I joined up to the gym in Feburary 2008, started actually training properly about 5-6 months later though when i set a proper routine and started eating properally. I was 61kgs (134lbs) with an estimated 11-12% bodyfat when joined up to the gym, i was basically just skin and bones i diddnt even have abs. I am now sitting at 75kgs (165lbs) with an estimated 6-8% bodyfat. Here is some before/after pics and also a vid.
Before:
After:
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Results 1 to 30 of 595
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06-25-2010, 03:03 AM #1JosefRakichFitness.com
- Join Date: Apr 2009
- Location: Auckland, New Zealand
- Posts: 11,254
- Rep Power: 61044
My 2.5 year transformation (pics/vids)
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06-25-2010, 03:12 AM #2Registered User
- Join Date: Nov 2009
- Location: Brisbane, Queensland, Australia
- Age: 29
- Posts: 153
- Rep Power: 193
**** man what do you do for your obliques?
aesthetically pleasing, good work bro!
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06-25-2010, 03:17 AM #3Registered User
- Join Date: Aug 2009
- Location: Brisbane, QLD, Australia
- Age: 37
- Posts: 755
- Rep Power: 540
wholy sht, you went from a boy to a man... congrats bro.
you natty?
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06-25-2010, 03:19 AM #4Registered User
- Join Date: Apr 2009
- Age: 32
- Posts: 214
- Rep Power: 195
dude..holy ****..
what is your routine.. wow.
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06-25-2010, 03:21 AM #5
I believe thats natty
You look great, very inspiring
What HS track is that?
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06-25-2010, 03:23 AM #6Registered User
- Join Date: Oct 2009
- Location: Canada
- Age: 37
- Posts: 662
- Rep Power: 1405
I second the Obliques question. Symmetry looks clean, nice perportions. Props overall.
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06-25-2010, 03:38 AM #7
Oh yeah i forgot,..... LEGS MATE WHERES TEH LEGZ PIC!!!
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06-25-2010, 03:43 AM #8Chew Crew
- Join Date: Sep 2009
- Age: 32
- Posts: 1,479
- Rep Power: 505
Do you have a really strict diet or are you one of those ectos that put on muscle while having no fat on them at all even while bulking?
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06-25-2010, 05:14 AM #9Registered User
- Join Date: Jan 2010
- Location: Netherlands
- Age: 36
- Posts: 2
- Rep Power: 0
How did you start out to gain such a physique? with what routine?
What are you routines?Where the mind goes, the body follows!
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06-25-2010, 05:29 AM #10Starting Weight: 136 lbs
- Join Date: Sep 2009
- Location: Sydney, New South Wales, Australia
- Age: 30
- Posts: 3,239
- Rep Power: 2745
Obliques/intercostals exercises please!
woodchoppers/side bends or something else?Rep Back 2k+ only
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06-25-2010, 05:37 AM #11Registered User
- Join Date: Jul 2009
- Age: 36
- Posts: 923
- Rep Power: 0
you should post measurements OP
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06-25-2010, 06:25 AM #12Registered User
- Join Date: May 2010
- Age: 38
- Posts: 130
- Rep Power: 193
Huge transformation... well done on all the hard work!!!
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06-25-2010, 06:46 AM #13The Cake Is A Lie!
- Join Date: Sep 2007
- Age: 52
- Posts: 12,523
- Rep Power: 45575
Good job. That's the way to do it.
There will come a day when I tire of listening to 80's music. That day is not today.
I Really Miss The Old BodySpace
-O35 5'8" Crew- -Karl_Hungus Crew-
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06-25-2010, 06:54 AM #14Registered User
- Join Date: Feb 2009
- Age: 35
- Posts: 27
- Rep Power: 0
Holy ****! Good job!
Mirrors don't show progress, they just show how much work is left to do.
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06-25-2010, 07:16 AM #15noaviphag... for now
- Join Date: Mar 2009
- Posts: 1,738
- Rep Power: 527
holy balls.
i was expecting to see a half-arsed effort like a lot of threads but this delivered.
gjdm.
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06-25-2010, 07:32 AM #16Aesthetics in progress
- Join Date: Feb 2007
- Location: Orlando, Florida, United States
- Age: 34
- Posts: 8,082
- Rep Power: 1974
Sick transformation bro. We got similar body types, if you dont mind me asking what was your diet like?
One life
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06-25-2010, 07:47 AM #17dude
- Join Date: Apr 2010
- Age: 32
- Posts: 1,043
- Rep Power: 626
look great obviously, sucks though that you cant get a 8 pack for a fuller look.
**** genetics.foreveraloner itt
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06-25-2010, 07:52 AM #18Registered User
- Join Date: Jun 2009
- Age: 34
- Posts: 2,473
- Rep Power: 929
amazing man.
solid chest and abs... keep up the good work repped.
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06-25-2010, 07:57 AM #19
awesome bro. id kill to look like that.
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06-25-2010, 08:48 AM #20Registered User
- Join Date: Jun 2010
- Age: 35
- Posts: 9
- Rep Power: 0
any information you can give like meal plans? routine? cardio?
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06-25-2010, 09:47 AM #21Registered User
- Join Date: Mar 2010
- Location: Georgia, United States
- Age: 37
- Posts: 1,516
- Rep Power: 1083
I'm surprised he didn't include this but this is a link to an interview with OP:
http://www.simplyshredded.com/josef-...interview.html
Also: sick transformation man! Very inspiring!
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06-25-2010, 10:10 AM #22Registered User
- Join Date: May 2009
- Posts: 432
- Rep Power: 229
Amazing work man. What does your split/routine look like?
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06-25-2010, 10:15 AM #23Registered User
- Join Date: Feb 2009
- Location: San Jose, California, United States
- Age: 42
- Posts: 57
- Rep Power: 186
OH MY GOD!!...I would do anything to get my abs like that!!!!!!!
On a 3 year CUT!!!!!
BSpencer You are my Hero!!!!!!!!!!!!
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06-25-2010, 11:08 AM #24Registered User
- Join Date: Aug 2008
- Location: Concord, New Hampshire, United States
- Age: 53
- Posts: 229
- Rep Power: 201
Nice work....
I wouldn't own a single shirt if I had abs like that..
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06-25-2010, 11:12 AM #25Registered User
- Join Date: Oct 2008
- Age: 37
- Posts: 13
- Rep Power: 0
awesome transformation...how do you only weigh 165??
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06-25-2010, 11:21 AM #26Recomp & Motivated Arr =)
- Join Date: Feb 2006
- Location: United States
- Age: 43
- Posts: 967
- Rep Power: 241
Unreal dude!!
Must be something they put in those New Zealand lambsDown 15% BF Up 6 % Muscle in 7 months (March, April, May, June, July, Aug, Sept 2010)
Maint / Recomp (oct 2010 - July 2011)
Aug/Sep/Oct '11 - fat loss / cut Goal: 1 lb every 5 days / (3500 cals burnt every 5 days - 400 cal deficit food | 300 cal deficit gym daily)
My Fat Stack: Fish Oil, Olive Oil, Flax, PB, Eggs, Almonds, Almond Butter, CLA
My Protein Stack: Chicken, Lean Steak, Deli Turkey, Fish, Egg Whites, Greek Yogurt, Cottage Cheese, ON Whey
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06-25-2010, 11:45 AM #27Registered User
- Join Date: Sep 2009
- Location: Ontario, Canada
- Age: 32
- Posts: 1,661
- Rep Power: 1152
very aesthetic, that's my goal in a 1-1.5years
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06-25-2010, 01:00 PM #28Registered User
- Join Date: May 2010
- Location: Garden Grove, California, United States
- Posts: 1,907
- Rep Power: 1003
Wow. Very impressive.
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06-25-2010, 01:10 PM #29Contest Prep Nom Nom
- Join Date: Oct 2009
- Location: Midland, Texas, United States
- Posts: 5,480
- Rep Power: 10487
Dang bro u were tiny. Good**** man
Follow on instagram for updates and what not. Let me know and greens will be passed your
Way.
Instagram.com/bestbuiltphysiques
#BBP
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06-25-2010, 01:19 PM #30Registered User
- Join Date: May 2009
- Posts: 5,200
- Rep Power: 12259
Awesome!
Squat / Bench / Deadlift?
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