Phase 1 Finished- Phase 2 -Gino Reaching Single Digit BF%

[gnowine]

Introduction :

For the people who don't know me, I used to be fat. I started working out for the first time in my life at june 2012. I was over 90kg, fat as hell.



This is a short recap of my weight lost journey :



December



This is how I current look like. Flexed.



It took everything I got. Dedication, Passion and Motivation. Working out as hard as I can, everytime I go to the gym. After 9 to 13hours of work, before work. There was no excuse that I was fat. It was my own fault and I was so determined for the first time in my life to change something. I was disgusted and I just felt ugly. I want to change my appearance.

Above was my 7 months transformation.

My new goal : Reaching single digit bf% without losing muscle mass. I even want to increase it. I want to see my abs clearly.

I am not that kind of person who will List all their workout Routines and nutrition. I find it boring and most people don't read them. I rather write motivating stuffs and all in all small talk topics on this thread.

Everything is possible. Baby Steps. I want this so bad, I hope you will be entertained and motivated. I really appriciate comments, thoughts, or even just a hi.
Don't be shy. I don't bite.

My Old Transformation Topic : http://forum.bodybuilding.com/showth...hp?t=147011633
My Youtube Channel (Vlogs,workingout Videos and Gaming Videos) : www.youtube.com/gn0

[gnowine]

So this is my Starting Weight

From june 2012 till now down to about 20kg



Lets see If I can stay around 69-70kg-ish while reducing my bodyfat% to a single digit ( ergo - losing bodyfat, while maintaining my muscle mass)

[Freshdou]

Subbed, good luck.

What diet are you on now? Do you have any advice on filling foods to help with hunger/satiety?

[gnowine]

Subbed, good luck.

What diet are you on now? Do you have any advice on filling foods to help with hunger/satiety?

thanks for the sub.

My suggestion would be : Slow digesting carbs like : Oats and Sweet Potatoes.
The thing is you need to have right portion per meal, so that you wont get fat. (as in 1 bowl of 100-200g of oats is fine, but eating over that aint that ideal)

For me : oats mixed with whey protein and milk and some almonds is one of my main dish. I usually eat it in the morning so that I got a lot of energy throughout the rest of the day .
I have also a very active job, I work behind the bar , so I dont really sit for the next 9h-13h.

My diet consist atm of high protein, moderate carbs and low fat. I am just on cutting mode, eating 200-300 cals lower than my maintainance. (I eat about 1.9-2.1k cals)

[Grendizer]

thanks for the sub.

My suggestion would be : Slow digesting carbs like : Oats and Sweet Potatoes.
The thing is you need to have right portion per meal, so that you wont get fat. (as in 1 bowl of 100-200g of oats is fine, but eating over that aint that ideal)

For me : oats mixed with whey protein and milk and some almonds is one of my main dish. I usually eat it in the morning so that I got a lot of energy throughout the rest of the day .
I have also a very active job, I work behind the bar , so I dont really sit for the next 9h-13h.

My diet consist atm of high protein, moderate carbs and low fat. I am just on cutting mode, eating 200-300 cals lower than my maintainance. (I eat about 1.9-2.1k cals)

You do cardio? if yes, for how long? did you lose all that weight just lifting and eating those calories? or did you do cardio to be allowed to eat more?

[gnowine]

You do cardio? if yes, for how long? did you lose all that weight just lifting and eating those calories? or did you do cardio to be allowed to eat more?

I only did cardio the first 2 months, after that no single cardio.
From this 7 months I also had times where the only food source I ate consist of cookies,chips and chocolate ( november for example i only ate that for 2 whole days, with lots of alcohol)
But still , with consistant heavy lifting, dedication I still lost weight.
I didnt do cardio.

My job is active enough that it allow me not to do cardio and still lost weight while my diet consist of high to moderate carbs.

[gnowine]

After working 13h. Went to the gym, chest triceps and abs day/night.



Also My PostWorkOut MEAL



Have fun and enjoy!

[gnowine]

Elo, been busy working working and working, quitted my current job, last day is at the 21st of january, new job begins at 1st of february.

God im addicted to whey and oats. like dayuum. ****s g00000d.

Current Upper and lower body pics :

Lighting is wiered at my moms place, no photoshop , no edit. (first pic)
Second pic legs (zoomed in with webcam , no photoshop, no edit, pixilated)

[Freshdou]

Elo, been busy working working and working, quitted my current job, last day is at the 21st of january, new job begins at 1st of february.

God im addicted to whey and oats. like dayuum. ****s g00000d.

Current Upper and lower body pics :

Lighting is wiered at my moms place, no photoshop , no edit. (first pic)
Second pic legs (zoomed in with webcam , no photoshop, no edit, pixilated)

What's your workout routine been like the past few weeks?

Nice job! Keep it up

[gnowine]

What's your workout routine been like the past few weeks?

Nice job! Keep it up

yo meng, im doing german body comp full body workout 4 times a week since end of december.

[Freshdou]

yo meng, im doing german body comp full body workout 4 times a week since end of december.

Can you link me to a decent one or give an example of yours?

Sorry haha, thanks

[gnowine]

Can you link me to a decent one or give an example of yours?

Sorry haha, thanks

i like doing this for example :



edit: by the way, i just want to thank all the people who rep me. thanks for taking the time and clicking this topic.

[gnowine]

[gnowine]

Current Gains

[gnowine]

Motivational Pic.

[gnowine]

Its been a while. still going hard though!