1 year transformation 165 to 180 @ 4% body fat

BEFORE:165lb , only body weight lifting
[img]http://forum.bodybuilding.com/attachment.php?attachmentid=4611733&d=1341032497[/img]

AFTER: 180lb about 1 year later of doing PHAT and following Layne Norton's diet/supplementation. I'm now 1 week out from my first show!
[img]http://forum.bodybuilding.com/attachment.php?attachmentid=4611753&d=1341032520[/img][img]http://forum.bodybuilding.com/attachment.php?attachmentid=4611763&d=1341032531[/img][img]http://forum.bodybuilding.com/attachment.php?attachmentid=4611743&d=1341032514[/img][img]http://forum.bodybuilding.com/attachment.php?attachmentid=4611773&d=1341032541[/img][img]http://forum.bodybuilding.com/attachment.php?attachmentid=4611783&d=1341032550[/img]

amazing conditioning and shape. mirin and repped

Perfection

[QUOTE=DiamondMaker;908017833]BEFORE:165lb , only body weight lifting

AFTER: 180lb about 1 year later of doing PHAT and following Layne Norton's diet/supplementation. I'm now 1 week out from my first show!
[/QUOTE]

actually incredible man!

good luck for your first show, you're more than ready

Thanks for the support guys, hoping to bring home some hardware.

simply shredded bro

mirin hard

damn, amazing transformation in just 1 year. shredded as fuark. mirin tri's n bi's

*jaw drop*

Call me maybe

Lol i just got amazed...this is an awsome transformation and in one year...wauuu!!well done and thanks for the motivation :) Repped :)

p.s. I think the legs need a really litle bit more size dont you think? :)

Lol I've been wondering lately about PHAT.

Thanks for confirming that it's good for aesthetix :P

You run it exactly as is or modify it? E.g. was the split the same 5 day split Layne proposes?

Really awesome. What was your BF% in the before pic?

Mirin hard man you put in serious work. I want to try PHAT but I don't want to give up deads or do them on leg day. I'm gonna give it a go in the winter though i think.

repped, in ****ing sane body

mirin. you were lean before,how much weight were you putting on a month during this bulk,.

Wow, Amazing Transformation!

..fuaaaarrrkkkkkkkk <3

What weight did you cut down from? What was your heaviest after your bulk?

[QUOTE=ShinySephiroth;908027033]*jaw drop*[IMG]http://www.youvoid.info/funny22/M/P.jpg[/IMG][/QUOTE]

Double jaw drop!

Ripped to shreds, great job man and best of luck!

Wow! That's insane.

Quick question: Is that kind of bf% (4%) sustainable over a longer period of time?

In 1year f*ck that's impressive,congrats brah
Good luck with contest

I was expecting to come in and have this be a grossly overestimated BF%....But good god man, DAMN good work, couldn't have been easy to get there. Good luck with your show!

[QUOTE=Grca90;908048183]Lol i just got amazed...this is an awsome transformation and in one year...wauuu!!well done and thanks for the motivation :) Repped :)

p.s. I think the legs need a really litle bit more size dont you think? :)[/QUOTE]

My quads and calves have developed very well, especially from where they started. My hamstrings need more direct work so after this contest that'll be one of my major focuses :)!

[QUOTE=CutItUp9759;908074413]Lol I've been wondering lately about PHAT.

Thanks for confirming that it's good for aesthetix :P

You run it exactly as is or modify it? E.g. was the split the same 5 day split Layne proposes?[/QUOTE]

I've emailed (and asked on here) Layne severe times about different questions regarding modification, and basically what he has explained to me over and over is that the cookie cutter plan he wrote out on simply shredded is not at all a perfect routine for anyone and that PHAT is really a system that is intended to be manipulated towards your goals. Having said that I started out doing the exact program posted for about 5 months and then swapped some of the movements and upper the volume on areas that weren't growing. I've read that Layne himself has done many different variations of the program and had success with all of them.

[QUOTE=JamesGold;908082143]Really awesome. What was your BF% in the before pic?[/QUOTE]
At the time I was doing modeling so I had to stay at about 8-10%. I tracked what I ate but I didn't lift because I wouldn't be able to fit into the clothing if I got any bigger.

[QUOTE=CrownMe;908088463]Mirin hard man you put in serious work. I want to try PHAT but I don't want to give up deads or do them on leg day. I'm gonna give it a go in the winter though i think.[/QUOTE]
I don't thing you've really grasped the concept of PHAT. You can do the program however you see fit. I personally deadlift twice a week, once on Power Lower and then later on hyper-lower with SLDL or speed deadlifts. My deadlift started at about 225 and now I'm nearing 495!

[QUOTE=yololego;908090343]mirin. you were lean before,how much weight were you putting on a month during this bulk,.[/QUOTE]

I went from 165 @9% bf to about 199@15% in 8 months. I then dieted for the last 16-ish weeks for this contest.

[QUOTE=PrettyBoySwagBk;908098943]..fuaaaarrrkkkkkkkk <3

What weight did you cut down from? What was your heaviest after your bulk?[/QUOTE]

Shy of about 200lb at 15% bf, check my body space progress photos to see the progression, I kept it updated as I went through the process.

[QUOTE=JinKazama23;908118563]Wow! That's insane.

Quick question: Is that kind of bf% (4%) sustainable over a longer period of time?[/QUOTE]

I would probably be able to keep this sort of body fat for long period of time if I wanted to because naturally I believe to have a low body fat set point but I want to continue to improve and eventually get my pro natural card. I will be reverse dieting after the contest so I hope to stay lean for most of the next offseason.

Saw it said 4% bodyfat, came in expecting 8%, saw pics and felt compelled to post this. Good job man, certainly around 4%!

wow (all I can say)

[QUOTE=DiamondMaker;908021533]Thanks for the support guys, hoping to bring home some hardware.[/QUOTE]

Saw 4% bodyfat, expected red. Was pleasantly surprised! Reps

Holy fuark@your lower back.

Not going to lie, I came in here expecting you to be like 8%. Great ****ing job. Although you are closer to 5.5%. If your glutes aren't as striated as your deltoids in the 2nd pic, then you aren't 4%. If they are, well god damn bro.

Well done man, keep lifting hard

[QUOTE=mxer657;908348753]Not going to lie, I came in here expecting you to be like 8%. Great ****ing job. Although you are closer to 5.5%. If your glutes aren't as striated as your deltoids in the 2nd pic, then you aren't 4%. If they are, well god damn bro.[/QUOTE]

They're not as striated as my delts, but they're actually pretty close. I'll probably post some more pics in posing trunks up after my carbup on monday and tuesday. This was on my final depletion day of 140carbs, so I'm hoping to look that next level freaky after two days of 300+carbs.