1 year 2month transformation

[JayAche]

how much cardio are you doing? Also did you lose the weight quickly?

Just started throwing Cardio in two weeks ago when classes started up.
First 4-5 Months was no Cardio.

ATM trying to work in 15-20 Mins of cardio at the end of my workout.

Dropped from 217-200 in the past 2 months.

[ksrcrider]

I mean unless your diet is dead nuts on.. Theres no other way around it, but to do cardio. i'm doing cardio 4x a week. 40 min sessions...

Just started throwing Cardio in two weeks ago when classes started up.
First 4-5 Months was no Cardio.

ATM trying to work in 15-20 Mins of cardio at the end of my workout.

Dropped from 217-200 in the past 2 months.

[ksrcrider]

just took this back pic

[JayAche]

I mean unless your diet is dead nuts on.. Theres no other way around it, but to do cardio. i'm doing cardio 4x a week. 40 min sessions...

I do cardio every day I'm at the gym.

I go every day... Full workout 5 Days, Weights/Cardio
Two days off of weights but still do cardio.

[LucasDowner]

Really good job man, keep it up

[leeroy24sa]

Well done.. really motivates me on my journey

[momboobs]

Are you on a bro split? What is your routine? I started out at 185 now at 170. Almost a year lifting, I feel like I made no gains compared to you. You look great man keep it up.

[map84]

Really great transformation, you remindme of myself, I'm cutting and I've finally dipped below 190, after spending most of my adult life at between 200 and 240. Can I ask what your lifts are like (deads, bench?) ??
You're an inspiration - i'm really shocked by how different (better) your face looks too, hope that happens for me!

[ksrcrider]

Honestly i'v switched up routine probably 4 or 5 times.. About every 12 weeks i switch up my routine, just so i don't plateau. But yes I do upper/ lower splits. Right now my routine looks like this.. Monday is Chest/delts/tricep's Tuesday cardio 40min session with ab work out Wednesday is just legs Thursday is cardio 40 min session Friday is Arms/back/traps/forearms Saturday is cardio 40 min session with ab work out.. Sunday off unless i miss a cardio day during the week.. Honestly man it might be your diet. Diet is 100% of gains and how you look. I always say "You can have the best personal trainer by your side" but if your diet sucks, you will still get poor results.

I'm strict with my diet. I weight everything out, i use a calorie counter. As my weight goes down my calorie intake goes down. They're tons of sites that have calorie calculators and rmr calculators.. Unless your genetically gifted with some amazing genes then diet is the key to everything.. It's not about staying within your calorie intake. Its about what your portions are in that. What works best for me is a 40% protein 35%fat 25%carb intake in a 1900 calorie diet. I eat natural peanut butter like its going out of style for my healthy fats.

Are you on a bro split? What is your routine? I started out at 185 now at 170. Almost a year lifting, I feel like I made no gains compared to you. You look great man keep it up.

[ksrcrider]

The key to building muscle is train your legs hard!! Doing legs which a lot of people skip out on triggers your legs to release a growth hormone. On legs day will do 6-7 sets of squats 3-4 sets of legs press 2-3 sets of hack squats with toe raises for my caffs.. Sometimes ill throw in lunges with 40 lbs dumbbells in each hand and walk not do stationary lunges.. Sometimes i use the machines.. But i always do squats.. Its a compound exercise, working everything on your body. Chest day i hit incline, flat, decline, sometimes ill switch up and use dumbbells to hit my stabilizer muscles.. I switch it up a lot to keep my body thinking well what the heck is he going to do next. Chest day i hit my chest my delts and my triceps's because your using your triceps's at the half way point to push up the weight, your chest is the lower half. your also using your delts to.. that's why i do upper lower splits.. Lot of people will do chest one day arms another and so on.. A rule of thumb is to left each muscle group rest for about 72 hours before hitting again.

I also don't take any supplements at all. Not even protein powder. All my Nutrients comes from food, as it should since its the best source. I stay all natural.

Really great transformation, you remindme of myself, I'm cutting and I've finally dipped below 190, after spending most of my adult life at between 200 and 240. Can I ask what your lifts are like (deads, bench?) ??
You're an inspiration - i'm really shocked by how different (better) your face looks too, hope that happens for me!

[ksrcrider]

bump

[map84]

thanks for re, but you didnt answer my q, maybe I wasnt clear, how many lbs are you deadlifting and flat bench pressing? what sort of rep range you work in by the way, or did you vary lots? cheers buddy

[ksrcrider]

ops sorry i read your question wrong.. For dead lifts i usually warm up at 135 lbs, 2 sets of 10 then i got up to 225 lbs for 5-7 reps then 315 lbs 4-6 reps then go drop weight and do 135 lbs till i rep out.. benching varies.. Sometimes i use dumbbells, sometimes i use barbell.. I always warm up with 135 lbs and go up from there.. My max bench is only 275 lbs.. But i try and hit every part of my chest.. Doing incline, decline, flat, along with cable cross overs and dumbbell fly's...


flat bench pressing? what sort of rep range you work in by the way, or did you vary lots? cheers buddy[/QUOTE]
[QUOTE=map84;1022301113]thanks for re, but you didnt answer my q, maybe I wasnt clear, how many lbs are you deadlifting and

[paopaonine]

you amaze me..such an inspiration..i tweeted your photo.....im also cutting.I started 240 lbs back in Nov. 2012 then now at 190.I just really want to hit 150 lbs and one figure body fat percentage.

[boobah]

gjdm

[ksrcrider]

Wow really man.. Thanks. I'm glad i can be such an inspiration to you. IF you can any question on anything just ask me and i will be glad to help you out with your weight loss..

you amaze me..such an inspiration..i tweeted your photo.....im also cutting.I started 240 lbs back in Nov. 2012 then now at 190.I just really want to hit 150 lbs and one figure body fat percentage.

[KellingFrenzy]

Fuarkk improving facial aesthetics m8. Solid drop in weight

[ksrcrider]

Thanks man. lol I look at the before and after of my face and wow.. Head is the size of a damn bowling ball haha

Fuarkk improving facial aesthetics m8. Solid drop in weight

[ksrcrider]

bump

[ksrcrider]

Did you get any reply's from the photo you posted?

you amaze me..such an inspiration..i tweeted your photo.....im also cutting.I started 240 lbs back in Nov. 2012 then now at 190.I just really want to hit 150 lbs and one figure body fat percentage.

[WeatherElement]

Dayum Those are results everymotha****a wants to see good job bro

[ksrcrider]

updated picture as of yesterday

[ksrcrider]

Thanks man

Dayum Those are results everymotha****a wants to see good job bro

[AmundKarlsen]

Great job, thanks for motivating other people out there

[ksrcrider]

I love motivating people.. As long as you stay Consistent with a diet and or exercise you will see results..

Great job, thanks for motivating other people out there

[cieciora]

Pure and simple, amazing transformation, really inspiring to people that were in the same position as you that have that self fueling negative belief that at that weight it isn't possible to transform yourself, i don't post very often but i had to when i seen your progression, unquantifiable amount of respect for you my man, keep up the great work. (repped)

[Crazymix]

Really amazing job!!

hiiiii

[ksrcrider]

Thank you for the positive feed back.. If us stick to something long enough, anything can be accomplished..

Pure and simple, amazing transformation, really inspiring to people that were in the same position as you that have that self fueling negative belief that at that weight it isn't possible to transform yourself, i don't post very often but i had to when i seen your progression, unquantifiable amount of respect for you my man, keep up the great work. (repped)

[ksrcrider]

Hi lol

hiiiii

[ksrcrider]

Little update. Starting to get a lot leaner. Both pictures I weighed in at 181. 2months apart from each other. I'm thinking I am somewhere in the 13% body fat range.