Before - After

[JuStD0It]

Please give me a feedback.
Before 19% Fat
After ca. 11% Fat

[sgt.flex]

good transformation, what was your cardio like, btw, you dont look 19% to me in your before pics.

[\/ega]

Very noticeable chest gains! Well done. Keep at it!

[Abyss]

Great job, I agree with the other poster you don't look at 19% BF in before pics, anyway good job, chest is look fab!

[Trini_Boi]

Great chest development and definition increase. it's a definite change.

[combs08]

There's no way in hell your 19%. You have to get at around 10% or lower to even see your abs.

-Combs-

[JuStD0It]

Originally Posted by Abyss

Great job, I agree with the other poster you don't look at 19% BF in before pics, anyway good job, chest is look fab!

Thanks!

Sorry meant to Write around 15-16%
I was 19% when i first started to workout after 5 years of laying on my 4$$.

What are my chances of getting a 8 pack.
I believe to remember back in the days of having a 8 pack.

[TheIntense1]

Man you should be proud of yourself, you have made a tremendous chande to your physique, should be motivation to keep goin.

[Abyss]

Originally Posted by JuStD0It

Thanks!

Sorry meant to Write around 15-16%
I was 19% when i first started to workout after 5 years of laying on my 4$$.

What are my chances of getting a 8 pack.
I believe to remember back in the days of having a 8 pack.

Don't worry kid, you seem like you have alot of potential. I say keep cutting if thats what u want bro. Your chances are preety good, if u can keep it up go for it. I would suggest a clean bulk right now, but its up to you, whatever makes u feel better, good luck!

[-lysergic-]

Originally Posted by JuStD0It

Please give me a feedback.
Before 19% Fat
After ca. 11% Fat

nice work man
may i ask how long it took you
plus your diet and cardio in brief
thanks

[Ironshiek]

Great job...also, how old you are and size (height weight) thanks

[JuStD0It]

Originally Posted by -lysergic-

nice work man
may i ask how long it took you
plus your diet and cardio in brief
thanks

From 19% to 16% took around 2 months.

Workout was a 3 day split + 1 day cadio:
Day 1: Chest + Abs
Day 2: Back
Day 3: Shoulders + Biceps + Triceps
Cardio Day: 30 min Tread. or 15 min Stair. (H.I.)

You might ask, "What about legs?" : I Hate Legs (Had maybe 3 Leg days in those 2 months)

Diet: What ever taste Good, I ate it :-P


16% to 11% ca. 4 months

a) Workout: 3 Day split
Day 1: Chest + Biceps + Abs
Cardio Day: 30-45 min
Day 2: Back + Triceps
Day 3: Shoulder + Abs +15 min Cardio

b) Workout : 4 Day split

Day 1: Legs
Day 2: Chest + Triceps Abs
Cardio Day: 30-45 min
Day 3: Back + Biceps
Day 4: Shoulder + Abs

Diet: at least 5 days Clean


Now - Future (7-8% BF) Plan 2 months max.

Workout 4 or 5 day split:
Day 1: Legs + Glutes + 15min StairMaster
Day 2: Back + 20min Treadmill
OFF
Day 3: Chest + Abs
Cardio Day: 1.5 hours Jogging
Day 4: Shoulder
Day 5: Bicep + Tricep + 15-20 min StairMaster
-or-
Day 4 : Shoulder + Biceps + Triceps

Diet: 6 days Clean 1 cheat day (Carbs High in the morning, Low in the Evening. lying off those bad Fats but not forgetting the good ones)


This Works for me but thank God for my Genetics

[steveo5801]

Great transformation, bro! Chest development is awesome!

I disagree with you concerning your legs. You might hate them, but if you continue to develop your upper body, it will begin to look a bit ridiculous carrying a big upper body on tiny legs.

Great work thus far, but work them wheels!

[JuStD0It]

Originally Posted by steveo5801

Great transformation, bro! Chest development is awesome!

I disagree with you concerning your legs. You might hate them, but if you continue to develop your upper body, it will begin to look a bit ridiculous carrying a big upper body on tiny legs.

Great work thus far, but work them wheels!

I know! Thats why i put them in my routine.