Transformation Pictures

So I just finished a mini transformation of my own (riding off of the momentum from our latest Adonis Index transformation contest)

Here are some before and after pics of me from almost exactly one year ago.

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John Barban Before and After

Almost exactly 1 year apart

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John Barban Before and After Pic

About 5-7 pounds leaner.

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Some other random pictures we took this past week after my latest diet down. I’m anywhere from 176-179lbs in these pictures.

John Barban pic lean

A random pic while I was talking

John Barban Back

A back shot

John Barban Abs Pic

Some abs

John Barban Adonis Index Workout

Doing Some Light Curls

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So this is where I got to this time around. It’s been almost two years in the making (I’ll put up some two-year transformation comparison pics next…man I was FAT two years ago!)

I followed the Adonis Index Workouts for the past year doing a giant cycle leading up to this shoot.

Over the next few posts we’ll talk about how I ate for this cut down but if you’re a regular reader here you already know what I’m going to say…I just ate whatever I normally would eat, just less of it…and yes I had a coffee and a donut every morning during this cut down!

I did do some ‘volumetric’ cooking to help with those days when I wanted to feel more ‘full’ but without eating too many calories…we’ll talk more about this later as well.

I don’t know why but it seems like December is my month for getting leaner and putting up pics. I guess the job now is to maintain this level of leanness until this time next year and post another round of pics!

John

Posted by johnbarban in Uncategorized
56 Comments

56 Responses to “Transformation Pictures”

  1. Wood Says:
    December 13th, 2010 at 6:30 am

    I needed that, thanks. To tell the truth I was always a little sceptic (even I follow Your and the two Brad’s recommendations), but now I’m with You 100%. Thanks.

  2. Marcelo Diez Says:
    December 13th, 2010 at 6:53 am

    I second what Wood said: In the early stages of following you through podcasts and the like, your way of doing things made the utmost sense, but only seeing you in the previous pictures had left a void.I was left wondering what separated guys like you and Pilon being sensible about things(no excess protein, macronutrient cycling,refeeding, leptin and other clutter) and guys like Martin Berkhan who looked amazing, but still stand by some of the weirdness of “bodybuilding nutrition”.This is not to criticize you in any way.It is obvious that even in the pudgier pic you had significant muscular development (as apparent through vtaper, etc…). Yet now I am quite frankly blown away.
    I admit that images purported in the media (link between someone´s condition and his knowledge about how to attain such a condition) have kept me sceptical, although in the real world someone´s temporary look has absolutely nothing to do with the (honest) knowledge one can display.
    On hindsight, I feel ashamed.
    Keep it up!

  3. clementinho Says:
    December 13th, 2010 at 7:29 am

    I’ve always believed in the Adonis Effect workouts. The only thing that prevented me from using them was a massive virus attack that wrecked my computer and destroyed all trace of the workouts. I had to reluctantly ask for a refund, as I could not make use of the lost files.

    These pictures show that John Barban walks the walk and talks the talk. I will be purchasing AE 3.0 in the near future and entering in the next transformation contest. 

    John – may I ask how low below maintenance were you eating, or were you eating at BMR every week?

  4. clementinho Says:
    December 13th, 2010 at 7:33 am

    I think it may also be beneficial to talk about how you’re planning to transition into maintenance and some markers that indicate we are on the right caloric level, in your future posts.

    By the way, I look exactly like you – one year ago. Once again, I’d like to echo something that Marcelo said – I’m completely BLOWN AWAY.

  5. trixie28 Says:
    December 13th, 2010 at 9:11 am

    I would love more detail,determining calorie range etc.
    I agree with Clementinho, would also love to here about your transition into maintenance.

  6. BrianM Says:
    December 13th, 2010 at 9:44 am

    How heavy were you in the before?

  7. johnbarban Says:
    December 13th, 2010 at 10:01 am

    Brian,

    In the before pics I’m averaging a weight of 185ish.

  8. johnbarban Says:
    December 13th, 2010 at 10:05 am

    May daily calorie goal for the final stages of the cutdown was around 1000-1200 (every 4th-5th day I would go a bit higher around 1500-1700)…during this time I was doing two workouts per day (a walking/cardio workout, about an hour of low intensity cardio on a treadmill or eliptical etc) and the second workout was a whole body or half body weight training workout with lighter weights doing 15 rep sets just getting blood flowing to each muscle group.

    My goal was to end up in a caloric deficit of approx 1000 calories each day (or more if possible)…so I was combining the two workouts with a caloric restriction to achieve these kinds of deficit.

    I was working off of an estimated BMR of 1900 calories per day.

    This worked pretty well.

    JB

  9. ERV Says:
    December 13th, 2010 at 10:53 am

    I think my opinion on this topic would be best expressed by the character ‘Lois’, from the timeless “Family Guy” episode, “He’s Too Sexy for His Fat” (S02E17).

    Brian: Are you going to take that?

    Lois: …

    Brian: LOIS!

    LOIS: What, oh Brian, I was, was, just, seeing, if the, driveway…

    Brian: That wasn’t even a sentence! You were ogling Peter like horny school girl!

  10. Jordan D. Says:
    December 13th, 2010 at 12:47 pm

    Great job, John! You’re truly an inspiration.

    Although the fact that the before pics are 185ish… well, that goes to show how much further many of us have to go! Part of me would love to finally get to 185 (stuck at ~204 for the last five months.) But man oh man will it be worth the extra time and effort to get to 175 or so!

  11. alekishere Says:
    December 13th, 2010 at 1:11 pm

    Hey John, would you mind sharing your stats? You actually look BIGGER in the leaner pictures. I think sharing your stats would be really useful to guys to understand just how much of size perception comes from leanness.

    Like share biceps/chest and shoulders maybe? I would bet a 100$ most people would over-estimate your sizes at your leaner pic, and understimate your sizes at your half-lean pic.

  12. Erik Ledin Says:
    December 13th, 2010 at 1:46 pm

    Barban, I caught these on Brad’s blog and commented there, but just wanted to say, awesome transformation. Who knew that was what you had hiding underneath.

    You look excellent. Nice to be back in shape eh?

  13. johnbarban Says:
    December 13th, 2010 at 1:47 pm

    In the leaner pics:

    Biceps flexed approx 16 inches
    Waist approx 32
    Shoulders 51-52ish
    Didn’t do a chest measurement
    Thighs are around 24 inches (you obviously can’t see them here)
    Umm…yeah that’s about it.

    Yes there is quite an illusion created by being leaner. I would say that in a t-shirt I would look the same or slightly bigger in the before pics…but in general you wouldn’t be able to tell any difference in me from last year to now if you just saw me in regular clothes.

    I only dropped about 7 or so pounds of fat, but that is legit pure fat difference…I’m starting to realize that reducing a few pounds of actual real bodyfat makes a huge difference and that much of the ‘weight loss’ bigger people see has to do with reducing inflammation and water weight (which is also very important to do)…but in the final stages of getting very lean, the bodyweight just doesn’t change that much (because there is just less water weight to get rid of)

    JB

  14. johnbarban Says:
    December 13th, 2010 at 1:48 pm

    Erik,

    Thanks for the props, and yeah feels good to be this lean, I don’t think I want to stray to far from this condition from now on.

    To hell with ‘bulking up!’

    JB

  15. Grangers710 Says:
    December 13th, 2010 at 2:04 pm

    “light curls”. What you got going on there JB, 135? “light”…..you’re killing me

  16. johnbarban Says:
    December 13th, 2010 at 2:25 pm

    Wes,

    Those are only 10lbs plates (they’re bumper plates designed to stand up as tall as a regular plates for olympic style lifts when you want to use less than a 45lbs plate but you still need the bar to stand on the ground as high as if there were 45′s on it)…so yes indeed these are ‘light’.

    JB

  17. Grangers710 Says:
    December 13th, 2010 at 2:40 pm

    Gotcha JB. Wish my gym had those, never seem um before. Looking forward to the 2 year photos man, pretty crazy where you went already.

  18. gijoe Says:
    December 13th, 2010 at 2:51 pm

    sick transformation! did you take any supplements?

  19. usernametooshortnowitstoolon Says:
    December 13th, 2010 at 3:12 pm

    gijoe,

    For supplements, John Barban took 50 daily grams of donuts.

  20. johnbarban Says:
    December 13th, 2010 at 4:37 pm

    I take fish oil but not for any other reason than my omega 3 intake is very low.

    I took creatine, and a test booster supplement I helped develop.

    At the end I also used a ‘fat burner’ for the last 4 weeks (again I used another one of the supplements I helped develop)

    I think the fat burner and test booster really helped over the last month. I can’t say for certain exactly what was going on, but I felt good in the gym and I had good control over my appetite…so all in all this ‘stack’ seemed to work.

    JB

  21. usernametooshortnowitstoolon Says:
    December 13th, 2010 at 4:47 pm

    John, when are you gonna give us details on this stack?

    And does this “fat burner” actually help burn more fat or is it more of an appetite suppressant?

  22. johnbarban Says:
    December 13th, 2010 at 4:54 pm

    I’ll explain the stack in another post this week.

    The ‘fat burner’ helps with energy in the gym (it’ll wake you right up, give you a rush etc) and yeah I think it helps with appetite suppression for sure…so it helps with two things

    1) I’ll last longer in the gym and push harder thus burning a bit more calories in the gym

    2) helps suppress appetite and thus I don’t feel like eating over my calorie limit for the day

    Fat burners may also help mobilize fat a bit easier than if you didn’t use one so it might help with that a bit as well.

    But mobilizing fat doesn’t matter if you’re not in a deficit so it all still hinges on being in a deficit.

    JB

  23. usernametooshortnowitstoolon Says:
    December 13th, 2010 at 6:07 pm

    Nice. I could use #2 for sure lol.

    That explains a lot when you said earlier that much of the weight that “bigger” people lose is water and as we get leaner, there’s less water to lose, thus the seeming slow down of fat loss.

  24. Jeremy Says:
    December 13th, 2010 at 8:28 pm

    John,
    How did your measurements stay relatively the same even after losing 7 lbs of body fat? I realize you were lifting, but since your an experienced lifter, I figured it might be difficult for you to put size on your frame (possibly anabolic slowdown?). Also 7 lbs of body fat is a lot of volume to replace. The reason I ask is I lean heavily toward ectomorph genetics and after a 24 hr fast or a week of maintaining low calories, I can see my shoulder measurement easily decrease by 1/4″. Some times I’ve seen it decrease up to 1/2″. I realize I’m in a “dry” state, but is this normal? I do take creatine as a supplement.

    Jeremy
    BTW nice pics

  25. usernametooshortnowitstoolon Says:
    December 13th, 2010 at 9:03 pm

    Jeremy, my shoulders can also fluctuate by the same amount within days or a week from just changing my diet.

    John’s plastic surgeon buddy, Bryan Chung, who works a lot on body fat, has said that it’s incredibly difficult to know how much a pound of body fat really looks like.

    John has also said his shoulders did get a little smaller, but it looks the same or bigger because of the illusion that getting leaning can create.

  26. johnbarban Says:
    December 13th, 2010 at 9:47 pm

    Jeremy,

    Two years ago when I was around 215lbs I lost over an inch on my arms as well as a couple inches on my shoulders when I cut down to 185ish (these latest ‘before’ pics).

    During the final stages of my latest cut down I started loading creatine which seemed to have helped me hold some of my shoulder/upper body size. I’d say it still came down about an inch.

    Arms were very similar and legs were very similar. It seemed that most of the big change was around the waist.

    My measurements also change if I’m fasted or in a ‘dry’ state as you say or hydrated. I took pics in a very dehydrated state (no food or water for 24 hours and after doing a water flush) I didn’t take any measurements in that state but I would have likely been under in all my measurements…a couple of these pics are in that state and some of the others are after a ‘re-feeding’ meal and drinking lots of water. We found that I actually ‘filled out’ a bit after drinking and eating and I could actually get a pump from doing some exercises.

    I guess it’s never accurate to say exactly what measurements are but rather what their ‘ranges’ are given a fed or fasted state, with or without a muscle pump etc.

    JB

  27. Cooper Says:
    December 14th, 2010 at 3:05 am

    John,

    Those pics are incredible. I think you’ve just inspired me to do the next Adonis challenge. Do you know when the next one will be?

    Also, I’m interested in the physiology of the 7 lbs of fat. Does this mean that 1 lbs of fat is not really equal to a 3500 cal deficit? Is this some kind of ‘rule of thumb’ which includes all the associated water weight, and doesn’t apply when you get really lean?

    Cooper

  28. Grangers710 Says:
    December 14th, 2010 at 9:33 am

    Cooper, the next challenge starts up in early/mid January. Definitely should give it a shot!

  29. johnbarban Says:
    December 14th, 2010 at 11:41 am

    Cooper,

    It’s tough to say exactly how someone’s measurements will change when they’re losing the last little bit of fat. One of our guys in the contest said that once his waist hits 30 inches it doesn’t budge from there and any more weight loss he experiences starts to really take away from his shoulders/upper body etc.

    Fat comes off of the body in a systemic way but the last area to really come off is the abdominal fat and the visceral fat (underneath the abs) so it could be that the arms and legs seem to stay relatively the same towards the end as more fat is being burned from around the waist.

    the 7lbs is just an estimate, maybe it was still some water, it’s impossible to know for sure without a body composition lab, but my guess is that it was mostly fat.

    JB

  30. VGregor Says:
    December 14th, 2010 at 1:10 pm

    Great results. I think that this is a look that many guys would like to have. You work out about 15 years, am I right?
    And even the one year transformation is incredible, you’ve lost the last few pounds that so many people just can’t lose. The muscles are really well defined.
    Great inspiration and motivation for me, thank you.
    Greg

  31. clementinho Says:
    December 14th, 2010 at 8:11 pm

    Thanks for sharing your caloric details. I’m impressed that you managed to eat that low. I guess that gives me a sense of perspective. My BMR is 1500 or thereabouts and I eat at that level most of the time. Perhaps that’s why I’m not losing weight fast enough. However, it would be really crazy to suggest that I eat at 500kcal everyday to create a 1000kcal deficit. In such a case, cardio is clearly warranted to help create a greater deficit (both steady-state and interval training).

  32. johnbarban Says:
    December 14th, 2010 at 8:23 pm

    Clement,

    I agree…it feel very restrictive to eat that low for too many days in a row…I found that I was much happier eating up to 1300-1500 calories each day and adding in extra steady state cardio to generate a bigger deficit. There were some days that I ate lower than this, but in general I couldn’t handle eating that low for more than 2-3 days in a row without having to go up a bit closer to BMR and doing a bit more cardio.

    I think I found a good rhythm that worked for me.

  33. usernametooshortnowitstoolon Says:
    December 14th, 2010 at 9:06 pm

    “I was working off of an estimated BMR of 1900 calories per day.”

    Wow, I guess I am probably overestimating my BMR because I am considerably shorter than you lol.

  34. johnbarban Says:
    December 14th, 2010 at 9:39 pm

    Tim,

    I was working off a BMR estimate of 1900, and I’m 6’0 tall. This estimate seemed to work for me.

  35. incleish Says:
    December 15th, 2010 at 10:16 am

    Hey John,
    What was the name of the test booster you were using that you helped develop and is there a link where we can order it?

    Also, I feel you on the really low calories. I’ve been doing 1300-1500/day w/one day of like 3500 and have been losing about 2 lbs/week. In order to enjoy an out of town trip this weekend I’m now doing 900-1000/day and it’s brutal. Surprising how much a few hundered cals can affect you…Think I may toss in a 3 mile jog a couple times/week to offset the cals.

  36. trizzle1337 Says:
    December 15th, 2010 at 2:14 pm

    John, just curious…not sure if I’m the only person that noticed this but your before/after pics…did it take you 1 year to lose that last 5-7 lbs (in the second set of photos, you said you lost 5-7lbs of fat)? Or have you been this lean for a while now (which is what I assume)?

  37. johnbarban Says:
    December 15th, 2010 at 3:06 pm

    Trizzle,

    I tightened it all down for this particular shoot over the past month or so but my general look was closer to the ‘after’ than the ‘before’ for the latter half of the year.

    So no it didn’t take a year to lose 5-7 pounds but rather I’m showing you what the difference of one year was as I realized it had been almost exactly one year at the time of the shoot.

  38. Biggahboy Says:
    December 15th, 2010 at 5:45 pm

    Okay now I’m convinced. I always brushed off the adonis index and I was skeptical about the whole idea. I must say I’m really impressed and after seeing all transformation pics including yours, I’m definitely giving this system a shot, next pay check….Adonis Workout!!

  39. jasetagle Says:
    December 16th, 2010 at 12:30 am

    John,

    In your perspective, do you think modern pro bodybuilders even think in terms of building ideal proportions or is the goal to just grow every body part as big as possible then get conditioned as possible?

  40. steve.philp Says:
    December 16th, 2010 at 5:40 am

    Hi John,

    I remember your ‘fat’ photos from this time last year! Your transformation is immense – you look like Spiderman or something!

    How much protein were you consuming daily – average?

  41. Wood Says:
    December 16th, 2010 at 7:53 am

    I would like to ask about maintenance. You estimate your BMR about 1900. The BMR is determined by the height, active tissue and a little by the daily activity. Now that you are ripped, does your BMR changed and if did why? Or could you maintain a lean body eating your BMR?

  42. clementinho Says:
    December 17th, 2010 at 8:08 am

    Yeah, and I really agree with you on the idea of doing walking as steady state cardio. I find that if I do anything more than a few sprints with a LOT of recovery time or a slow jog for 45min, I get really grumpy and overeat. Nowadays, I listen to the old Adonis Lifestyle podcasts and walk on the treadmill or outside for about 45-60min per day, or do a 30min jog around my neighborhood while listening to some tunes on off-days. It takes a hell lot away from overreaching and bingeing because you’re given the license to eat more (think: interval training burns 9 times more fat than traditional cardio, blah blah blah).

  43. blwegrzyn Says:
    December 17th, 2010 at 8:55 am

    John, great result you look huge!!!
    Can you say that the hardest part for you was the diet restriction?
    I noticed it look you some time to get here although you have been in this business for such a long time. I am noticing the more and more people start to realize that it is all about restricting yourself with less calories and secondly working hard. Latest transformation results proved that a lot. I always wonder why somebody like you that blogs so much and know so much never got ripped before? Is it because you always struggle to eat less?

  44. johnbarban Says:
    December 17th, 2010 at 12:36 pm

    Yeah eating less isn’t easy…all the know how in the world doesn’t matter if you don’t just buckle down and do it. It took a bit of time to do it but I’m pretty happy with the this condition.

    One thing many people might not realize is that some ‘fitness’ bloggers and marketers that sell/pitch weight loss products have either:

    A) Never been fat so they’ve never had to lose weight and hence don’t actually know how hard it is and have no experience going through it (even if they understand the theory)

    B) Lost weight once and have since put it all back on and then just ride the success of their previous weight loss but (if you met them in person now you’d find out they’re fatter than ever)

    Before I started writing and blogging I had been heavy and light, I went from 250lbs down to 186lbs and all weights in between. So I’ve been through this before but I had never thought of taking pictures as I was a graduate student at the time and was not at all thinking of blogging about it or writing programs etc.

    Anyway, so I have been ‘ripped’ before as you say it, but I was never documenting it with pictures as it was long before I was ‘online’ with my products and blog.

  45. jasetagle Says:
    December 17th, 2010 at 1:42 pm

    John,

    I was curious what you think about the upcoming “Men’s Physique” division in the NPC if you were aware of it; as it aligns more with Adonis…but on the other hand, how would you compare your size in these pics to the typical Men’s Fitness model that you refer to as “massive”?

    Jason

  46. johnbarban Says:
    December 17th, 2010 at 3:14 pm

    I’ve met some ‘fitness models’ who’ve been on the cover of various magazines, and they’re just huge!

    I’m 6’0 tall and approx 180lbs in my pics. I know ‘fitness’ models who are more ripped than me and would be anywhere from 20-40lbs heavier (at a similar height). And that is still just a ‘fitness model’ we’re not talking ‘bodybuilder’.

    So it just becomes ridiculous. The ‘ideal’ that people think they’re shooting for is simply not what it seems.

  47. jasetagle Says:
    December 17th, 2010 at 4:24 pm

    Crazy.

  48. volwalker Says:
    December 17th, 2010 at 9:43 pm

    John, your transformation blew me away. I just finished your podcast about mistakes when trying to count calories consumed and please correct me if I am wrong here. Is this the right protocol to determining how much calories I need to eat today? (EXAMPLE)

    1) Calculate BMR (2000)
    2) Eat below BMR for deficit (down to 1500)
    3) Subtract 10 to 15% for margin of error with counting calories (1200)
    4) Eat whatever I want but but make sure not to go over 1200 calories or 8400 calories per week (1200 x 7)
    5) Do not justify with what you think you are burning through exercise

    Are those steps correct? If there is anything I left out please let me know. Thanks!

  49. johnbarban Says:
    December 17th, 2010 at 11:59 pm

    Volwalker,

    Yes that is exactly how I did it. I tried to eat about 1200 calories, but I was always assuming that it would end up being more like 1500 (so I tried to stop at 1200 calories and defined by what I could measure using labels and calorie counters)…the 10-15% error would mean that I likely at 1500.

    This was the rolling average. Some days I likely at a bit more than this and some days might have been a true 1200, but in general this was the average I was shooting for.

    For the last two weeks I did two workouts per day (1 cardio workout and 1 weight training workout)…the cardio was just an hour or so of walking/eliptical type work nothing too intense.

    And the weight training sessions were relatively light and I was covering the whole body every 2 days with mixed exercises and higher rep low weight sets.

  50. volwalker Says:
    December 18th, 2010 at 12:30 am

    Thanks for the reply. I must admit that the hardest for me is dieting, mainly contemplating on whether I need to eat better foods or just eat less. But after listening to that podcast you said something that really resonated with me: “dieting is hard enough, there is no need to make it more complicated than it needs to be.”

    One other thing, if I want to do the same thing (eat roughly 1200 calories per day) do I even need to bother with fasting? In my personal experience, it is easier for me to “count calories” then to fast. For some reason fasting almost forces me to compensate after which has plagued me for a long time. Did you do any fasting on your latest cut down?

    I guess that everybody is just plain different. There is only one way to eat less but everybody needs to find their one style of doing so. Thanks!

    Oh by the way, I am not afraid to be hungry.

  51. usernametooshortnowitstoolon Says:
    December 20th, 2010 at 1:21 am

    I was about to suggest that you update your pics on your about/bio page, John, but I see you already have lol.

  52. Gym Says:
    December 20th, 2010 at 6:02 am

    Great result, looks like Adonis Index Workouts seems to be very successful.

  53. alekishere Says:
    December 22nd, 2010 at 5:17 pm

    “”A) Never been fat so they’ve never had to lose weight and hence don’t actually know how hard it is and have no experience going through it (even if they understand the theory)”"

    I hate those gurus!!!!!!! :D Lol. But seriously. I find it odd how few people know this truth. I noticed it myself and have blogged about it for years…

    1) Most “sixpack gurus” have NEVER been fat… like EVER. If you don’t believe me, look into their histories and you will find out they describe their past as “skinny fat”… That’s really a code word for “I was always a skinny guy, I just didn’t have much muscle”. I mean I have friends like this… All it takes for them to get a six-pack is do a little cardio for a few weeks and BAM they’re six-packing

    2) The gurus who HAVE been fat are a minority, and even those either
    a) work off of old pics… I.e.. they got a six-pack once, and they use that pic everywhere even though most of the time they’re hovering at 15-25% bodyfat… They rationalize that “hey it worked for me to get a six-pack once, so it will work for everyone”… Simply avoiding the question of maintinability
    b) They got freaking eating disorders. I mean, sure, they got a six-pack year round, but they also have no life and are either bulimic or cardio freaks (like have to do 6-7-8 hours of cardio) a day to maintain… They justify as part of their work sure, like… I gotta teach aerobics classes lol.

  54. volwalker Says:
    December 22nd, 2010 at 11:36 pm

    John, regarding to your cut down and the conversation we had a few days ago I have a simple question. When it comes to the 1200 calories you went for roughly everyday, was this for only your short term cut down or would you stick with 1200 calories regardless? In other words regarding my personal situation:

    1)my BMR is supposedly 2200 and I want to eat roughly 1200 a day for fat loss, i got to the number 1200 from eating below maintenance + 300 more to account for MOE (margin of error)
    2)eat this way until desired look then go back to eating at BMR

    Is number 2 correct, even if it takes 6 months to a year?
    One more thing, since you believe these BMR calculators on the internet are mostly inaccurate how can I effectively measure this?

    I just figured it would be easier to start at 1200 calories and see where it takes me. By the way, I am 25 years old, 5’9, and weigh 240 with not much muscle amongst all of that (which obviously means alot of fat. Most BMR calculators say that my BMR is 2200, but I figured that number is way too high. Thanks!

  55. Jordan D. Says:
    December 23rd, 2010 at 4:10 pm

    Volwalker, I think the advice for BMR calculators is to not include the activity level. So 2200 is probably a decent estimate for you. Just remember that it will naturally go down as your body gets smaller.

  56. Leonardo Says:
    January 15th, 2011 at 2:56 pm

    JB,

    Do you have a pump in those after pics? were they taken right after a workout?

    Did you take the test booster for just a period of time or is it something you take regularly like a multivitamin? Do you think that the exact test booster you took would work with synthetic testosterone (HRT – testosterone enanthate to be exact)? If so, I too would be interested in purchasing this product.

    Do you believe that the quality of the look/texture of your muscles can be attributed to the creatine and test booster you took?

    Thanks

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