How i transformed myself in 16 weeks

[prag_1989]

Hello everybody.
I've been on the forums for quite some time now, and i've decided to show my progress to anybody.

I'm pretty pleased with how everything went Se for yourself in my bodyblog, if you're interested...

I've lost around 35 pounds along the way

http://bodyspace.bodybuilding.com/prag_1989/

Here are some before/after pictures of mine. If you'all are interested i could elaborate on my diet & training, and of course, supplements(it's a quite an extensive list).
Here's two before pics:

[prag_1989]

12 weeks difference here: (i didn't take whole body picture at the start)



12 weeks difference here also: (i didn't take a back picture at start)

[prag_1989]

There are a few other pictures there at my bodyspace

Also, if you're interested about the supplements i was using, you could write me a PM or even better an E-mail( cik_posalji_mail@hotmail.com ), because i don't wish to brake any rules regarding advertising that bb.com has. (the thing is that none of the supplements i used and i'm using is sold on BB.com)

[xtrmforce]

nice work man, looking lean and very defined

[ScottishMark]

Awesome, reps for diet and cutting tips.

[Frankdaddy]

Great job man..you dieted down very good..props

[Looch]

This is incredible. You've made one of the most remarkable transformation I've seen on this site considering the short amount of time it took you. Keep on pumping- it looks like you've got the determination and genetics to mold your body into anything you want.

[daveske]

Wow! Amazing transformation.

Im going to show this to my friends to show them what can be done in 16 weeks. They all lack any form of dedication but this is just amazing.

Please do elaborate on those things mentioned in the first post (diet/training, etc and how it changed as the weeks progressed)

[BayAreaBB]

in for tips

[Lifthard3]

Congrats!!! That is something to be proud of. What are your goals at the moment. I'm sure everyone would be interested in you posting your workout/nutrional plan.

Reps dude!

[NickyZ46]

great job man!!!! just wondering whats ur height/weight

[Ric_Daddy]

very good work mate. You got ripped up and you look great now. What about posting your before and after measurements?

[gixxer0.6g]

Wow, 16 weeks. That's amazing.

[Machelli]

very interested in any workout methods/diet info you could provide. I'm beginning week 7 of a cut and I'd love to look like that in 9 weeks.

[prag_1989]

Hey, i was going to make a reply to all of you, but i f***ed something up, so everything went to hell.

I see most of you have the diet/training question...

So my diet was not a specific diet, like "zone diet" or "keto diet" or an "anabolic diet". I think that all those "diet" dogmas, aren't worth it. I'm a huge believer in timed carbs approach. For those of you that are more interested, go read John Berardi's work.

It's a concept where you consume carbs after you've earned them(that is after you had an activity). So i'm not reinventing the wheel here, obviously .
I was measuring my self every two weeks, so i knew exactly how everything went.
I don't know if everybody is interessted in specific meal plans or smth, but it's not something to write home about, nothing special really. Foods i ate are exactly the same you all eat every day. Chicken, tuna, cheese, whey, oats, pasta etc..
The only real difference is that i never had a complete low carb plan(last month there were several low carb days, but not more than 7-8 days)


As for the training, my training consisted of 3 to 4 weight training sessions per week in the gym, and cardio in a fasted state every morning(low intensity cardio. Walking or cycling, depending on the weather).
I was following full body routines, originally adapted from Chad Waterbury of t-nation, but i adjusted them to my needs, and taylored them as i progressed.

I cut calories every two weeks, usually by 150 to 200 kcal/day.

That's about it. I don't know what else to write about.

I've been bulking ever since, and am progressing really good.

[rsftl]

thats crazy...all in 4 months...what was your weight before and what is it now?

[Samantha905]

looking really great, amazing change

[Ninjazn]

Amazing work, I want to start my cut in May, and looking like that after 16 weeks would be amazing.

[RM36]

Amazing. What was your before and after weight?

[OzzyUK]

well done exellent transformation

[methodical]

Awesome progress!

[giggs88]

great transformation, and it looks like you already had the "clay" to begin to mould with. what do you think results would look like for someone whos never lifted or doesnt have the genetics?

[prag_1989]

Originally Posted by giggs88

great transformation, and it looks like you already had the "clay" to begin to mould with. what do you think results would look like for someone whos never lifted or doesnt have the genetics?

Naaah...i hate when people talk like this...

I'll quote one of my favourite coaches "the harder i train and the stricter my diet is, the better my genetic gets"...get it!?

It's really not about genetics. It's about 16 weeks of eating CLEAN. It's about not having a single junk meal, even for my birthday... It's about 16 weeks of hard training. 16 weeks of walking each dawn...So don't tell me about genetics


Before my transformation, i used to train HIT(that is high intensity...low volume, forced reps, advanced techniques). I never seemed to gain any muscle or strength. I got 30lbs of FAT during that year(that's when i started my transformation).

I then got in touch with this personal trainer, who really helped me a lot. He told me where to look at, helped me at first, and then i continued on my own. I studied the hell out of everything i could find. I read so many books and publications that i can;t even remember...

so yeah...it's hard work, and it's learning something new each day!

[Greater Deity]

Originally Posted by prag_1989

Naaah...i hate when people talk like this...

I'll quote one of my favourite coaches "the harder i train and the stricter my diet is, the better my genetic gets"...get it!?

It's really not about genetics. It's about 16 weeks of eating CLEAN. It's about not having a single junk meal, even for my birthday... It's about 16 weeks of hard training. 16 weeks of walking each dawn...So don't tell me about genetics


Before my transformation, i used to train HIT(that is high intensity...low volume, forced reps, advanced techniques). I never seemed to gain any muscle or strength. I got 30lbs of FAT during that year(that's when i started my transformation).

I then got in touch with this personal trainer, who really helped me a lot. He told me where to look at, helped me at first, and then i continued on my own. I studied the hell out of everything i could find. I read so many books and publications that i can;t even remember...

so yeah...it's hard work, and it's learning something new each day!

I'm proud of you man; you have done a great job. Keep learning, and keep up the good work -- through changing your body and health, you have positively changed your life, and I hope you keep this lifestyle of health and fitness for the rest of your life. The rewards are endless!

Repped. Good luck with goals and have fun BBing!
- Deity

[dum_bell]

amazing job man!, during your cut did you use a high rep range or a low rep range?

[prag_1989]

Originally Posted by Lifthard3

Congrats!!! That is something to be proud of. What are your goals at the moment. I'm sure everyone would be interested in you posting your workout/nutrional plan.

Reps dude!

My goals are now to gain as much muscle as i can while maintaining low precentage of body fat. Now i'm not dreaming about leaning out even further and gaining muscle at the same time, but i'm trying not to get much fat and gain muscle.

My goal is to have this classic bb/body fitness category proportion. (that is my height (in cm) - 100 + 3-5kg) with contest bodyfat. On the pictures, i'm on height-100-10kg.(but dehydrated) Currently, i'm on (height - 100 + 2kg), but not defined as on the pictures.

I'm going to be on mass gaining phase for another 6-8 months and then i plan to cut to contest shape(even further than on pictures)...

[JabCross]

what are your height/ weight in the after pictures?

[prag_1989]

Originally Posted by JabCross

what are your height/ weight in the after pictures?

my height is 186cm(6 feet 1 inches) and my weight was 75-76kg on the day that i took photos, but around 78-79 the day before and the day after(dehidration).

Right now, i have close to 90kg, and i'm going to bulk till october, than have a 4-6weeks cut(just to reset my metabolisam, loose some fat i gained, and "prime" my body for aditional muscle gain).

[davideric05]

Hey man thats such an inspiration, you have done a great job, i kinda train the same way you did, not really a fixed diet but i do my best to eat right, congrats! i bet it feels like your on top of the world right now

[DaveGee]

Hey Prag! Awesome work man, I sent you an email with some questions.