Well today marks my 1 year of hitting the gym 6 days a week along with a consistent diet. I have a long way to go but I am steadily seeing gains. I am posting this for you newbies to show that hard work does payoff......even if I have awhile to achieve my ultimate goal.
1 year ago:
Now:
wife's photo shoot:
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Thread: 1 year transformation
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03-02-2013, 04:04 PM #1
- Join Date: Oct 2012
- Location: Richardson, Texas, United States
- Posts: 9,295
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1 year transformation
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03-02-2013, 04:15 PM #2
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03-02-2013, 06:01 PM #3
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03-02-2013, 09:26 PM #8
- Join Date: Oct 2012
- Location: Richardson, Texas, United States
- Posts: 9,295
- Rep Power: 57423
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03-02-2013, 10:07 PM #9
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03-02-2013, 10:25 PM #10
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03-02-2013, 10:41 PM #11
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03-03-2013, 09:47 AM #13
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03-03-2013, 11:29 AM #15
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03-03-2013, 08:10 PM #17
- Join Date: Oct 2012
- Location: Richardson, Texas, United States
- Posts: 9,295
- Rep Power: 57423
When I first started I focused on adding muscle mass. I never went over 400 over maintenance, and also made sure I kept my protein high. Being I had the benefit of some newbie gains I started to shred a little bf as well. Once I was happy with my muscle mass I went on my cut. I'm aiming for 9%, once I get there I will start my slow/lean bulk back up.
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03-03-2013, 10:19 PM #18
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03-03-2013, 10:45 PM #19
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03-04-2013, 06:48 AM #20
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03-04-2013, 06:52 AM #21
Awesome work man, you definitly have a better result over a year of lifting than me. Great job!!!
Instagram: BRANDON0172
~ 1989-2011 Aziz "Zyzz" Shavershian ~
"Doing things that you're supposed to do. If your gonna go out and drink thursday friday, saturday night, don't bitch at me when your results aren't there. Don't tell me your program sucks. Your program is just fine; you suck."
"I didn't know anything about bodybuilding I was just doing this for happiness and I don't want to take the happiness away. For me it is meditation, a ritual between my mind and body" -Victor Richards
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03-04-2013, 10:05 AM #22
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03-04-2013, 11:56 AM #23
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03-04-2013, 11:57 AM #24
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03-04-2013, 01:20 PM #25
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03-04-2013, 02:10 PM #26
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03-04-2013, 04:41 PM #27
- Join Date: Oct 2012
- Location: Richardson, Texas, United States
- Posts: 9,295
- Rep Power: 57423
I try to keep it simple but I also mix it up a bit. But here is an example
Breakfast: Hard boiled eggs, protein shake with oats mixed in
Snack one: Wholegrain bread with natural peanut better and sugar free jam
Lunch (varied the most): One of the follow meats.....lean steak, fish, lean pork or chicken, seasoned brown rice, and veggies.
Snack two: protein bar or other protein source and fruit
Dinner: varied as well...usually similar to lunch.
Pre-workout: Protein shake
I always try and eat healthy. I never really had "cheat days" but I would have a "cheat" snack when I wanted it. I gave up fast food and processed food awhile back, but I do eat out once every couple weeks...just try to keep it healthy. I know that its a big debate on eating "clean" vs eating "dirty" but I can honestly say I feel healthier. Could be just a mind thing, but at least I know what I am putting into my body.
Also for adding mass I tired Kris Gethins diet plan and it worked pretty well for me. Anything I didn't like, I would sub it for something with similar macros that I did like.Last edited by jeffl1980; 03-04-2013 at 04:52 PM.
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03-04-2013, 06:59 PM #28
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03-05-2013, 12:48 AM #29
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03-05-2013, 06:48 AM #30
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