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THEDRAGON
07-01-2009, 08:31 PM
Im curently on daves diet and im down 12 pounds in 3 weeks.... Im 28 5'11 between 208 and 210lbs. I think im around 11-12 % bf i guess im kinda new at bodybuilding been training for about 5 years with very little knowledge till about a year ago.i love the sport and i wanna start competing.im gonna try to track my progress from now to my goal which is the atlantics next year.im gonna post up some current pics as soon as i find a camera. I wanna get down to about 7-8 % bf before i start bulking up and im gonna seek the help of dave for that. So i hope you guys enjoy this thread and feed back along the way will be greatly appreciated. Derek.

Today i hit back,bis, abs and i did about 2 hours of cardio and i feel like shit.

For back i started out with a barbell row
1 set 12 reps 135
2 set 10 reps 225
3 set 10 reps 225
4 set 6 reps 315 with straps

one arm dumbell row
1 set 130 for 10
2 set 140 for 10
3 set 150 for 8
(all with straps)

t bar row
1 set 4 plates for 10
2 set 5 plates for 10
3 set 5 plates for 8
and i almost threw up

lat pull down
i did this kinda light but very wide i feel i need more mid back
220 all 3 set for 10

bicepts
ez curl bar 3 sets of 75 8 -10 reps superseted with 25 lbs dumbells together


btw i work out at powerhouse in yonkers my training partner is darnelle b

ill try to stay consistent with my posts thanks guys

Darnelle B
07-01-2009, 08:52 PM
Good post D just keep it up and and stick to the diet..... update this as much as you can and get us some pics. :)

See you tomorrow. (Shoulders)

THEDRAGON
07-01-2009, 08:56 PM
Thanks bro.... Dont forget that camera tomorrow lol

THEDRAGON
07-01-2009, 10:18 PM
http://i599.photobucket.com/albums/tt75/THEDRAGON25/CIMG1137.jpg

THIS IS A PICTURE OF ME AT 220 NICE AND FAT AND BLOATED....ILL POST UP MY 3 WEEK UPDATE TOMORROW

THEDRAGON
07-01-2009, 10:19 PM
Sorry i dont have a leg shot but ill give one tomorrow

THEDRAGON
07-02-2009, 04:10 PM
OK GUYS HERE ARE THE UPDATED PICS IM 208LBS.... WHAT DO U GUYS THINK MY BODY FAT IS? I GOT A LONG ROAD AHEAD SO ANY HELP WILL BE MUCH APPRECIATED THANKS http://i599.photobucket.com/albums/tt75/THEDRAGON25/CIMG2473.jpg
http://i599.photobucket.com/albums/tt75/THEDRAGON25/CIMG2471.jpg
http://i599.photobucket.com/albums/tt75/THEDRAGON25/CIMG2464.jpg

THEDRAGON
07-02-2009, 04:11 PM
Sorry the pic quality sucks

THEDRAGON
07-02-2009, 04:20 PM
Here is my diet

meal 1 protin shake 40 grams of protien 24 grams of carbs 9 grams of fat
meal 2 shake 40 grams of protien table spoon of mac nut oil (pre work out)
meal 3 same as meal 1 (post workout)
meal 4 half brest of chicken table spoon mac nut oil half cup grean beans
meal 5 same as meal 2
meal 6 lean fish salad mac nut oil half cup grean beans
i guess its a modified version of daves diet only beacause if i take in no carbs i cant function i have a little daughter runnin around its tough... If any one can clean up this diet i would be thankfull. Ill be in myrtle beach for the weekend so i wont be able to respond untill monday thanks guys....

K0rupt3d
07-02-2009, 04:35 PM
Here is my diet

meal 1 protin shake 40 grams of protien 24 grams of carbs 9 grams of fat
meal 2 shake 40 grams of protien table spoon of mac nut oil (pre work out)
meal 3 same as meal 1 (post workout)
meal 4 half brest of chicken table spoon mac nut oil half cup grean beans
meal 5 same as meal 2
meal 6 lean fish salad mac nut oil half cup grean beans
i guess its a modified version of daves diet only beacause if i take in no carbs i cant function i have a little daughter runnin around its tough... If any one can clean up this diet i would be thankfull. Ill be in myrtle beach for the weekend so i wont be able to respond untill monday thanks guys....



Your meal one should be Eggs not a shake. First meal of the day is very important I only use a shake for my first meal of the day if I’m late for work or something. Also you’re eating 2 meals of lean meat. Don’t be afraid to eat some red meat you need your fats from the meat too.

bgoo101
07-03-2009, 12:46 AM
ill say ya 12-13% like me ... give ya self 14-16weeks bro if ya stick it out ull look sick. im two weeks in cut same BF% ...

good luck

Frosty
07-03-2009, 12:55 AM
I'd say closer to 15% or so. You have a good male pattern fat distribution which is a good thing...but that means your upper body looks leaner giving a leaner appearance, but the little bit of a gut tells a different story. Keep up the hard work and in 16 weeks you should be able to get in great shape!

If you're losing fat well on your current diet stick with it. Only make changes if needed when your progress slows down a lot or stalls.

I didn't see you mention fish oil....you ARE taking it, right?

THEDRAGON
07-06-2009, 12:13 PM
Hey guys im back from south carolina had an awesome 4th hope everyone's was the same. I straed a little from my diet but its monday and im back in full force. Thanks to frosty and big goo for the comments its great to have the encuragement.(my spelling sucks)... To answer frostys question im not taking fish oil but i will now. When should i put it in thier?

Cant wait to hit the gym today!!!!!

GottaGetLean
07-06-2009, 04:14 PM
OK GUYS HERE ARE THE UPDATED PICS IM 208LBS.... WHAT DO U GUYS THINK MY BODY FAT IS? I GOT A LONG ROAD AHEAD SO ANY HELP WILL BE MUCH APPRECIATED THANKS http://i599.photobucket.com/albums/tt75/THEDRAGON25/CIMG2473.jpg
http://i599.photobucket.com/albums/tt75/THEDRAGON25/CIMG2471.jpg
http://i599.photobucket.com/albums/tt75/THEDRAGON25/CIMG2464.jpg

u look about 25%... lol j/p prolly around 13-14%..