My 12 week transformation

[Johnnybomb]

So today is exactly the end of my 3 month transformation. After moving to China I didn't lift for 3 years because I had to ensure my company would survive, now that it's becoming stable I started to lift. This is the before and after

[Icpowell]

Great progress. Keep up the good work

[Jordanl2424]

Repped. Nice bro. Looking lean and mean.

[MultisaurusRex]

awesome man! 12 weeks thats very impress, think of where you will be in 12 months!!

[GANTOBURY]

great job for only 12 weeks...looking solid

[Murdomac101]

Good work johnny. What was your routine for the three months?

[Johnnybomb]

Good work johnny. What was your routine for the three months?

First month I basically lived off protein shakes and veggies. I didn't care much for eating solid food because I just wanted to melt the fat off asap I was only getting 1600-1800 calories.

6 AM - Protein shake (2 scoops)
9 AM - 1/2 cup of oatmeal
9:30-11:30 AM - lift
12 PM - Protein shake (2 scoops)
3 PM - 2 cups of raw veggies
6 PM - Protein shake (2 scoops)
9 PM - 1/2 cup oatmeal & 2 cups of steamed veggies
10 PM - Protein shake (2 scoops), maybe a banana or 100 grams sweet potato

2nd month I increased my calories to 2100-2400 and started taking multivitamins, fish oil, BCAA, creatine and craze

6 AM - Protein shake (2 scoops), maybe 1-2 whole egg
9 AM - 1/2 cup of oatmeal, 1 scoop craze, 2000 mg BCAA, 1 orange triad
9:30-11:30 AM - lift
12 PM - Protein shake (2 scoops), 2000 mg BCAA, 5 grams creatine, 1 orange triad, pills of fish oil
1 PM - Banana or 100 grams sweet potato
4 PM - 1/2 cup of white rice or pasta, 6-8 oz of red meat/fish or a chicken breast, 1 cup of raw veggies
7 PM - Protein shake (2 scoops)
10 PM - tofu & 1 cup of steamed veggies
11 PM - Protein shake (1 scoop), maybe 1 banana or 100 grams sweet potato

3rd month I increased my calories to 2800-3100

6 AM - Protein shake (1 scoops), 3-5 whole eggs
9 AM - 1/2 cup of oatmeal, 1 scoop craze, 2000 mg BCAA, 1 orange triad
9:30-11:30 AM - lift
12 PM - bowl of fruit, Protein shake (2 scoops), 2000 mg BCAA, 5 grams creatine, 1 orange triad, 6 pills of fish oil, 200 grams sweet potato
1 PM - 6-8 oz of red meat, 1 cup of veggies, 1/3 cup of white rice or pasta, 1/2 tbsp of evoo
4 PM - 6-8 oz of fish, 1/3 cup of white rice or pasta, 1 cup of veggies, 1/2 tbsp of evoo
7 PM - 1 chicken breast, 1 cup of veggies, 1/2 cup of white rice or pasta, 1/2 tbsp of evoo
10 PM - 1 chicken breast & 1 cup of steamed veggies
11 PM - 1-1.5 oz of assorted nuts (no homo) or as much fruit as I want

My first 6 weeks I didn't have one cheat meal and lifted 1.5-2 hours everyday with no days to rest. I didn't care about over training because I had no muscle to lose to begin with and I bought a year pass for daily 1 hour massage and acupuncture so there really is no need for me to take rest days.

Now I have a cheat meal every 2-3 weeks usually something like 2 large papa john pizzas or 5 big macs or go eat hot pot for 1.5 hours or go to my restaurant and gorge for a couple hours. 2 days a week I'll eat more fats and the other day I'll eat more carbs. I have 1 rest day every 2-3 weeks now.

My training first 8 weeks was a 4 day split and big muscle groups I did 25-30 sets of 10-12 reps and smaller muscles got 16-20 sets of 10-12 reps

Day 1 - Chest, Triceps, abs
Day 2 - Back, traps, obliques
Day 3 - Shoulders, biceps, forearms
Day 4 - Quads, Hams, Glutes, calves
Repeat

Now my routine is

Day 1 - Chest, abs
Day 2 - Back, traps, obliques
Day 3 - Legs, glutes, calves
Day 4 - Shoulders, abs
Day 5 - Arms, forearms, obliques
Day 6 - Big 4 5x5's (squats, deads, bench, weighted pullups)
Day 7 - bodyweight exercises, lagging bodyparts day, 1 hour of yoga.

I still spend 1.5-2 hours in the gym each day and always use my stop watch to time my rest at 1 minute in between sets and 2 min in between exercises. 5x5 days I take 3 min in between sets and 3 min in between exercises.

The only cardio I do is walk to my studio and back home each way which is 1.2-1.7 km depending if I want to take the subway that day.

I never bothered to count my calories when it came to veggies and fruits because I never seen a person get fat gorging on veggies and fruits.

[totogate]

training 7 a week? isn't that alil bit crazy?

[sameerb1]

First month I basically lived off protein shakes and veggies. I didn't care much for eating solid food because I just wanted to melt the fat off asap I was only getting 1600-1800 calories.

6 AM - Protein shake (2 scoops)
9 AM - 1/2 cup of oatmeal
9:30-11:30 AM - lift
12 PM - Protein shake (2 scoops)
3 PM - 2 cups of raw veggies
6 PM - Protein shake (2 scoops)
9 PM - 1/2 cup oatmeal & 2 cups of steamed veggies
10 PM - Protein shake (2 scoops), maybe a banana or 100 grams sweet potato

2nd month I increased my calories to 2100-2400 and started taking multivitamins, fish oil, BCAA, creatine and craze

6 AM - Protein shake (2 scoops), maybe 1-2 whole egg
9 AM - 1/2 cup of oatmeal, 1 scoop craze, 2000 mg BCAA, 1 orange triad
9:30-11:30 AM - lift
12 PM - Protein shake (2 scoops), 2000 mg BCAA, 5 grams creatine, 1 orange triad, pills of fish oil
1 PM - Banana or 100 grams sweet potato
4 PM - 1/2 cup of white rice or pasta, 6-8 oz of red meat/fish or a chicken breast, 1 cup of raw veggies
7 PM - Protein shake (2 scoops)
10 PM - tofu & 1 cup of steamed veggies
11 PM - Protein shake (1 scoop), maybe 1 banana or 100 grams sweet potato

3rd month I increased my calories to 2800-3100

6 AM - Protein shake (1 scoops), 3-5 whole eggs
9 AM - 1/2 cup of oatmeal, 1 scoop craze, 2000 mg BCAA, 1 orange triad
9:30-11:30 AM - lift
12 PM - bowl of fruit, Protein shake (2 scoops), 2000 mg BCAA, 5 grams creatine, 1 orange triad, 6 pills of fish oil, 200 grams sweet potato
1 PM - 6-8 oz of red meat, 1 cup of veggies, 1/3 cup of white rice or pasta, 1/2 tbsp of evoo
4 PM - 6-8 oz of fish, 1/3 cup of white rice or pasta, 1 cup of veggies, 1/2 tbsp of evoo
7 PM - 1 chicken breast, 1 cup of veggies, 1/2 cup of white rice or pasta, 1/2 tbsp of evoo
10 PM - 1 chicken breast & 1 cup of steamed veggies
11 PM - 1-1.5 oz of assorted nuts (no homo) or as much fruit as I want

My first 6 weeks I didn't have one cheat meal and lifted 1.5-2 hours everyday with no days to rest. I didn't care about over training because I had no muscle to lose to begin with and I bought a year pass for daily 1 hour massage and acupuncture so there really is no need for me to take rest days.

Now I have a cheat meal every 2-3 weeks usually something like 2 large papa john pizzas or 5 big macs or go eat hot pot for 1.5 hours or go to my restaurant and gorge for a couple hours. 2 days a week I'll eat more fats and the other day I'll eat more carbs. I have 1 rest day every 2-3 weeks now.

My training first 8 weeks was a 4 day split and big muscle groups I did 25-30 sets of 10-12 reps and smaller muscles got 16-20 sets of 10-12 reps

Day 1 - Chest, Triceps, abs
Day 2 - Back, traps, obliques
Day 3 - Shoulders, biceps, forearms
Day 4 - Quads, Hams, Glutes, calves
Repeat

Now my routine is

Day 1 - Chest, abs
Day 2 - Back, traps, obliques
Day 3 - Legs, glutes, calves
Day 4 - Shoulders, abs
Day 5 - Arms, forearms, obliques
Day 6 - Big 4 5x5's (squats, deads, bench, weighted pullups)
Day 7 - bodyweight exercises, lagging bodyparts day, 1 hour of yoga.

I still spend 1.5-2 hours in the gym each day and always use my stop watch to time my rest at 1 minute in between sets and 2 min in between exercises. 5x5 days I take 3 min in between sets and 3 min in between exercises.

The only cardio I do is walk to my studio and back home each way which is 1.2-1.7 km depending if I want to take the subway that day.

I never bothered to count my calories when it came to veggies and fruits because I never seen a person get fat gorging on veggies and fruits.

the photo and your plan. it is so inspiring for a person like me.

as a beginner, just wondering, is 20-30 sets of 12 reps normal for one exercise? or am I missing a technical language?

[godevs4ever]

Awesome job in only 12 weeks, I repped you for doing amazing now keep it up!

[DOFLEX]

great

[ejones176]

very nice

[Murdomac101]

First month I basically lived off protein shakes and veggies. I didn't care much for eating solid food because I just wanted to melt the fat off asap I was only getting 1600-1800 calories.

6 AM - Protein shake (2 scoops)
9 AM - 1/2 cup of oatmeal
9:30-11:30 AM - lift
12 PM - Protein shake (2 scoops)
3 PM - 2 cups of raw veggies
6 PM - Protein shake (2 scoops)
9 PM - 1/2 cup oatmeal & 2 cups of steamed veggies
10 PM - Protein shake (2 scoops), maybe a banana or 100 grams sweet potato

2nd month I increased my calories to 2100-2400 and started taking multivitamins, fish oil, BCAA, creatine and craze

6 AM - Protein shake (2 scoops), maybe 1-2 whole egg
9 AM - 1/2 cup of oatmeal, 1 scoop craze, 2000 mg BCAA, 1 orange triad
9:30-11:30 AM - lift
12 PM - Protein shake (2 scoops), 2000 mg BCAA, 5 grams creatine, 1 orange triad, pills of fish oil
1 PM - Banana or 100 grams sweet potato
4 PM - 1/2 cup of white rice or pasta, 6-8 oz of red meat/fish or a chicken breast, 1 cup of raw veggies
7 PM - Protein shake (2 scoops)
10 PM - tofu & 1 cup of steamed veggies
11 PM - Protein shake (1 scoop), maybe 1 banana or 100 grams sweet potato

3rd month I increased my calories to 2800-3100

6 AM - Protein shake (1 scoops), 3-5 whole eggs
9 AM - 1/2 cup of oatmeal, 1 scoop craze, 2000 mg BCAA, 1 orange triad
9:30-11:30 AM - lift
12 PM - bowl of fruit, Protein shake (2 scoops), 2000 mg BCAA, 5 grams creatine, 1 orange triad, 6 pills of fish oil, 200 grams sweet potato
1 PM - 6-8 oz of red meat, 1 cup of veggies, 1/3 cup of white rice or pasta, 1/2 tbsp of evoo
4 PM - 6-8 oz of fish, 1/3 cup of white rice or pasta, 1 cup of veggies, 1/2 tbsp of evoo
7 PM - 1 chicken breast, 1 cup of veggies, 1/2 cup of white rice or pasta, 1/2 tbsp of evoo
10 PM - 1 chicken breast & 1 cup of steamed veggies
11 PM - 1-1.5 oz of assorted nuts (no homo) or as much fruit as I want

My first 6 weeks I didn't have one cheat meal and lifted 1.5-2 hours everyday with no days to rest. I didn't care about over training because I had no muscle to lose to begin with and I bought a year pass for daily 1 hour massage and acupuncture so there really is no need for me to take rest days.

Now I have a cheat meal every 2-3 weeks usually something like 2 large papa john pizzas or 5 big macs or go eat hot pot for 1.5 hours or go to my restaurant and gorge for a couple hours. 2 days a week I'll eat more fats and the other day I'll eat more carbs. I have 1 rest day every 2-3 weeks now.

My training first 8 weeks was a 4 day split and big muscle groups I did 25-30 sets of 10-12 reps and smaller muscles got 16-20 sets of 10-12 reps

Day 1 - Chest, Triceps, abs
Day 2 - Back, traps, obliques
Day 3 - Shoulders, biceps, forearms
Day 4 - Quads, Hams, Glutes, calves
Repeat

Now my routine is

Day 1 - Chest, abs
Day 2 - Back, traps, obliques
Day 3 - Legs, glutes, calves
Day 4 - Shoulders, abs
Day 5 - Arms, forearms, obliques
Day 6 - Big 4 5x5's (squats, deads, bench, weighted pullups)
Day 7 - bodyweight exercises, lagging bodyparts day, 1 hour of yoga.

I still spend 1.5-2 hours in the gym each day and always use my stop watch to time my rest at 1 minute in between sets and 2 min in between exercises. 5x5 days I take 3 min in between sets and 3 min in between exercises.

The only cardio I do is walk to my studio and back home each way which is 1.2-1.7 km depending if I want to take the subway that day.

I never bothered to count my calories when it came to veggies and fruits because I never seen a person get fat gorging on veggies and fruits.

Thanks for sharing Johnny. Clean diet and good commitment!

[Johnnybomb]

training 7 a week? isn't that alil bit crazy?

It would be if I felt tired. I get a massage or acupuncture or both done everyday. I go see a chiropractor once a month because I do have a bad lower back ever since I got out of the Marines. Massages and acupuncture really does help a lot in speeding up with recovery.

[Johnnybomb]

the photo and your plan. it is so inspiring for a person like me.

as a beginner, just wondering, is 20-30 sets of 12 reps normal for one exercise? or am I missing a technical language?

It's not normal at all if you want to gain muscle. I do get massages and acupuncture done on a daily basis which helps alot with recovery so I'm able to destroy my muscle as much as I want and just have a little chinese girl beat me up afterwards on the massage table. When I'm in the gym I have my headphones on so I don't talk to anyone. My whole point is to just lift as much as many sets as possible for 1.5-2 hours and I just pyramid up on the weight only going from medium to midheavy weight. I never bother to go heavy because that's what Saturday's are for. I can go heavy that day to see if my strength progresses.

[Bradcore]

Dude, your progress is fantastic! It's absolutely incredible.

[JinKazama23]

Great progress man. Much respect. Repped!

[Marcelhuis]

Got pretty lean in 12 weeks, nice work!

[Tulegitimate]

For 12 weeks, that's impressive. Good work man.

[Johnnybomb]

thx everyone.

[bellanca_1]

Awesome job bud!

[TheSecondName]

Muscle memory. Good job.

Does Yoga increased your flexibillity alot?

[BraggadocioBrah]

Goodjob. What did u do? Also looking good for 36
edit: I see what u did from previous posts. Thanks for sharing man repped

[Johnnybomb]

Muscle memory. Good job.

Does Yoga increased your flexibillity alot?

It does. I've always been not very flexible. Before I ever took up Yoga I could only bend down and touch the middle of my shin. Now I'm able to touch my ankles. I like it mainly because it teaches me how to stretch different muscles and breath while in an uncomfortable position. I use the different stretching techniques every morning before I start my workout and sometimes between exercises and it seems to do wonders.