Down to 215lbs, YEA BOY....
Wow who's that..... His diet, consist of pancakes cheesesteaks, Bengals hoagies Posta meatballs sandwiches and lots of beer, just kidding you look fantastic keep up the good work brother 
Thread Starter
Joined: Nov 2001
Posts: 7,303
Likes: 4
From: Delray Beach, Fl.
VERY CLEAN DIET....6 meals a day, 1 bad meal a week...Good protiens, complex carb and good fats........I train 1 body part a day...split on wed...So M T, OFF WED, THUR FRI SAT, OFF SUN...
I do cardio M, T, W, TH, SAT, SUN...(2 HIIT, 4 LISS)
w/o routine
10 reps every set....8 weeks...3 to 4 sets..
12-6 reps....8 weeks....3 to 4 sets...
I go light on the 10 rep w/o
I go heavy on the 12-6 w/o
Jan 2012 i am starting Chris Gethin 12 week bulk...(Totally different w/o)
Then I will cut for 8 weeks april and may...
Gotta be ready for the summertime
JS---215lbs
I do cardio M, T, W, TH, SAT, SUN...(2 HIIT, 4 LISS)
w/o routine
10 reps every set....8 weeks...3 to 4 sets..
12-6 reps....8 weeks....3 to 4 sets...
I go light on the 10 rep w/o
I go heavy on the 12-6 w/o
Jan 2012 i am starting Chris Gethin 12 week bulk...(Totally different w/o)
Then I will cut for 8 weeks april and may...
Gotta be ready for the summertime
JS---215lbs
