transformation from fat to ripped :)

[exxl]

Attachment 7165441Attachment 7165451hi ppl

some of you may know me before 5-6 years where i have posted pics about my progress from skinny to mass monster, after that i have took a long break from bodybuilding about 5 years no training, before 7 months i began to train again and this time i wanted the ripped look for summer so have cut fat and build muscle all together how it has outcome you can see in my pics, this has took about 5-6 months to achieve this transformation, comments are welcomed and i hope you like it.... it was a hard piece of work...


best regards

[exxl]

the after pics

[exxl]

and one more after pic

[tonyl96]

what was your cycle?

[boo99]

Incredible, very motivational bro! Really does help inspire to push harder!

Reps to you.

[exxl]

what was your cycle?

no one cycle can cut fat, you must know how to proper diet, proper cardio and proper training then everything is easy, if you dont know proper to diet and to train no cycle in this world can help you achieve your goals, everything is in diet and training and not in cycle

[anthonyboling]

Looks goodbro

[exxl]

Incredible, very motivational bro! Really does help inspire to push harder!

Reps to you.

thanks bro,

i am back into the training for 8 months after a break of 5 years, this time i push it harder then ever, even after this 8 months i think i have achieve some great results looking now forward for lean mass and keep you updated with my progress it will be spectacular i think because of muscle memory

two more after pics

[grimr0x0r]

wow you look ace!!

personally I'd say try and get a bit more chest but otherwise you look great! ( my chest looks **** so maybe i just put more focus there when i'm looking )

M

[transformerchad]

solid foundation to begin with . strong genetics, ever think of competing?

well done

[Kratos2k14]

Beast . Just one word : AWESOME
Keep on it bro.

[fittofattofit]

Why did you give up training for the 5 years? Were you doing some other sport or did RL get in the way? You still looked way better than your average Joe at the start
What is your height and what was your weight in the start pic and in the afters? What are your lifts now?

[exxl]

Why did you give up training for the 5 years? Were you doing some other sport or did RL get in the way? You still looked way better than your average Joe at the start
What is your height and what was your weight in the start pic and in the afters? What are your lifts now?

i had to give up training because of my job, i am electronic engineer and was involved in some projects last 5 years in improving hardware, sometimes i had to work about 16 hours a day to can keep up with the given schedule. the before pic was taken when i was already 2 months in training, believe me pic before i entered the training i haven't but if i had one you would see i lost all the muscles and you could never guess i have ever trained anything related to b.b but god thanks there is muscle memory and everything goes smooth once you begin with good diet and training regime.

my height is 179cm and weight in before pic was 85-6 kg, weight in after pics are about 80-82 kg it fluctuates very much since i am now about 6-8% bf i guess and you easy put water pounds on at this bf range.

i will try now till 2016 to put on mass as lean as possible with minimal needed fat gain and try to improve my weakest body-part - chest , and then cut again in 2016 to see where i am and maybe i will enter some local compete shows only for fun nothing serious.

b.r

[TankRangers]

Damn nice work man! great transformation congrats !

[lanco123]

no one cycle can cut fat, you must know how to proper diet, proper cardio and proper training then everything is easy, if you dont know proper to diet and to train no cycle in this world can help you achieve your goals, everything is in diet and training and not in cycle

Can you expand upon what cardio you did while cutting? I'm assuming HIIT, but I'm asking more-so about when you did it (fasted, mid day?)? Any other information about your cut would be great. I'm actually bulking right now, but I'm always looking to gain credible info. Thanks!

[exxl]

Can you expand upon what cardio you did while cutting? I'm assuming HIIT, but I'm asking more-so about when you did it (fasted, mid day?)? Any other information about your cut would be great. I'm actually bulking right now, but I'm always looking to gain credible info. Thanks!

no i didn't do HIIT, i did low intensity cardio, the first few weeks i was on 200 gram carbs, 300 gram protein and 50 gram fat and have do cardio only twice per week for 45 minutes, later i dropped the carbs to 80-100 grams per day, protein and fat stayed same and i put cardio up 5 time per week for 60 minutes, cardio was always in 125 bpm range.

cardio was the first thing in the morning on empty stomach, training with weights was in the afternoon.

after i have cut all the fat from me i have stopped do cardio and recharged depilated glycogen with carb cycling method at this stage i even gained some muscles and got sick hardness

my training routine is 3 day split, where i do chest/triceps, back/biceps, shoulders/legs - one rest day - then everything from beginning, so every part is trained 2 x per week and my training session is 90-120 minutes, because i don't believe in new science where it says one part per week, i don't believe in over-training and such things, you have just to remember the golden era of bodybuilding in arnold schwarzenegger times they have trained every part of body 2 x time at week and even more and i you have see their physiques at that time.

hope you can pull out some infos from my experience.

b.r

[lanco123]

no i didn't do HIIT, i did low intensity cardio, the first few weeks i was on 200 gram carbs, 300 gram protein and 50 gram fat and have do cardio only twice per week for 45 minutes, later i dropped the carbs to 80-100 grams per day, protein and fat stayed same and i put cardio up 5 time per week for 60 minutes, cardio was always in 125 bpm range.

cardio was the first thing in the morning on empty stomach, training with weights was in the afternoon.

after i have cut all the fat from me i have stopped do cardio and recharged depilated glycogen with carb cycling method at this stage i even gained some muscles and got sick hardness

my training routine is 3 day split, where i do chest/triceps, back/biceps, shoulders/legs - one rest day - then everything from beginning, so every part is trained 2 x per week and my training session is 90-120 minutes, because i don't believe in new science where it says one part per week, i don't believe in over-training and such things, you have just to remember the golden era of bodybuilding in arnold schwarzenegger times they have trained every part of body 2 x time at week and even more and i you have see their physiques at that time.

hope you can pull out some infos from my experience.

b.r

Nice! Great work! And thanks for the input.