My 5 Month Transformation...I am proud of me!!!

[cavermeulen]

I wanted to post an update of my transformation. I started December 28th 2010 and it will be 5 month the 28th of this month. I hope it inspires someone, because I am so very proud of what I have done!


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Can I get an estimated BF% too if you guys don't mind.

Thanks for taking a look!

WARRIOR DIET FTW!!!!!!!!!!!!

Chuck

[Traiiner]

holy **** ! 8% maybe ?

what diet/routine did you follow ?

[ChrisMTL]

Good for you man - Fantastic!

[fittofattofit]

Lots to be proud of!!!
What was the change in weight, measurements and lifts over the 6 months?
What was your diet and training regime?
Impressed!!

[Robm612]

What the ****?

how in the hell you look incredible...inspiring

Did you use a particular diet and or cardio if so what kind of cardio (HIIT tabata etc) and how often. Im looking to cut soon but not sure how to go about it and these are some of the best results ive ever seen

[xhaihappen]

omfg, one of the most insane transformations here ;X such a short timespan, WOW!

[Flex500]

unreal man that is just awesome!

[xhaihappen]

hah, I think I'll give WD a try since IF has me counting too much
How does your feeding windows look like?
did you do cardio or just lift?

[schnitzer31]

OMFG!!unreal!

[dkarnes]

I wanted to post an update of my transformation. I started December 28th 2010 and it will be 5 month the 28th of this month. I hope it inspires someone, because I am so very proud of what I have done!


Front




Side




Back




Can I get an estimated BF% too if you guys don't mind.

Thanks for taking a look!

WARRIOR DIET FTW!!!!!!!!!!!!

Chuck

wow great job. can you tell me how you do that????

[deltpecx]

WOW! Great transformation!

You should be proud!

[ILLGRIMES]

Definitely inspired! I hope I can get down my bf% in 5 months like that!

[ClaudiuMark]

do u use any performance enhancer?

There's no way he did this without either being in shape before getting fat (Muscle memory) or some type of help..

5 months is such a short time to pull that off, not even the biggest loser people look like that after 5 months!!

[cavermeulen]

do u use any performance enhancer?

Starting Stats

241 LBS
27% BF


Current

199LBS
10-11%?

Figured this was coming But to answer your question my supplementation was as follow:

Syntha-6
CLA
Kre-(something) Purple pill Creatine
Jacked 3d
Amino Acids
Xtends
OxyPro

I think that is it...


As far as my diet goes. Let me start by saying I have not had a cheat day since I started in Decemeber. Not even once.

I ate every 3 hours like clock work for 15 weeks. Never missed a meal. I prepared my food for the week every Sunday.

I have been doing the Warriors Diet for the past 4 weeks. Eating every evening. Usually twice in my 4 hour window.


Foods Eaten (Short list, I eat the same crap over and over)

Apples
Bananas
Egg Whites
Chicken Breast
Ground Chicken
Ground Turkey
Broc
Oatmeat(only during first 15 weeks)
Almonds
Walnuts
Sweet Potatos
Spinich
Peanut Butter
Syntha-6

Those are my staples, some other very minor items, but that is the jest.

I was eating 1800-2000 Calories for the first 15 Weeks. Did not really track macros so much. Just made sure I got my protien requirments.

I am currently eating 1900-2100 and either 40/40/20 or 50/30/20 depends on day. All calories consumed after 6 and before 10 PM. I go to bed at 11ish.

I sleep 7-8 hours a night.



Training:

Absolutly ZERO HIIT training...I have a fear of depleting muscle mass.
Cardio 6 days a week non lift days 90 Min, Lift days 45 min after lifting.
Lift like a truck 3-4 days a week. Generally Back,Shoulder,Chest and Legs get own days. Mix arms in when I feel like it.

LIFT HEAVY!!!! I think it is how I managed to keep my LBM.



I think I answered all the questions if not just ask?


Thanks so much guys for taking the time to comment. I am figuring my BF around 10%. Any other estimates would be awesome.

[cavermeulen]

There's no way he did this without either being in shape before getting fat (Muscle memory) or some type of help..

5 months is such a short time to pull that off, not even the biggest loser people look like that after 5 months!!

Why so negative?

Also yes I did compete when I was 25-26. However it should not deminish what I have done.

YOu have not walked in my shows, followed my road and there for have NO right to say "There's is no way".

I assure you if you read my above post and pay attention to the "ZERO" cheats you will have a better understand.

[Animall]

Amazing!!!

Looks like a very low carb diet, isn't? You didn't took oatmeal (or starchy carbs) after the first 15 weeks?

[ClaudiuMark]

Why so negative?

Also yes I did compete when I was 25-26. However it should not deminish what I have done.

YOu have not walked in my shows, followed my road and there for have NO right to say "There's is no way".

I assure you if you read my above post and pay attention to the "ZERO" cheats you will have a better understand.

I'm sorry, I didn't mean to come off negative.. I'm just saying without the previous muscle memory you couldn't have accomplished this goal even without cheats.

Kudo's to you for your accomplishment, it's a great one and you look great.. I'm just saying that you had to have been in great shape before for the other overweight men looking for inspiration.. they won't get that kind of results starting from point 0.

[cavermeulen]

Amazing!!!

Looks like a very low carb diet, isn't? You didn't took oatmeal (or starchy carbs) after the first 15 weeks?

I have not had oatmeal in last 4 weeks, but I do not eat breakfast these days. All my calories are consumed at night. I love oatmeal too...maybe make some for dinner with Protein mixed in lol.

Lower carbs for first 15 weeks, that is prob a fair statment.

Last 4 weeks on WD...I eat ratios listed above. Usually like 150 carbs a day.

[cavermeulen]

I'm sorry, I didn't mean to come off negative.. I'm just saying without the previous muscle memory you couldn't have accomplished this goal even without cheats.

Kudo's to you for your accomplishment, it's a great one and you look great.. I'm just saying that you had to have been in great shape before for the other overweight men looking for inspiration.. they won't get that kind of results starting from point 0.

No worries man, all truth me told, if I was looking at this from the outside, I would have some questions too =)

[xhaihappen]

thanks for the whole input, dude! Just downloaded the warrior diet pdf, will have a good look at it. I thought it was about 1 large meal a day, and you can snack "everything" as long as you stay under 500cal up the meal, correct?

Will continue with IF til my supps arrive and will then switch to WD.
would it be ok if I started the day with 1scoop of whey and some coffee, have a piece of fruit when hungry until workout, let's say 6-7pm?

What do I do if I must work out earlier than planned? Could supplement with BCAA, but it's expensive here, hmm.. you said you do cardio 6times/week and no hiit, but only 45min pwo... I suppose you're not sitting around in the gym til 45mins are up, so would 15-20min of cardio do? (will adjust intensity depending on feeling) - very paranoid of burning muscle as I don't have much

I'm currently approx. 13%bf, estimates on how long to get sub 10 judging by the plan?

[YUTRYN]

This is insane brah. Very good job aye

[cavermeulen]

thanks for the whole input, dude! Just downloaded the warrior diet pdf, will have a good look at it. I thought it was about 1 large meal a day, and you can snack "everything" as long as you stay under 500cal up the meal, correct?

Will continue with IF til my supps arrive and will then switch to WD.
would it be ok if I started the day with 1scoop of whey and some coffee, have a piece of fruit when hungry until workout, let's say 6-7pm?

What do I do if I must work out earlier than planned? Could supplement with BCAA, but it's expensive here, hmm.. you said you do cardio 6times/week and no hiit, but only 45min pwo... I suppose you're not sitting around in the gym til 45mins are up, so would 15-20min of cardio do? (will adjust intensity depending on feeling) - very paranoid of burning muscle as I don't have much

I'm currently approx. 13%bf, estimates on how long to get sub 10 judging by the plan?

WD is either a "Controlled Fast" meaning you can eat nuts, fruits, light protein like whey. If you are really hard core ya can fast all day long.

I do both...when I have to work out in the AM, I have some whey protein in water. If I am really really desperate pre evening WO I will eat one oz of almonds.

You still have options.

BTW, the book is a good read too, author did great job writing it =)

[mike929]

outstanding transformation and level of dedication

[PaLftr]

great cut bro!

you've got abs on top of abs

[Narke]

inspiring transformation gjdm

[wolf015]

Congratulations and respect to what you´ve accomplished. This is one of the best transformations I´ve ever seen, you can be really proud of yourself.

I have a question to you. What other people say to your transformation? Like friends, family etc. Just for curiosity

[tomasbird]

Nice one! I believe this was most likely a cut and you lifted before? GJDM!!

[cavermeulen]

Congratulations and respect to what you´ve accomplished. This is one of the best transformations I´ve ever seen, you can be really proud of yourself.

I have a question to you. What other people say to your transformation? Like friends, family etc. Just for curiosity

Thanks for kind words...

Standard 3 Responses are

1.) WTF DUDE!
2.) You look great!
3.) Are you doing steroids?(love this ****)<----sarcasim

Chick's like to use the word "skinny", I have to correct them all the time =(

[cavermeulen]

Nice one! I believe this was most likely a cut and you lifted before? GJDM!!

Was competitive 12 years ago...so yes I had a base somewhere under the fat.

[turk75]

Freaking amazing! DEF be proud of yourself brah! Just in time for summer too!! Rock on