1 year transformation 165 to 180 @ 4% body fat

[WalpyyDoesItAll]

jesus christ your back is F***ing insane!! Great Work! Keep it Up!

[Myspacebarbroke]

Like everyone else has said, I expected a higher bf. Great job. Great gains in a year too! I might have to drop all this athletic training **** and start trying to look jacked like you haha.

[Marcobrah]

Nice work bro! I like it very much!

[ruicosta]

whats your diet and macros like?

[TiTanV]

Great job man, delts look great especially the striations.

[DiamondMaker]

whats your diet and macros like?

Offseason I slowly got up to 400ish carbs, stayed with 230p/70f whole time.

As for the cut I did, I started at 205c/250p/60f with a Refeed once a week of 400c/230p/45f and slowly brought it down (in 15carb or 5g fat increments) over the course of about 16 weeks to 165c/250p/45f with two refeeds a week of 350c/210p/40f.

I'm going to start reverse dieting next week with 260c/225p/50f and every other week add about 20c and/or 5grams of fat

I eat pretty much "clean foods" but ultimately it's all about hitting the macro numbers and making sure I get at least 30g of fiber daily. I split my meals up typically in 3-5 meals daily and drink 1 serving of Xtend between them.

[steven1977]

Incredible progress in that time. Great job.

[J9S3]

well done man, serious motivation for me to stop slacking!

[LionRiver]

omg genetics are ridiculous. AND you started out in great shape to begin with.

fuaaaark.

repped

[TheSecondName]

You bulked from 165 to 199 in about 35/36 weeks?? And then you went on a cut for 16 weeks from 199 lbs to 180 (currently?) in one year... ?

One of the best transformation i've seen so far in just one year.

[gingersgym]

are you quite inactive during the day?

your macros work out at 3150 ish bulking... im eating more than that and im 5,9 lol

[DiamondMaker]

You bulked from 165 to 199 in about 35/36 weeks?? And then you went on a cut for 16 weeks from 199 lbs to 180 (currently?) in one year... ?

One of the best transformation i've seen so far in just one year.

Basically. I just looked back at the dates, its about 13-14 months or so. I went very quickly from 165 to 180, something like 8-12 weeks. I then took another 28-32 or so weeks to get to 200.
I dieted for about 16 weeks to get from 199 to 180 (avg'ed about 1.25lb a week).

are you quite inactive during the day?

your macros work out at 3150 ish bulking... im eating more than that and im 5,9 lol

Not really, I live in Manhattan so I tend to walk around a lot. However as of right now in my prep I am completely inactive during the day lol.
When I began lifting and eating I was at very low calorie intake because I was doing modeling, maybe only 1500 daily to stay at 165 - so I think part of it was that my metabolism was a bit shut down. I also did reefed days on my leg days (so twice a week) that were probably like 600c 225p 100f days. So if you looked at my weekly macro intake and averaged it out to 7 days it was probably more like a 3300kcal+

[Xync]

Outstanding!!! Good luck with your show

[kaebow]

Basically. I just looked back at the dates, its about 13-14 months or so. I went very quickly from 165 to 180, something like 8-12 weeks. I then took another 28-32 or so weeks to get to 200.
I dieted for about 16 weeks to get from 199 to 180 (avg'ed about 1.25lb a week).



Not really, I live in Manhattan so I tend to walk around a lot. However as of right now in my prep I am completely inactive during the day lol.
When I began lifting and eating I was at very low calorie intake because I was doing modeling, maybe only 1500 daily to stay at 165 - so I think part of it was that my metabolism was a bit shut down. I also did reefed days on my leg days (so twice a week) that were probably like 600c 225p 100f days. So if you looked at my weekly macro intake and averaged it out to 7 days it was probably more like a 3300kcal+

You were maintaining 165lb with only 1500 calories? wtf doesn't make sense

[gashcader]

came in expecting a non legitimate 4%, left shocked, that back, conditioning is as good as it gets. please explain how you did this?

[AceHigh03]

fuark u killed it bro

[jolanar1]

Pretty much the best transformation I have ever seen.

[jayxbrown]

bro amazing job best of luck!!

[jon1995]

how did you look like that in your before picture with bodyweight exercises only

[MiscDemeanor]

OH MY. I don't even...good job dave man! Definitely mirin hard work

[jaycoop93]

Dudeeeeee you've just modivated me to step up my game lol ****! but good job!

[Thujone]

Holy **** dude, your figure was good before, but wow @ the after.

[SkinnyGuy11]

Holy **** dude, your figure was good before, but wow @ the after.

Hey man

1)What were your before and after lifts on PHAT?

2) Also can you post the modifications you did to layne's routine.

3 )oh and what rate did you bulk at? i.e 1/2lb a week etc


Amazing progress btw bro, i'm inspired

[Camdz28]

Scary ripped. Amazing job my dude.

[DiamondMaker]

You were maintaining 165lb with only 1500 calories? wtf doesn't make sense

Im 6 foot 1, so 165 for my frame is very thin, aroximately a size zero in men's (28 size jeans, 40-42 suit) which is where I needed to be for the industry. I only ate roughly around 100c 180p 40f daily, often times under 100c a day. I drank a lot of coffee and took a lot of health supplement to try and substitute my vitamins. Diet was mostly just fish and vegetables but I didn't really track it I just didn't eat much.
The only exercise I did was laying ab raises, pushups and some pull ups couple times a week.

Hey man

1)What were your before and after lifts on PHAT?

2) Also can you post the modifications you did to layne's routine.

3 )oh and what rate did you bulk at? i.e 1/2lb a week etc


Amazing progress btw bro, i'm inspired

Ive never tried 1 rep maxes so i can only go by normal rep weight.When I first got in the gym I was doing like 175 on bench, 185 squat and 225 deadlift. Oddly I could do 225 on rows and the whole stack of weight on calve stuff from the start.
Now I'm doing about 250 bench for 6, 315ish on squats, getting close to 5 plates on deadlifts- my goal is to be able to get 6 by the end of coming offseason.

The major modifications I made to the default posted phat program was with shoulders. I got rid of the 3 upright row sets on hyper and replaced them with 3 heavy sets of lateral raises followed by 2 light sets of strict lateral raises. I also added 3 sets of heavy barbell shrugs to the end of my hyper shoulder workout.

Later I found that my chest didn't need much volume so I took out the 3 sets of machine press but added an additional db fly set (from 2 to 3).

However this coming offseason I plan to more heavily modify the program to place emphasis on hamstrings and biceps.

My trainning partner had found his legs were not growing as well so he starting a more untraditional split of
Day 1- lower power - carb up
Day 2 - upper power
Day 3 - rest
Day 4 - lower hyper
Day 5 - upper hyper
Day 6 - lower hyper - carb up
Day 7 - rest
And has made some really incredible progress.

Everyone will find that they have areas that will not develop as well, you simply adjust phat (by increasing volume and possibly frequency). Your body at first might feel like you're over trainning but as it adapts, then you will make the progress. Too many people fear overtraining, personally I think it's a myth and the real key Is learning when to Deload.

[JTeK]

Shredded! Good luck at your show!

[SkinnyGuy11]

Im 6 foot 1, so 165 for my frame is very thin, aroximately a size zero in men's (28 size jeans, 40-42 suit) which is where I needed to be for the industry. I only ate roughly around 100c 180p 40f daily, often times under 100c a day. I drank a lot of coffee and took a lot of health supplement to try and substitute my vitamins. Diet was mostly just fish and vegetables but I didn't really track it I just didn't eat much.
The only exercise I did was laying ab raises, pushups and some pull ups couple times a week.



Ive never tried 1 rep maxes so i can only go by normal rep weight.When I first got in the gym I was doing like 175 on bench, 185 squat and 225 deadlift. Oddly I could do 225 on rows and the whole stack of weight on calve stuff from the start.
Now I'm doing about 250 bench for 6, 315ish on squats, getting close to 5 plates on deadlifts- my goal is to be able to get 6 by the end of coming offseason.

The major modifications I made to the default posted phat program was with shoulders. I got rid of the 3 upright row sets on hyper and replaced them with 3 heavy sets of lateral raises followed by 2 light sets of strict lateral raises. I also added 3 sets of heavy barbell shrugs to the end of my hyper shoulder workout.

Later I found that my chest didn't need much volume so I took out the 3 sets of machine press but added an additional db fly set (from 2 to 3).

However this coming offseason I plan to more heavily modify the program to place emphasis on hamstrings and biceps.

My trainning partner had found his legs were not growing as well so he starting a more untraditional split of
Day 1- lower power - carb up
Day 2 - upper power
Day 3 - rest
Day 4 - lower hyper
Day 5 - upper hyper
Day 6 - lower hyper - carb up
Day 7 - rest
And has made some really incredible progress.

Everyone will find that they have areas that will not develop as well, you simply adjust phat (by increasing volume and possibly frequency). Your body at first might feel like you're over trainning but as it adapts, then you will make the
progress. Too many people fear overtraining, personally I think it's a myth and the real key Is learning when to Deload.

Thanks for the detailed reply man, so you did nothing but variations of PHAT from your first day in the gym?

My lifts atm are,

Squat -242lbs
Deadlift- 264lbs
Bench- 154LBS
Rows - 132lbs

^ All for 5 reps.

Do you recommend i jump straight into PHAT or wait till i get my lifts up?

[DiamondMaker]

Thanks for the detailed reply man, so you did nothing but variations of PHAT from your first day in the gym?

My lifts atm are,

Squat -242lbs
Deadlift- 264lbs
Bench- 154LBS
Rows - 132lbs

^ All for 5 reps.

Do you recommend i jump straight into PHAT or wait till i get my lifts up?

Pretty much right from the beginning, my workout partner began phat from day 1. As long as you are appropriately doing the movements, there is no reason not to begin the program now. The problem id imagine is most people do not do movements with correct form and learn to push themselves appropriately (like when to not go for the failure in hyper) and yet how to motivate themselves to Constantly get stronger... Until they've mastered other programs.

[SkinnyGuy11]

Pretty much right from the beginning, my workout partner began phat from day 1. As long as you are appropriately doing the movements, there is no reason not to begin the program now. The problem id imagine is most people do not do movements with correct form and learn to push themselves appropriately (like when to not go for the failure in hyper) and yet how to motivate themselves to Constantly get stronger... Until they've mastered other programs.

Yeah i'm planning to get my lifts up and start phat in spetember and run it for a year, right now i'm about 162lbs at 12%, you think i could get to 180 and 9% by next year bro?

I'm about 5'10-11

[Lucusp]

Would you post up a detailed work out log and diet ?

how long did your workouts go for ?

when did you do cardio ?

put some pics up from when you go on stage

WICKED TRANSFORMATION VERY INSPIRATIONAL AND MOTIVATIONAL