Fat to ripped in 9 months!

[SpanoJukes]

Doesn't even look like the same person, good job. Time to go on the lean bulk.

Thanks man haha and I am gonna clean bulk after my competition in 6 weeks

[tepee007]

Awesome transformation man, can you break down what you did on your lifting days (what exercises)

[SpanoJukes]

Awesome transformation man, can you break down what you did on your lifting days (what exercises)

To be honest with you man I didn't have a super steady routine of the same exercises I switched it up just about every week. For example one week for triceps I might do dips, kick backs, pushdowns, and close grip bench. Then the next week I might do weight dips, skullcrushers, one arm cable pushdown, and rope pushdown. But I always kept the same split. Also last week I finally got my first actually strict routine I am doing Layne Norton's PHAT routine with a one tweak(added shrugs).

[SpanoJukes]

Bump just thought I would upload a more recent pic to continue to show some progress. This is me right now I am currently on a very slow bulk(small calorie surplus). Let me know how you guys think I am doing. This is now 12 months of lifting.

The first pic is about 1 month old the other two are just yesterday

[Bwestmuscle]

now just pack on some muscle bro!

[Saballl]

Wow, that is sick man. Hopefully I'll look half as good after 9 months, haha

How was your competition?

[rowza]

Great progress mate. Well done

[yololego]

152lb thats really light do you feel skinny az phuckd op?
also how many lbs were you dropping weekly as you got lean 12%~
also what kinda cardio/intensity e ct/.

gw op

[SpanoJukes]

Sorry for taking so long to answer some of the questions I don't check on here too often but I have been bulking up instead of competing because I want to pack on some more weight and some solid muscle mass before competing. I plan to compete sometime in April. When I was around 12% bf my weight loss slowed down tremendously and I lowered the amount of cardio to make sure I didn't lose any muscle mass. But I would say I would lose about a pound every 2 weeks when I got to around 12% bf(didn't really weight myself like crazy I just loved lifting and could see the difference in the mirror the only time I really weighed myself/took bf% and was in the beginning and end). Again thanks to everyone who has responded.

[EliteMeat]

amazing transformation, truly inspiring.

[Backfire16]

Looking great bro, need to work on those biceps tho

[abadsvt]

Did you feel the CLA's helped? How much were you taking? I am getting ready to start a my first cut next month and am hoping to have similar progress as you. Any tips or things that worked better than others? Thanks!

[JonWilliam]

Wow! Is that even the same person? lol

[RedJune]

Amazing transformation op, Repped!

[CPettigrove]

Wow. 9 months and that much progress is incredible, repped

[myinnertrip]

inspiring work mate, mirin hard!

[bruceprice]

Great transformation! No need to be modest about it. I love the shoulder/arm definition you got at when your bodyfat dropped into single digits.

question: did you continue to get stronger all the way through your cut or did you start losing strength near the end of it?

[JGAesthetics]

do you work out and at home?
what supplements do you take?
How long have you been lifting for?
Its just that i have been lifting for 3 week and wondering when you start to see changes happening?

[unleashthelion]

Amazing transformation. It's so good, I can barely believe you weren't on something. Well done.

[racingTC68]

Great job man. I was about where you were starting size. But I'm built taller an lil broader. I am 4 months in and lost 35lbs and am round 12% bf. Sucks how slow its coming off lol. See this deff motivating!

[arkadium]

Great job man. I was about where you were starting size. But I'm built taller an lil broader. I am 4 months in and lost 35lbs and am round 12% bf. Sucks how slow its coming off lol. See this deff motivating!

4 months, 35lbs loss.... 12% bf.... that is quite the accomplishment in itself! Well done yourself.

[kenethleclair]

from whale to bodybuilder! awesome incredible results! the human body can do amazing things with the right conditions!

[Bradcore]

Fantastic dude. you are an inspiration to all of us. Keep it up.

[wushu3000]

damnnnnnn

[Osbornezo]

Very motivating! Repped

[defyant]

fantastic effort, repped!

[Lawman21]

m8 your my idle, because 9 months ago I am what you were.

[DiveInTheBlue]

Nice work dude

[johnnyj411]

Great job man! Diet/eating routine?

[iamtidal]

Nice, good luck in the future!