9 days out from first comp pics from when i was 120lbs till now

[Joejn]

some of you might recognize me, that's because i had to create a new account to change my name. but i've been working out since 07, and have been a member on bb.com since then.

when i started i was in high school and was 120lbs 5'6". The thing that really sparked me was watching 300 haha. my 18yr old mind back then wanted to be like a spartan. So i decided to start training around may 2007

It is now 4 yrs later and i am about to enter my first competition at the wbff world championships on august 27th as a fitness model.

so here is a time line of pictures of my progress from start to now.

currently i am just above 3% bodyfat and 139-144lbs depending on my glycogen levels same height as when i started.

This is me in grade 12


This was 6 months later i think put on some size, but as you can see some fat as well prob around 140



This was a yr later i think again, with more size but as you can see more bodyfat i think i was around 160lbs at this point



2 yrs later at this point i started modeling i was 145lbs and 9% body fat here


Taken 3 weeks out from competition around 4-5% body fat


2.5 Weeks out



And these were taken last sunday 14 days out from competition 3-4% body fat and im at 139-143lbs now



9 days away from my first comp now pretty excited, hopefully my transformation can inspire people to keep at it. i often get asked what keeps me motivated? well i want to win this contest. but after a while of working out it really becomes pretty easy, it just becomes such an integral part of your life that you put no more thought into it then brushing your teeth.


*EDIT*

Here is my workout schedule and diet
Keep in mind that i am in contest prep mode at the moment so following my exact diet and workout plan may not be best for you.

I do i 6 day split

*Example of my workout plan while cutting*
sunday- rest
monday-legs
tuesday-back
wednesday-chest
thursday-abs
friday-bis&tris
saturday-shoulders

*Example of my bulking split*

I still split the muscle groups and what ever is next in line for training i will carry over to the next week. I don't know where it came to be that you need to workout everyone of your muscle groups per week, but you don't... if you didn't fit it in just carry it over

2 week example

sunday-rest
monday-legs
tuesday-back
wednesday-rest
thursday-bis&tris
friday-shoulders
saturday-abs

sunday-rest
monday-chest
tuesday-legs
wednesday-rest
thursday-back
friday-bis&tris
saturday-shoulders

and so on and so on... if you are working out with a 4 day split you can do the same but with 4 days.

The reason i train like this instead of cramming it all into one week is that
1.I well expend alot less energy per workout
2.I can hit the muscle group alot harder
3.Ample recovery time
4.I realized when i started training that i am making a change in my life, so what was the rush??

Now onto my workouts
Again this is how i like to train and it may not be the best for everyone
All my exercises are done to the tempo of 3 sec up and 3 sec down.

Remember that you are in the gym to stimulate your muscles.. and not just to pick up weights.. so if you need to go lighter go lighter..


Make sure perfect form becomes apart of goals

When i train my chest only my chest will be sore and same goes for all other muscle groups.

I do all my workouts to 5 sets and the same rep ranges

Rep ranges are

2-light sets at 12, to warm up
1-set at my heaviest 6-8 reps - to failure
1-set at slightly lighter 10 reps - to failure
1-set at much light less then half of 8 rep max- to 25 reps

It is important to make sure your 2 heavy sets are to failure, so find a weight get a spotter and train like that. And remember a spotter is there to "spot" not lift the weight for you..

By mixing the rep ranges i find that i train both muscle fibers and i find that after a few weeks of training higher reps my muscles evened out, so i've always kept it in.

*Leg Day*
Squats
Leg Press
Leg extensions
lying down hamstring curl machine
seated hamstring curl machine
*calves i don't use the same rep ranges*
for calves i jump on the upright leg press machine and i do 7 sets of 30 reps
15 of which my legs are straight and 15 of which my legs are bent.

*Back Day*
Lat pull down wide grip
Lat pull down close grip
Seated rows close grip
Seated rows wide grip
Stiff leg dead lifts (I switched to stiff legs dead lifts because the weight was getting too heavy on regular and i don't want to risk an injury.. and i find there is no need really for my goals to go that heavy, it would be more of a ego thing to do them now)

*Chest Day*
Flat Dumbbell press
Incline press
Decline cable press (most people do flys on the cable machine, but i find if you do a press instead you get wayy better stimulation. It is important that you do them properly though as most people when doing a press on cables will "over reach") I will try to post a video on how i do this later
Incline Flys

*Bi's & Tri's*
Alternating curls with supination (Form is crucial here arms should always be at your sides and never move forward or backwards during the curls, if they are then lower the weight.. it is much harder to do these when done properly)
Barbell curls(following same principle of alternating)
Tricep cable push down
close grip bench
dips

*ABS* (you don't train any other muscle group everyday, so why should your abs be any different?, Go heavy!! if you want nice deep cuts, instead of flat abs you need to build them up)

standing cable crunch(when doing this flex downwards, and envision bringing your legs up to your chest, rather then crunch downwards as this will help in form. For lower abdominal)
kneeling cable crunches
ticktocks(external obliques)

crunches on decline bench started at most level position and going higher each set.(VERY IMPORTANT! 90% of people do not do these properly, most people simply pivot and end up stimulating their leg flexors instead! When you do these you want to start fully crunched, and "roll" down. stopping around parallel, and continuing the rest of the way with just your upper adbominals)
*Will Try to post video of this*

and side crunches (none weighted)

*Shoulder Days*
Military press
front raises but instead of the standard hand faced down, have your hand facing up, with elbow slightly bent. I find this stimulates your front delt wayy more
Side laterals. (I will do 6 sets of this and after my 1st heavy controlled set i will go really heavy thrust it up pause for a second and 4 seconds down. and then back to controlled reps)
Rear laterals


*Diet*
Again right now i am on contest diet so this will not apply for alot of you guys.

I do a carb cycle
so 3 days of low carbs followed by 2 days of "high carbs"
on low days i consume less then 100g of carbs 230g of protein and i always keep my fats under 50g
high carb days i will reduce my protein to 150g and up my carbs to 250g, taken in the morning and pre and post workout.

I train at night. so between my breakfast and pre workout i have 9hrs where i do not consume carbs, where my body is using fat..

When loading carbs, i keep it to 50g per meal as your body can only absorb so much at a time.

I found that by eating every 2-3 hrs but keeping the carbs to low glycemic carbs such as brown rice, yams etc. i could still "bulk" with low fat gain.

*Sample Diet Of a Low Carb day)
(I work in a trade so realistically i can not be eating solid foods every 2-3 hrs, so supplement in protein shakes.. If you can eat solid protein do so)


8am-40g of steel cut oats(25g of carbs)
6 egg whites
fish oils and vitamins

10am- protein shake

12pm-150g of chicken
a bunch of veggies
and a package of shirataki noodles (http://www.shiratakinoodles.net/)
Those noodles are amazing while dieting a 250g package has only 40calories and like 4g of carbs. You can get those at asian supermarkets in the refrigerated noodle section.

2pm- protein shake

4pm- A can of low sodium tuna
1 slice of whole grain bread with no fat cream cheese(20g of carbs)
(the reason i eat bread here is because it is easy, if i have yams preped i would eat them instead)

6pm-1mr and a bcaa

Post workout-2 rice cakes and shake
1hr later a meal with 150g of chicken, lots of veggies and what ever aloted carbs are left for the day.

and a shake before i go to sleep(ive tried casein shakes and to be honest for the cost of them i found no difference between taking whey before i sleep and casein)

with bulking, i would follow pretty much the same plan but up my carb intake..

This is what i do, and if you feel that i am doing something wrong. then dont take my advice.

[Marleau12]

WOW my mind is blown, and i am mirin hard! Congratulations, care to share your beginner routine to help pack on mass? As well as bulking diet? GREAT job, heres some rep for you

[Jonglex]

Sick progress man, I wish ya the best of luck for your upcoming competition! Measly reps to ya, brudah!

[WillsWinning]

It's safe to say you've fit the spartan role lol. Great job man.

[weRise]

congratulations bro! i really need to cut, any tips?

[Imahorsymoo]

5 star thread, would fap to again.

[HAZE93]

I too want to one day be a spartan

[johnnnnnyboi]

Jeeeeesus man you are my idol! i was exactly what u looked like in highschool but i only started to do somethin about it a few months ago.. my mind = blown, congratulations man im sure u will win the contest one day

[Joejn]

WOW my mind is blown, and i am mirin hard! Congratulations, care to share your beginner routine to help pack on mass?
As well as bulking diet? GREAT job, heres some rep for you

one thing i have learned over the yrs is to not bulk how i did lol, i learned my bulking back then from bro science.. but now i have a much greater understanding

so rather then tell you to just eat, eat, eat. i found that if you time your nutrient properly you gain size while not gaining too much fat.
the key is to have frequent meals, and try to not consume too much fat when you consume carbs. on my cut i was carb loading for a shoot, so those 2 days i had
200g of protein, 350g of carbs and less then 50g of fat, and i gained muscle at 4% bodyfat lol.

so to summarize for your size i would consume at least 1.3g of protein per lb. and keep most of your carb intake in the morning and just before and after your workouts
by doing this you still burn fat and gain. eg i eat breakfast at 8am and i dont have carbs again till around 6 before my workout and the rest i will have after my workout.

Sick progress man, I wish ya the best of luck for your upcoming competition! Measly reps to ya, brudah!

Thx man, right now the competition is the only thing on my mind!

It's safe to say you've fit the spartan role lol. Great job man.

thank bud!

congratulations bro! i really need to cut, any tips?

It would depend on how fast, how much and what you are willing to sacrifice to do cut. let me know and i'll try to give you more tailored advice

I too want to one day be a spartan

Honestly just keep at it, find a physique you want and set your goals. and never give yourself an excuse to not go to the gym!

[FightThePoW3R]

Amazing progress! Congrats you are so shredded bro! Very ideal physique. If you can bro pm me some details about your cutting diet. Not exactly the whole thing obviously but maybe some tips.

[McLarenGTR]

amazing bro. whats ur cutting diet? and how long do you bulk/cut for?

[ChrisLB]

Amazing. Great job. Very inspirational.

[NickShelters]

Amazing job man, mirin' hard. Very inspiring too. Your at pretty much where my goal is, I don't want to be HUGE I just want a great amount of muscle and cut as fawk. Reps for you man.

[Notoday]

Also do want cutting help/tips. You are looking great dude! Thanks for helping us all out

[Kagura]

damn!! nice!!

[jerzydawg]

Amazing man.

[Joejn]

Amazing progress! Congrats you are so shredded bro! Very ideal physique. If you can bro pm me some details about your cutting diet. Not exactly the whole thing obviously but maybe some tips.

amazing bro. whats ur cutting diet? and how long do you bulk/cut for?

Amazing job man, mirin' hard. Very inspiring too. Your at pretty much where my goal is, I don't want to be HUGE I just want a great amount of muscle and cut as fawk. Reps for you man.

Also do want cutting help/tips. You are looking great dude! Thanks for helping us all out

Thank you everyone, all the support truly means alot! im off to bed right now but tomorrow i will for sure post some info on my training and diet !

[comedyguy126]

amazing 0_0

[ItsMrGreen]

Wow insane gains dude look great!

[Red2Gain]

in

fkn mirin bro

[dudeyys]

Dude! Simply incredible! Your story is exactly like mine. I weighed 128 lbs at 6'1 almost 2 years ago. I now weigh 190 with 10% BF =D... I always get stoked when I see a super skinny kid get yoked. Honestly, great condition. Good luck on your comp man. Looking forward to seeing more updates from you. Cheers.

[buildhealth]

Dude! Simply incredible! Your story is exactly like mine. I weighed 128 lbs at 6'1 almost 2 years ago. I now weigh 190 with 10% BF =D... I always get stoked when I see a super skinny kid get yoked. Honestly, great condition. Good luck on your comp man. Looking forward to seeing more updates from you. Cheers.

If all this process cost me 4 years as well like you said, then I will never start lol

[Icepray]

This is what I'm aiming for, I'm 5f4 and around your 160lbs pic with maybe a little less body fat :P

Good inspiration for me, repps


except I was fat when I started lol

[iamdrewhaha]

Hey man I'm amazed with your progress. Could you help me out?

I'm 148-149. 5"11 at 9-10% body fat. i'm training to get up to 150-155 with 5-6%body fat.
my routine is
monday:chest/bi's *light cardio to finish it up
tuesday:back/tri's *light cardio to finish it up
wednesday:shoulders+abs *sometimes i do light cardio*
thursday:legs+forearms
friday:abs+cardio
saturday: cardio


my macros are
1687kcal maintenance

Protein= 1.4 * 130.056 = 182.0784 = grams of protein per day

Fats = .50g x 148 = 74 grams of fat per day

Carbs = 2g per lb of weight = 2 x 148 = 296g of carbs per day

also, i'm having a piss off of a time gaining ab mass :\

[ocarinanoob]

Wow that must have taken a lot of determination.

[mellinox]

That is very, very impressive. Repped

[Bukendaa]

Good job man. Props

[Lukebb15]

amazing man. super job.

[Bruno93]

Really good progress, but I wouldn't say you're 3-4 bf% in the last pic. Perhaps like 5-6% tbh.

[Hypereon]

Whoa! That to me is the perfect size! You just put some determination in me man! Currently I look like you in your first image but hopefully I will end up like this.