Wow…just…wow…
diet details yet?
Dude, I know ya checked on the thread by now. Don’t hold out on us, lets see the back dude.
[quote]BiggerthnU wrote:
diet details yet?[/quote]
Great job man! I am currently working towards the same type of transformation, 5 weeks into it. My lifting and cardio I think I have down but still tweaking the diet some. Please post any nutritional info you can. I would greatly appreciate it.
You didnt tell us about your diet bro ???
how many cals did you eat per day ?
how many grams of protein ?
what supps ?
meal spacing ?
carbs fats ?
pre and post work out ?
i wanna do a 8 week cut soon so any info would be great cheers
[quote]Judas wrote:
You didnt tell us about your diet bro ???
how many cals did you eat per day ?
how many grams of protein ?
what supps ?
meal spacing ?
carbs fats ?
pre and post work out ?
i wanna do a 8 week cut soon so any info would be great cheers[/quote]
First I want to thank you all for the kind words! I put a lot of work into this transormation and it really is nice to hear all the compliments you have given, I truly appreciate it. That being said I apologize I haven’t posted in awhile. I’ve been out of town and then I caught the dreaded Swine Flu. It’s just another strain of the flu so it wasn’t that serious but I did feel like utter shit lol.
So I ate pretty much the same bland shit every day for the sake of simplicity. I switched things up at the beginning for awhile but it became a pain in the ass and annoying after not too long. I kept a log of every meal I ate every day for the whole 12 weeks. I ate six meals per day every two to three hours. Since I work 11 - 7 I would normally wake up at 10:30 to get ready for work and then eat my first meal at 11:15. Each meal consisted of a protein portion and a carb portion. At the beginning of the diet I was allowed 180g of a protein source of my choice which could have been chicken, lean turkey, or fish. I would always go with the chicken because it was quick and easy. I would just buy the frozen bags of chicken, bake it all, and then keep them stored in tupperware. My carb sources could be brown rice, sweet potatoes, red potatoes, or oats. Again, to keep things simple, I typically would just eat oats or brown rice. Weeks 12 - 9 I would eat one cup of carbs with meals one through four, two scoops of Vitargo (carbohydrate powder) with my post workout meal, and then one quarter cup of almonds in the last meal of the day. Weeks 8 - 5 my protein intake was reduced to 160g per meal and my carbs were reduced to only my first three meals of the day and one scoop of Vitargo post workout. On workout days I ate three quarters of a cup of carbs on training days and half a cup on non training days. Week 4 I ate half a cup of carbs in meals one and two on training days and only a quarter cup of carbs on non training days. My Vitargo was reduced to only half a scoop (with two scoops of protein) and I would have one tablespoon of almond butter in the last meal of the day. Week 3 I ate the same amount of carbs but I only had them in the first meal of the day. I still had half a scoop of Vitargo post workout. In week 2 I was only allowed a quarter cup of carbs on training days and no carbs on non training days. I also removed the Vitargo post workout. The final week ALL carbs were removed and all supplements were removed as well. I forgot to mention this but the final month my protein intake was moved from 160g of chicken to 140g. In the final week the only thing I ate was 140g of chicken in each of the six meals per day. I drank about two gallons of water per day until the day before my shoot. I was only allowed 32oz the day before and couldn’t drink anything past 8pm. I sat in the sauna that night for 45 minutes (pure fucking hell) and sat in the sauna the next morning (shoot day) for another 30 minutes.
My cardio consisted of fast walking roughly 30 minutes per day weeks 12 - 9, 60 minutes weeks 8 - 5, and 90 minutes per day weeks 4 - 0. I trained five days per week up until the final two or three weeks at which point I dropped down to four days because I just didn’t have the energy. My workouts also became SO shitty due to lack of food. My leg workouts were always much more intense than the rest of my workouts and as luck would have it I tore the labrum in my left hip somewhere in weeks 12 - 8. This obviously made leg workouts a royal pain in the ass. I couldn’t squat anymore which just about made me cry because they are my FAVORITE exercise. On a side note… deadlifts are probably my second favorite exercise and they luckily didn’t hurt so I started really focusing on them lately. The other day in the gym I was going for a max and had warmed up working from 135 to 405. I loaded 455 on the bar and bent down to start my pull, as I started to explode from the floor I felt/heard something pop very loudly and prominently in my hip. I could barely walk afterward and now I can’t walk up stairs without transferring weight and it’s not even possible to get down in the squat position with out excruciating pain. The pain is on the far outside portion of the left leg, right where the IT band would be. If any of you have any ideas on what may have popped please let me know.
For supplements I took two to three multi-vitamins per day. (Animal Pak and Opti-Men) I religiously took my joint supplements, (Animal Flex) fish oil, (Animal Omega) BCAA’s and glutamine, (Xtend) and ZMA (Z-force) every day. Weeks five through two I took ephedrine (in the form of Primatene) and caffeine twice per day and I used a variety of pre workouts. I firmly believe that the high amounts of BCAA’s I consumed helped prevent much muscle loss.
Sorry this post has been so long already but I also wanted to lastly say that through the course of the twelve weeks my body wasn’t the only thing that changed. I learned a lot about myself and other people through it all as well. A lot of my perspectives on things changed over the course of my transformation. People doubted me from the very beginning. Some of my co-workers even placed bets on how fast I would quit and go back to eating shit. I learned that people aren’t really going to believe in you because it’s something they can’t do themselves. They will count you out until the very end… the power to change yourself must come within. I found that when it came down to it, YOU are the only person that will ultimately believe in you. I also learned however that that belief is all you need. I learned about the power of goal setting, the power of perseverance and dedication. I learned that positive thinking is tremendously helpful and most certainly did help me get through it all. I learned that there are going to be times that you want to quit, feel like you can’t make it, and you will stumble. I also learned however that this is ok, what’s important is sticking to your goals and if/when you do stumble you just get back up and keep going. I had a lot of time to reflect on myself and life during my daily and nightly walks. I didn’t always like what I saw but I made goals to improve. I thought to myself that if I could complete a 12 week body transformation, (I can firmly say this was one of, if not, the hardest thing I’ve ever done) then why couldn’t I do anything else I wanted? Since my diet has ended I’ve made several other goals to do things I’ve always wanted but have just never done them. And just like during my diet there are sticking points and points at which I want to give up but I just tell myself to look at the end goal and then I keep moving forward. I’m a changed person and life just keeps getting better. Before I did this diet the saying, “No good things in life come easy” were just cliche words. Now I fully realize and have an understanding of what they truly mean. Like I said, one of the hardest things I’ve ever done in my life has had incredibly powerful and positive effects on my life. I feel like a completely different person. I urge all of you to submerge yourself in this fire of change. I honestly know you will come out the other side a changed and better person.
If you have anymore questions for me just let me know. Thanks again for all your positive words and your time.
1 Like
Oh, here is a back shot a few weeks out from the final day. My lat width sucks… my erectors and traps are a lot stronger as thickness seems to be my forte and not width.
I also don’t shit about posing haha
Thanks man!! Again great work.
cheers for the detailed info bro, congrats you look awesome must feel good, get those ladies son hit the beach work that shit lol
Did you design meal plan yourself? Did green veggies count as a carb or were those “free”?Different from what I have seen. Obviously works.
Excellent work. I wanted to ask if your strength suffered at all during your cut, but you mentioned sustaining some injuries, which I’m sorry to hear about.
I guess heavy lifting isn’t the greatest idea on the back end of strict dieting.
Additionally, I’m a fan of the huge legs and developed upper body physiques, like an olympic lifter physique. It looks plain old bad ass.
Whats your squat style like? I notice significant quad development, but you don’t seem to have a squatters ass. I could be wrong based on the pictures.
Hope you figure out what is wrong w/ your leg and I wish you a speedy recovery.
[quote]McCarl Cain wrote:
Oh, here is a back shot a few weeks out from the final day. My lat width sucks… my erectors and traps are a lot stronger as thickness seems to be my forte and not width.
I also don’t shit about posing haha[/quote]
Dude I look like a turtle when I lat spread, your doing fine, lol.
Good shit man.
good shit man crazy ass results on your whole body keep it going
That was great reading, great transformation.
Nice work man. 2 thumbs up for that.
great transformation mate, truly a inspiration. Did you get any stretch marks around your shoulders,bi’s and delts due to the rapid weight loss?
Amazing work and transformation is huge 
Tx for details and keep up the good work
update? hows everything now? still on 5/3/1?
[quote]McCarl Cain wrote:
[quote]laujik wrote:
Wicked transformation. What are your lifts like?[/quote]
Thank you!
Bench: 275
Squat: 485
Deadlift: 480[/quote]
Awesome transformation dude. I thought I had a great transformation but I’ve got a way to go before I get as lean as you. This is my year though. Once I’m happy at where I’m at I’ll post my transformation pics. Awesome job again. 9/10 - nobody is perfect!
good job dude… nice end result