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  1. #1
    NPC Bodybuilder Sulutuk's Avatar
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    Red face My 10 Week Body Transformation

    I started my Body Transformation on January 21, 2011. It has been 10 weeks and here are the results:








    Here's my wife Susan's 10 Week Body Transformation Pics:






    Last edited by Sulutuk; 03-30-2011 at 06:55 PM.

  2. #2
    Stage Bound BigBoLuke93's Avatar
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    Good Work! Awesome Change!

    What was your diet/ routine like?

  3. #3
    Registered User skibum81290's Avatar
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    Great work man. What was your diet like? Bulk then Cut or just Cut.

  4. #4
    Registered User Crhonos's Avatar
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    nice results! what was your starting weight? im curious

  5. #5
    Bloody but unbowed fittofattofit's Avatar
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    Fantastic - the power of muscle memory!
    What's happened to your weight, measurements and lifts over the 10 weeks?
    I love the definition and muscularity in your back (I want my back to look like that!) - bodyfat maybe 8%
    Looks like you'll be back on the stage by the end of the year!
    Last edited by fittofattofit; 03-29-2011 at 06:37 PM.
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs

  6. #6
    NPC Bodybuilder Sulutuk's Avatar
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    Originally Posted by BigBoLuke93 View Post
    Good Work! Awesome Change!

    What was your diet/ routine like?
    Here is what I eat usually:

    Breakfast: 1/2 cup oatmeal, 4 egg whites
    Snack: 1 can of tuna
    Lunch: 1 turkey sandwich w/mustard
    Snack: 1 can of tuna
    Post-Workout: 2 scoops whey protein
    Dinner: 1 chicken breast, various veggies

    Here is my workout routine:

    Monday: rest/cardio
    Tuesday: quads
    Wednesday: rest/cardio
    Thursday: delts/traps/cardio
    Friday: hams/calves/abs/cardio
    Saturday: chest/triceps/cardio
    Sunday: back/biceps/cardio

  7. #7
    Summer Cutting R1Speed's Avatar
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    Nice job bro!. Looking really good. Motivates me to keep going with my cut

  8. #8
    NPC Bodybuilder Sulutuk's Avatar
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    Originally Posted by skibum81290 View Post
    Great work man. What was your diet like? Bulk then Cut or just Cut.
    I've been cutting. I am quite surprised by the amount of muscle i've been able to build while on a caloric deficit. The human body is an amazing machine.

  9. #9
    Registered User Hondaguy12's Avatar
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    Crazy transformation!! You look so much better than before. Rep for sure.
    5'10 - 237
    Current Status: Cutting 37 more pounds to go

  10. #10
    NPC Bodybuilder Sulutuk's Avatar
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    Originally Posted by Crhonos View Post
    nice results! what was your starting weight? im curious
    I was 164 lbs on January 21st 2011. I am 154 lbs today, March 29th 2011.

  11. #11
    Transformation-Domination PaLftr's Avatar
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    Inspiring progress man.
    I

  12. #12
    ( ͡° ͜ʖ ͡°) .aeterna's Avatar
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    great job! assuming this wasnt ur first attempt at a cut

  13. #13
    NPC Bodybuilder Sulutuk's Avatar
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    Originally Posted by fittofattofit View Post
    Fantastic - the power of muscle memory!
    What's happened to your weight, measurements and lifts over the 10 weeks?
    I love the definition and muscularity in your back (I want my back to look like that!) - bodyfat maybe 8%
    Looks like you'll be back on the stage by the end of the year!
    Hey Fittofattofit!

    I was hoping you were still around.

    I tracked my weight every morning. You can see my weight progress graph on my BodySpace profile. I didn't really track measurements because they didn't change much (other than my waistline). My lifts increased quite a bit. I tracked my lifts on my BodySpace profile as well.

    Thanks for the kind words. I am getting kind of sick of dieting and looking forward to actually eating some damn food and growing!

  14. #14
    Registered User rickhl's Avatar
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    OMG ur a meso from hell!

  15. #15
    NPC Bodybuilder Sulutuk's Avatar
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    Originally Posted by R1Speed View Post
    Nice job bro!. Looking really good. Motivates me to keep going with my cut
    Thank you! Good luck with your cut! The first 8 weeks of cutting wasn't so bad. The longer you go, the harder it gets...

    I must admit I cheated on my diet today. I was so sluggish at work and had me a foot-long subway sammich. I am feeling MUCH better now!

  16. #16
    Registered User squibbscr's Avatar
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    Great work, great before and after shots. Good simple/healthy diet and routine.
    http://www.youtube.com/user/squibbscr

  17. #17
    NPC Bodybuilder Sulutuk's Avatar
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    Originally Posted by Hondaguy12 View Post
    Crazy transformation!! You look so much better than before. Rep for sure.
    Thanks Hondaguy! I appreciate the reps!

    I still have 2 weeks left in the Bodybuilding.com/ON Transformation Contest, so I will be dieting a bit longer to try and dial it in.

    Does anyone have any suggestions for improvement in my final 2 weeks?

  18. #18
    NPC Bodybuilder Sulutuk's Avatar
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    Originally Posted by PaLftr View Post
    Inspiring progress man.
    Thanks!


    Originally Posted by .aeterna View Post
    great job! assuming this wasnt ur first attempt at a cut
    I was a competitive bodybuilder 6 years ago. Since then I had stopped lifting, and basically ate fast food everyday.

  19. #19
    NPC Bodybuilder Sulutuk's Avatar
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    Originally Posted by rickhl View Post
    OMG ur a meso from hell!
    lol, I always thought of myself as an ectomorph...

  20. #20
    Diablo III DeathAtAFuneral's Avatar
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    Amazing progess man. Do you know how many calories you were eating? Did you eat that sample diet you posted everyday?
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  21. #21
    Registered User Jim2011's Avatar
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    Amazing work....Just wow...

  22. #22
    NPC Bodybuilder Sulutuk's Avatar
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    ...
    Last edited by Sulutuk; 03-30-2011 at 06:56 PM.

  23. #23
    NPC Bodybuilder Sulutuk's Avatar
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    Originally Posted by DeathAtAFuneral View Post
    Amazing progess man. Do you know how many calories you were eating? Did you eat that sample diet you posted everyday?
    I logged all my calories into the "Lose IT!" Iphone App. I generally got between 1000-1500 calories per day. I tried to stick as close as possible to my diet plan. Sometimes my wife would make different things for dinner which gave me a little variety in my diet.

    Here are some things I learned that helped me along the way:

    1) Half a banana in your oatmeal each morning makes it taste much better.

    2) A tablespoon or two of relish in the tuna improves the taste tremendously.

    3) Mustard is ZERO calories, i use it everyday on my turkey sandwich.

    4) I lost more weight when I got rid of my pre-bed casein protein shake meal.

    I hope this helps!

  24. #24
    Registered User neil.o's Avatar
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    Amazing progress man, almost too good to be true!
    Never forget: A healthy diet is NECESSARY to have any effect on body composition.

  25. #25
    Accessorizing wit my reps gymjunki3's Avatar
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    I found this thread inspirational Im currently cutting 1 week into diet i have similar body fat to your original picture. I cant believe how much muscle you have put on.
    If i get half your results by 10 weeks i will be happy.

  26. #26
    Registered User try2bebuff's Avatar
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    dang looking good

  27. #27
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    Originally Posted by Sulutuk View Post
    I logged all my calories into the "Lose IT!" Iphone App. I generally got between 1000-1500 calories per day. I tried to stick as close as possible to my diet plan. Sometimes my wife would make different things for dinner which gave me a little variety in my diet.

    Here are some things I learned that helped me along the way:

    1) Half a banana in your oatmeal each morning makes it taste much better.

    2) A tablespoon or two of relish in the tuna improves the taste tremendously.

    3) Mustard is ZERO calories, i use it everyday on my turkey sandwich.

    4) I lost more weight when I got rid of my pre-bed casein protein shake meal.

    I hope this helps!
    Wow 1000-1500 calories, if that is true that's that much more impressive. I can't imagine gaining muscle and losing fat WHILE doing cardio on those numbers. Did you ever feel really hungry? Not to mention I'm not a seafood person and don't care for mustard either haha. Repped
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  28. #28
    Thick Chicks and Protein Amel's Avatar
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    look

    it looks good, but I highly doubt this

    not hating, just think its pretty impossible to make this kind of change in 10 weeks
    Getting cut again

  29. #29
    Registered User hurricane211's Avatar
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    Originally Posted by Sulutuk View Post
    I started my Body Transformation on January 21, 2011. It has been 10 weeks and here are the results:





    amazing work! whats ur secret?
    [100K 2012 Transformation Challenge Participant]

  30. #30
    Registered User hurricane211's Avatar
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    hurricane211 will become famous soon enough. (+50) hurricane211 will become famous soon enough. (+50) hurricane211 will become famous soon enough. (+50) hurricane211 will become famous soon enough. (+50) hurricane211 will become famous soon enough. (+50) hurricane211 will become famous soon enough. (+50) hurricane211 will become famous soon enough. (+50) hurricane211 will become famous soon enough. (+50) hurricane211 will become famous soon enough. (+50) hurricane211 will become famous soon enough. (+50) hurricane211 will become famous soon enough. (+50)
    hurricane211 is offline
    Originally Posted by Sulutuk View Post
    Here's my wife Susan's 10 Week Body Transformation Pics:






    amazing as well... does she have a bodyspace?
    [100K 2012 Transformation Challenge Participant]

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