From 10th place in my first mens physique debut competition, to 2nd place at the nationals.
This is my transformation throughout the years. I began lifting seriously at the age of 15. This is my journey thus far.
lift progression in the video
120kg x 1 > 120kg x 5 Bench Press
175 x 4 Barely locking it out > 245kg Deadlift
120kg x 10 (Parellel) > 205kg x 1 (ATG - Ass-to-grass)
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05-23-2017, 05:22 PM #1
5 year aesthetic transformation video
Last edited by Rabie72; 05-24-2017 at 05:56 AM.
Youtube: https://www.youtube.com/channel/UCnrIJRn7YxsMBpaGT8GmhOQ
Www.instagram.com/rabiesthetix
"My goal is to not wake up at 40 with the bitter realization that I've wasted my life on a job I hate because I was forced to decide on a career in my teens" - Daria.
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05-23-2017, 09:57 PM #2
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05-24-2017, 01:45 AM #3
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05-24-2017, 03:39 AM #4
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05-24-2017, 04:17 AM #5
Ok first all, u gotta bulk up mate. U're very skinny, and you're not "fat" at all. Count your calories, find out your TDEE (Total Daily Energy Expenditure) Which means how many calories you burn within a day. The most accurate one you can find is
https://www.iifym.com/tdee-calculator/
Enter the information stated, and it will then give you how much calories u re burning within a day. Then add 300-500 extra calories to that (Anything above is unnessecary for muscle building). Eat 1.1-1.3g protein pr pound of bodyweight for optimal recovery/musclebuilding, and 2.5 - 2.8gr carbohydrates, rest in fat. The bigger the muscle, the leaner you'll look.
Find a decent P/P/L program, there are several in this website, and just stay patient.Youtube: https://www.youtube.com/channel/UCnrIJRn7YxsMBpaGT8GmhOQ
Www.instagram.com/rabiesthetix
"My goal is to not wake up at 40 with the bitter realization that I've wasted my life on a job I hate because I was forced to decide on a career in my teens" - Daria.
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05-24-2017, 04:37 AM #6
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05-24-2017, 04:43 AM #7
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05-24-2017, 05:03 AM #8
Carbs is more important than fats, why?
The body's takes from carbs as a energysource faster than fat. Our bodys energysource is called ATP (Adenosine-tri-phosphate), this is often used during any activity. ATP uses both fat and carbs, but ATP rather go with carbs since it gets absorbed in the body much quicker. Fat takes 9 hours, carbs (depending on how high its placed on the GI, meaning glycemic index chart) take way less time, the higher the GI the faster it gets regulated in the body. When we bulk, we need as much carbs as possible to use the carb during heavy, intense workout, so we can perform optimal, and get stronger. Both macros are important, but I'd say that carbs is more important.Youtube: https://www.youtube.com/channel/UCnrIJRn7YxsMBpaGT8GmhOQ
Www.instagram.com/rabiesthetix
"My goal is to not wake up at 40 with the bitter realization that I've wasted my life on a job I hate because I was forced to decide on a career in my teens" - Daria.
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05-24-2017, 09:19 AM #9
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05-24-2017, 09:55 AM #10
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05-24-2017, 10:26 AM #11
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05-24-2017, 10:28 AM #12
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05-24-2017, 11:13 AM #13
Fats help with the hormon regulation, correct, and fat tissue also works as protection for the body. Fats has many, healthy benefits at least the healthy ones (Unsaturated fats, monounsaturated and polyunsaturated) also called dietary fats.
But one can't always rely on caffeine, ur tolerance gets higher with time and then ur caffeine intake has to increase for it to actually make a difference. Caffiene also raises the cortisol hormon ( the stress hormone ), and that's why u also feel a suppression in ur appetite after consuming caffiene, it activates a hormon called gastritis causing inflammation in the stomach for a short period of times. Caffiene in the long run, consumed in higher dosages has a negative effect.
Np brudda. As for a training split, there are many decent training program in this site as I mentioned. Find a push/pull/leg focusing on the compound lifts, deadlift, squat, bench press.Youtube: https://www.youtube.com/channel/UCnrIJRn7YxsMBpaGT8GmhOQ
Www.instagram.com/rabiesthetix
"My goal is to not wake up at 40 with the bitter realization that I've wasted my life on a job I hate because I was forced to decide on a career in my teens" - Daria.
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05-24-2017, 05:43 PM #14
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