03 June 2009 - Progress Shot

Ludderz · 06-03-2009, 05:24 AM

Hey all

Just switched some training and diet stuff so got a quick snapshot of myself to log progress. I compared it against where i came from and it made me laugh a bit so thought id post it up for you all to have a look at.

Will have some proper shots next week of all angles so will post them up when i get a chance. Comments, criticism etc etc apreciated. Enjoy.

Ludz~

Kgb346 · 06-03-2009, 05:49 AM

awesome job bro

ruds55 · 06-03-2009, 05:58 AM

Great Job!!

ChickenTuna · 06-03-2009, 06:22 AM

WOW.... What a huge change.. keep up the amazing work!

Quote:

Originally Posted by Ludderz

Hey all

Just switched some training and diet stuff so got a quick snapshot of myself to log progress. I compared it against where i came from and it made me laugh a bit so thought id post it up for you all to have a look at.

Will have some proper shots next week of all angles so will post them up when i get a chance. Comments, criticism etc etc apreciated. Enjoy.

Ludz~

Ludderz · 06-03-2009, 06:36 AM

Cheers everyone!

TRC23 · 06-03-2009, 06:53 AM

Wow... diet and routine?

rcramer7 · 06-03-2009, 07:08 AM

nice work, you have to feel good!

Ludderz · 06-03-2009, 07:24 AM

Quote:

Originally Posted by TRC23

Wow... diet and routine?

Diet and routine have changed alot over time but i can give a brief outline of what i done.

Initial Cut: 1 hour of cardio per day, morning mid-day and evening 20 mins per session. This was HIIT based. 5 day splits of weights doing the generaly most popular exercises. Benching, preacher curls, shoulder press etc etc. My diet in this time was just very healthy eating and no supplements at that point. Lots of chicken, fish, vegetables, fruits, cottage cheese, salad, water and stricly no sauces etc etc. I would stick true to this all week and lax a little over the weekends.

First Bulk: After the cut i could see my general structure better and wanted to add some more mass so started eating alot more, i basicly ate the same as before just on a bigger scale. I changed my routine to just be a mid-day workout and done double workouts on each day. Mon: Chest / Arms, Tues: Shoulders / Back, Wed: Legs / Swim, Thurs and Fri were repeats of monday and tuesday. I also added protien / creatine to my diet in this period. I would also try and do some sort of cardio each day for about 15mins normaly.

Latest Cut: After putting on some mass i decided to cut back down and obviosuly didnt want to lose any mass i had gained so followed a keto diet from this website, Dave Palumbo's Diet (I would post link but dont have enough posts to allow it). I basicly followed this as closely as possible and adjusted values to suit my weight. My weight routine stayed similar to my bulk however i done 2 hours of LISS cardio each morning.

Thats pretty much it.

Quote:

Originally Posted by rcramer7

nice work, you have to feel good!

I feel great and im so glad i took the first pictures as now i will never be turning back. I would advise anyone looking to make improvements to get some comparison photos, no matter how bad the camera may be. Nothing like looking back and seeing the progress!

yooka · 06-03-2009, 09:33 AM

awesome job that you should be proud!!!!!

Ludderz · 06-03-2009, 10:16 AM

Quote:

Originally Posted by yooka

awesome job that you should be proud!!!!!

Definatly proud!

tileigh · 11-30-2009, 07:18 PM

wow! That's a great improvement. Keep it up & be sure to update us with even better before/after pics later

Memorial93 · 11-30-2009, 07:32 PM

Oh my god those are the improvements I strive to make! And whats crazier is the time you did it in.
Did you have any sort of cheats in your cutting phases and did you use fat burners?

Great job.

Kruon · 11-30-2009, 07:44 PM

Holy crap, that's a huge transformation. Great job!

WorkinProg6987 · 11-30-2009, 08:20 PM

Awesome! Great job.

ellingham_UK · 12-01-2009, 02:39 AM

I thought there was two different people in the room for one minute, i thought one guy was taking a picture of you and you can see his reflection in the mirror. Then i realized it was two pictures side by side, it shows how far you have come, amazing progress.

Manic81 · 12-01-2009, 03:50 AM

That's amazing mate!

FunAndSun · 12-01-2009, 04:36 AM

Amazing

drgius · 12-01-2009, 05:32 AM

awsome, nice work man

Aliman · 12-01-2009, 05:41 AM

Great job bro. Good motivation as i'm tryna shed bf.

escamar · 12-01-2009, 09:39 AM

Quote:

Originally Posted by Ludderz

Diet and routine have changed alot over time but i can give a brief outline of what i done.

Initial Cut: 1 hour of cardio per day, morning mid-day and evening 20 mins per session. This was HIIT based. 5 day splits of weights doing the generaly most popular exercises. Benching, preacher curls, shoulder press etc etc. My diet in this time was just very healthy eating and no supplements at that point. Lots of chicken, fish, vegetables, fruits, cottage cheese, salad, water and stricly no sauces etc etc. I would stick true to this all week and lax a little over the weekends.

First Bulk: After the cut i could see my general structure better and wanted to add some more mass so started eating alot more, i basicly ate the same as before just on a bigger scale. I changed my routine to just be a mid-day workout and done double workouts on each day. Mon: Chest / Arms, Tues: Shoulders / Back, Wed: Legs / Swim, Thurs and Fri were repeats of monday and tuesday. I also added protien / creatine to my diet in this period. I would also try and do some sort of cardio each day for about 15mins normaly.

Latest Cut: After putting on some mass i decided to cut back down and obviosuly didnt want to lose any mass i had gained so followed a keto diet from this website, Dave Palumbo's Diet (I would post link but dont have enough posts to allow it). I basicly followed this as closely as possible and adjusted values to suit my weight. My weight routine stayed similar to my bulk however i done 2 hours of LISS cardio each morning.

Awesome job!! How long did this take you? I'm trying to do the same but have started of lifting first and doing minimal cardio. I'm thinking about changing it up and doing strictly cardio for the next month or so.