1 week transformation pics!

[Pain Zone]

What do you guys think of my 1 week transformation. lol

Week 1 of 12.

0 cardio, just diet -_-

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photo-1.jpg

[flajohn]

Thats one week?

Wow, you're doing something right if you're being srs

[RPBuilding]

that's some awesome progress!
Please tell me what your diet is like!?

[TheJediBrah]

strong water retention!

decent physique

but you need to train legs more/harder/properly

[Pain Zone]

strong water retention!

decent physique

but you need to train legs more/harder/properly

I agree sir, Ive been trying heavy squats.

its so hard to play catch up after years of neglecting my legs.lol

[JordanCABJ]

I agree sir, Ive been trying heavy squats.

its so hard to play catch up after years of neglecting my legs.lol

diet? calories? routine?

[Pain Zone]

diet? calories? routine?

Hardcore weight training 6 days a week as usual.

Im not going to begin counting calories until the last 4 weeks. I have been doing low carb, high protein to prevent muscle wasting.

Complex carbs when I wake up, workout, Complex carbs post workout... then the next 4 meals are low carb high protein... This is working great because my gym performance isn't suffering thanks to the carbs first thing in the morning

[RPBuilding]

What do you normally eat with the low car high protien meals? ( chicken and veggies?)

[Pain Zone]

What do you normally eat with the low car high protien meals? ( chicken and veggies?)

Well yes, Chicken/veggies, Salmon,tuna, talipia/ veggies, steak/veggies, High protein shakes with low carbs/water. I usually eat greek yogurt before bed, i traded that out for cottage cheese because its lower carb. 2 servings 24g of protein, 8g carbs. natural peanut butter 2 servings as a snack 15g protein, 7g carbs.

Ive also been eating protein style double burgers at in-n-out, its wrapped in lettuce. About 5g of carbs from the serving of sauce they put on! mmmm


My plan is to get from 13% body fat to 8% within 7 weeks through just diet. Trying to keep muscle mass. Then the last 4 weeks of the transformation, count calories, begin cardio sessions and get to 4% by the end of the transformation

[rockybalboajr]

Amazing transformation, your arms are huge, I hate my arms, they never seem to be getting bigger I guess its a genetics thing.

[Ewys]

holy FCUK. thats insane progress, you already look f*cking dry as hell.

awesome motivation.

[Creccio]

Teach me master. Srs

Mad progress.

[cpdd]

Hacks.

[Pain Zone]

Amazing transformation, your arms are huge, I hate my arms, they never seem to be getting bigger I guess its a genetics thing.

Heavy weights, switch up your routine every 3 months also.

i did back/bi chest/tri forever... Then when i switched to just chest/delts, back, arms, legs... Thats when my arms exploded.lol They could use heavier weight because they weren't tired when they had their own day.

Now I keep switching back and fourth between routines every 3-5 months.

[Pain Zone]

Teach me master. Srs

Mad progress.

Glad to answer any questions... got nothing else to do tonight

[some1withguns]

Man, I would like to know that trick...

[Severin09]

[Pain Zone]

lmao! repped!

[namename]

he already had the muscle, he just cut

[guinaoum1]

12 wks huh..

[JordanCABJ]

man that progress is amazing. im currently at 166lb trying to get my abs to start showing.. well atleast the bottom 4.
anyway can you put your entire diet/routine.. clearly something is working for you.
im eating 1750 cals, doing HIIT cardio. good job bro

[Pain Zone]

12 wks huh..

Yes sir, just finished week 1 with great results ;P

[CM1221]

Lmao damn op thats some trenendous progress PM me what "supps" your on brah.

[Pain Zone]

man that progress is amazing. im currently at 166lb trying to get my abs to start showing.. well atleast the bottom 4.
anyway can you put your entire diet/routine.. clearly something is working for you.
im eating 1750 cals, doing HIIT cardio. good job bro

Diet is a little different every day.

Meal 1- pre workout
Steel cut oatmeal 1cup. I serving of shredded almonds, 1 1/2 cup of milk. splenda.
1/2 cup Egg whites, 1 scoop protein (20g), water.
Meal 2- post workout
2 turkey burgers, whole wheat bun. spinach salad.
or
8oz Lean meat with a complex carb (sweet potato, baked, brown rice, eziekiel bread)
Meal 3-
High protein shake, low carb. 40g in water
Meal 4-
8oz Lean meat (chicken,fish,steak,beef,turkey) with 1 1/2 veggies. Broccoli, mixed veggies. Fav is organic broccoli.
Snack- 2 servings of natural peanut butter, just on a spoon.lol
Meal 5-
Cottage cheese 2 servings.24g of protein, 8g carbs.

Basically I lost body fat keeping it low carb (except for around workout) And high protein to prevent muscle wasting. The carbs around gym time help give me energy in the gym and repair muscles. At night I have little energy because of lack of carbs, but in the morning my gym performance has not suffered at all.

I honestly have not been working abs except a few leg raises a week, no cardio, I would hate to lose muscle so the progress needs to be slow.

Also gonna cut a little more the last 4 weeks. Like using water in my oatmeal instead of milk. Using iso pure protein shakes with 0 carbs. No sauces on anything, wish me luck on my journey to 4%

[JordanCABJ]

Diet is a little different every day.

Meal 1- pre workout
Steel cut oatmeal 1cup. I serving of shredded almonds, 1 1/2 cup of milk. splenda.
1/2 cup Egg whites, 1 scoop protein (20g), water.
Meal 2- post workout
2 turkey burgers, whole wheat bun. spinach salad.
or
8oz Lean meat with a complex carb (sweet potato, baked, brown rice, eziekiel bread)
Meal 3-
High protein shake, low carb. 40g in water
Meal 4-
8oz Lean meat (chicken,fish,steak,beef,turkey) with 1 1/2 veggies. Broccoli, mixed veggies. Fav is organic broccoli.
Snack- 2 servings of natural peanut butter, just on a spoon.lol
Meal 5-
Cottage cheese 2 servings.24g of protein, 8g carbs.

Basically I lost body fat keeping it low carb (except for around workout) And high protein to prevent muscle wasting. The carbs around gym time help give me energy in the gym and repair muscles. At night I have little energy because of lack of carbs, but in the morning my gym performance has not suffered at all.

I honestly have not been working abs except a few leg raises a week, no cardio, I would hate to lose muscle so the progress needs to be slow.

Also gonna cut a little more the last 4 weeks. Like using water in my oatmeal instead of milk. Using iso pure protein shakes with 0 carbs. No sauces on anything, wish me luck on my journey to 4%

looks good. do you use whole milk? and would subbing oats out for cereal be good? or would that affect me negatively?

[Pain Zone]

looks good. do you use whole milk? and would subbing oats out for cereal be good? or would that affect me negatively?

NOOO god no! Use oatmeal! Ive tried replacing oatmeal with good cereal. (speical k protein, kashi go lean, oatmeal squares). You don't get any of the good benefits of low glycemic, lowering blood pressure. I dont think they are complex carbs either. All i noticed is i got alot softer, BF went up because there is more calories, fat, sugars, corn syrup and hidden junk in the cereals as well. Ill only eat cereal once a week when i get sick of oatmeal.

As for milk its skim, and the only reason im keeping it in is for calcium benefits with my heavy lifting. It will be taken out in the last few weeks. Theres really no need for whole milk unless your wanting more dairy fat, which your not

[some1withguns]

How far below maintenance are you?

[LeMaestro]

mind = blown. dat der cell tech?

[Recklessdude]

Good **** bro. When did you start working out and what were your beginning stats and what are your stats now?

[JordanCABJ]

NOOO god no! Use oatmeal! Ive tried replacing oatmeal with good cereal. (speical k protein, kashi go lean, oatmeal squares). You don't get any of the good benefits of low glycemic, lowering blood pressure. I dont think they are complex carbs either. All i noticed is i got alot softer, BF went up because there is more calories, fat, sugars, corn syrup and hidden junk in the cereals as well. Ill only eat cereal once a week when i get sick of oatmeal.

As for milk its skim, and the only reason im keeping it in is for calcium benefits with my heavy lifting. It will be taken out in the last few weeks. Theres really no need for whole milk unless your wanting more dairy fat, which your not

Sounds good. Thanks what does your routine look like?