9 Month Transformation

Off Topic Rate My Physique Photos
61

Very, very cool work!

62

Damn diesel great numbers on the squat, quads looking huge! Your diet must have been spot on, big congrats!!!

63

[quote]Diesel City wrote:
We used a carb cycling approach for most of the diet, and have recently switched to a keto diet. All of the training I did was using a rest pause template (DC)…[/quote]

First of all, great job! Can you give more details on your diet routine?

  1. How do you do your peri workout stuff with a keto diet?
  2. What was your total amount of carbs on Hi, Medium, and Low Days, and how many of each per week?
  3. What were your main carb sources during the cycling phase?
  4. How much cardio and what type? Fasted morning?
  5. Did you ever use a thermogenic/caffeine?

Thanks!

64

Wow! That is an impressive transformation. All the best on future goals.

65

Very impressive. Lost weight and got stronger, not bad. I wish i could make that kind of a noticeable change.

66

[quote]Diesel City wrote:

Certainly genetics play a role as well, my quads are my only body part that’s decent. Speaking of genetics, my mom also is a client of Shelby’s. She also does DC training. I’ve seen her squat 315 for 10 ass to grass…[/quote]

lol!!!

67

congrats!!!

68

I’ll answer these the best I can. Your best advice would come from Shelby as he did my transformation diet and my prep diet…

1.) There was no peri or post workout stuff. Period. Not while carb cycling or while on the keto diet. I train first thing in the morning, then do my cardio. During the prep I had to break my cardio up, as I was doing 2 hours and 45 mins. 7 x per day.

2.) I’d have to go back and look at my food logs to tell you, but on high days I was around 90 grams of carbs for the first 3 meals, then down to around 70 grams for 3, and then none at meal 7. Low days were about 30 grams of carbs for the first two meals, and that was it. I did 1 high day per week.

3.) The carb sources I used were, Yams, hashbrowns, grits, oats, maltomeal, and brown rice. Mostly hash browns though. Probably about 95% of it was hash browns actually.

4.) Durning the prep I got up to 2 hours and 45 mins of cardio 7 times per day. Durning the transformation I did HIIT 5 times per week at 5 mins warm up, 25 mins HIIT, and 15 mins steady state. I almost always did this fasted.

5.) I did use a variety of thermogenics. HOT-ROX, and ECA.

[quote]BulletproofTiger wrote:

[quote]Diesel City wrote:
We used a carb cycling approach for most of the diet, and have recently switched to a keto diet. All of the training I did was using a rest pause template (DC)…[/quote]

First of all, great job! Can you give more details on your diet routine?

  1. How do you do your peri workout stuff with a keto diet?
  2. What was your total amount of carbs on Hi, Medium, and Low Days, and how many of each per week?
  3. What were your main carb sources during the cycling phase?
  4. How much cardio and what type? Fasted morning?
  5. Did you ever use a thermogenic/caffeine?

Thanks![/quote]

69

[quote]Monster87 wrote:
Damn diesel great numbers on the squat, quads looking huge! Your diet must have been spot on, big congrats!!![/quote]

Same foods at the same time 7 days a week during the prep. The prep was 16 weeks long.

70

Amazing, you are a true exampel that its possibel to loose lots of fat and your transformation is amazing - ill gave you 9 in transformation

Great job

71

Dude… yer an animal… well done buddy!! :smiley: