22M Natural Progress photos over 2 years **Before:** age 20, 5&#039; 11&#039;&#039;, 217 pounds **After:** age 22, 5&#039; 11&#039;&#039;, 174 pounds **Timeframe:** 2 years **Before picture:** Before picture <a rel="noreferrer nofollow noopener" href="https://imgur.com/a/F4CPaqx" target="_blank">https://imgur.com/a/F4CPaqx</a> **After Picture:** After picture <a rel="noreferrer nofollow noopener" href="https://imgur.com/a/NHPLkqi" target="_blank">https://imgur.com/a/NHPLkqi</a> **Diet** My diet wasn’t anything I tracked, I had irritable bowl syndrome and one of the alternative methods of treatment I attempted on my own that I found to work wonders for me in multiple levels of this was intermittent fasting. My fasting schedule aloud me to eat 5 hours out of the day. I would front load with a dynamotized protein with extended release at the beginning of my window and at the end of my window which totaled to 120 grams of protein. I cut pop completely from consumption. I do a gallon of water At least a day. I attempt to eat every hour for the 4 hour window period I have and the results with my overall body composition as well as my IBS really did wonders. Oddly enough I did not really “track” my diet but stuck very strict to the fasting window. Example day-to-day meals: Fast: 20 hours- - only water Eat: 4 hours- - 60 g protien shake - 2 packs of tuna/ canned chicken - chicken breast/steak/fish - broccoli/ asparagus/ salad - 2x peanut butter sandwhich - rice - 60 g protien shake **Training:** I go to the gym 6 days a weeks with my splits being as follows: Monday: **heavy** hamstrings and biceps and abs - 5x5 squat - 5x10 hamstring curls - 4x10 Goodmornings - 4x6 each leg split squat - 4x8,7,6,8 db curl - 4x8 preacher curl -4x8 concentration curl - ab circuit- 4x12-15 ab rolls, weighted ab crunches, leg raises, 25lb Russian twist Tuesday: **heavy** quads and triceps and chest - 5x6 sumo- heal raised squat - 3x single leg 21s quad raises - 4x 12-15 goblet squat - 4x6 barbell step ups - 4x10 single arm cable push down - 4x10 tricep kick backs - 4x12 weighted dips - 4x5 eccentric focus rope push downs - 5x 10, 8, 6, 4, 8 bench - 4x8-10 single arm cable cross - 4x slow reps till failure chest press - 3x weighted push ups failure Wednesday: back, shoulders, forearms, abs - 4x10 barbell row - 4x10 lat pull down - 4x12 single arm seated row - 4x6 db pullover - 4x10 incline Bench laying db overhead raise - 4x10 high pulls - 4x8 face pulls - 4x repeat ab from Monday - 4x15 dumbbell twist - 4x15 db wrist curls Thursday: **high reps** hamstrings, biceps - 5x12 squat - 5x15 hamstring curls - 4x15 Goodmornings - 4x12 each leg split squat - 4x8,7,6,8 db curl - 4x12 preacher curl - 4x12 concentration curl Friday: **high reps** quads, triceps, chest, abs - 5x12 sumo- heal raised squat - 3x single leg 21s quad raises - 4x 12-15 goblet squat - 4x15 barbell step ups - 4x10 single arm cable push down - 4x10 tricep kick backs - 4x12 weighted dips - 4x5 eccentric focus rope push downs - 5x 10, 8, 6, 4, 8 bench - 4x8-10 single arm cable cross - 4x slow reps till failure chest press - 3x weighted push ups failure - 3x same abs as monday Saturday: back, shoulders, forearms - 4x10 barbell row - 4x10 lat pull down - 4x12 single arm seated row - 4x6 db pullover - 4x10 incline Bench laying db overhead raise - 4x10 high pulls - 4x8 face pulls - 4x15 dumbbell twist - 4x15 db wrist curls I can say I have noticed a difference in the size of certain muscle groups and I am open to critique and criticism (I welcome it as I’m trying to truly take this to the next level). Things I have noticed more so than size is strength in my lower half but size really hasn’t followed. This could potentially be in part because of the fasting but I am not positive. My goals moving forward: - put on more muscle and size in my quads and hamstrings - find a bit of an alternative diet that allows me to grow a bit as I feel I’m limiting myself size wise with the fasting but am not sure if that is the reason - never go back to the point of walking up the stairs has me breathing heavy for awhile lol