I will post a back double bi AFTER the transformation is completed Falcon. I estimate this to be on May 1st.

Why not running wes? I'm not gonna ever run more than 20 min tops, ever! In fact, I will mainly stick to 10 to 15 min hard AT runs. It seems that I haven't made myself so clear with my training history, so I will try to clarify it now. First of all, I haven't trained hard and consistantly for over 8 years. Secondly, I NEVER, EVER HAVE TRAINED MY LEGS HARD AND CONSISTANTLY, EVER. Third, I have to humble myself here, and say that "diet" is somewhat important. So now I will follow an ok "diet" with mainly eggs, chicken breasts, beef and milk (sorry Falcon, maybe you can offer some scarifices for my soul). But, I just won't train legs hard and consistantly, the hardest part of my leg workout will be dumbell stiff-legged deads. I know that I'm gonna catch lots of hatorade for this, but I want a certain look. Nicely devolped arms, a very nice V-shaped back, a tiny wasp waist, and a tight round firm ass for the ladies So for the ass it will be the SLD's and for the V shaped back it will be weighted wide grip chin

So who made a bigger and greater contribution to weight training, Gironda or Jones?

"You have to be trusted by the people that you lie to, so that when they turn their backs on you, you'll get the chance to put the knife in"

Yeah dogbowl, I talking about sub-7 percent bodyfat, and the reason I think that I'll be softer and flatter is because I will be carb and calorie depleted during the 1st phase of this project. There's is one thing that I'm not sure of, and that is will I actually gain lean muscle tissue on my way to sub-7? Well, that question will be answered within 6 weeks or so.

No kiwi, I ain't no gimmick man, but I'll be sure and shave my arms for the next pics to give these fellas some jerk off material, and who knows, I may even get a deep dark tan to make it even more exciting for them Anyways, I suppose that I should just let my results speak for themselves. Remember, the 1st phase is to get lean, and the second phase is to add size while staying lean. There is a change that I may gain muscle at the same time as I get leaner, but I ain't so sure about that one, so only time will tell (in about 4 weeks or so)

Yeah, that 6 meals per day is complete and utter bullshit. On my lo cal days I will only eat 3 meals a day, and on my normal day I will eat 4 meals a day. And for kiwi and jamie, guess how much weight I use on my 1 work set for db tri ext and db concentration curls

ARTHUR JONES>vince gironda

BFRS you are the true Wizard of Truth, much respect to you ma man

And you're right Master Blaster, naturals should never, ever bulk. I did that 3 seperate times, and maybe the 1st time I got a little bit from it, but the last 2 times it was a complete waste of time.

No disrespect to you nolotil, coz you have lots of knowledge and you know what's up, but I'm gonna give it a go (meaning to get lean 1st and then put some more muscle on my fat arm) I'm not saying that it will happen, but I sure as hell am gonna try it. So, the plan is as follows... Hit sub-7 1st and then post update pics (at that point, I imagine that my arm will look softer and flater) and the 2nd phase will be to stay lean, sub-7, and then fill the arm back out with much more seperation, detail, and hopefully density. I don't know if it will work out the way I plan, but that is how I'm gonna approach it.

15-18%

Allright fellas, I gotta stop fucking around and dial it in now and get down to a true sub-7, so I'd like to get some feedback on my plan, which is as follows: 3 days lo cal (roughly 1200) cycled with 1 day normal cal (not more than 3000) I plan to follow this "diet" for 4 weeks or until I hit sub-7. P.S. I will be getting roughly 150 grams a day on my low cal days.

Well pellius, I think that I woke up from that dream where I would have 17 inch arms @ 6% natty lol But, in all sincerity I really do think that I can hit 16 inches at 7% My plan is to get lean 1st sub-7 and then gain size while I stay lean. As far as time frame goes, I plan on hitting sub-7 in 4 weeks time. I'm gonna follow a 3 day on/1 day off cal cycle, for 3 days I will eat roughly 1200 cals, and then one the off day I will eat what I want, but not go over 3000 cals. As far as my arm routine is concerned, I do one work set of db overhead tri ext and 1 work set of db concentration curls, and that is my arm routine. P.S. I went for a run today, and fuck me, running kicks ass! I thought that I was something on my stationary bike, but... Well, lets just say that there is no aerobic training that compares to running.

I'll admit that sugar probably isn't all that beneficial, but I really think that saturated fat has it's place, and is very beneficial for size and strength gains.

So where would you put my % bodyfat at TA?

I'm curious che, when you say "rest" what do you mean actually? For example, only train 3 times a week? Train each body part once a week?

Allright wave, my non-healthy diet had ZERO vegtables and ZERO fruits. I basically had my standard breakfast of coffee and cheese. And my other meals were pizzas, cheeseburgers, french fries. Then for my healthy diet I still had the same breakfast, but I eliminated pizzas, cheeseburgers, and french fries, and I replaced them with chicken breasts, protein shakes, and fresh fruits and vegtables. So you tell me, was my second diet "healthier"?

Yeah I know that the detail and seperation comes from getting leaner, but muscle density comes from training right? Yes, I am a natty trainer, but the thing is I haven't trained hard and consistanly for years, at least 8 years ago was when I really and truly trained hard and consistantly. And jamie, I think you got it right about getting lean 1st. And Calvin, if I told you my arm routine I'm sure that you wouldn't believe me, but let me give you a hint... It's very low volume coupled with progressive overload.

There is no pump at all in those photos, and in fact when I post the progress pics I won't pump up either. The thing is, I'm not really sure how to go about getting the seperation and density. Should I get absolutely shredded 1st, then put on more size while staying shredded, or try to do both at the same time, gain more size while simultaneously getting leaner? I think the 1st route might be better, get shredded first, then add the size after I'm shredded. Thanks for the props about my bis Mr. N, but I think that you gotta be joking man, coz my biceps suck ass. They are BY FAR my worst upper body part. And in fact, that's a big part of this "project" to say what I can with these shit biceps of mine.

allright fellas here it is, and my goals are to add as much detail, seperation, and density as possible.

Hey kiwi, I'm gonna post some arm pics today, do you think the experts will be able to give an estimate of my bf through only the arm pics? In my guess-timate in sitting at about 12% or so, still basically a fatass.

Soreness don't mean shit Bird, da key is... Are you able to train wit heavier and heavier training loads. Dats da key, not this soreness horseshit. WEST>bird

I wonder what his Vo2 max is

Hey che ma man, did ya get my pm?