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Overall Goal
///
Transform My Body
slow cut
Progress & Goals
BEFORE
Sep 21, 2009
CURRENT
Jan 31, 2013
166.4 Lbs.
LEAN BODY MASS
20.6 Lbs.
BODY FAT
CURRENT WEIGHT
187
Lbs.
Feb 20, 2013
CURRENT BODY FAT
11
%
Jan 31, 2013
PROGRESS HISTORY
Lbs.
2011-12-19,2012-01-02,2012-01-15,2012-01-24,2012-01-30,2012-02-05,2012-02-06,2012-02-19,2012-02-27,2012-03-06,2012-03-12,2012-03-18,2012-05-11,2012-06-04,2012-06-17,2012-06-25,2012-07-02,2012-07-15,2012-09-15,2012-10-15,2012-10-29,2012-12-05,2013-01-31,2013-02-20
165,165,164,167.6,172,172,176,178.2,181.7,184.8,188.3,189.2,187,182.6,177.8,178.6,176.9,177.3,167.2,178.2,182.6,178.2,184.8,187
Jul 15, 2012
189.2 Lbs.
%
2011-12-19,2012-01-15,2012-01-24,2012-03-12,2012-05-11,2012-06-04,2012-06-17,2012-07-12,2012-09-15,2012-10-15,2012-12-05,2013-01-31
13,21.1,14,18,16,14,13,12,10,12,12,11
Lbs.
2011-12-19,2012-01-02,2012-01-15,2012-01-24,2012-01-30,2012-02-05,2012-02-06,2012-02-19,2012-02-27,2012-03-06,2012-03-12,2012-03-18,2012-05-11,2012-06-04,2012-06-17,2012-06-25,2012-07-02,2012-07-15,2012-09-15,2012-10-15,2012-10-29,2012-12-05,2013-01-31,2013-02-20
143.6,143.6,129.4,144.2,148,148,151.4,153.3,156.3,158.9,154.4,155.1,157.1,157,154.7,155.4,155.7,156,150.5,156.8,160.7,156.8,164.5,166.4
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
4 days split
back
chest/shoulders
Off
Legs/abs
Arms
Off
Off
My Nutrition Program View My Full Nutrition Program
slow cut with -10% deficit
40/40/20 c/p/f ratio
My Supplement Program View My Full Supplement Program
cutting supps
animal pak 5 times a week, on lifting days
hyper fx and sp max pre workout
SizeOn max performance for intra workout
ON 100% Whey - if needed to reach daily protein intake requirement
Flaxseed oil caps daily 1-2 caps
My Motivation Program View My Full Motivation Program
mainly "post pictures" section, motivation quotes
Javid_Shanghai updated his weight from 184.8 Lbs. to 187 Lbs., a 2.2 Lb. gain in 20 days.
Feb 20, 2013 | Like
Javid_Shanghai updated his weight from 178.2 Lbs. to 184.8 Lbs., a 6.6 Lb. gain in 57 days.
Jan 31, 2013 | Like
Visitor Comments
Gemini786
How is your progress coming!!Good luck with goals in 2012. Happy New year 2012!
Dec 26, 2011 1:53pm
sgabriel
Alhamdlillah Same here! This is my first Ramadan.. This is also my last day on the internet til September 1st. I'm a bit disappointed my gym isn't open all night, so I will have to workout at home. But inshallah I stay on track :)
Jul 31, 2011 9:48am
JOHN WEBB
Morning--things here are going well man. I'm sore....very sore!! (LOL). NO PAIN NO GAIN.... how bout you???
Nov 10, 2010 6:56am
Javid_Shanghai added a new profile photo.