March 1, 2006... 130 lbs - This is when I decided I was gonna try to change my body. With the 3 skin fold caliper test I was 7.9% here, hahaha... way too low! According to the Navy body fat method I was 14% bf... sounds about right.

164 lbs (163.5 lbs on avg for this week) 13.8% BF (on avg for this week according to Omron); 12.2% BF w/ 7 site caliper test; 11.7% BF w/ TMM I'm posting this b/c I wanted to update that I have been carb cycling for 3 weeks now, and also taking 10 grams of creatine/day. In 3 weeks I have lost size in my waist making my BF% go down with the TMM, all while my weight has gone up on avg 1.8 lbs. I've gotten stronger week to week so far too! I think things are goin good.

March 1, 2006... 130 lbs - This is when I decided I was gonna try to change my body. With the 3 skin fold caliper test I was 7.9% here, hahaha... way too low! According to the Navy body fat method I was 14% bf... sounds about right.

133 lbs - I gained 3 lbs in 3 months, and lowered my body fat 2%.

I'm about 135-136 lbs and lookin leaner while still adding mass.

138 lbs... according to the Navy method I am 10.5% bf here. To date, this perhaps may be the leanest I've ever been in my life.

145 lbs - I gained some weight... some lean mass and some fat. I'm the same bf% here as I was in March (according to calipers), but I definitely look better than I did in March!

Just under 1 year later from March 1, 2006 I went as high as 158 lbs (but 2-4% fat higher). I'm 154 lbs here (1.5 weeks into a cut).

152 lbs here this was one of the better pics I took during my cut. I had to stop cutting b/c of a bunch of shows (w/ my band). I got down to 151 lbs and 7.9% body fat (w/ 3 skin fold test) on March 30, 2007... so I lost 7 lbs in 6 weeks.

This is me after bulking for 2 months. I'm exactly 10 lbs up from 3/6/07 and the same bf%- I was 161.8 11% bf on my scale yesterday morning and today too (I'm pretty sure I am higher than that). Probably 14-16% bf.

According to the Navy method I'm 16% bf here. I dunno my bf% w/ calipers, but hope to get it soon. I'm guessing the calipers will say 10-11%, b/c my scale at home says 11-12% bf, and the calipers are usually lower. I'll update it if I can get a trainer to test me. I'll be cutting to 5-6% bf w/ the 3 skin fold test... the cut will start 6/4/2007!!! Wooooohoooooo! Hopefully by Aug/Sept I'll have some sweet progress pics to put up here!

So here's the result of 8.5 weeks cutting. I took this pic this morning (8/1/07) - the date on the pic's wrong. I'm exactly 152.4 lbs here and 5.1% + 3.5 = 8.6% bf w/ calipers (probably really 9-11% ?) I am 11.8% bf according to the Navy method.

Here's the back, and my measurements: waist = 30.5 (-2.5) hips = 36.5 (-1) thigh = 22 (-1.5) chest = 41 shoulders = 47.5 (-.5) arms = 14.75 calves = 14.25 forearms = 11.75 neck = 14.5 (-1)

Yo! I just measured my arm and it's up to 15.75 inches... WOOOOOOOOOOOOHOOOOOOOOOOOOOOOOOOO!!! This is the biggest my arms have been. Too bad I'm kinda fat :(

Time to cut! Big changes: weight = 177 lbs (+24.6 lbs) waist = 36 belly = 35 (+4.5) hips = 40 (+3.5) thigh = 24.25 (+2.25) chest = 44.5 (+3.5) shoulders = 52 (+4.5) arms = 16 (+1.25) calves = 14.75 (+.5) forearms = 12.5 (+.75) neck = 16 (+1.5) 19.4% according to Tape Measure Method, and 19% bf w/ the Parillo Caliper method as well... in other words... kinda too fat!

Back tensed... very fat... 177 lbs

Front FAT relaxed 177 lbs 19.4% bf So, I want to be CLEAR here... getting this high in body fat was the worst decision I have made thus far in my short time of bodybuilding! It took me 6 months to get the fat off (did it slowly obviously to retain LBM). Even after 6 months I was just alright lookin - not ripped or anything. NEVER AGAIN! These pics are up to show that we all make mistakes, and that continually learning and applying knowledge to training and diet makes a big difference. The lessons I learned through this were: -Too many excess Cals (even if they are "clean" sources still result in fat storage - not more muscle gains! -My body can only put on so much muscle per month or whatever, so I need to plan my diet around that, and eat enough to gain at an appropriate pace. Basically I can not expect to gain any more than a 1/2 lb tops per week - unless I want to end up 20% bf again! -Cutting w/ too low carbs slows down my metabolism and makes fat loss slow as well. No Keto diets for me!

Most Muscular at 177 lbs 19.4% bf I quite possibly could be even higher than 19.4% bf... not sure. ~20% looks about right though. Whatever the % is it doesn't look good!!! Hahahaha

Rear Double Bicep at 177 lbs 19.4% bf

2 years bodybuilding - March 1, 2006 @ 130 lbs to March 1, 2008 @ 172 lbs.

Notice the jeans! They're the same ones from the March 1, 2008 pic where I was 172 lbs. They're much looser now! If you look you can see that the jeans have like a 1 inch or more gap on either side... not bad :) I was 152.8 lbs this morning 7.3% bf w/ the Measurement Method. It's not accurate though... it's just b/c my waist is slim from being depleted of water from lack of carbs. My true weight is the 155.8 lbs which I am a few days later... and the estimate of 9.3% bf is more accurate in my opinion.

My measurements compared to last year: weight = 155.8 lbs (+3.4 lbs) waist = 30.5 (same) hips = 36.25 (-.25) thigh = 22.75 (+.75) chest = 43 (+2) shoulders = 49.5 (+2) arms = 15.25 (+.5) calves = 14.25 (same... DARN IT!) forearms = 12 (+.25) neck = 15.25 (+.75) With both calipers and the measurement method I am around 1% bf less than I was this time last year in my progress pic from 7/31/07

Front Relaxed 155.8 lbs 9.3% bf w/ the TMM (probably really ~11-12% bf)

Here's my back relaxed at 155.8 lbs.

155.8 lbs rear double bicep

My measurements compared to those at 177 lbs 19.4% bf LBM 142.6: weight = 155.8 lbs (-21.2 lbs) waist = 30.7 (-5.3) belly = 29.7 (-5.3) boxer line = 32 * hips = 36.25 (-3.75) thigh = 22.75 (-1.5) chest = 43 (-1.5) shoulders = 52 (-2.5) arms = 15.25 (-.75) calves = 14.25 (-.5) forearms = 12 (-.5) neck = 15.25 (-.75) *I didn't measure my boxer line before... it was definitely BIGGER though! Body Fat: measurement method = 9.3% (-10.1%) LBM = 141.2 (-1.4 lbs) w/ calipers = 4.6 + (3.5) = 8.1% abs 7mm quad 8mm chest 2mm

Here I am at the end of my cut 155.8 lbs @ 9.3% bf (with the tape measure method - I'm probably like 11-12% bf here)... it took me 6 months to get to this from 177.0 lbs @ 19.4% bf. I had hoped to do better, but oh well...

4 weeks after finishing my cut... trying to keep body fat gains slim to none (need to try harder!)... anyway, 5 lbs gained total. LBM went up 2.5 lbs according to tape measure method, and also bf% went up 1% to 10.5% bf. 160.8 lbs @ 10.5% bf

~3 weeks later I am 163.0 lbs 11.2% bf here. I increased 1 lb LBM and 1 lb fat. I would like less fat. Anyway, I seriously screwed up my back 1 week ago from today doing deadlifts. I now have a protruding disk bulge, so no more deadlifts or deep squats for a long time. My exercises will be limited for a good while w/ back and legs. I'm pretty sure an over arched back during squats and deadlifts is what caused my injury. I have a tilted pelvis. I need to correct my form before I can do these movements again with weight.

I'm down to 160.8 lbs... After hurting my back I had to take it easy, and for some things (mostly legs) I still have to. But, it's time to get serious again, and whatever I am able to do I'm gonna do it as hard as I can. It's time to get in shape!

Ok. My weight here is 159.8 lbs; probably like 13-14% bf here. TMM @ 160 lbs -141 LBM -18.9 Fat -11.8% body fat I flat out lost muscle from hurting my back. It's as simple as that. -I couldn't... squat, dealift, do bent rows, do heavy shrugs, heavy shoulder presses, train calves standing, could do almost nothing for glutes. Even heavy curls I couldn't do. I didn't know what was going on at the time, but now looking back I realize I lost a good amount of muscle even though I tried so hard not to.

166.4 lbs in this pic... Probably like 14-15% bf here Here are my measurements as of 12/13/2008: weight: 163.0 lbs waist @ narrowest point: 30.75 pants line: 33.25 hips: 37.25 (+.5) delts: 51 (+.75) chest: 44.25 arms: 15.5 (+.25) forearms: 12.25 (+.25) calves: 14.5 (+.25) thigh: 23.5 (+.25) neck: 15.25 TMM: bf% - 11.8% (same!) fat - 19.2 lbs (+.3) LBM - 143.7 lbs (+2.7 lbs!)

measurements as of 1/09/2009: weight: 167.6 lbs waist @ narrowest point: 30.75 pants line: 33.25 hips: 37.5 (+.5) delts: 51.25 (+.25) chest: 44.25 arms: 15.5 forearms: 12.25 calves: 14.5 thigh: 24 (+.5) neck: 15.25 TMM: BF% - 11.8% (same!) Fat - 19.8 lbs (+.6) LBM - 147.8 lbs (+4.1 lbs!) Parillo Caliper Method (9 sites): BF% - 12.2% Fat - 20.5 lbs LBM - 147 lbs *Just want to not that I believe I am more so 15-16% bf here. Supplements I took during the 2 months of gaining: BSN Syntha 6 BSN NO Explode BSN Cellmass ON HMB NOW Vitamin D EAS Whey Primaforce Max CLA

Nothing special, but I'm thankful for the progress I've made after 3 years of hard work and healthy living. I'm 159.6 lbs here. I'm 7 weeks into cutting... started at 167.6 lbs. Anyway, I'm almost a solid 30 lbs heavier than when I started 3 yrs ago. Probably the same bf% too (~13-14%).

10 weeks out! 12 weeks into cutting Probably somewhere around 10-11% here. measurements as of 4/04/2009: weight: 153.8 lbs (-13.8 lbs) waist @ naval: 29.4 (-1.35) pants line: 31.9 (-1.35) hips: 36.1 (-1.4) delts: 50 (-1.25) chest: 44 (-.25) arms: 15.25 (-.25) forearms: 12.25 calves: 14 (-.5) thigh: 22.25 (-1.75) neck: 15.1 (-.15) TMM: BF% - 8.68% (-3.12%) Fat - 13.36 lbs (-6.44) LBM - 140.44 lbs (-7.36 lbs)* *LOL... I definitely was squeezin that tape measure a little bit at the start. I lost some water, but not 7 lbs worth. **Unfortunately I know now that I lost some muscle due to not lifting heavy enough, and not eating enough protein. Lifting with my injury in the back of my mind had me being too conservative, and I definitely lost muscle from not using it properly. Parillo Caliper Method (9 sites): BF% - 6.37% (-5.83%)* Fat - 9.99 lbs (-10.51 lbs) LBM - 146.61 lbs (-.39 lbs) (Weight when taken: 156.6 lbs vs when starting 168.2 lbs = 11.6 lbs lost) Omron handheld (normal mode) bf%: 8.4%

6 weeks out! 16 weeks into cutting measurements as of 5/02/2009: *In parenthesis are the differences from 4 weeks ago. weight: 147.4 lbs (-6.4 lbs) waist @ naval: 28.6 (-.8) pants line: 31.1 (-.8) hips: 35 (-1.1) delts: 47.75 (-2.25) chest: 42 (-2) arms: 14.9 (-.35) forearms: 12 (-.25) calves: 13.75 (-.25) thigh: 22 (-.25) neck: 15 (-.1) TMM: BF% - 6.78% (-1.9%) Fat - 10 lbs (-3.36) LBM - 137.3 lbs (-3.14 lbs)

Here's an update... I'm 3 weeks out from my 1st show. I've been cutting for 19 weeks. From highest weight to lowest weight so far I've lost 25 lbs. (~168.5 to 143.5). I was 143.8 lbs this morning, and my waist at my naval was just under 28.25" and at my fattest part it was 30.5". I won't reach the stage condition I was hoping for, but I learned a lot about my body so far. My goal for after the show is to not get above the body fat I am now. If I do it will be ~1-2% higher and I'll cut for 1-2 months to get lean again. I'll be taking the SLOW road to muscle gains. I'd rather just stay lean. Anyway, according to various body fat estimations I am between 5.3 - 7% body fat.Most stuff says more like 6% at this point. I think realistically speaking I am ~7% bf... maybe as high as 8% bf. Who the heck knows???? I do feel great! Just need to be leaner for June 13th...

This is when I think I looked my best ever so far. My overall goal is to be this BF% all the time, and with hopefully, if possible, 10-20 lbs more muscle.

Again.. here at ~143-144 lbs and no flexing. My abs showed alright without flexing which had been a goal of mine since starting weight training. Too bad this only lasted about 1-2 months.

10 days out... from my posing routine... too bad I didn't hit this pose this good on stage :(

141 - 142 lbs in the morning now. 143.6 lbs in pic 21 weeks of cutting 1 WEEK OUT!!!

Reached a goal! I set out to hit below 140 lbs by my show, and this morning I was 139.6 lbs! Just in time, b/c I am super depleted, and am starting my peaking process. Weight should go back up for the show now on Saturday, June 13th. I wanted to be leaner for the show, but oh well. I feel great, and am happy about what I did accomplish. Here are my final measurements: After ~22 weeks of cutting... June 10, 2009 weight: 139.6 lbs waist @ naval: 28 pants line: 30.25 hips: 34.5 delts: 47 chest: 40.5 arms: 14.5 forearms: 11.75 calves: 13.5 thigh: 21 neck: 15 TMM: BF% - 5.1% Fat - 7.1 lbs LBM - 132.4 lbs Omron Handheld: normal mode - 5.3% bf athlete mode - 7.9% bf Navy Method: 5.6%

Here I am at 2 days out - relaxed

Abs/Thigh 2 days out

Side Triceps - 2 days out

1 Day Out from my 1st show! -hit 139.6 lbs Wed morning -after ~615 grams of carbs I was 142.0 lbs Thurs morning -after ~475 grams carbs I was 140.8 lbs for this morning (Friday) -eating ~310 - 335 grams today (Friday)... we'll see what I weigh in at for the show tomorrow.

read dub - 1 day out

BAM! 3rd place in Open Short (out of 5) & 5th place in Novice Short (out of 8). I weighed in at 140.6 lbs on this morning. This pic is after the show... after a bacon cheese burger and a good deal of ice cream! Still got my Dream Tan on too LOL! I woke up 141.6 lbs the next morning - not bad!

On stage receiving 3rd place in Men's Open Short Bodybuilding OCB Eastern Seaboard June 13, 2009!

Professional pictures from the show...

OCB Eastern Seaboard June 13, 2009

Wait for it...

BLAMMO!!!

Christmas time in mid June, baby =)

Rear dub

side chest

Morning of the show

Morning of the show

1 month after the competition I am up exactly 10 lbs from the weight I was on the morning of the show. Unfortunately a lot of it's fat that I gained the 1st 10 days or so when I kinda just ate how ever I wanted - even though I knew better. Oh well. MEASUREMENTS: July 11, 2009 weight: 150.6 lbs (+11 lbs) waist @ naval: 29.5 (+1.5) pants line: 31.25(+1) hips: 35.75 (+1.25) delts: 49 (+2) chest: 42 (+1.5) arms: 15 (+.5) forearms: 11.75 calves: 14 (+.5) thigh: 22 (+1.5) neck: 15 TMM: BF% - 9.2% (+4.1%) Fat - 13.9 lbs (+6.8 lbs) LBM - 136.7 lbs (+4.3 lbs) Omron Handheld: normal mode - 8.4% bf (+3.1%) athlete mode - 10.5% bf (+2.6%) Navy Method: 9.4% (+3.8%) AVG BF% = 9.4% (+3.4%)

153.2 lbs 11.5% bf (lbm = 135.6) I feel I look crappy here. Just got back from a week off, and am starting a 12 week program that's based off of a study I read out of an NSCA journal. I had trained legs the day before, but I feel my upper body looks weak and flat from not being worked for a week. Having "absolutely" no pump makes a difference! The goal of this next 12 weeks is to gain muscle and strength without getting my body fat higher than another 1%. I'd love to just keep it where it is, b/c I think it's too high as it is now, but whatever. I'll probably cut for ~2 months after the 12 week program. Avg BF% is currently 10.5%, but 11-12% is where I think I'm at. Waist is 30" I'm figuring that my next progress pic will be at the end of the 12 week routine.

10/29/2009 I completed 12 weeks on a specific program and here are my results: -Weight went up 8.5 lbs (161.7 lbs) -BF% went up 2.1%* (13.6%) -LBM went up 4.2 lbs* (139.8 lbs) -Fat went up 4.3 lbs* (21.9 lbs) -Waist went up 1.25" (31.25") *These body comp measurements are based off of my Omron "athlete" mode estimate of 13.6% bf My avg bf% using 4 different methods is 12.6% Using my Omron on "athlete" mode it is 13.6%; I take the 13.6% to be the closest to accurate. But I am recording the 12.6% since that's how I've been doing it for so long now. Since my show in June I have gained ~7-8 lbs of LBM. Unfortunately I saw that during my contest prep I lost a significant amount of muscle, so in a way I kind of just gained back what I lost... BUSTED.

164 lbs (163.5 lbs on avg for this week) 13.8% BF (on avg for this week according to Omron); 12.2% BF w/ 7 site caliper test; 11.7% BF w/ TMM I'm posting this b/c I wanted to update that I have been carb cycling for 3 weeks now, and also taking 10 grams of creatine/day. In 3 weeks I have lost size in my waist making my BF% go down with the TMM, all while my weight has gone up on avg 1.8 lbs. I've gotten stronger week to week so far too! I think things are goin good.