usmc186

Hey everyone, I am new here, so hopefully I won't be breaking any rules. If I do, I apologize in advance.

I spent 8 years in the Marines, and after I got out, I continued to eat like I was still in the military, but didn't train as hard. In November of 2006, I was at a mind boggling 209lbs. with about 24.9% BF. I am 6ft, just for reference.
I decided to not diet, but rather change my lifestyle of eating and training. Currently here are my stats

168lbs
12.9-13.9% BF
Work Out 4 - 5 Days a week with about 15 minutes of cardio post workout 2x week.
My strength levels are great, I feel great, and my diet is pretty clean. An example of my diet is:

9:00am - Protein Shake (Evepro 2 scoops with Mootopia Fat Free Lactose Free, with 4 g sugar as opposed to the 14 g others have.)
12:00pm - Grilled Salmon,Tilapia,Tuna, Chicken Breast or Turkey Breast with some type of Brown Rice or Whole Grain Pasta and maybe some type of Salad with a Sugar Free Dressing and Redwine Vinegar
3:00pm - Same Deal as the 12:00pm meal, or perhaps another protein shake
6:00pm - Same Deal as the 12:00pm meal, or perhaps another protein shake, but never two shakes in a row.
9:30pm - 5 Scrabmled Egg Whites, one whole egg with some 99% fat free Turkey, and a piece of Fat Free Cheese.
If I am still up past 11:30pm, I will normally drink a shake before bed.
I will normally eat about 1 - 1.25 of meat spread out through the day. I also portion my Complex Carbs to about 1/3cup per serving if brown rice, about 2-4 oz. if it is pasta. I also try to get some fibrous carbs with my meals like a salad, green beans, or spinach.
One Thing to point out is that I have one full cheat day, and one cheat meal throughout the week.

My Training Days are broken down into one solid body group per day such as

Mon. - Legs
Tues. - Biceps And Triceps
Wed. - Shoulders and Traps
Thurs. - Back
Fri. - Chest.
I will alternate days with cardio or ab training.

The reason for my post is to one, get some feedback on my diet, training, and also, I still have some lower abdominal fat, that I would love to shed. I am looking for that six pack, and I have until July to get there. In the morning, my stomach is pretty nice compared to what it was, but I want to lose a little more. I recently ordered some Hot Rox, and also some Methly 1-D and the I-GH-1 that comes with it. Does anyone think these products help. Ideally I would love to be about 175lbs. and super lean. Any suggestions would be greatly appreciated. At the bottom of the post I have a before and after picture.

Attached Images

	before2.jpg (33.1 KB, 37 views)
	608568652207_0_BG.jpg (44.4 KB, 37 views)

dayayarea

aye bruh how long have you been working out/dieting since the first picture? thanks

Duncans Donuts

just a word of advice, when taking before and after pictures use the exact same pose, don't adjust the lighting, use the same camera, and stand naturally. these poses are so different as to confuse how much progress you've made. you are standing at an angle in the second picture, and contracting your abs. the picture is clearer too.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

usmc186

The funny thing is that I was pretty much contracting my abs. I did use the same camera, and you are right, I should use the same angle. I appreciate the replies so far, but I was kind of looking for some advice on how to tweak things just a little more, to get more pronounced abs without losing anymore weight. I lost about 50lbs in 5 1/2 months. If possible, has anyone had any luck with any of those products? Do I need to do more cardio? Hey, everyone has been a great help so far. Thanks.

Duncans Donuts

you have to lose bodyfat.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

juggernaut

[quote=usmc186;1618244]

9:00am - Protein Shake (Evepro 2 scoops with Mootopia Fat Free Lactose Free, with 4 g sugar as opposed to the 14 g others have.)Need some oats here, preferably old fashioned.

12:00pm - Grilled Salmon,Tilapia,Tuna, Chicken Breast or Turkey Breast with some type of Brown Rice or Whole Grain Pasta and maybe some type of Salad with a Sugar Free Dressing and Redwine Vinegar seems okay
3:00pm - Same Deal as the 12:00pm meal, or perhaps another protein shake add some green veggies
6:00pm - Same Deal as the 12:00pm meal, or perhaps another protein shake, but never two shakes in a row. eat a meal similiar to your lunch.
9:30pm - 5 Scrabmled Egg Whites, one whole egg with some 99% fat free Turkey, and a piece of Fat Free Cheese. Skip the fat free cheese and add some fat.
If I am still up past 11:30pm, I will normally drink a shake before bed. add another shake but add peanut butter and a fiber supp. The clear one that mixes is better.

Add EFAs (fish oil, flax, nuts and seeds) and add more green veggies.
My Training Days are broken down into one solid body group per day such as

Mon. - Legs Quads only and abs
Tues. - Biceps And Triceps Do this on the last day. Put chest here.
Wed. - Shoulders and Traps I'd pair this with back and calves.
Thurs. - Back Rest
Fri. - Chest. Shoulders and hams
Saturday- finish with biceps, triceps and some light ab and calf work.
Sunday Rest
In the morning, my stomach is pretty nice compared to what it was, but I want to lose a little more. I recently ordered some Hot Rox, and also some Methly 1-D and the I-GH-1 that comes with it. Does anyone think these products help. Ideally I would love to be about 175lbs. and super lean. Any suggestions would be greatly appreciated. At the bottom of the post I have a before and after picture. Hot rox blows, use ECA. I'd skip the methyl and igi , and use promagnon.