Workout, Supplement and Meal Plan

There was really good lighting in that mirror, but to jump to conclusions and assume things is hilarious.

That person is me.

Well, that's a hell of a 10 weeks, fella! I think I'll be keeping with the slow and steady, though. And not eating 370g carbs/day...

Nutrient timing, weighing everything I ate, high volume. It wasn't fun.

Carb cycling..'no' carbs on off days. Carbs timed around training. Cardio..moving a lot.

Yes, 10 weeks. 2lbs a week roughly. Fats got pretty low towards the end...maybe something like 45g total on training days? 

ok.... please spill your secret sauce.... the workout plan, diet plan and supplement plan will be very very helpful.

5'7

Routine? nothing I can really point to, my friends run RP so they wrote it for me. It was nothing magical, all of the compound movements, high volume accessory work.

Cardio was done 3x a week if I managed to..45min incline walking trying to keep the heart rate in the target zone.

Yeah, sorry bout that, definitely not 370 every day hehe. Just on training days

I trained, and still train, 4 days a week. No idea on starting or ending body fat. It was hard to maintain. I can, within reason, eat anything and work out, and stay in the upper teens on body fat.

I had a falling out with training, lost some muscle, gained some fat. I am at 190lbs right now but my strength is better/on par where it was in that photo.

I pulled 485x8 last week. I am going to pull 600 in the next few months as that's a big milestone. I pulled 545 in November and it was a joke.

Squats are coming along but not as great as I'd like. Last week was week3 of my training cycle and I hit 396x2, 330x6, 5x10x240. My current goal is 5x405

Well cool @belopsky, good for you man the results look great. I always envied you guys with the meso/endomorph body types cause you have that natural size and can gain muscle so damn quick. My skinny ass has to bust his ass at the gym to gain the slightest amount of muscle..lol. I'm not saying meso/endos don't bust their ass by any means, I'm just saying I have to work so hard to gain size. the upside though is that my body fat is easy to keep low.

If you're consistently trying to break PRs, then it's best for you to gain that weight, than to keep it off.  Some beast stats.

Better than water

There's a reason I had LD and Ciano make me jeans that weren't to spec.

Yep, I think you win to.

I follow the SCD to combat a condition called SIBO, which has caused stomach problems for me.

SCD focuses on cutting out fermentable polysacchrides and starches, gut irritating foods, killing Bacteria and healing the stomach.

I eat carbs, but only from certain fruits and veggies. I can also eat honey in small amounts. No rice, no grains, no beans (black beans are permitted 6 months in), no lactose, no additives, low or no alcohol and only those low in residual sugar.

I don't work out often as I am usually too busy. If I worked out 3-4 times a week I'd be ripped.

Here's a sample day of what I ate yesterday:

Breakfast: 3 eggs, cup of homemade yogurt (lactose free after 24 hour ferment), banana

Lunch: Oil cured olives, apple, slice of gouda (aged 60 days lactose free), leftover chicken thigh, banana.

Dinner: Skin on split chicken breast, roasted brocoli, yogurt sauce, sautéed mushrooms, arugula with olive oil.

Snacks are almond butter, coconut oil, fruit etc.

Higher in fat and protein, but I have never felt better. I've naturally trimmed down a ton, and put on muscle easily when I have time to work out.

It's a lot of work, because I have to scratch cook everything I eat. However it's a very healthy, body healing, way to live that has the added benefit of cutting fat and adding muscle due to the high protein.

If you want huge gains, this isn't the best. If you want to be healthy, this diet rocks.

Agreed ickes, those are my motivations, too. I mean, that I look and feel good, not that you look good naked... *cough*