Taken on last day of holiday after eating badly (but tastely) for the week and a bit!

Front Double Bicep


(for your reference, same shot back in February)


Side Chest/Bicep


(Same shot back in February again)


The Crucial ass shot


Yeah it's the missus... Managed the whole hols not to get burnt then last day forgot to put suncream on after swimming.

I think my whole upper body development has come along well looking back at Feb's photo's My face is showing the drop in BF% this time, and the beginnings of a nice V shape is coming along, Side chest is showing Much better upper back thickness as well as much less of a stomach. arms to me don't look massively different, but then again, I do much less isolation work on my arms.

My missus is looking alot better (and feeling it) nowadays. I've got her onto one out of three days doing weights at the moment, but considering she's mainly trying to get back up to fitness to hopefully get back into dance teaching again, that's good enough for me!

Looking great. As you mention, you've gained alot of thickness on the back. For me it's hard to say this and that area has improved, but your entire upper body looks like you've gained a solid 2-3kgs of muscle.
Great work.

Looks like your arms have come on well mate. The tats make it hard to see lines, since I got the Giger, side shots of that arm make it look pathetic compared to the other when in actual fact, that arm is slightly bigger.

What are you weighing at the moment mate?

Just looked to through them again and I must say the one thing that springs to mind is that you now have the body of a man, as opposed to that of a boy before.

Keep it up Rich.

Great improvement. Arms and chest are coming on fantastic and you also have lost a shitload of fat.

I love your Tats BTW but im thinking i need to get less slagging for my hair and divert the attention to your bad self

Whats next?

Great stuff mate, you're filling out and it will get easier from here on in.

Definitely some good gains and a lot of fat lost there mate...nice work

Definite upper body gains along with a big reduction in fat around the middle. Excellent work.

Nice pins on your missus - excellent work also

Cheers guys, I'm pretty happy with the gains especially since the obvious fat loss on top of the size gain.

Upright, just before the holiday I weighed in at 12st 5lbs, I cut pretty strictly down from 13st 2lbs for about six/eight weeks before. and will now I've got back from hol's continue that for probably another six weeks to get down to a fairly low bf% before bulking the rest of the year (when I can cover up any podgy bits nicely) hopefully getting down to that lower bf% will help reduce the amount of fat that stores on my bulk.

Still a long way to go obviously, but getting easier due to habit/routine more than anything.

Anyone got any ideas how to rid of the love handles that won't seem to budge, I'm pretty sure I read before about either cortisol/insulin was something to do with fat store i this area?

xRichx wrote:Anyone got any ideas how to rid of the love handles that won't seem to budge, I'm pretty sure I read before about either cortisol/insulin was something to do with fat store i this area?

NaR-ALA with your big meals especially if there is carbs involved.

good work mate getting bigger and leaner

They will be the last bit to go unfortunately. I carry fat on the love handle region also and the only time they went was when i had veins popping out of my abs. They may be linked to insulin resistance, but as you've got a greater number of fat cells there, it will always be a stubborn area. I don't believe you can change your fat distribution patterns...perhaps with some major hormonal 'control'.

Great progress there with the fat loss and muscle gain.

-btw is your missus seriously tall??...oh and tell her to face the camera next time

Looking good Rich, as was said, you look more (without sounding condescending) grown up now, muscles look fuller and like they mean business

And as compliment to your missus's physique.. i thought that was one of those dummies from a clothes shop at first glance!

Great improvement I think. Overall body composition has got vastly better and I think Rilla put it well regarding the boy to man comment.

You know what they say - the Rilla does have a way with words.

Karlos wrote:-btw is your missus seriously tall??...oh and tell her to face the camera next time

She's 5'2"... weighs in at around 7 1/2 stone. Lost alot of weight over the past 6months, alot of it through stress etc, but she's alot happier with it, and she doesn't look anywhere near ill.

there's front shots, but they're not being posted here.

Kind guesses at my bf% guys? I reckon around 12% personally, but not overly sure.

It's always great to hear comments like everyones here, I look at myself in the mirror and really struggle to find any gains etc half the time. tho looking at nowadays pics compared to before, it give's that little boost to keep trying as hard as I have been!

It's hard to see the changes in yourself, that's why it's good to have pevious shots. 12% is comfortable mate.