One year progress (ex fattie with some gains)

[Riley2112]

November 2011 :




June 2012:




CURRENT, DECEMBER 2012:





Will upload pics of the wheels when theyre up to scratch lol.

[Riley2112]

No mirers? Okay dam, back to the gym until next year

[faken204]

I'm mirin brah. How big were you back then compared to now?

[Riley2112]

I'm mirin brah. How big were you back then compared to now?

Was around 105kg (230lbs) in that pic, now around 80kg (176lbs)

[ZeesPrah]

Mirin brah! looking good after a year


Have a protein shake

[Stalldad]

Great job, that is a major transformation for one year, repped.

[RedJune]

Damn son!!!!!!! Im deff mirin, good stuff, keep hitting the gym, keep smashing your goals and keep doing what your doing, Great job!!!!

[KennyJones1990]

Amazing progress man. You look 100x better. Keep up the good work.

[Team100]

What supplements and workouts u do, for a yr that's mad real brah

[Riley2112]

What supplements and workouts u do, for a yr that's mad real brah

Creatine - although havent really noticed a difference.

Whey - for when I cbf making a meal

Zinc + Vit d in hopes of increasing test, and have gone from 400 to 600 so it may be working.

And Multis + Fish Oil

But i try to eat a balanced diet so my nutrients come from the food I eat, and I dont really bother with supplements besides the ones above, and theyre more for my general health - not to gain muscle

[selffirst]

I'd say purdy damn impressive...Congrats

[BrandonM1]

Wow that is really impressive. Honestly, I just joined the forum to post on this lol. What has your workout been like? Just approximately, what exercises+reps/sets and how often. Or was there a post here that you followed? Your 2011 pic looks just like me, really lookin to work on it lol

[Riley2112]

Wow that is really impressive. Honestly, I just joined the forum to post on this lol. What has your workout been like? Just approximately, what exercises+reps/sets and how often. Or was there a post here that you followed? Your 2011 pic looks just like me, really lookin to work on it lol

Thanks man, well

Ive changed routines around a bit. I'd recommend a push/legs/pull routine, as that's what i've had the best results with. Each workout I'll focus on a heavy compound lift, then follow it up with some hypertrophy assistance exercises.

eg. Pull day would be: 5*5 Bentover BB Rows (this is the main exercise for the day)
3*12 Rack pulls
3*12 face pulls
3*12 T-bar rows
I might then do some bicep work, but these exercises normally hit them enough.

Just find a good routine online, and play around with it - just see what works for you. If you want, PM me and ill send you my whole current routine, but you'll probably want to change some exercises around to suit yourself.

Remember, the most is important thing when losing weight is to be in a calorie deficit. PM me as well if you want me to go over it, or just search IIFYM (if it fits your macros) on here or google. If done properly, there is no way you can fail with your weight loss.

Focus on losing the weight first - it shouldn't take too long if you're strict, then worry about gaining muscle

[thereau]

Mirin' hard. Really great job.

[DaHulk1]

Wow how the phuck did you manage that! Really impressed. Wasn't expecting that much prograss TBH. Repped for the suprise

[SeanMcShane]

Holy chit that is crazy 1 year progress. Thanks for the motivation on what can be achieved with a lot of hard work, +repped

[ColtonVTECs]

Mirin' brah. Great transformation! I'm inspired.

brb going to gym

[Riley2112]

Thank y'all for the kind words, I'm glad you're impressed. I've applied for the transformation of the week so hopefully I'll get it

[Quasimodo63]

That is some impressive work!!

[PacoSG]

Incredible!
Great inspiration.

[opabarbosa]

great job mate

[Fredo95]

Wow brah, sick transformation. Repped.

[tkonpk]

Great job man

[jeffl1980]

Great job man, keep it up. Will rep you with what little I have

[don22984]

That's an incredible change! Great job.

I've been working out for 6 months now and am no where even close to where you were probably at when you were 6 months in. Did you initially cut or did you go straight to bulking?

[Ajos90]

great change op

[Riley2112]

That's an incredible change! Great job.

I've been working out for 6 months now and am no where even close to where you were probably at when you were 6 months in. Did you initially cut or did you go straight to bulking?

Yeah man I definitely cut first. If I bulked I would've just gotten fatter. The cut took around 5 months, and I was on around 1500 cals a day, high protein, no cardio. Then Ive been doing a slow bulk for the rest of the year and am now finishing a mini-cut for the Summer.

[veightkiller]

Mirin here... nicely done man.

[fintan111]

Mirin hard man. Keep it up I hope I can progress like you

[Chroll]

Keep it up man, you came a long way