1 year 2month transformation

[MolotovMan1263]

Yeah id say 13 is accurate. Damn what a transformation for the ages.

[xbox1077]

awesome job ...keep it up

[ksrcrider]

thanks guys

[Sherjav]

WOW!

Are you bulking right now?

I went from 228 lbs to 194 right now. I want to go to 180 and be a bit leaner. I eat about 1600 calls a day and hit my macros but I do about 2 hours of cardio and lose about 1500 cals (according to the machines) 4 times a week.

I don't do any weight lifting, do you reccomend weight lifting at my weight?

[ksrcrider]

No not bulking. Doing more less a recomp. Iv been maintaining my weight and losing body fat. Iv been on a high protein diet low carb. I don't do any cardio. Yes I would recommend weight lifting at least 3x a week. Doing just cardio will eat your muscle away if your not do any weight lifting.

[sephiroth7240]

Wow amazing! Keep it up!

[OfficialArchite]

really nice work OP.
nice results from 1 year

[ksrcrider]

After the one year mark, I started to lift just heavy on everything.

[ksrcrider]

what do you mean for the ages?

Yeah id say 13 is accurate. Damn what a transformation for the ages.

[ctalamantez]

great job

[ksrcrider]

Thanks

great job

[ksrcrider]

Here are some updated pictures. Current weight 176.5lbs

great job

[Hardworker33]

Congrats !! you probably feel A LOT better now ! .. Keep going, amazing progress !

[ksrcrider]

I feel amazing now. Best shape of my life. I'm competing in the NPC comp in Rockford IL in November for the physique part of it. Im trying to cut down to about 163 ish or so.

Congrats !! you probably feel A LOT better now ! .. Keep going, amazing progress !

[DaHulk1]

Wow! I didn't know what to expect but when I saw that picture I thought it was a different person! Great work.

[Jordz121]

WOW! awesome job bro! looking epic

[ksrcrider]

Thanks. I plan to compete at the NPC comp in November in Rockford,IL for the physique part of it. Goal is to cut to about 163 and see where I'm at from there. IM 175.5 right now. 5'8 in height.

WOW! awesome job bro! looking epic

[ksrcrider]

Heres a picture of my progress with the body fat test I get done. There done roughly every 3.5-4 months. Just got one done today and im now 12.2%

Congrats !! you probably feel A LOT better now ! .. Keep going, amazing progress !

[Lightweight1988]

great work!

[ksrcrider]

1 month of dieting. 10lbs lost and 3 inches off mid section

This is everyday:
Breakfast: 2 scoops of whey protein, 1 serving of mixed frozen fruit, 1 cup skim milk blended all together. 1 serving of mixed nuts.

calories 670
protein 66g
carbs 50g
fat 28g
fiber 7

lunch:
1 serving 2% low fat cottage cheese
2 torilla carb balance- whole wheat wraps with 8 ounces skinless boneless chicken
1 serving natural peanut butter

calories 720
protein 68g
carbs 43g
fat 29g
fiber 28g

Dinner:
7.2 ounces boneless skinless chicken
9 ounces of carrots steamed
6 ounces of broccoli steamed
1 serving smart balance butter

calories 531
protein 43g
carbs 34g
fat 27g
fiber 10g

1921 calories
protein 177g
carbs 127g
fat 84g
fiber 45g

my per work out is not included in the list. I basically eat some fast absorbing carbs such as a small amount of candy or chips and little bit of protein 30min before I work out.

Dinners are always different, that was just a sample of a dinner I had. but I always include some kind of lean meat and veggies.

My breakfast and lunch is always the same everyday. I pre make all my breakfast and lunches for the whole week.

great work!