my before photos, year 2003:






my recent photos, year 2007 and 2008:









the training: I train with weights ~4 times a week. Standard exercises. I do a lot of cardio - usually inline skating, ice skating, and brazilian jiujitsu. During winter cardio is 4-5 times a week in duration of 1.5h. During warm season cardio is mostly long distance urban inline skating, duration 2-6h daily. I often travel 50-100 km per day on skates.

here is a bit of ice skating at the local ice rink:

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here is a list of nutrients i have eaten on my cutting diet:

http://xideout.com/...lji_ishrane.htm

and a list of food, but its in my own language so hard to understand

http://xideout.com/...pisak_hrane.htm

i will try to list the food i try to eat now, this is after some recent reviews and suggestions from a number of people:

FOOD, cutting diet:

as soon as i wake up - 125ml milk 0.9% fat + one half dose of whey

breakfast, lunch, dinner, ie main meals throughout the day:
chicken breast ~150g raw
yogurt (milk product) 0.9% fat - 250ml
bread, any (white or integral) - 50-80g
egg whites 100g

i try to leave one portion of chicken breast from one of meals above to eat just before going to sleep

i also try to tweak food intake as to eat more calories before and after training, but i often fail and eat most calories in the morning instead :)

twice a day, some sort of snack -
snack a: peanut filled precels 50g + rice/chocolate candy bar or snikers chocolate bar
snack b: some chocolate bar (with rice or snikers (has peanuts) and some fruit, one or two pieces of fruit such as apples or bananas

during / after training:
whey protein 1 dose with 250ml milk 0.9% fat and 20-40 g carbs (i throw in any carbs i can find such as plain sugar or dextrose or nesquik) i drink one half in the middle of training and one half after training

and finally before sleep i prepare 125ml milk + 0.5 dose whey, and put it beside my bed, if/when i wake during night, i drink it

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supplementation:
whey protein, about 2 doses daily, with low fat milk

vitamins and minerals in abundance, usually some multivits like "daily complete" and similar + I throw in additional zink, magnesium, potassium

i take 3-4 fish oil pills

2 months per year while cutting, i take some drugs such as caffeine (300-400mg), ephedrine(50mg), clenbuterol(40-60mcg) and winstrol(40mg) - these help in preventing catabolism, save strength on diet, and speed up fat burning


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1. Really good transformation.
2. Thanks for owning up to the clen and winstrol right off the bat.
3. If I was you, I would work on adding mass to my calves and lats.
4. Stay strong brother, keep up the good work!

Amazingly transformation bro. Definitely deserve a pat on the back. Nice summary as well.

S

One Word: Inspiring.

dude.....lemme just say NO HOMO on this but you look fucking sweet...and seeing the before....DAYYUMM good fuckin work

You are the shit dude, I want to post something like this. Just like this.

You look like a totally different dude bro.

You want from spud to like, action hero.

did you ever workout before? or did you decide to just start and use clen n win your frist time around hitting the weights. Im not hating on you, just curious.

thanks for the comments, let me post the updated pics and answer some questions:

end of feb 2008:




regarding use of clen, i have trained with weights for 2 years before taking it for the first time, then i have taken it once again 1 year after that.

before that, i did not really train with weights, but i did exercise for 15+ years: trained soccer for 10 years, bicycling (crossed about 10K miles) and running long distance (10-20 km tracks). in all that time my legs grew (thighs) but upper body was very bad.(occasionally went to the gym like everyone else but no real work there)

good job, you went from a skinny-fat guy to a aestheticly pleasing physique. congrats

do you play ice hockey or can you just skate really well?

im only asking because ive played hockey all my life and ive just started to train sport specific

In the second photo, you look like a marshmallow with the flu.

But in the AFTER pics you look hard as nails.

Awesome transformation!

Nice work there.

Don't underestimate the role of winstrol as an aid to retaining muscle whilst cutting.

Also, there is no physiological reason why winstrol would increase your rate of urine production and/or frequency of urination.

It is more likely to be the caffine, ephedrine and/or clenbuterol.



Bushy

Great job! You look fantastic.













That's sweet you still own a Care Bear ;->

I'd hit it ;)

The girl in your avatar that is....

haha just kidding, you look great - I like your legs :) Not huge, but very "athletic"

Wait a minute...you eat junk food daily??? Are you being serious?

Very inspiring transformation. Regardless if you were clean or not it still takes hard work to achieve what you have done. Clen and Winny ain't gunna do that for you, you have to earn it.

Your back looks really good, do you have a pic of a lat spread? Your mid-upper back is especially impressive.

Again, great transformation. This is how it's supposed to be done, people.


-dizzle

Nice work on the transformation and your lady friend.