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Thread: 1 year 2month transformation
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02-06-2013, 09:29 PM #31
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02-06-2013, 09:34 PM #32
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02-06-2013, 09:39 PM #33
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02-06-2013, 09:46 PM #34
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02-07-2013, 01:47 AM #35
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02-07-2013, 02:09 AM #36
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02-07-2013, 02:39 AM #37
- Join Date: Mar 2012
- Location: Texas, United States
- Age: 34
- Posts: 1,314
- Rep Power: 232
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.
This forum is my home. All you members are my family. Lets get big together!
Zyzz <3
lol @ *******s who lol @ *******s cr3w
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02-07-2013, 04:10 AM #38
- Join Date: Apr 2011
- Location: United Kingdom (Great Britain)
- Age: 39
- Posts: 508
- Rep Power: 172
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!
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02-07-2013, 05:39 AM #39
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.
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02-07-2013, 05:50 AM #40
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.
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02-07-2013, 09:56 AM #41
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02-07-2013, 10:25 AM #42
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02-07-2013, 10:49 AM #43
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
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02-07-2013, 11:38 AM #44
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02-07-2013, 11:39 AM #45
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02-07-2013, 11:45 AM #46
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02-07-2013, 11:51 AM #47
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02-07-2013, 11:55 AM #48
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02-14-2013, 06:41 PM #49
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02-26-2013, 12:17 PM #50
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02-26-2013, 08:25 PM #51
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03-05-2013, 11:27 AM #52
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03-05-2013, 11:58 AM #53
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03-05-2013, 12:28 PM #54
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03-05-2013, 01:48 PM #55
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03-05-2013, 02:11 PM #56
- Join Date: Feb 2012
- Location: State / Province, United Kingdom (Great Britain)
- Age: 32
- Posts: 81
- Rep Power: 159
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)
----------Limitations are for people who have them ----------
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03-05-2013, 02:14 PM #57
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03-05-2013, 02:17 PM #58
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03-05-2013, 07:13 PM #59
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04-19-2013, 12:56 PM #60
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