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  1. #1
    Registered User h4xk0's Avatar
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    Smile From jelly to contest form - 2 years time

    Here's my 2+year transformation.
    I set myself a goal to compete this year, stuck to it like a tick and did compete. Didn't stand a chance against guys who have been lifting for years and had their own trainers but I still didn't shame myself .

    I learned SO MUCH in these two years about nutrition and training. If I had all this knowledge two years ago things would be different .
    Without further ado, here's the before/after pic.

    381886_535691083126575_1372191491_n.jpg
    my blog: http://missionsuperbody.blogspot.com/
    My workout log: ->http://forum.bodybuilding.com/showthread.php?t=139180333&p=976686193#post976686193<- hopefully this year I'll post more here ;).
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  2. #2
    Registered User Damini's Avatar
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    Looking peeled in the after pic man, job well done Any plans on bulking in the future?
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  3. #3
    Registered User Thewix's Avatar
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    Age: 33
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    Thewix is just really nice. (+1000) Thewix is just really nice. (+1000) Thewix is just really nice. (+1000) Thewix is just really nice. (+1000) Thewix is just really nice. (+1000) Thewix is just really nice. (+1000) Thewix is just really nice. (+1000) Thewix is just really nice. (+1000) Thewix is just really nice. (+1000) Thewix is just really nice. (+1000) Thewix is just really nice. (+1000)
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    Good job da man.

    What sort of workouts / diet did you follow?
    1k+

    *minimalist crew*
    *experiences over possessions crew*
    *positive crew*
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  4. #4
    suppland gains TruMass92's Avatar
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    that is ****ing fantastic brah, gj
    ◄PHOTOGRAPHY CRW►
    Dedication and Greatness are forever intertwined

    http://www.youtube.com/user/kingbong969 - fitness channel, various workout vids there

    www.supplement-land.com - my supplement review and gym article site, apparel on the way
    www.instagram.com/supplementland/ give the ol insta a follow,
    www.supplement-land.spreadshirt.com.au, Apparel more to come

    Bench - 350
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  5. #5
    Registered User Jeddabrahh's Avatar
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    ****ing unreal. Mirin!
    Everyone wants to be a bodybuilder..but no one want to lift some heavy as weight.
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  6. #6
    Registered User h4xk0's Avatar
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    @Damini: thanks. No bulking per say in the future. I'll try to keep my BF% around 8% and do lean gains. I swear on quality over quantity .
    @Thewix: thanks man. Workouts were a learning process. Did PHAT, then my own (go with the feeling) and last, three months before the comp., Push-pull-legs. 3 day on, 1 day off. Diet is IIFYM (if it fits your macors). Takes some time to count macros but the contest prep is SOOO much easiser.

    I'm continuing with IIFYM atm and wills start Jim Wenlder's 5-3-1 routine. 2 cycles to gain some strenght and them push-pull-legs again for hypertrophy. Should give me results .
    my blog: http://missionsuperbody.blogspot.com/
    My workout log: ->http://forum.bodybuilding.com/showthread.php?t=139180333&p=976686193#post976686193<- hopefully this year I'll post more here ;).
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  7. #7
    Registered User ademyster's Avatar
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    Amazing transformation mate, repped
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  8. #8
    Registered User h4xk0's Avatar
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    Thanks guys.. I appreciate it!
    my blog: http://missionsuperbody.blogspot.com/
    My workout log: ->http://forum.bodybuilding.com/showthread.php?t=139180333&p=976686193#post976686193<- hopefully this year I'll post more here ;).
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  9. #9
    Registered User mchiang's Avatar
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    nice legs...no homo.
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  10. #10
    Banned SukItTrebek's Avatar
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    great progress, keep it up!
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  11. #11
    Registered User ameribrah's Avatar
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    phucking mirin aesthetics at age. def jelly.

    if you could tell your old self one thing about nutrition what would it be (like whats the one thing that made the most difference)?
    ♝ MISC CHESS CREW BLACK KNIGHT ♝

    it's a 1v1 duel, a brutal chess match with nowhere to hide that requires extensive training, where the ultimate stakes are not scoring more points or pride but preserving the well-being of your body. The penalty for being unfocused or outclassed is not merely getting benched for the next game or not getting your contract renewed, it can be the annihilation of your physical manifestion.
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  12. #12
    Registered User h4xk0's Avatar
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    Originally Posted by ameribrah View Post
    phucking mirin aesthetics at age. def jelly.

    if you could tell your old self one thing about nutrition what would it be (like whats the one thing that made the most difference)?
    Thanks again guys . Your responses only fuel my ambitions more and motivate me to continue even stricter then before.

    Ameribrah.. tnx.. Hmm.. my younger self you mean .
    Eat your breakfast, drop the bottle after work (2-3 beers almost each day after work .. jeez) and eat more often but smaller portions.

    I skipped breakfast, went to work, after that beer time and when I got home (usually late) i pigged out and went to bed.

    I learned a lot from doing Kris Gethin's 12 week hardcore program. Basically made new habits that stuck on me. I prepare food/macros a day in advance and take my meals with me to work or wherever I go.
    Later I learned that for me 4-5 meals per day are a good thing. Don't have to necessarily eat 6-8 as Kris says to make progress. But it took me some time to start listening to my body. I still don't understand everything (far from that) but with education from reading Lyle McDonalds, watching 3DMJ video posts (Q&A's, Alberto Nunez's tips on lean gains, diets,..) and getting LOADS of feedback from our local natural BB community, things are getting clearer...

    My first advice to anyone who asks me how to do it is to start educating him/herself. Make a goal and bloody stick to it. It's a marathon not a sprint. Make small goals which you can follow through and that make you come closer to your long term goal. AND.. don't be afraid to ask questions.
    my blog: http://missionsuperbody.blogspot.com/
    My workout log: ->http://forum.bodybuilding.com/showthread.php?t=139180333&p=976686193#post976686193<- hopefully this year I'll post more here ;).
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  13. #13
    Registered User Ziggy91's Avatar
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    looking amazing man !
    405/305/480
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  14. #14
    Registered User Feryll's Avatar
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    Amazing transformation!
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  15. #15
    Registered User h4xk0's Avatar
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    Thank you guys. Much appreciated!
    my blog: http://missionsuperbody.blogspot.com/
    My workout log: ->http://forum.bodybuilding.com/showthread.php?t=139180333&p=976686193#post976686193<- hopefully this year I'll post more here ;).
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  16. #16
    Registered User Jw1ll's Avatar
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    gjdm looking thick solid tight
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  17. #17
    Registered User DaHulk1's Avatar
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    Wow shredded! I love the striations on the pecs. How can people achieve this in such a short time? I seriously must be doing something wrong. Thanks to you I am going to go over my workout log and pick it to bits thanks.
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  18. #18
    Registered User h4xk0's Avatar
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    Originally Posted by DaHulk1 View Post
    Wow shredded! I love the striations on the pecs. How can people achieve this in such a short time? I seriously must be doing something wrong. Thanks to you I am going to go over my workout log and pick it to bits thanks.
    You recon 2 years a short time? Well bare in mind this after pic was taken the night prior to contest so my BF% and water levels were quite low. Add some contest color to that and the lights. My pecs and legs were always my easier parts to increase size. I kill myself with back thickness and width. Just won't grow the way I'd like so I started Jim Wendler's 5-3-1 in hope that change will help me achieve my back goals.
    my blog: http://missionsuperbody.blogspot.com/
    My workout log: ->http://forum.bodybuilding.com/showthread.php?t=139180333&p=976686193#post976686193<- hopefully this year I'll post more here ;).
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  19. #19
    Registered User massakra's Avatar
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    Respect. I'm 31, and look similar to you when you started. You gave me motivation to do something with my body. What supplements have you used?
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  20. #20
    Registered User h4xk0's Avatar
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    Thanks massakra
    My first transformation article is available here. You an find my diet, training and supps used for my "first overhauling". http://www.bodybuilding.com/fun/alex...or-muscle.html

    Slow and steady progress is what I'm aiming for.
    my blog: http://missionsuperbody.blogspot.com/
    My workout log: ->http://forum.bodybuilding.com/showthread.php?t=139180333&p=976686193#post976686193<- hopefully this year I'll post more here ;).
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  21. #21
    IG - @pump_fiend Blacklac's Avatar
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    Very impressive transformation! Great work. Jelly of the wheels!
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  22. #22
    Grandpa Yoda deltpecx's Avatar
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    Well done!

    repped.
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

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  23. #23
    Registered User Zagreos's Avatar
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    Awesome keep up the good work.
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  24. #24
    Registered User h4xk0's Avatar
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    Thanks guys!
    my blog: http://missionsuperbody.blogspot.com/
    My workout log: ->http://forum.bodybuilding.com/showthread.php?t=139180333&p=976686193#post976686193<- hopefully this year I'll post more here ;).
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