My 3 month and half workout transformation

[eliasdaou]

here is my before and after 3 month hard workout. Let me know what part should i work more than the others. All critique are welcome



ED

[pardoNNN]

you should start with your abs nice arms and chest.Nice work!

[eliasdaou]

you should start with your abs nice arms and chest.Nice work!

Thanks ! yes, for the abs, i'll start burning them

[Alejolo]

Amazing progress ! . You definetely changed fast , I hope I can do something similar.

How many times a week did you go to the gym ? How about diet ?.


And btw , I think you should start working your abs. The rest is great

[eliasdaou]

Amazing progress ! . You definetely changed fast , I hope I can do something similar.

How many times a week did you go to the gym ? How about diet ?.


And btw , I think you should start working your abs. The rest is great

Thanks. I train 6 times a week and the only thing i do beside work, is eating, hehe. at 8, i eat egg whites with oat meal and i do take a shake of protein. at 12, i normally eat chicken breast with broccoli or salmon instead of chicken. at 3 pm i eat greek yogurt plus almond. i train at 5pm and when i'm done, i take a shake of protein. at 8 pm, i eat another chiken breast with vegetables and thats it.

I will start working on my abs.

Good luck with you workouts!

ED

[Jake98SVT]

Definitely an awesome job so far man.. Keep up te good work

[Filibuster]

Well done, 3 months of hard work..looking good man...keep at it

[Sooiceey]

do you do split or full body?

[Zollage]

3 months?? That's awesome, keep it up!

[eliasdaou]

Definitely an awesome job so far man.. Keep up te good work

Thanks, you also did an amazing job! keep it up!

[eliasdaou]

Well done, 3 months of hard work..looking good man...keep at it

Thanks man! i appreciate it

[eliasdaou]

do you do split or full body?

full body

[eliasdaou]

3 months?? That's awesome, keep it up!

Thanks man! yes 3.5 months.

[AngeloPD]

Nice progress! What is your routine and diet ? Thanks!

[eliasdaou]

Nice progress! What is your routine and diet ? Thanks!

Thanks!
routine:
Day1: Chest and shoulders
Day2: back and triceps
Day3: legs and biceps
Day4: break -abs
Day5: chest and shoulders
day6: back and triceps
day7: legs and biceps

Diet :
morning: egg whites with oat meal and protein shake
12 pm: chicken breast or salmon or steak with broccoli
3 pm: eat greek yogurt plus almond
5 pm: trainning
7:30pm: shake protein
8pm: chiken breast with vegetables

[pardoNNN]

Thanks!
routine:
Day1: Chest and shoulders
Day2: back and triceps
Day3: legs and biceps
Day4: break -abs
Day5: chest and shoulders
day6: back and triceps
day7: legs and biceps

Diet :
morning: egg whites with oat meal and protein shake
12 pm: chicken breast or salmon or steak with broccoli
3 pm: eat greek yogurt plus almond
5 pm: trainning
7:30pm: shake protein
8pm: chiken breast with vegetables

i'm a little bit confused , do you eat the same diet every day ? Just asking. ^^

[forchunet]

great work bro!

[Dcenate2012]

Nice you went from Boobs to pecs.. 3 and a half months that is reallyyyyyy great progress. Keep it up!

[Dcenate2012]

Just wondering how much weight you lost?

[eliasdaou]

great work bro!

Thanks!

[eliasdaou]

Nice you went from Boobs to pecs.. 3 and a half months that is reallyyyyyy great progress. Keep it up!

hehe, yes no more boobs :P thanks!

[LordZed]

I'm assuming you don't count calories?

Was the oatmeal your only source of carbs?

Good job by the way.

[eliasdaou]

Just wondering how much weight you lost?

i was 180, i stayed at 180 but less fat and more muscle.

[eliasdaou]

I'm assuming you don't count calories?

Was the oatmeal your only source of carbs?

Good job by the way.

Thanks! I don't really count calories. oatmeal and my vegetables are my source of carbs.

[hertog]

nice! definitely great visible progress.
keep it up

[eliasdaou]

nice! definitely great visible progress.
keep it up

Thank you!

[eliasdaou]

can someone give me an approximate % of my body fat?

Thank you

[shawntoronto]

just reading that diet makes me wanna throw up, but whatever works bro good job

[uncommonworker]

Really good job im not that good at judging body fat but id probably guess around 14 or so

[Alexlj]

good job dude! keep it up.