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  1. #1
    Registered User DiamondMaker's Avatar
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    1 year transformation 165 to 180 @ 4% body fat

    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!
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  2. #2
    Registered User xanderlam's Avatar
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    amazing conditioning and shape. mirin and repped
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  3. #3
    Registered User GettinCutup's Avatar
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    Perfection
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  4. #4
    Registered User Garthy511's Avatar
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    Originally Posted by DiamondMaker View Post
    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!
    actually incredible man!

    good luck for your first show, you're more than ready
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  5. #5
    Registered User DiamondMaker's Avatar
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    Thanks for the support guys, hoping to bring home some hardware.
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  6. #6
    Registered User JSG89's Avatar
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    simply shredded bro

    mirin hard
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  7. #7
    chicken bananas gregoryswan's Avatar
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    damn, amazing transformation in just 1 year. shredded as fuark. mirin tri's n bi's
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  8. #8
    Registered User ShinySephiroth's Avatar
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    *jaw drop*
    ~RIP~ Smitty Werben Jeger Man Jensen
    PR
    Body
    BF (%)-8 [6/30/12]
    Wt (lbs)-170 [6/30/12]
    Lifts(lbs)
    BP-285 [Current]
    Para. Squat-355 [Current]
    Clean-225 [Current]
    DL-480 [4/20/16]
    Run(M:S)
    1 Mile-5:38 [1/3/14]
    1.5 Mile-9:05 [11/12/13]
    5K-19:13 [3/21/12]
    Marathon(Hr:M:S)
    Half-1:44:22 [11/27/13]
    Full-4:14:19 [5/30/15]
    Cycling(Miles)
    20(Non Time Trial)-1:00:47
    40(Non Time Trial)-2:05:00
    Triathlon
    Sprint-1:22:58 [7/2012]
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  9. #9
    Majestic Idiot cupontable's Avatar
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    Call me maybe
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  10. #10
    Hello Hello Grca90's Avatar
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    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?
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  11. #11
    stackin' chips CutItUp9759's Avatar
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    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?
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  12. #12
    Registered User JamesGold's Avatar
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    Really awesome. What was your BF% in the before pic?
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  13. #13
    Registered User CrownMe's Avatar
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    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.
    I'm like the opposite of a bulimic chick....everytime I look in the mirror I think I'm too skinny and I start shoving food down my throat.
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  14. #14
    Registered User Virrhoe's Avatar
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    repped, in ****ing sane body
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  15. #15
    Registered User yololego's Avatar
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    mirin. you were lean before,how much weight were you putting on a month during this bulk,.
    goal-160lbs

    bf 10%
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  16. #16
    Registered User ThePann1907's Avatar
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    Wow, Amazing Transformation!
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  17. #17
    Registered User PrettyBoySwagBk's Avatar
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    ..fuaaaarrrkkkkkkkk <3

    What weight did you cut down from? What was your heaviest after your bulk?
    LA Muscle Sponsored Athlete

    RIP Zyzz.. Forever mirin'
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  18. #18
    Registered User nisog24's Avatar
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    Originally Posted by ShinySephiroth View Post
    *jaw drop*
    Double jaw drop!
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  19. #19
    Registered User Okapi's Avatar
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    Ripped to shreds, great job man and best of luck!
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  20. #20
    Registered User JinKazama23's Avatar
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    Wow! That's insane.

    Quick question: Is that kind of bf% (4%) sustainable over a longer period of time?
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  21. #21
    Banned NaturallySwole's Avatar
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    In 1year f*ck that's impressive,congrats brah
    Good luck with contest
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  22. #22
    Registered User elementaltoad's Avatar
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    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!
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  23. #23
    Registered User DiamondMaker's Avatar
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    Originally Posted by Grca90 View Post
    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?
    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 !

    Originally Posted by CutItUp9759 View Post
    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?
    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.

    Originally Posted by JamesGold View Post
    Really awesome. What was your BF% in the before pic?
    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.

    Originally Posted by CrownMe View Post
    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.
    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!

    Originally Posted by yololego View Post
    mirin. you were lean before,how much weight were you putting on a month during this bulk,.
    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.

    Originally Posted by PrettyBoySwagBk View Post
    ..fuaaaarrrkkkkkkkk <3

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

    Originally Posted by JinKazama23 View Post
    Wow! That's insane.

    Quick question: Is that kind of bf% (4%) sustainable over a longer period of time?
    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.
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  24. #24
    Unregistered User MardyKNT's Avatar
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    Saw it said 4% bodyfat, came in expecting 8%, saw pics and felt compelled to post this. Good job man, certainly around 4%!
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  25. #25
    Registered User evensteve101's Avatar
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    wow (all I can say)
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  26. #26
    Registered User ant1lg's Avatar
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    Originally Posted by DiamondMaker View Post
    Thanks for the support guys, hoping to bring home some hardware.
    Saw 4% bodyfat, expected red. Was pleasantly surprised! Reps
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  27. #27
    Registered User WheelzDatKeelz's Avatar
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    Holy fuark@your lower back.
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  28. #28
    Registered User mxer657's Avatar
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    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.
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  29. #29
    Registered User painedadj's Avatar
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    Well done man, keep lifting hard
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    Registered User DiamondMaker's Avatar
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    Originally Posted by mxer657 View Post
    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.
    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.
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