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Here's my 2+year transformation.
I set myself a goal to compete this year, stuck to it like a tick and did compete. Didn't stand a chance against guys who have been lifting for years and had their own trainers but I still didn't shame myself ;).
I learned SO MUCH in these two years about nutrition and training. If I had all this knowledge two years ago things would be different ;).
Without further ado, here's the before/after pic.
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Looking peeled in the after pic man, job well done :) Any plans on bulking in the future?
Good job da man.
What sort of workouts / diet did you follow?
that is ****ing fantastic brah, gj
****ing unreal. Mirin!
@Damini: thanks. No bulking per say in the future. I'll try to keep my BF% around 8% and do lean gains. I swear on quality over quantity ;).
@Thewix: thanks man. Workouts were a learning process. Did PHAT, then my own (go with the feeling) and last, three months before the comp., Push-pull-legs. 3 day on, 1 day off. Diet is IIFYM (if it fits your macors). Takes some time to count macros but the contest prep is SOOO much easiser.
I'm continuing with IIFYM atm and wills start Jim Wenlder's 5-3-1 routine. 2 cycles to gain some strenght and them push-pull-legs again for hypertrophy. Should give me results ;).
Amazing transformation mate, repped
Thanks guys.. I appreciate it!
nice legs...no homo. :)
great progress, keep it up!
phucking mirin aesthetics at age. def jelly.
if you could tell your old self one thing about nutrition what would it be (like whats the one thing that made the most difference)?
[QUOTE=ameribrah;976715303]phucking mirin aesthetics at age. def jelly.
if you could tell your old self one thing about nutrition what would it be (like whats the one thing that made the most difference)?[/QUOTE]
Thanks again guys ;). Your responses only fuel my ambitions more and motivate me to continue even stricter then before.
Ameribrah.. tnx.. Hmm.. my younger self you mean ;).
Eat your breakfast, drop the bottle after work (2-3 beers almost each day after work .. jeez) and eat more often but smaller portions.
I skipped breakfast, went to work, after that beer time and when I got home (usually late) i pigged out and went to bed.
I learned a lot from doing Kris Gethin's 12 week hardcore program. Basically made new habits that stuck on me. I prepare food/macros a day in advance and take my meals with me to work or wherever I go.
Later I learned that for me 4-5 meals per day are a good thing. Don't have to necessarily eat 6-8 as Kris says to make progress. But it took me some time to start listening to my body. I still don't understand everything (far from that) but with education from reading Lyle McDonalds, watching 3DMJ video posts (Q&A's, Alberto Nunez's tips on lean gains, diets,..) and getting LOADS of feedback from our local natural BB community, things are getting clearer...
My first advice to anyone who asks me how to do it is to start educating him/herself. Make a goal and bloody stick to it. It's a marathon not a sprint. Make small goals which you can follow through and that make you come closer to your long term goal. AND.. don't be afraid to ask questions.
looking amazing man !
Amazing transformation!
Thank you guys. Much appreciated!
gjdm looking thick solid tight
Wow shredded! I love the striations on the pecs. How can people achieve this in such a short time? I seriously must be doing something wrong. Thanks to you I am going to go over my workout log and pick it to bits :D thanks.
[QUOTE=DaHulk1;979246813]Wow shredded! I love the striations on the pecs. How can people achieve this in such a short time? I seriously must be doing something wrong. Thanks to you I am going to go over my workout log and pick it to bits :D thanks.[/QUOTE]
You recon 2 years a short time? Well bare in mind this after pic was taken the night prior to contest so my BF% and water levels were quite low. Add some contest color to that and the lights. My pecs and legs were always my easier parts to increase size. I kill myself with back thickness and width. Just won't grow the way I'd like so I started Jim Wendler's 5-3-1 in hope that change will help me achieve my back goals.
Respect. I'm 31, and look similar to you when you started. You gave me motivation to do something with my body. What supplements have you used?
Thanks massakra
My first transformation article is available here. You an find my diet, training and supps used for my "first overhauling". [url]http://www.bodybuilding.com/fun/alex-swapped-his-fat-for-muscle.html[/url]
Slow and steady progress is what I'm aiming for.
Very impressive transformation! Great work. Jelly of the wheels! :)
Well done!
repped.
Awesome keep up the good work.
Thanks guys!