How much food is required for these transformations?
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12-27-2012, 05:44 PM #7831
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12-27-2012, 06:06 PM #7832
Here's an example of what I'd eat on a day when I did cardio and lifting (2 hours in the gym). I still have a ways to go, hopefully someone with more experience can share as well.
Meal 1
2 pieces of wheat bread, 120 cals/22g carbs/5g protein
4 egg whites, 100 cals/20g protein
2 scoops of whey protein, 260 cals/48g protein + 400ml 2% milk
Meal 2
2 scoops of whey protein, 270 cals/52g protein + 400ml 2% milk
1oz almonds, 160 cals/6g protein/6g carbs/14g fat
Meal 3
Bar 230 cals
Meal 4
8oz chicken 400 cals
2 servings whole wheat pasta 400 cals
1 greek yogurt 190 cals/19g protein
Meal 5
1oz almonds, 160 cals/6g protein/6g carbs/14g fat
Meal 6
2 scoops of whey protein, 270 cals/52g protein + 400ml 2% milk
Meal 7
1 serving whole wheat pasta 200 cals
Meal 8
1 scoop of whey protein, 130 cals/24g protein + 300ml 2% milk
Meal 9
1 serving whole wheat pasta 200 cals
4oz chicken 200 calsLast edited by epox4life; 12-27-2012 at 06:27 PM.
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12-27-2012, 06:30 PM #7833
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12-27-2012, 06:40 PM #7834
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12-28-2012, 02:42 PM #7835
Man breakfast alone I'm eating 4 eggs 2 bagels 2 packs of oatmeal and some cereal about 800+ calories at least 60 g of protein and at least 100g of carbs then before gym pasta n protein shake same thing for post workout. Then chicken veggies hamburger potatoes fish fruits and steak for the rest of the day. Does this sound legit?
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12-28-2012, 03:38 PM #7836
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12-28-2012, 06:13 PM #7837
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12-28-2012, 07:07 PM #7838
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12-28-2012, 07:37 PM #7839
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12-29-2012, 07:35 AM #7840
Here's my transformation so far, gained about 40lbs in two year.
Height was about 6'0 in 2010 and about 6'2 in 2011..
Edit: bodyspace.bodybuilding.com/photos/view-user-photo/18675722#commentStartLast edited by Glenn2611; 12-30-2012 at 01:42 AM.
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12-29-2012, 08:43 AM #7841
- Join Date: Nov 2012
- Location: Dallas, Texas, United States
- Posts: 867
- Rep Power: 471
It's been just over a month since I decided to get back into shape, and to go further than I ever have before. Here's my one month progress.
The day I decided to change my life, Nov. 27th is the first pic. @149.4.
Here's me two days ago, Dec. 27th. The holidays messed me up because the gym I was using was closed during the holidays and I was traveling, so although a month of time has passed, there's actually only been three weeks of actual training and "proper" dieting.
The second pic is me @159.8.
Both of these pictures were taken in the morning, right after I used the restroom, but before eating.
If anybody wants to take a guess as to my bf% I'd appreciate it. Scale at home says 14.9% (more than before pic) and the hand scale at the gym says 5.3%. I need calipers...Last edited by BigVic92; 12-29-2012 at 09:23 AM.
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12-29-2012, 09:40 AM #7842
good job!!!
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12-30-2012, 07:10 AM #7843
Here's my progress from when I started lifting 6 months ago. I'm 6'3" and have always been very skinny...determined to change that!
July 2012
163 pounds
~6% bodyfat / 153 pounds lean mass
December 2012
195 pounds
11% bodyfat / 174 pounds lean mass
I'm still very much a beginner and have a long way to go. Will update this in 6 months with (hopefully) better photos. In the meantime, anyone have any critiques or advice? Thanks!
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12-31-2012, 10:00 AM #7844
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01-01-2013, 08:40 PM #7845
Some of these transformations are really awesome. It's really unfortunate though that people post these and give no information on how they got there. I know myself and literally thousands of other people would benifit if whenever someone posted a transformation with pics we could learn what they did to get there. In this way we could see real results of each program and find the ones that produce the best gains.
I really think it would be helpful if EVERYONE WHO POSTED PICTURES also posted their routine, basics of their diet and how long the change took, and if it was natural or not. If you agree with this please say something.
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01-01-2013, 08:44 PM #7846
Since I'm at 50 I can post pictures. Overall on my bulk I just gained fat, so I have't done great.
There has been a little change in my legs though so to try and help others here you go:
My Routine was SS or Starting Strength
I workout 3 days per week for about 3 months then rested for about 3 weeks and did other things with my free time.
I ate about 3000 calories per day, getting 1 gram per pound of body mass.
Obviously natural, I only used some whey protein powder.
Went from 146 to 160
Before
After
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01-01-2013, 09:02 PM #7847
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01-01-2013, 09:05 PM #7848
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01-02-2013, 07:38 AM #7849
- Join Date: Nov 2012
- Location: Dallas, Texas, United States
- Posts: 867
- Rep Power: 471
As far as training, I'm doing JasonDB's novice 5x5 fullbody, which you can find in the Workout Programs forum. As far as dieting/nutrition, I eat 4,000 calories a day (minimum). Caloric intake is my main concern. When I eat the way I normally do I get over 200g of protein, 400g of carbs, 100g of fat. Errday. And I take a boat load of supplements.
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01-02-2013, 11:17 AM #7850
Thanks for the info dude. Honestly one month is usually too soon to see anything when bulking. To me it looks like you gained some fullness to your muscles mostly in your shoulders. See what other people say but I would guess your body at at 14 ish percent. Any pictures of legs? Take pics again in 2 months and hopefully you see a difference from your starting weight.
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01-02-2013, 11:31 AM #7851
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01-02-2013, 03:11 PM #7852
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01-02-2013, 03:34 PM #7853
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01-02-2013, 03:36 PM #7854
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01-02-2013, 03:38 PM #7855
- Join Date: Jan 2013
- Location: United Kingdom (Great Britain)
- Age: 37
- Posts: 5
- Rep Power: 0
My pics of before and after are freely available on my profile.
I am happy to take any constructive criticism. Most criticism has been that I need to work on increasing my leg mass and that I perhaps need to lean my belly out but I dont want the abs look
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01-02-2013, 04:01 PM #7856
transformation
from two years ago me on the left to now i used to be real skinny but just learned how to eat properly
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01-02-2013, 04:03 PM #7857
You need to work on pictures that show your body lol. It definitely looks like you gained width in the shoulders, and I'm assuming size in your arms. Showing pictures where you are just standing there in long sleeves and then the next picture you are in a tight shirt flexing with all of your might is of little value to show how you "transformed". How would anyone criticize your legs, they aren't in the pictures. How would anyone comment on your body fat or what muscles you have that are strong and what ones are lagging?
Sorry for being brutal, but you asked for it so I'm sure you can take it. If you plan to progress take lots of decent pics now that you can replicate later to see your actual change. Anyway you look stronger than me.
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01-02-2013, 04:05 PM #7858
Could you post your routine? If you didn't do a routine could you post your lifts and set/rep ranges and how often per week? Perhaps it's more time than you want to spend but your progress looks awesome and I bet there are a lot of untrained people who look like your before that would appreciate your info.
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01-02-2013, 06:09 PM #7859
Sure bro. For the first year I was in high school so it was hard enough to go gym so I was liftin 3 times a week focusing on deadlifts, squats, dumbell press and would also do shoulder press and basic arm workouts, then lastyear I was goin 5 days a week following a routine for couple of weeks then cahangin it I don't like sticking to
Too much of a routine, check simplyshredded.com interviews and they have some awesome routines Jaque de bruyn,s in particular but u should change them up every week either by changing order up or incorporate diff things into it. Hope that helps may aesthetics be with u xoxo
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01-02-2013, 07:44 PM #7860
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