very impressive…YOu are an inspiration to me
good job!
that’s an amazing transformation- I am very impressed at what you’ve accomplished. From a keg to a six-pack!
Paul
Excellet job…You are an inspiration to me. I am currently pursuing my own goal of having a very lean body and a more mascular 6 pack. Check out the website I created to document my progress when you get a chance. Any comments or feedback are very much appreciated. Keep up the good work - Al
Here’s the link to my page:
http://garbes.us/6p40_quest.htm
Here’s the link to my post at T-Nation:
http://www.t-nation.com/tmagnum/readTopic.do?id=1763480
hey guys, i really appreciate all of your replays and kind comments. i got a lot of PM about my diet, so i thought i c/p one PM i wrote while ago about my training and diet.
here it is :
5 days a week i woke up at 6 and went for low intensity FASTED cardio (running in my case). I started with 25 minutes and throughout month or month and half went up to 50-70 min sessions. It was really slow pace, low intensity. but i did it for 5 days in a week. I had 2 days off, sometimes weekend, sometimes random days during week, depends on how tired i was, how sleepy i was in the morning etc 
another cardio took place latter in a day, after i did weight training. This one was always 30 minutes. I drank PWM after cardio.
Once or twice a week, instead of second 30-minute cardio i did HIIT for 15 minutes, later in a day, usually couple of hours after gym, NEVER fasted HIIT !
about lifting : first, i didn’t do a single leg training. simply because, if i did, i wouldn’t be able to run for at least 4-5 days, and my top priority was fat loss so…no legs. (october 27th : although in a last two months od transformation i DID have leg days, i have to comment this, and say that it was really stupid approach not to train legs for months, cos i would have lost fat even faster if i trained legs, so DO your legs, and kill em, you will still be able to run…back to c/p).
i did one muscle group per day : usually chest+abs day, shoulder day, back+abs day
biceps+triceps day…and also 2 days off the gym too.
as far as food is concerned it went like this :
i ate 6 meals a day. sometimes 7, but not so often. on weekends usually about 5.
for breakfast (after cardio) i had 50g carbs, and scoop of whey (Dymatize Elite whey)
i ate every 2,5-3 hours
usual BB stuff, chicken breasts, eggs, greens…blabla, and very very little carbs, usually only in breakfast and PWM.
in the evening i took 1-2 big spoons of flax-seed oil.
i took multivitamin, a lot of C-vitamin
and no junk food except for maybe 2 days a month.
on junk food days i really intoxicated myself with chocolate, ice-cream, pasta, pizza etc. :))) but only 2 times a month.
this junk food approach was in first 2 months. now i am cheating more often, like once a week i’ll grab some junk during the day or something, but nothing too much.
i hope this helps 
eh…good old cutting days
now i REALLY enjoy bulking, no cardio, i eat a lot more, i do only compound moves, sleep more, i have 3 days off in a week.
bulking is far more life-friendly. ofcourse as a FFB after 2 months of bulk i am down to two-pack, but i don’t care cos i know i can always go back to 7% bf, because i enjoy running. now i will bulk all the way till march and than cut for 3 months. here is a pic i took about a month ago…
ps. avatar is from days of glory :))
Hey man, incredible progress.
How much muscle did you gain between the first picture and the very lean after pictures.
So like what…
begining 200 20% bf
End 170 8% bf
And how long did it take to do all together.
Its crazy because I go on bodybuilding.com sometimes and 99.9999% of the posters dont look as big as you but they act like they are experts and have been training for years with perfect diet an training programs to build thier 130lb physiques.
Im just saying this because you basicaly just sodomized all of them by going from flaby and average to looking that big in such a short time.
[quote]Uber N3wb wrote:
Hey man, incredible progress.
How much muscle did you gain between the first picture and the very lean after pictures.
So like what…
begining 200 20% bf
End 170 8% bf
And how long did it take to do all together.
Its crazy because I go on bodybuilding.com sometimes and 99.9999% of the posters dont look as big as you but they act like they are experts and have been training for years with perfect diet an training programs to build thier 130lb physiques.
Im just saying this because you basicaly just sodomized all of them by going from flaby and average to looking that big in such a short time.[/quote]
about muscle gain…i can’t really tell. i went from almost 200 pounds to 165, i guess i got about 6-7 pounds of muscle tops ?! BF at the end was single digit for sure, i had it measured couple of times, the lowest i got was 6,8 at the end of June (avatar pic). I went a little higher with BF on last pics, i guess about 8 or something…
All together it took me about 5,5 months. I started on February 1st, and last pics were taken on July 20th. I was sick during February for at least 10 days, so that would be all together less than six months.
thank you for your comment !
[quote]tinman915 wrote:
You need more clothes.[/quote]
lol
Absolutely outf******standing!!!
[quote]viridans wrote:
,[/quote]
Adobe APS strikes…
[quote]Blacksnake wrote:
viridans wrote:
,
Adobe APS strikes…[/quote]
thanks. i will take this as a ultimate compliment.
[quote]viridans wrote:
Blacksnake wrote:
viridans wrote:
,
Adobe APS strikes…
thanks. i will take this as a ultimate compliment. [/quote]
Just buy a real camera…
[quote]Blacksnake wrote:
viridans wrote:
Blacksnake wrote:
viridans wrote:
,
Adobe APS strikes…
thanks. i will take this as a ultimate compliment.
Just buy a real camera…[/quote]
why ? you can’t see something on pics ?
here is a topic i put on croatian BB forum, with many more pics throughout the transformation process, so check it out if you want
Awesome job, man!