26 Months Hard Work

First, the Pictures:





From the front




Measurements 26 months ago:

height: 188 cm / 6.16 feet
weight: 72 kg / 158.4 lbs
arms: 32 cm / 12.6 in

Recent measurements:

weight: 81 kg / 178.2 lbs
waist: 81 cm / 31.9 in
arms: 39 cm / 39 cm / 15.4 in

Maximum weight achieved: 95 kg / 209 lbs, fat with only the first row of abs visible.

What did your diet look like when you started dropping weight from 209 pounds? Also how much weight did you drop from 2nd and 3rd picture of your front shot?

Weights used:

romanian deadlift: 100 kg / 220 lbs x 4 reps
dumbell incline bench press: 32 kg-db / 70.4 lbs x 4 reps
flat bar bench press: 90 kg / 198 lbs x 3 reps
chin-ups: bodyweight + 20 kg / 44 lbs hanging x 4 reps, bw + 22 kg / 48.4 lbs hanging x 2 reps
bar skull-crushers: 50 kg / 110 lbs x 3 reps

I know there’s nothing special here, my only goal is to improve.

Weight in both pictures was about ~ 90kg / 198 lbs, with a slight improvement in body composition i guess.

When i started droping from 209 pounds, i simply cut every carb except for the post-workout drink, and began to raise the fats.

I started a ketogenic diet 3 months ago, and it has really done wonders for me regarding fat loss and strength improvements.

Curent calory intake is about 3000-4500kcal (max)/day with 100-150g protein, 0-30g carbs and 300g+ fats.

I see lots of improvement. Good job.

Thanks for the info. I’m just curious cause I’m about the same exact stats as you were as far as weight(209 right now), height, and numbers. Good progress though.

Thanks, i know it kind of sucks for the tall guys to pack on muscle, and they usualy have to bust theyr backs to look thick and move some weight.


great progress so far

I dont have a squat rack in my gym, so i have to clean the bar of the ground and shoulder press it behind my neck, but anyways i train legs once every 2-3 weeks, they grow like weeds and they would make my upperbody look smallish in comparison, at my curent level, if trained appropriately.

Squats: 60 kg / 132 lbs x 10 reps
Hang clean & jerk: 70 kg / 154 lbs x 5 reps

I’ve been working on my side thickness form some time now, and has started paying off.

And some visible abs, finnaly, two years after the first front pic. Hurrey !