G'day Fellaz, im finnally finished my diet, lost 21 kg in 4 months, thanks to hard work, and applied knowledge my BB.com
Any advice and critism, congrats would be great!
im at comp now putting together photos so ill upload more as they are put together.
Thread: TRANSFORMATION 91 kg - 70
09-25-2005, 02:41 AM #1
09-25-2005, 02:47 AM #2
09-25-2005, 03:02 AM #3
09-25-2005, 03:05 AM #4
- Join Date: Jan 2004
- Location: Olangpo-Zambales,Philipines
- Age: 35
- Posts: 4,981
- Rep Power: 5004
09-25-2005, 03:12 AM #5
yeah i did really want abbs, im gonno smoothly transit into clean bulk.
my goal is to compete and do well in South Aussie teen BB comp in 2 years
um here is how im about to train
Mon - Chest
Tue - Legs
Wen - Back
Thur - SHoulders
Fri - Arms
and 2-3 30 min abb workouts also
( below pic is just me wearing pear of old jeans)
09-25-2005, 03:17 AM #6
09-25-2005, 03:24 AM #7
09-25-2005, 07:19 AM #8
09-25-2005, 07:30 AM #9
im 6 foot tall.
my diet really changed, it began as no junk food and eating clean,
then 6 meals a day, nothing 3 hours b4 bed, n no or very carbs after 4.
then bout the same bu no or very low carbs after 1pm
after about 7 weeks i took a two week break, wherin i was still lifing 4 x a week, but lowered my cardio, still ate healthy and small portions byut ate whenever, didnt lose any weight, but the break did me good i think.
then yeah ocntinues as aout 6 meals a day, mostly high protein
i normal has Chicken breast, eggs, some tuna and lean mince
i didnt bother counting cals for the most part
though afetr ithink 10 weeks i did for a couple weeks, which helped i think, but time it takes to write **** down and calc i wud rather do exercising or relaxing or wasting time on bb forums/ reading bb articles
im not sure what my bf was/is, or how much muscle mass i lost
but my single rep max went from 90kg to 87,5 kg ( 200ln - 194 lb)
if i can manage to win trans of week/month i will certainly submit an articles outlying what exactly i did, how i stayed motivated etc.
thanx for all the congratsWish to compete in 2009 at 21 in I.N.B.A
09-25-2005, 07:33 AM #10
um i forgot to mention training
i trained 4-5 times a week, hitting each muscle once a week.
except i stoped training my legs as it interferred with my cardio ( + plus i was a softy)
i tried to train hard, though some days i was a pussy.
i think training hard stopped me from loosing alot of strength, though i think i lost a fair bit of muscle mass...Wish to compete in 2009 at 21 in I.N.B.A
09-25-2005, 07:35 AM #11
- Join Date: Aug 2005
- Location: SE Queensland, Australia
- Posts: 5,124
- Rep Power: 5162
09-25-2005, 07:44 AM #12
09-25-2005, 07:50 AM #13
09-25-2005, 10:22 AM #14
09-25-2005, 10:36 AM #15
09-25-2005, 11:02 AM #16
Well i plan to go for transformation of the month! wish me luck.
i will certainly put down a detailed outline of what i did, mistakes i made etc
Gym/Weights - basically i worked out with weights the whole way through, training 4 times a week, still going to failure on most exercisises (training each muscle once a week) however i hardly trained legs as i found it made doing cardio very difficult + im a pussy
Cardio - begining off i did maybe 2-3 hours light cardio a day, walking, light bike work.
after a couple weeks i went from wallking to jogging, but soon developed Shin Splints ARHG!!!!!
so had to take it easy for a bit
um say at about 5 weeks i trained between 45min -2 hours a day, on the bike and on eliptical walker (minimics walking/jogging, but no jarring etc so great for knees and shins)
less on days that i was tired, more on days i didnt train or had a bit of a cheat meal.
my cardio pretty much stayed this way from week 5-10
then week 10 - i was running pretty low on energy,AND TIME, so i began to go easier on cardio, but making sure i did cardio before breakfast and bed (POWER WALKING )
which i think worked really well. but somtimes kept me up at night n annoyed to Girlfriend, as i wud jump in bed sweating after a walk...
towards the end i just did whatever, playing arround, a bit, but still making sure i did cardio at night and some mornings, and i allways got atleast 60 min a day of cardio moderate, intensity
BTW i tried HIIT but i found my ATHSMA would flar up, but i will certainly try again when i next trim down in about a year of clean bulking
DIET - My diet changed every few weeks
week1 : no junk food
weeek 2 : 6 smaller meals, eating whatever for tea trying to get alot of water
week 3-6 : smaller emals still, no or low carbs after 3pm no food 3 hours before bed ( minus veggies)
6-8 - i think here i tried really cutting my carbs down, very low carbs, i got alot of ruf***e though, carrots, cellery, lettuce, beans, etc ( i did lose weight here but my energies level were LOW)
8-10 : took a couple weeks of diet, still eating clean and fairly small, still training weights, but much less cardio. didnt lose any weight but had heaps of energies and think it took my body out of "Starvation mode"
10-16: use to dieting no, changed things up a fair bit, didnt need to snack so much, lots of small meals, keeps carbs fairly low esp after lunch, stopped drinking as much milk etc
15-16 : LAST week, i was very happy with my progress but wanted to make the most of my last week, however i was on holidays and got out of routine, my diet was sitll good, as was my weight training, however i did almost no cardio
um i think i about covered it
Almost all of my food came from
Milk, CHicken breast, Eggs, LEAN beef mince,tuna ( yuk)
um i hope that answers sem questions, ill keep an eye on here, so please ask me more questions and ill answer, also CRITIQUE
Wish to compete in 2009 at 21 in I.N.B.A