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G'day Fellaz, im finnally finished my diet, lost 21 kg in 4 months, thanks to hard work, and applied knowledge my BB.com
Any advice and critism, congrats would be great!
im at comp now putting together photos so ill upload more as they are put together.
4 months eye? great work. i was 98 kilos and then lost 15kgs of fat and put of 5 kgs of muscle after my n00b gains, now i wanna get shredded and huge. u look like ur heading in the same way. props to you.
heres a couple more with me flexin
Nice...repped...what are ur goals...i'd say...go maintanence for a little and give it a long clean bulk...
work on your abs...
Once again...great job!
yeah i did really want abbs, im gonno smoothly transit into clean bulk.
my goal is to compete and do well in South Aussie teen BB comp in 2 years
um here is how im about to train
Mon - Chest
Tue - Legs
Wen - Back
Thur - SHoulders
Fri - Arms
and 2-3 30 min abb workouts also
( below pic is just me wearing pear of old jeans)
[QUOTE=Linaz_AU]yeah i did really want abbs, im gonno smoothly transit into clean bulk.
my goal is to compete and do well in South Aussie teen BB comp in 2 years
um here is how im about to train
Mon - Chest
Tue - Legs
Wen - Back
Thur - SHoulders
Fri - Arms
and 2-3 30 min abb workouts also
( below pic is just me wearing pear of old jeans)[/QUOTE]
how old ru?
im 17years old
16/10/1987
mate thats a great transformation!!!
What kind of diet were you on? How many cals per day? How tall are you etc?
G'day
im 6 foot tall.
my diet really changed, it began as no junk food and eating clean,
then 6 meals a day, nothing 3 hours b4 bed, n no or very carbs after 4.
then bout the same bu no or very low carbs after 1pm
after about 7 weeks i took a two week break, wherin i was still lifing 4 x a week, but lowered my cardio, still ate healthy and small portions byut ate whenever, didnt lose any weight, but the break did me good i think.
um
then yeah ocntinues as aout 6 meals a day, mostly high protein
i normal has Chicken breast, eggs, some tuna and lean mince
i didnt bother counting cals for the most part
though afetr ithink 10 weeks i did for a couple weeks, which helped i think, but time it takes to write **** down and calc i wud rather do exercising or relaxing or wasting time on bb forums/ reading bb articles
im not sure what my bf was/is, or how much muscle mass i lost
but my single rep max went from 90kg to 87,5 kg ( 200ln - 194 lb)
if i can manage to win trans of week/month i will certainly submit an articles outlying what exactly i did, how i stayed motivated etc.
thanx for all the congrats
um i forgot to mention training
i trained 4-5 times a week, hitting each muscle once a week.
except i stoped training my legs as it interferred with my cardio ( + plus i was a softy)
i tried to train hard, though some days i was a pussy.
i think training hard stopped me from loosing alot of strength, though i think i lost a fair bit of muscle mass...
Your chest & abs are coming along looking excellent mate, just do a bit more work on the shoulders/biceps to keep it in proportion.
Hair may need a makeover mate (haha only kidding :D )
[QUOTE=GregT]Your chest & abs are coming along looking excellent mate, just do a bit more work on the shoulders/biceps to keep it in proportion.
Hair may need a makeover mate (haha only kidding :D )[/QUOTE]
Seriously - thanx mate for the critism, my shoulders really need alot of work, esp side delt, my biceps are pretty useless i want a PEAK!
and my hair is in top notch condition
great change like the others say
i think this thread might be just about dead
thanx everybody for the advice, criticism and congrats..
from know on you will all be getting noob questions bout bulking, rather then cutting :D
heres another pic just for fun
post up your workout schedule and diet schedule, people wanna see this.
Well i plan to go for transformation of the month! wish me luck.
i will certainly put down a detailed outline of what i did, mistakes i made etc
but anywayz
Gym/Weights - basically i worked out with weights the whole way through, training 4 times a week, still going to failure on most exercisises (training each muscle once a week) however i hardly trained legs as i found it made doing cardio very difficult + im a pussy :)
Cardio - begining off i did maybe 2-3 hours light cardio a day, walking, light bike work.
after a couple weeks i went from wallking to jogging, but soon developed Shin Splints ARHG!!!!!
so had to take it easy for a bit
um say at about 5 weeks i trained between 45min -2 hours a day, on the bike and on eliptical walker (minimics walking/jogging, but no jarring etc so great for knees and shins)
less on days that i was tired, more on days i didnt train or had a bit of a cheat meal.
my cardio pretty much stayed this way from week 5-10
then week 10 - i was running pretty low on energy,AND TIME, so i began to go easier on cardio, but making sure i did cardio before breakfast and bed (POWER WALKING :D)
which i think worked really well. but somtimes kept me up at night n annoyed to Girlfriend, as i wud jump in bed sweating after a walk...
towards the end i just did whatever, playing arround, a bit, but still making sure i did cardio at night and some mornings, and i allways got atleast 60 min a day of cardio moderate, intensity
BTW i tried HIIT but i found my ATHSMA would flar up, but i will certainly try again when i next trim down in about a year of clean bulking
DIET - My diet changed every few weeks
week1 : no junk food
weeek 2 : 6 smaller meals, eating whatever for tea trying to get alot of water
week 3-6 : smaller emals still, no or low carbs after 3pm no food 3 hours before bed ( minus veggies)
6-8 - i think here i tried really cutting my carbs down, very low carbs, i got alot of ruf***e though, carrots, cellery, lettuce, beans, etc ( i did lose weight here but my energies level were LOW)
8-10 : took a couple weeks of diet, still eating clean and fairly small, still training weights, but much less cardio. didnt lose any weight but had heaps of energies and think it took my body out of "Starvation mode"
10-16: use to dieting no, changed things up a fair bit, didnt need to snack so much, lots of small meals, keeps carbs fairly low esp after lunch, stopped drinking as much milk etc
15-16 : LAST week, i was very happy with my progress but wanted to make the most of my last week, however i was on holidays and got out of routine, my diet was sitll good, as was my weight training, however i did almost no cardio :(
um i think i about covered it
Almost all of my food came from
Milk, CHicken breast, Eggs, LEAN beef mince,tuna ( yuk)
um i hope that answers sem questions, ill keep an eye on here, so please ask me more questions and ill answer, also CRITIQUE
:D