9 month progress

[eliasdaou]

Here is a little update on my 9 month training (before and after), let me know what you think, and if someone can estimate the bf?
Thanks

[Kirch21]

Wow congrats on your progress man!! good work!

[TrueBLOOD1]

Nice progress!!

[fergzzc]

Damn nice transformation brah! Keep on doing the good job

[Zorikito]

Good Job man, what is your routine/ diet like?

[Adampff]

Phenomenal progress! What was your before and after weight?

+Rep

[bit]

great progress, id guess 8% bf

[zakc]

wow man great job

[gerzzzzz]

gjdm

[cmAcbrah]

thats phuckin intense OP. Mirin hard especially lats. 8-9%

[onedayall]

Nice One OP.

[ChestMonkey]

Holy **** nice progress, dont know how u got ur back so shredded

[eliasdaou]

Good Job man, what is your routine/ diet like?

Thanks to everyone taking the time to give some motivation words. I was 200 before hitting the gym, now i'm 180.
My routine (now) is :
Day1:Chest, shoulder, cardio
Day2: back,biceps cadio
Day3:legs, abs
Do it again...6 days a week.

My diet:
6 am: 1 cup of oat meal in the morning + 1 protein shake
10 am: Protein bar low sugar
12: chicken + brocolli
1m: protein bar low sugar
3:30 pm: 500g 0%greek yogurt
5:30: workout
8:30: protein shake post workout
9:15: Chicken or tuna or eggs withes with mozarella cheese no fat

[ILoveTrance]

how long are since you are quiting?
height?
Natty or not? just want to know since im 5"11 220 lbs trying to get 230 and then cut so im seeking any information

thank you

[eliasdaou]

how long are since you are quiting?
height?
Natty or not? just want to know since im 5"11 220 lbs trying to get 230 and then cut so im seeking any information

thank you

What do you mean by quiting?
100% natty.
5feet11

Hope it helps

[stevenmurray198]

dam dude nice work and strong diet/dicipline.

I would agree 8-9% bf

I just lost 35lbs and look about like you in the before pic, so thanks for the motivation.

[eliasdaou]

Thank you for these nice words!
Keep up the good work, loosing 35 lbs is not easy, you must be on the good track

[woolley91]

Thank you for these nice words!
Keep up the good work, loosing 35 lbs is not easy, you must be on the good track

Insane progress man! On r/c atm but will get you when I can. Congrats bro, you've given me some sick motivation.

[forestopher]

Great job man, awesome progress for 9 months!

[OkashiiKen]

Damn - impressive in 9 months!

[eliasdaou]

Thanks everyone for the good critics that keeps me more motivated!

[Omerus]

keep going bro, awesome work!

[eliasdaou]

Thanks bro!

[jamezford]

Thanks bro!

very nice and good job

did you work all this 9 months in one program ?

im interest to see your 9 months workout program

[eliasdaou]

very nice and good job

did you work all this 9 months in one program ?

im interest to see your 9 months workout program

Thanks
for the first 4 month, i did the same program then the last 5 month, i change the workout each month.
Last two month workout:
Day 1: chest, shoulder cardio
Day2: back, biceps, abs cardio
Day3: legs abs
day4: chest, shoulder cardio (new exercise)
day 5ay2: back, biceps, abs cardio(new exercise)
Day6: legs abs
And then i start again from day1 (same exercise....)
Hope it helps

[comtrang]

OUTSTANDING job, you definitely put in the hard work in the gym and the kitchen. Congrats.

[jamezford]

Thanks
for the first 4 month, i did the same program then the last 5 month, i change the workout each month.
Last two month workout:
Day 1: chest, shoulder cardio
Day2: back, biceps, abs cardio
Day3: legs abs
day4: chest, shoulder cardio (new exercise)
day 5ay2: back, biceps, abs cardio(new exercise)
Day6: legs abs
And then i start again from day1 (same exercise....)
Hope it helps

and what was the exersices ? would you show me ?

[CRIMSON5]

Insane progress for only 9 months! REPPED!

[eliasdaou]

Insane progress for only 9 months! REPPED!

Thanks everyone, it is apreciated.
@comtrang i always change machines, it is alitle bit hard to tell you wich machine i use...

[uptheunion]

crazy progress! how much training had you done prior to the first pic?