Anything is possible if you put your mind to it. my transformation

[muxl]

inspirational, good stuff bro

[sloboda]

Originally Posted by muxl

inspirational, good stuff bro

thanks brah
bump on this since it was at the bottom of the last page and people probably wont see it

----------------

thanks everyone for the comments and inspiration adds I truly appreciate it
I turned 18 yesterday I feel old now

Originally Posted by NewRoutine

If you don't mind could you put together something close to what you used to do (if you can recall it) in a similar format to the one i posted above. (i'm looking to put it into a 3 or 4 day routine)




So twice a week I should up my carb intake and lower my protein intake? (and those should be on days I don't workout?)


Thanks again for everything bud

regarding the refeed question. twice a week should be fine if your body fat is low, yes up carbs and lower protein. I honestly could not workout on days I refeeded since the carbs made me extremely sluggish and sleepy. If you can go for it

heres what my routine was when I first started my fat loss phase.. I just discovered FST-7 and thought it would be a good way to keep lifting heavy while having volume so I put together this routine to attack my weaknesses. Once I started getting depleted fast I cut out doing chest/back twice a week quite a few times to give me more rest days. and you could easily put this into a 4 day by one of the back/bi and chest/tri days out. keep in mind these are the workouts I had set for the day.. I definitely squeezed out more reps if i could. I also dropset, superset. this was just my "outline" of things to do. I would sometimes change exercises on the spot and not do the FST-7 with the exercises I listed for my 7's

Back:
Neutral-grip chin-ups 3 x failure
Wide-grip pulldowns 3 x 8-12
Barbell row 3 x 8-12
Hammer Strength row 3 x 8-12
Standing rope pullovers 7 x 8-15

Biceps:
Barbell curls w/arm blaster 4 x 8-12
1-arm preacher Curls 3 x 8-12
Seated incline hammer curls 3 x 8-12
Cable preacher curl 7 x 8-12
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Tuesday - Chest (heavy)/Triceps

Chest:
Incline dumbbell press 4 x 8-12
Flat dumbbell press 3 x 8-12
Incline dumbbell flye 3 x 8-12
Pec deck or cable crossover 7 x 8-12

Triceps:
Close-grip bench press 4 x 8-12
Weighted or machine dip 3 x 8-12
Cable pressdown 3 x 8-12
Skullcrushers 7 x 8-12
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Wednesday - Off
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Thursday - Shoulders/Traps/Abs

Shoulders:
Dumbbell lateral raise 3 x 8-12
Seated dumbbell press 4 x 8-12
Dumbbell rear lateral raise 4 x 12-15
Dumbbell front raise 3 x 8-12
Lateral raise machine 7 x 8-12

Traps:
Dumbbell shrugs 3 x 8-12
Machine shrugs 7 x 8-12
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Friday - Back (thickness)/Biceps

Back:
Warm-up: Reverse-grip pulldowns 3 x 12-15
1-arm dumbbell row 3 x 8-12
T-bar row 3 x 8-12
Deadlift 4 x 8-12
Hammer Strength row 7 x 8-12

Alternate dumbbell curls 4 x 8-12
Cable preacher curl 3 x 8-12
Cable hammer curls 4 x 8-12
EZ-bar curl w/arm blaster 7 x 8-12
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Saturday - Chest(pump)/Triceps

Chest:
Incline Hammer Press 4 x 8-12
Decline Hammer Press 3 x 8-12
Incline dumbbell 3 x 8-12
Flat dumbbell flyes 7 x 8-12

Decline skullcrushers 4 x 8-12
Rope pulldowns 3 x 8-12
Cable underhand pres 3 x 8-12
1-Arm cable pulldowns 7 x 8-12
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Sunday - Legs

Quad:
Leg extensions 2 x 12-15
Squat 4 x 8-12
Leg press 3-12
Hack squat 3 x 8-12
Leg extensions 7 x 8-15

Hamstrings:
Lying leg curls 3 x 10-15
Single leg curl 3 x 10-15
Seated leg curls 7 x 10-15

Calves:
Standing calf raise 4 x 10-12
Seated calf raise 4 x 15-20
Leg press or calf sled raise 7 x 10-12

Originally Posted by hiace41

Man thats sweet as! What kind of routien were you doing/diet?? Thanks

routine posted above with some more info. I posted my diet for the final month in the thread earlier. but in general it was high protein, low carbs/fat

Originally Posted by roots26

Keep up the good work. Inspire others to the same. Use your body help others who do not have the confidence in themselves.

"With great power, comes great responsibility." Use your power wisely.

thanks man I'll do my best

Originally Posted by Aussie Flare

I'm tipping your older brother has become a bit more motivated?

haha not a bit my cousin did actually though.. I took him to the gym a few times since we got back from vacation

Originally Posted by Clown_Face

It looks lik you have very good genetics for this sport. You look bigger than you actually are which is good.

But if you actually want to be succesful in his sport you will need to say goodbye to the shape you are in. I'm not saying you will have to go back to how you were. But you may lose your abs for some years.

I cant give any of my results to genetics. I put in the work to get where I was. I wasn't one of those guys who looked good before they picked up a weight. I was the fat kid all throughout my life. but for muscle shape/vasuclarity I don't have a problem with those genetics :P

Originally Posted by Immolation

How much weight did you have to cut when going down to that?

And do you have any pictures taken just before you made that final cut, im guessing the first picture is just when you started training or?

: D

How are the legs looking btw?

I started a little above 175lbs. I lost over 35lbs

no before pictures my computer got a virus I lost everything I had =/ and the first picture is when I started training
I posted a picture earlier in the thread but heres another one. this was on may 3rd. the final pictures were taken on June 27th. I think my legs were pretty lean in tihs picture.. but honestly NOTHING compared to the final product. I had veins all over my quads and calves.

Originally Posted by MJND

You sir are a true inspiration to me!

I started lifting recently and I look very similar to your before pic except my stomach is a tad smaller.

I may have missed it, but what was you estimated BF% in the before pic?

I'm 5'10", 185 (Was 169 in May when I started lifting.) and I would guess my BF% to be only slightly lower than your before pic.

How long did your cut take you? I seriously can't get over the fact that your 142lbs!

My plan has been to bulk until I reach a 41" chest and 16" arms. (At 38 and 15 now.) I should be about 190lbs then, maybe a tad more. The amount of time it is taking can be a bit discouraging. (I don't think I will reach my goals until December.) but you sir have truly motivated me to stick with it because the hard work it going to pay off.

Congratulations on your transformation.

I'm gonna say 22%.. could be more. I started my diet 12 weeks from cancun. next time I plan on giving myself way more time so I don't have to drop the carbs so drastically and do hours and hours of cardio. I would recommend giving yourself more time then you'll think it will take. I'm starting my dieting for my next competition in february and the competition itself is in early june

Originally Posted by TitanFB11

that is amazing dude.....reps 4 sure.


but you started off with a bulk at first>>? howd u find the power to do that at what u looked like?

im 5'8 160 at 15% and im scard to start a bulk lol...did u look better after u bulked? cause u had to have put on som fat

throught those two progress pictures i had a few mini cuts here and there for wrestling season and summer of 08'.. I wasted a lot of time not knowing what I should of been doing. It wasn't until feb 09 that i actually had a legit bulk until april where I put on some good size. and yes i put on fat when I bulked. not everyone has the stay lean no matter what they eat

[greins]

thats like the exact body i want, even though is thread is dead. good job

[GetInRiPpEd89]

Damn... I just read through all 7 pages of this thread. Just to say you are pretty awesome not only in what you did but as a person... answering all those questions and the routine and diet and all that.

Awesome job, makes me debate on whether I want to continue bulking or cut.

[peeweeman]

Woahhh! Wow, thats amazing! You did a hell of a great job. Before I looked at your picture I thought it was just another cut thread.. but amazing job man. You look great. (no homo)

[marco31]

wow lol ...GREAt job man thats crazy, im sure you are proud of yourself =)

[Gold_Adapter]

Holy **** dude thats amazing....I look up to you bra.

[izzylicious]

i am very impressed, now i feel like going back to the gym again

[128]

This is one of the best fat 2 fit stories ive seen, you didnt just give up and say your fat and blame it on food or genes, you busted your ass and got shredded,

Howd life change for you after that?

[MustangNate007]

i was ****ing shocked seeing those progress pics

[Who?]

gjdm

[T-I-M-E]

God damnnnnn,that's amazing! Reps man !

[roms15]

hey man
first thing, ****ing amazing transformation!

and second, i apologize, but i know you answered these already
but still,
could your reiterate on two things for me please
refeeding?
could you just explain it a bit more
you were saying you had 700carbs? what does that mean?
could you maybe post a schedule of what that looks like.

and one more thing
cardio,
i want your advice, Should i Run for 30 min?
or should i walk after workout?
why did you choose low intensity over high?

[Aspir3d77]

best teen transformation ive seen (srs)

thats pretty much my goal except taller/bigger.

[128]

Op looks alot heavier then 140lbs, and u have legs 2, why do u weigh so little ?

[Quii]

Very nice buddy! Keep up the good work. Initiate and Motivate

[rav86]

wow your transformation is amazing!!!!

[sloboda]

Originally Posted by roms15

hey man
first thing, ****ing amazing transformation!

and second, i apologize, but i know you answered these already
but still,
could your reiterate on two things for me please
refeeding?
could you just explain it a bit more
you were saying you had 700carbs? what does that mean?
could you maybe post a schedule of what that looks like.

and one more thing
cardio,
i want your advice, Should i Run for 30 min?
or should i walk after workout?
why did you choose low intensity over high?

for my refeeds in the final few weeks of dieting i ate over 700 carbs once a week through out the day. I didn't have a schedule im guessing it was over 700 carbs i ate a lot of them
when you're living off of ~70 carbs a day you dont have the energy to walk up stairs. no chance in hell i would be able to do high intensity cardio

Originally Posted by 128

Op looks alot heavier then 140lbs, and u have legs 2, why do u weigh so little ?

yes I do i've posted a picture of them when i was 160lbs a few posts above yours. I weigh so little because I barely have any fat on my body lol.. when i started dieting i was 175lbs and i was far from being considered fat then too

[lift4gains]

great transformation, keep up the good work. your an inspiration.

[PNguyen0791]

Whoa Great Transformation. Just a Question , Do you have a lot of excess skin?

[N01SYtZ]

ayo sloboda what you look like now?

[Howey21]

Wow!!!
Thats nuts, great job mate!!
I wish I had the same mental strength and determination as you do.
Congrats again on the amazing transformation!!

[leahbeah]

my question is, I saw in your diet you eat 7 egg whites in a sitting, I've been doing the same thing but I don't use egg beater I use real eggs and it takes forever just to separate all of them. Did you use egg beaters or find a quicker way to separate them? Just wondering, I haven't seen a lot of people who eat that many egg whites at once.

[.Boss]

Originally Posted by leahbeah

my question is, I saw in your diet you eat 7 egg whites in a sitting, I've been doing the same thing but I don't use egg beater I use real eggs and it takes forever just to separate all of them. Did you use egg beaters or find a quicker way to separate them? Just wondering, I haven't seen a lot of people who eat that many egg whites at once.

in for this

[sloboda]

Originally Posted by lift4gains

great transformation, keep up the good work. your an inspiration.

Originally Posted by PNguyen0791

Whoa Great Transformation. Just a Question , Do you have a lot of excess skin?

thanks guys and nope. whats makes you think i have excess skin?

Originally Posted by N01SYtZ

ayo sloboda what you look like now?

pretty damn swole! im going to cancun in feb again round two baby!

Originally Posted by Howey21

Wow!!!
Thats nuts, great job mate!!
I wish I had the same mental strength and determination as you do.
Congrats again on the amazing transformation!!

i appreciate it

Originally Posted by leahbeah

my question is, I saw in your diet you eat 7 egg whites in a sitting, I've been doing the same thing but I don't use egg beater I use real eggs and it takes forever just to separate all of them. Did you use egg beaters or find a quicker way to separate them? Just wondering, I haven't seen a lot of people who eat that many egg whites at once.

Originally Posted by .Boss

in for this

I dont use egg beaters or hard boil them. all i do it crack it, leave the yolk in one side of the shell then pass the yolk between both halfs of the shell back and forth until all the whites are in the bowl without letting the yolk fall out. takes no longer than 2 minutes to do 7 for me and crack the egg on a flat surface

[rsc07c]

AWESOME man, great job. You deserve to be very proud of what you've done.

[MBO234]

Most impressive transformation I have seen on here, just unreal.

Did it ever affect any other areas of your life? Having such low energy, not having enough to get up stairs, etc. I think would wear on me and spill over in to other areas like school, relationships, peace of mind, and all that. Ever have any trouble with that?

[MoeSpanxx]

your left is bigger then ur rightt armm lol

[Sheehanigans]

idol.

[East_IKoP]

Inspirational to say the least. Ridiculous triceps man!