My Transformation 265lb to 200lbs

[thebearman]

First Image: January 2011
Second Image: March 2012

Progress in between..


Novemeber 2011:



February 2012:




Determination, Dedication and Perseverance

Also watching macros like a hawk

[Xen0]

Mirin a local lad, well done. (no homo etc)

[guyspartacus]

Nice work

[RubenThompson]

wow, epic sick kunt. mirin transformation brah!
cant believe how tight ur midsection is after only just over a year, good ****. repped.

[Innerz]

amazing transformation bro !

[Farns514]

Great work. Good to see what i could look like once i get down near my goal weight of 210 lbs.

[StitchT]

Is this real life? Wow! Good job!

[skeeet27]

damn that **** cray! mirin

[gymjunki3]

I clicked on your thread, then looked at the tv while it was loading, I turned myhead back to the laptop and saw your pic.

First word out of my mouth

"W.T.F"

great work mate!

repped!

[Cheezo]

shocking tbh, great job. Have you been lifting before 1st pic so before getting fat? Repped

[thebearman]

Mirin a local lad, well done. (no homo etc)

Thanks bro, must be something in the East Midlands water haha. I train at Liberty's - Sneinton.

Nice work

Appreciate it.

wow, epic sick kunt. mirin transformation brah!
cant believe how tight ur midsection is after only just over a year, good ****. repped.

Thanks, I stopped doing deadlifts every week as it thickens my waist quite a bit.

amazing transformation bro !

Thank you!

Great work. Good to see what i could look like once i get down near my goal weight of 210 lbs.

I hope this is motivation for you, you CAN do it.

Is this real life? Wow! Good job!

Haha cheers pal.

damn that **** cray! mirin

Appreciate it brah

I clicked on your thread, then looked at the tv while it was loading, I turned myhead back to the laptop and saw your pic.

First word out of my mouth

"W.T.F"

great work mate!

repped!

haha! Thanks mate looking good yourself

[doinmiabs]

You looked better in your before pic ! The lack of muscle is impressive ! HA!

WTF!!!!!!

Fantastic job here! 200 lbs of lean muscle brother! How you did this in a bit over a year is beyond me. Clearly busted your @ss with diet and gym time. Gj man...

[thebearman]

You looked better in your before pic ! The lack of muscle is impressive ! HA!

WTF!!!!!!

Fantastic job here! 200 lbs of lean muscle brother! How you did this in a bit over a year is beyond me. Clearly busted your @ss with diet and gym time. Gj man...

Hahah cheers bro
Seriously can't stress how important the diet is. "Abs are made in the kitchen" -- a quote to live by

[DoubleOvertime]

Simply awesome man.

[DarthInvadeHer]

Diet/routine? Awesome transformation. Also, I think you switched the November and February pics.

[shawntoronto]

Amazin bro, you're ready for Geordie Shore now

[thebearman]

Diet/routine? Awesome transformation. Also, I think you switched the November and February pics.

Nope, although it does look like it. I was cutting last summer and looked like i did in the Novemeber pics. Then bulked for a bit.. and by bulk I mean just ate what I wanted for a few months knowing I would do a very strict cut. Felt kinda good, put on some fat as you can see. (Fat kid at heart )

Amazin bro, you're ready for Geordie Shore now

Hahah Never bro.. Can't watch that show

EDIT:

Diet/routine? Awesome transformation. Also, I think you switched the November and February pics.

Will post diet/routine later today

[siimng1979]

One word. Awesome.
Well done bud!

[superlean89]

First Image: January 2011
Second Image: March 2012

Progress in between..


Novemeber 2011:



February 2012:




Determination, Dedication and Perseverance

Also watching macros like a hawk

Good job sir! Good to see another British lad smashing it! 1 word= Epic

Repped (can't wait to see macros and cals. And yeah counting is key!

[thebearman]

Diet - Give or take a few things, this is what I ate everyday - Sometimes steak instead of chicken. But vegetables are important



Workout Routine:
Reps/Sets pretty much the same for everything - 1 warm up set, 4 working sets and light/medium on final set, usually very very slow negative on last rep of each set (unless stated otherwise)

Monday - Legs:
Front Squats
Quad extensions (Drop Sets x3)
Hamstring curls, lying
Leg press
Leg press calf press, superset w/
Standing calf raise

Tuesday - Chest
Flat barbell
Incline Barbell (each week flat and incline would alternative to go first)
Incline dumbbel fly's

Wednesday - Back
Pendlay Rows
Widegrip Pull downs - Last set = drop set
Close grip Pull downs - Last set = drop set
Dumbbell Pullovers
Deadlift every 3-4 weeks

Thursday - Shoulders

Standing military press
Superset standing Side dumbbell lateral raise w/ seated DB lateral raise
^^ Same with Front lateral raise
Rear delt machine - drop sets x 4 for 4 sets

Friday - Arms

Straight bar curls
Ez bar preacher curls
Hammer curls
Skull crushers
Dips
Concentration curls
Tricep pushdown
Single cable tricep pull down (Reverse grip)

Thats it! Also abs 2-3 times a week. I live by the rule that "Abs are made in the kitchen"

[shawntoronto]

wow carbs are pretty low, you didn't see any diminishing effects?

[Iime]

Would husband and divorce for half, gnomesaiyan?
nohomo.

[Mitchliving]

Great progress bro, I can't wait for my year and some change to pass on.. I am a fatty right now but working hard at it.

[egoneo]

How did you get 47g of protein out a can of tesco tuna? I swear it's like 16 grams protein for half a can

[Sean26607]

GREAT WORK man! Way to stay focused buddy!

[thebearman]

Appreciate all the positivity

wow carbs are pretty low, you didn't see any diminishing effects?

Calories were slowly tapered down. Macros of 20/40/40 (C/F/P) worked well for me.
At first strength was lost but managed to regain it after being used to a low carb diet

[hotboyroy]

Nice work man. Great commitment

[MITCHAPAL00ZA]

Incredible man...mind me asking how you got out of shape to begin with? looks like you had a decent amount of underlying mass...did you lift when you were heavy or perhaps when you were younger and just stopped? If not, you have pretty good genetics (not to take away from the dedication at all).

[shawntoronto]

Appreciate all the positivity




Calories were slowly tapered down. Macros of 20/40/40 (C/F/P) worked well for me.
At first strength was lost but managed to regain it after being used to a low carb diet

I'm doing IF at the moment and my macros are about the same, it's been working and strength is actually slightly increasing, I was just worried that eventually I'll crash and strength will take a nose dive due to low carbs. But it worked for you so I'll keep it goin

[thebearman]

Incredible man...mind me asking how you got out of shape to begin with? looks like you had a decent amount of underlying mass...did you lift when you were heavy or perhaps when you were younger and just stopped? If not, you have pretty good genetics (not to take away from the dedication at all).

I had been lifting maybe 3 years prior to me being at 265lbs.
Only got clued up on how to train in my 3rd year of lifting, before was just the strangest workout of doing all body parts every time I went.
Read up a lot on BB.com about bulking - took it way too far lol. Was probably eating 4.5-5k a day without measuring calories.
I realised after my first cut that diet was quintessential to any of your body building goals.

I'm doing IF at the moment and my macros are about the same, it's been working and strength is actually slightly increasing, I was just worried that eventually I'll crash and strength will take a nose dive due to low carbs. But it worked for you so I'll keep it goin

How is IF going for you? Im intrested in this diet. I fully support that you can gain strength whilst cutting - happened both times.
Did an Misc Meet few weeks ago (where my 'after' picture was taken) managed to pull a PB of 225kg deadlift and 120kg bench for 1 rep each.
Haven't done that before even when bulking with a ton of carbs.