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Overall Goal
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Lose Fat
Progress & Goals
BEFORE
CURRENT
177.5 Lbs.
LEAN BODY MASS
26.5 Lbs.
BODY FAT
CURRENT WEIGHT
204
Lbs.
Aug 10, 2012
CURRENT BODY FAT
13
%
Sep 6, 2009
PROGRESS HISTORY
Lbs.
2007-05-24,2007-08-04,2008-06-15,2008-06-29,2009-01-09,2009-01-18,2009-02-25,2009-03-06,2009-03-16,2009-03-18,2009-04-08,2009-04-13,2009-04-20,2009-05-11,2009-05-26,2009-06-01,2009-06-02,2009-06-09,2009-06-13,2009-06-17,2009-06-23,2009-06-25,2009-06-27,2009-07-12,2009-07-30,2009-08-11,2009-08-21,2009-09-06,2012-08-10
217,213,193,187,173,177,173.5,173,168,173,175.5,178.5,172.5,175,178,175,176.5,178,180,176.5,179,178.5,180,176,173,170,175,178,204
Mar 01, 2013
180 Lbs.
%
2009-06-10,2009-06-15,2009-06-16,2009-06-25,2009-08-11,2009-08-27,2009-09-06
15,14,14.5,13.4,12.5,14,13
Lbs.
2007-05-24,2007-08-04,2008-06-15,2008-06-29,2009-01-09,2009-01-18,2009-02-25,2009-03-06,2009-03-16,2009-03-18,2009-04-08,2009-04-13,2009-04-20,2009-05-11,2009-05-26,2009-06-01,2009-06-02,2009-06-09,2009-06-13,2009-06-17,2009-06-23,2009-06-25,2009-06-27,2009-07-12,2009-07-30,2009-08-11,2009-08-21,2009-09-06,2012-08-10
185.5,182.1,165,159.9,147.9,151.3,148.3,147.9,143.6,147.9,150.1,152.6,147.5,149.6,152.2,149.6,150.9,152.2,153.9,150.9,153,154.6,155.9,152.4,149.8,148.8,150.5,154.9,177.5
Philosophy
My Workout Philosophy View My Full Workout Philosophy
Requisite 101 has not added any philosophy information.
My Nutrition Philosophy View My Full Nutrition Philosophy
Requisite 101 has not added any philosophy information.
My Supplement Philosophy View My Full Supplement Philosophy
Requisite 101 has not added any philosophy information.
My Motivation Philosophy View My Full Motivation Philosophy
Requisite 101 has not added any philosophy information.
Visitor Comments
cloudbreak
Thanks for that compliment requisite.
I would like to say about 2200-2400 calories when cutting.
For the serratus i like to do close grip chin-ups this exercise develops the serratus and widens the lower lat.also low to high woodchoppers work out the serratus plus all the abdominal area.I tend to do them with cables not with the medicine-ball.
also try cable crunches.
Sep 14, 2009 8:43pm
JIsaiahE
Yea Sure, my shoulder routine is simple and to the point. I do three sets of shoulder presses. I go heaviest on my first set and drop continuously by 10 pounds each following set to keep my form as strict as possible. I do 2 sets of front delt raises. 2 set of medial raises, along with rear cable delt raises to finish it off. I keep my shoulder works short because they don't need much work because they get plenty of stimulation doing anything with upper body from my personal experience.
Sep 9, 2009 9:32pm
Money Shot
woops that was one of my older diets lol. what Im doing now is 218 protein, 198 carbs, 68 fat, and 2,276 calories
Jul 10, 2009 9:55pm
ficklinb
thank u and my routine is on my page bro i change up every month though check it out and if u got any ?s ask
Jun 17, 2009 10:23pm
rolsey
hey my progress is going great I'm feeling better than ever!!! hmmm key to staying lean? I simply stay consistent with my diet and exercise routine!!
Jun 13, 2009 6:10pm
FGCHENG
where do you get all these epic pictures for all these epic threads brah?
Mar 14, 2009 3:32am
Italian_Bella82
Thanks for the add, looking forward to seeing what you look like now, haha
Jun 27, 2008 12:12pm
Requisite 101 updated his weight from 178 Lbs. to 204 Lbs., a 26 Lb. gain in 1069 days.