6% BODYFAT! ripped in 90 days - [transformation video inside]

[Marcobrah]

Hey Brahs,

This is the result of my transformation so far.



Check out my transformation video to see before/after pics!

https://www.youtube.com/watch?v=S9WYnnYyVrY

criticism is very welcome!

[kaebow]

Uh I don't think your before was 15% bodyfat. It was more like 11-12% at MAX and probably even lower. But great job on transformation. How much calories were you consuming during your cut?

[DiamondMaker]

Looking great man!

[eugegall]

Absolutely RIPPED!! IF i had to pick. Lower abs need a little more attention.

[Whitekoala]

Bodyfat percent in your before picture was definitely not 14 percent. Guaranteed on that.

More like 10-11 percent. Lower abs were a bit visible so i am saying 11 percent.

None the less nice transformation and physique.

Are you competing soon? Is this the reason for you getting down to 6 percent.

Unless you are competing i don't know the reason you would want to get that low. To maintain that is going to suck sh it. Maybe just for the summer, a month?

If it were me i woudl have bulked instead of cutting.

[Pridehurtsform]

nice duck face pic lol

not trying to take away from your gains, which awesome but....

[Marcobrah]

Uh I don't think your before was 15% bodyfat. It was more like 11-12% at MAX and probably even lower. But great job on transformation. How much calories were you consuming during your cut?

Thx bro! I follow 5 days lowcarb, 2 days high carb! worked pretty well for me. On low carb days, I consumed about 2,500 calories and on high carb days 3,500.

[rvadog]

You were cutting on 2800 calories a day?

What was your routine? Were you doing cardio?

[Marcobrah]

You were cutting on 2800 calories a day?

What was your routine? Were you doing cardio?

My Routine

- Push/Pull/Legs/Off and start over

- Immediately after push/pull workout i did tabata burpees

[melatonin]

amazing. get those lower abs cranking a bit more and you'll have the perfect physique.

[Marcobrah]

amazing. get those lower abs cranking a bit more and you'll have the perfect physique.

Thank you man! Im working very hard on my lower abs, "problem" is that they are shaped like that. Even if there isnt any fat above them, they arent flat :/

[ExcuseMyAbs]

Sick transformation! and yeah I'd probably agree with the other guys about your starting bf% don't think it was quite as high as what the vid said.

Either way awesome job OP! mirin (no homo)

Would rep if my reps were actually worth something! haha

[PrettyBoySwagBk]

Fuaarkkkinnnn shredded bro! One of the most ripped people I've seen on here...

[FeeZo]

Now that is shredded!
GJDM!

[annual]

Amazing work! and to say you did it on such high calories too! did you do a lot of cardio then every day? would of thought you would be cutting on nearly 1k less!

[LTalbot04]

My Routine

- Push/Pull/Legs/Off and start over

- Immediately after push/pull workout i did tabata burpees

See your tabata burpees, am i right thinking you do 8 sets 20 seconds all out, then ten seconds rest? I did a little research and just wondering if im on the right track!

[funatrix]

Nice progress !

[Marcobrah]

See your tabata burpees, am i right thinking you do 8 sets 20 seconds all out, then ten seconds rest? I did a little research and just wondering if im on the right track!

Yes bro! Burpees with pushup and jump! Hard as **** , but its definitely worth it!

[andyho10]

exercises u do on ur push pull and leg days and wat reps?

[steven1977]

Yes bro! Burpees with pushup and jump! Hard as **** , but its definitely worth it!

Great cuts. I am going to start finishing my workout with burpees until I'm that ripped. Great job.

[Marcobrah]

exercises u do on ur push pull and leg days and wat reps?

Push

Benchpress
Incline Dumbbell Benchpress
Weighted Dips
Dumbbell Shoulder Press
Rear Delt Flys
French Press
Cable Tricep Pushdown

+ 1-2 Excersises for rotator cuff

Pull

Weighted Pullups
Bent over Barbell row
Facepulls
Pullover
Shrugs
Deadlift
Barbell Curls
Hammer Curls

Legs

Squats
Front Squats
Stiff legged Deadlift
Leg Press
Leg Extension
Leg Curls
Abductor
Adductor
Calfs on Leg Press

I like to go really heavy on the Barbell Compound Movements -> Rep Range 4-6
Dumbbell and Isolation Movements -> Rep Range 8-12

[featherweight11]

90 days? Nice time for a good winny cycle lol..

[Kneasel]

90 days? Nice time for a good winny cycle lol..

i don't think 16 pounds over 3 months was an incredible transformation that he needed assistance...

i certainly don't feel he was 15% bf to start though...

nice work man... you certainly didn't look like you were nearly 200 pounds to start either though... legs were looking solid...

[Marcobrah]

90 days? Nice time for a good winny cycle lol..

...

i don't think 16 pounds over 3 months was an incredible transformation that he needed assistance...

i certainly don't feel he was 15% bf to start though...

nice work man... you certainly didn't look like you were nearly 200 pounds to start either though... legs were looking solid...

Thx Bro!

[PrettyBoySwagBk]

How did you find the push pull routine? I do a normal 5 day split.. Considering going with a push pull routine for 5-6 weeks as something different would you recommend it ? Only worry I have is my chest is my weakest area so I usually love spending an hour smashing it with triceps.. Would I still get good chest gains with only doing a couple of sets with the push routine? Cheers man..

[Marcobrah]

How did you find the push pull routine? I do a normal 5 day split.. Considering going with a push pull routine for 5-6 weeks as something different would you recommend it ? Only worry I have is my chest is my weakest area so I usually love spending an hour smashing it with triceps.. Would I still get good chest gains with only doing a couple of sets with the push routine? Cheers man..

I did a 5 day split too! It didnt work for me. For myself, I find the Push/Pull/Leg routine most effective! I would highly recommend you to give it a shot. In my opinion 7 days recovery time, for each muscle, is too much. Switch it up and see how your body reacts on hitting each muscle twice a week!

[PrettyBoySwagBk]

I did a 5 day split too! It didnt work for me. For myself, I find the Push/Pull/Leg routine most effective! I would highly recommend you to give it a shot. In my opinion 7 days recovery time, for each muscle, is too much. Switch it up and see how your body reacts on hitting each muscle twice a week!

Ok man I've been thinking of changing my routine so starting tomorow I'm going with this I reckon it will do wonders for my legs hitting them twice a week.. 200lbs here I come!

[jackswwagar]

I don't find any great transformation in that because you were looking similar as you are now in the video.

[PrettyBoySwagBk]

I don't find any great transformation in that because you were looking similar as you are now in the video.

Oh dear you are retarded..

[steven1977]

I missed it the first time. But wow man...nice set of wheels. You can tell you don't skimp on the leg workouts.