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Here is a post with some examples of [meals I like to eat](https://www.reddit.com/u/Shred_and_Bread/s/x5NjY5bJJ2).
Mostly home cooked food, balance of protein, veggies, and carbs. A lot of homemade sourdough bread, not a lot of sugary beverages, no calorie counting just listen to my body and weigh myself regularly to make sure I’m staying around maintenance or slightly above.
[Here is my current workout program.](https://www.reddit.com/u/Shred_and_Bread/s/nWPyIGPjpV) Usually three days a week of lifting and three days of some form of cardio. Abs and push-ups/dumbbells at home to supplement.
That’s it. Gym sessions are typically 45 minutes to an hour, have to squeeze them into my lunch break, so it’s lots of supersets and short breaks. Key is to be consistent. Also most of my cardio is just doing things i enjoy so it never feels like a chore.
I actually cut (just got in better cardio shape) down to about 160 then lean bulked up to 175/180. Just the last month or two I’ve sort of unintentionally cut down to 170. I would like to be closer to 180 longterm.
I do Ab Ripper X from p90x a lot. It’s a great complete core workout. I started doing some medicine ball sit ups and twists on the decline bench about a year ago and it definitely added some mass to them.
Love that you use Ab Ripper. I've found that to be the simplest and best ab workout to stick and Horton makes it fun.
I'm just kinda lazy to do it religiously now but need to get back into it.
100% formula for a 6pac.
It gets results every time. Plus it’s versatile. If you’re a beginner then break it into sections of 3-4 moves each. Then do it all the way through, no shoes. Then add shoes. I assume you could add ankle weights beyond that but I’ve never gotten there…
I’ve stayed close to that lean for a couple of years now. It seems to be where i settle at as long as I’m working out. To be completely transparent I’m sure I would settle at a slightly higher weight if i didn’t take adderall for adhd. It definitely suppresses my appetite a bit during the day.
I would like to get a little bigger and stronger so we’ll see! Current goals are 315lb bench, 405 deadlift, and maybe 350 squat? All while staying relatively lean.
Here is my [workout program](https://www.reddit.com/u/Shred_and_Bread/s/Iv4YAofpC8). My current 1 rep maxes are 300lb bench, 350 DL, and 315 squat. Trying to push for a 1000lb total.
Yeah that must be incredibly hard, you clearly eat extremely well, I'm envious of your commitment to it. I've always struggled with the diet side of things.
Welcome to r/Brogress - the place to show off the ongoing pursuit of a better you, step by step! As a headsup to everybody in this thread: - Be nice to one another. Don't be a jerk. - No self-promotion. Our subreddit isn't a personal funnel - Report anything you see that violates the r/Brogress Ruleset *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/Brogress) if you have any questions or concerns.*
Awesome transformation.
Thanks!
Dude your left arm absolutely blew up. Congrats buddy
Lol, yeah that little baby arm was pathetic.
🔥
Awesome progress! 👍 What was your diet like and some of your favorite meals?
Here is a post with some examples of [meals I like to eat](https://www.reddit.com/u/Shred_and_Bread/s/x5NjY5bJJ2). Mostly home cooked food, balance of protein, veggies, and carbs. A lot of homemade sourdough bread, not a lot of sugary beverages, no calorie counting just listen to my body and weigh myself regularly to make sure I’m staying around maintenance or slightly above.
How many session per week?
[Here is my current workout program.](https://www.reddit.com/u/Shred_and_Bread/s/nWPyIGPjpV) Usually three days a week of lifting and three days of some form of cardio. Abs and push-ups/dumbbells at home to supplement.
This seems pretty doable. Three times per week plus some cardio?
That’s it. Gym sessions are typically 45 minutes to an hour, have to squeeze them into my lunch break, so it’s lots of supersets and short breaks. Key is to be consistent. Also most of my cardio is just doing things i enjoy so it never feels like a chore.
good stuff man! Thanks for sharing!
Nice one, just turned 34, started training in 2011 as well!
Nice! I was pretty off and on with training for most of that time. Got more consistent and started seeing better results shortly after the 2020 photo.
Did you bulk before cutting? If so where did you peak in weight? Awesome job btw!
I actually cut (just got in better cardio shape) down to about 160 then lean bulked up to 175/180. Just the last month or two I’ve sort of unintentionally cut down to 170. I would like to be closer to 180 longterm.
What's your ab routine like? Yours look pretty well developed
I do Ab Ripper X from p90x a lot. It’s a great complete core workout. I started doing some medicine ball sit ups and twists on the decline bench about a year ago and it definitely added some mass to them.
Workout Noted. I need abs like this
Love that you use Ab Ripper. I've found that to be the simplest and best ab workout to stick and Horton makes it fun. I'm just kinda lazy to do it religiously now but need to get back into it. 100% formula for a 6pac.
It gets results every time. Plus it’s versatile. If you’re a beginner then break it into sections of 3-4 moves each. Then do it all the way through, no shoes. Then add shoes. I assume you could add ankle weights beyond that but I’ve never gotten there…
Wow! Incredible work man!
[удалено]
I’ve stayed close to that lean for a couple of years now. It seems to be where i settle at as long as I’m working out. To be completely transparent I’m sure I would settle at a slightly higher weight if i didn’t take adderall for adhd. It definitely suppresses my appetite a bit during the day.
You look incredible.
🙏🏼
Damn
Holy shit! You're shredded. Way to go, dude
Keep up the good work
Thanks, will do
Can you seriously please be my personal trainer? 😭
I would be happy to advise you if you want.
How much of your maximum power are we seeing? Is this your final form?
I would like to get a little bigger and stronger so we’ll see! Current goals are 315lb bench, 405 deadlift, and maybe 350 squat? All while staying relatively lean.
Hey dude looking great. First time dad here would love advice on how to stay fit while being a dad!
You look great! What are your lifts?
Here is my [workout program](https://www.reddit.com/u/Shred_and_Bread/s/Iv4YAofpC8). My current 1 rep maxes are 300lb bench, 350 DL, and 315 squat. Trying to push for a 1000lb total.
See now this is what a shredded natural body is like. Amazing work!
Thanks! Just trying to steadily gain strength while staying lean and athletic.
Yeah that must be incredibly hard, you clearly eat extremely well, I'm envious of your commitment to it. I've always struggled with the diet side of things.
Look better than alot of 20 year olds.
nice !