and whats best...he can be ur personal trainer.... ahhahaha...but u better be prepared to walk like a duck the first few weeks....frm wat i heard..O_O

Is it that good? I've been using a Mk2 and a Mk3 recently, wanted to try alpha for fun but didnt look tempting

Just tshirt, shorts and appropriate shoes, some of us dont use trainers, we use specific shoes.

i dont get u

why the hostility guise? I'm only like 150 lbs of course im not real thick. anyway here's proper front pic semi-flexed.

Cheer up man,cutting is not easy but it is very rewarding.

Been cutting for a while now,from 98 to 85kgs,but now stagnant at 85kgs,I haven't eaten fast food for so long i even forgot what pizza tastes like!

Day 3 of diet. Bodyweight is now 75.8KG. This drop is too much. I just dropped from 78-75.8KG. May be water, but that'd mean that I really lack muscle mass. SHito.

McDonald!

8 days is too short to see any difference. 8 weeks is more likely to see some changes. The body is a dynamic organism. The changes to your body can be very gradual, some weeks you progress, some weeks you regress. you need to keep on keepin on as they say. Take pictures every week and you will see changes.

However, you need train hard & smart and eat right and supplement when necessary. Refer to my SECRET post.

for a more successful transformation please practice these quick tips

1. Eat more frequently
2. Eat complete (containing all the essential amino acids), lean protein with each meal.
3. Eat fruits and/or vegetables with each food meal.
4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.
5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).
6. Drink only non-calorie containing beverages, the best choices being water and green tea and black coffee without anything except the coffee powder of course !
7. Eat mostly whole foods (except workout and post-workout drinks). like what they say GO paleo, but please don't be too anal bout the paleo stufffs.

Mc donalds definitely don't fit into that equation.

good luck see you in 8 weeks time

ok yeah_guyz, I don't wanna sound like the ******* here and I hate to tell u these. But I don;t see any difference between a year ago and now. besides slightly bigger arms in your after pics.

This is for motivation purposes and keep pounding the weights and lift the fork wisely!!

david - I find men's health abominable unless it has stuffs written by tony gentilcore, eric cressey, alwyn cosgrove, robert ros remedios & alan aragon

Someone needs more cross-training .

yeah guyz - your waistline is expanding with your shoulder width. No good. Like you, I am pure endomorph as well, few months ago from now I was fat and out of shape despite the fact I lifted weights. I took the plunge, have some pictures taken, and some SUPER HONEST feedback from my training partner (can't thank him enough, that guy is a monster (strong,fast and fairly lean)).

The fact that most Former Fat Boys (FFB) or skinny-fat guys need to lose the fat first through a good diet and weight training. (If they choose to bulk first, then they typically add tons of fat, develop bad dietary habits they can't kick, and really don't build any more muscle than a clean mass plan would have achieved.) The first goal is fat loss and muscle preservation

Why can't clean your diet now ? why a month later ? I used to be like that I realize I was fat and instead of looking at my poor diet and lack of exercise, I tried to find a way to rationalize and explain my fatness. "I am too busy" , "Shopping for food and cooking is gay"

Yes, people like this are pretty good at lying to others, but they're immensely gifted at lying to themselves. Hey, you can talk all you want about getting into shape, but your sagging gut isn't getting any smaller is it? Sorry, chubby, but running your mouth isn't enough exercise to make that fat ass of yours any smaller or those puny arms any bigger.

You need to display adaptability and start now not tomorrow. not later.

Please serve this a point of motivation not a personal attack. Endomorphs let's unite and rule the world lol

David - ARE U KIDDING ME ? 2 wholemeal buns and 1 fried egg is a good meal. 1. The lack of protein 2. and they use wholemeal muffins now ? (sorry no idea , haven't been to mcdonalds for years now but they still suck)

how bout these - 4 scrambled eggs with one wholegrain toast and garnished with some cracked black peppers and salsa as condiments. Not that you gonna heed it but at least I tried huh.

Welp, been lurking and now it's time to post my pix. Been watching diet ( a bit la... still cheating here and there ) and hitting the gym regularly. Oh and goal is not to get big, but to lose bodyfat and get wiry. Macam indon construction worker. Those guys are taut.

click for big
Pls comment oh ripped dudes, so that I may get more motivation to get back into the gym. Thx
edit : Oh, and a big shoutout to bata, for without whom, I would not have my supplements. Thx bata 

Woops sorry, other things were enlarging. (Photobucket acting childish today). Edited original post with new image hosting.

1 picture 1 month. Its captioned on the pic... if you can see the large version that is