4 months

good point. I decreased from 165 to 157 lbs in these 2 weeks.

Appreciate input.

Progress March 1, 2015






Body fat estimates? Thanks a lot

So I should aim for 10 egg whites per day give or take? since you mention I should increase protein. How many table spoons of olive oil am I allowed to have? The cottage cheese is indeed low fat: what kind you want me to switch to? Last question, I should eat the egg whites before exercises then? [H...

I appreciate all the tips i cant get. I have no clue how to estimate body fat. I think seasoned bodybuilders/veterans here can do that just by looking.

Most recent pics: feb 11 2015, Weight 161.4, Height 5.& approx.






Also, can anyone give me a total body fat estimate? thanks.

sorry forgot to add:

4-6 spoons (teaspoons) of cottage cheese mixed with sugar free Smucker strawberry jam

Please give me advice and feedback.

Hi Boss Man, I like deep purple too (Mostly steve morse era :) I eat after exercise, so around 7 am i eat 4 egg whites. at 8 am i eat light yogurt and bran (with germ wheat). at 10 I eat a banana. at 12 i eat a large (very large) salad of broccoli, cauliflower, lettuce, cherry tomatoe, 1 potatoe (bo...

Thank you so much.

more pictures before and after

Great progress. Bravo. Keep it up.

Dear friends, I am posting before and after pics. I am still working on health and has a long way to go. I am 30 years old. I want advice from veterans in this forum regarding how to further improve physique. I will provide pictures of before and after. I was depressed. was able to pull myself toget...