Just finished Kris Gethin's 12 week program, Before and After

[tomiiv]

What do you guys and gals think, it's been 3 months of hard work but it's worth every damn minute of it.
I have been skinny until 16, then got fat in two years and since then i have been going up and up for the next 14 years. Now at 32 this is my first time seeing my self at 190lbs and just fitted my self in 32 jeans down from 42.

Now what's next? Should i keep cutting or start bulking. I really want to see 6 pack by June or July the latest. Is it possible?

[IamViral]

Very good progress there, personally i'm a fan of lower body fat percentage, so i would encourage you to keep dropping fat.
Whatever you do, bulk or cut, keep lifting hard and eat proper nutritious food.

[Asguroth]

Wow dude. Great transformation so far. It must have taken alot of will and dedication. In my opinion I think you should keep cutting a bit more. You still have a good amount of BF, and looks like you do have some muscle underneath, so when you get leaner you will look decent. Go for 10-11% BF then bulk up for a long time through lean bulking. At the moment you might be around 20% BF. I could be wrong.

Great job again. You can achieve that 6 pack abs for sure.

[TheNextAchilles]

Mirin transformation.

Never really had to much faith in these broadly advertised programs. May try one now.

[HJB12]

good job! i also say to keep cutting, eating right and lifting properly

[tomiiv]

I am planning to go down to 175lbs and see what happens, it should not take me a long time maybe 2 months the most. I have dialed in my diet so am good there. I tried few different diets and found the one that works for me.

Is it normal to lose your grip after lifting for 3 months straight. I just started the same program again and noticed that when i lift the same weight that i did two weeks ago i was losing my grip could not hold it to complete the reps.

[tomiiv]

Mirin transformation.

Never really had to much faith in these broadly advertised programs. May try one now.

To tell you the truth, when you are fat any program works even the sh!ttiest one LOL

[johnnymalkavius]

Great job. What was the diet OP? Just started my first one and I am still a little lost.

[tomiiv]

Great job. What was the diet OP? Just started my first one and I am still a little lost.

Diet was, the more i ate the more i lost. Just don't starve yourself. That's what i did at first lost some weight and it stopped. After lots of sleepless nights searching this forum and talking to people i just realized that starving is not an option.

My diet is Protein 40%, Carbs 40% and Fat 20%. or sometime i change things up, on working days i may up the carbs and lower protein and on off days i lower carbs and up the protein just to change things up like maybe by 10% so it looks like Protein 30% Carbs 50% and Fat 20% and vice versa. I keep Fat always at 20%

This is one days diet:

Morning (8:30am)
4 whites and 1 whole egg (boiled or scrambled) if i do scrambled i add spinach, little feta cheese and onion
1 oolong tea or green tea
1 coffee
glass of water

Mid Morning (10:00am)
1 slice of cinnamon raisin bread with peanut butter and jelly
One tablet green tea extract
Glass of water

Around 11 am i go to the gym and after i finish workout do one and a half scoop whey iso-100 protein which is around 12:30. Drink some more water while working out.

Lunch (1:30pm)
7 oz Steak with Quinoa
Lots of Broccoli
1 Apple

Early Dinner (4:30-5:00 pm)
7 oz Chicken Breast with Quinoa or Brown Rice or Sweet Potato
Again lots of Broccoli
One Light Activia flavored yogurt which is only 80 calories

Late Dinner
5-6 oz chicken or tilapia with vegetables only

Before bed i drink one scoop of Casein Protein.

That's my diet.

Sometimes i do macaroni with ground turkey in tomato sauce as a meal.
Whole Grain Tortilla with Tuna, Onion, Kalamata Olives baked in the oven (same as pizza)

You just have to watch your calories, that's all.

[GS33]

Very motivating! I'm going to be switching to this program Sunday after seeing this.

EDIT: Question, quite a list of supplements in the intro video, how many (if any) did you take?

[tomiiv]

Very motivating! I'm going to be switching to this program Sunday after seeing this.

You have to be motivated, and you have to work out hard. You have to do the cardio too and follow the diet plan as close as possible. You can have your cheat days just don't over do it.

[GS33]

You have to be motivated, and you have to work out hard. You have to do the cardio too and follow the diet plan as close as possible. You can have your cheat days just don't over do it.

If the military taught me anything, it's how to be motivated to do something that my mind says is too hard.

[Trigger543]

GJ OP, very impressive.

Great job. What was the diet OP? Just started my first one and I am still a little lost.

What are you lost on? Have you checked the nutrition stickies?

[moose5180]

Damn nice work!

[robbcayman]

Big transformation. Just keep going, man. I think so many people feel overwhelmed, but the trick is to just be consistent with your eating and workouts. You have obviously done a great job on both of those things.

[boo99]

Have you checked the nutrition stickies?

This^^^

Great job op, keep going!

Don't use outdated ratios for your macros, which is discussed here in this sticky.
GL.

[Somepersian]

The only laughable thing about Kris Gethin's program is the hilarious amount of supplements you "HAVE" to take.

OP good job, keep it up man!

[deltpecx]

Well done!

[luisitol]

I am planning to go down to 175lbs and see what happens, it should not take me a long time maybe 2 months the most. I have dialed in my diet so am good there. I tried few different diets and found the one that works for me.

Is it normal to lose your grip after lifting for 3 months straight. I just started the same program again and noticed that when i lift the same weight that i did two weeks ago i was losing my grip could not hold it to complete the reps.

Great job OP! great weight loss and work-ethic

as far as the grip issue, it may be that with your lighter weight you're relying more on your muscle strength. I know as a lighter/smaller guy i suffer from not being able to grip some of the heavier weight i do on some exercises. Or it could be just that your forearms are fatigued when you're doing the exercises.

Either way i would say to add in some exercises to promote grip strength and maybe invest in lifting straps.

[boo99]

The only laughable thing about Kris Gethin's program is the hilarious amount of supplements you "HAVE" to take.

Most of which are unnecessary and can be obtained from eating a well balanced, nutrient dense diet from mainly whole or very low processed foods.

[tomiiv]

The only laughable thing about Kris Gethin's program is the hilarious amount of supplements you "HAVE" to take.

OP good job, keep it up man!

I have not taken any supplements, only supplement that i take is iso-100 protein and casein protein, that's it. I think my diet is pretty good which leads me to think that i don't need any extra supps. I do take Green Tea Extract thinking that it helps me with the weight loss but who knows maybe it doesn't help me at all.

As long as i see progress i would stick to what i do.

[RagingVeins]

Kickin' ass, OP. Keep it up. I'd keep dropping weight for a while longer before bulking if I was you.

[tomiiv]

Just to clarify something, I started Kris Gethin's program when i was at 245lbs in late October of 2013 and haven't stop until now. I lost 20lbs prior to starting the program. which took me month and a half. So all in all total 5 months to go from 265 down to 190.

[J.G]

What do you guys and gals think, it's been 3 months of hard work but it's worth every damn minute of it.
I have been skinny until 16, then got fat in two years and since then i have been going up and up for the next 14 years. Now at 32 this is my first time seeing my self at 190lbs and just fitted my self in 32 jeans down from 42.

Now what's next? Should i keep cutting or start bulking. I really want to see 6 pack by June or July the latest. Is it possible?

It's a great start. Good job. I, personally would keep cutting, especially if you are wanting to show some abs by this summer.