Physique Clinic discussion for gustavopacho

Training
723

[quote]Gymjunkie wrote:
BTW…I dieted down, then completed the shredded in 6 days routine…whichs worked out ok, but I still have a fair bit more fat to get rid off. I dropped a good amount of water before the pics, hehe. I cant wait to see you in 4 weeks bro…on the edge of my seat awaiting the results.
GJ[/quote]

It may not look it but I still have some fat pockets that need to go too. I’m hoping I can get lean enough to do the 6 day shredded program. But I just feel that I still have a fair amount of flub on me still.

I need to max out these last couple of weeks and get some decent final pics in. Take care GJ and congrats on your great progress. Keep strong Bro!

724

[quote]-ironman- wrote:
Great job. You have definitely justified the coaches selection of you for the PC![/quote]

Thanks -Ironman0-, I wanted this chance at the PC bad and wanted to make everything count. Take care.

725

[quote]Xeneize wrote:
Gus,
Good to see you sneaking those naps in. You are one hard-working mofo! One thing CW talks about a lot is rest and sleep and he suggests taking naps whenever possible. Even if you don’t sleep, just lying with your eyes closed in a state of rest for 15-20 minutes can go a long way toward helping you recharge.

And don’t let that pooch get you down. Keep grinding away and make the adjustments needed. You definitely are in tune with your body’s needs so keep listening to your instincts and kicking ass, man![/quote]

Man, I needed those naps. Felt like I was running on empty the last two weeks and needed that extra rest.

Thanks for the support Xeneize.

726

[quote]Tube wrote:
Gus, you mention at the beginning of your PC that you once got down to 10% previously. How did your cutting this time round differ from how you approached things previously?[/quote]

When I was cutting up for my wedding, I thought I was around 10 percent due to the veins in my arms and shoulders. I think in all honesty I was about 15-13 percent because I never saw any hard ab development. No middle or top rows. No leg vascularity or separation either. And I spent close to 9 months on a modifed MAX-OT diet and training. I was still lazy about my eating and only kept my pre and post workout supplementaion straight.

This program I’m on now is so much quicker and realistic about what it takes for me to get shredded. I have a tighter reign on my food and as much as I used to not like cardio, I know I have to get it done almost daily for these results. And this is the closet I have come to actually doing a pre-contest type of training and prep.

This whole PC was a big reality check for me. I learned a lot about what I need to do to get lean.

Take it easy Tube.

727

[quote]Rampage74 wrote:
Gus,

Looking at your last workout plan(not the deload)…how long approximetly (average) each workout?

To me it seems something like 2hrs…especially curious about the metabolic workout!

thanks[/quote]

On average about an hour an 15 minutes give or take. With cardio(depending on the length) close to two hours.

728

Hey, Gus,
kudos to you and your success!

I enjoy following your PC and and the fact that you seem to make it a piece of cake although it’s doubtless a very hard, but rewarding journey.

I like your no-BS attitude and your honesty, but man, c’mon! Don’t let your pooch residue bug you.

Yes, it HAS to vanish.

Yes, it IS the last bit of evidence (albeit a very small one) that you used to be pudgy not too long ago.

Yes, it SEEMS to smile at you. :slight_smile:

But some things take time and I think (as you do, obviously) your body just needs to get more used to being at lower body fat.

Best of luck to you (but we know it has nothing to do with luck) and enjoy your physique!

729

[quote]FattyFat wrote:
Hey, Gus,
kudos to you and your success!

I enjoy following your PC and and the fact that you seem to make it a piece of cake although it’s doubtless a very hard, but rewarding journey.

I like your no-BS attitude and your honesty, but man, c’mon! Don’t let your pooch residue bug you.

Yes, it HAS to vanish.

Yes, it IS the last bit of evidence (albeit a very small one) that you used to be pudgy not too long ago.

Yes, it SEEMS to smile at you. :slight_smile:

But some things take time and I think (as you do, obviously) your body just needs to get more used to being at lower body fat.

Best of luck to you (but we know it has nothing to do with luck) and enjoy your physique!

[/quote]

Thanks FF, I needed that reality check. Sometimes I get too much tunnel vision and become a brutal critic of myself. I can’t help it sometimes.

Believe me, this thing is no piece of cake. I feel like I’m paying my dues to getting lean Big Time! Aches, pains, tiredness and some serious hunger pangs go hand in hand with me getting my goal. I just don’t like to gripe about what will happen when you diet down. It’s just a normal part of the process.

There are some days when I just want to skip school, sleep in and forget about training and dieting…But I’m too stubborn to give up on my goals. Not this time. Before I used to give into the weakness but there is no backing out of my goals. I want to get them and set higher ones to achieve. This turned into a cool cycle of “what else can I get done and accomplish”!

I feel like I can get these goals which I thought were previously unattainable. I know that if I put that work in and grind it out, I can make it mine.

I like what is happening with me and I want more of it.

Thanks for the support FF and much success to your training goals!

730

Hi gustav, hope you’re not sick of my incessant questions yet. To ask the opposite of my last question, what kind of training and diet did you use when you were bulking up? Even if you got a bit tubby, you clearly built up hella muscle doing whatever you did.

731

Gus,

Congratulations on the “transformation” you have made since beginning the PC. You look great! It sounds like not only is this clinic coming to end, but maybe school soon too?

I am curious–which medical career are you working towards?

Wishing you continued success with both physique transformation AND school! Keep up the great work!

Dee

732

[quote]Tube wrote:
Hi gustav, hope you’re not sick of my incessant questions yet. To ask the opposite of my last question, what kind of training and diet did you use when you were bulking up? Even if you got a bit tubby, you clearly built up hella muscle doing whatever you did.[/quote]

No problem Tube. I used the MAX-OT method for a couple of years until my joints were just aching.(they are big on progressive overload and working in a 4-6 rep range) I was able to push some good weights around but I was stuck on the 4-6 rep range too long.

I started reading up on Chad Waterbury’s High Frequency Training and it peaked my interest. I switched to a full body routing and started with BBB and then switched again to a modified HFT program. I hit a full body workout 4 to 5 times a week, not going to failure and using different rep ranges throughout. My body responded well and I just made sure to push some heavy weights on the 8 x 3 & 4x6 days. I hit that up right until my PC started.

It worked great for putting on mass and I was still eating like a pig at the time (mainly the weekends and Fridays).

Hope it helps. Take it easy Tube.

733

[quote]dee123 wrote:
Gus,

Congratulations on the “transformation” you have made since beginning the PC. You look great! It sounds like not only is this clinic coming to end, but maybe school soon too?

I am curious–which medical career are you working towards?

Wishing you continued success with both physique transformation AND school! Keep up the great work!

Dee[/quote]

I’m completing my A.S. in Surgical Technology and will start my full clinical rotations next month. I can’t wait and am very excited to be working in the O.R.

I’m focused on getting my AST Board Certification, completing at least 3000 hours of clinical hours and then applying for the PA program to become a first assistant.

It’s a lot of work but I love it as well as patient care. The PC helped me to discover some great discipline and drive that I never knew I had at this level.

Thanks for your kind words and take care Deel123

734

I saw CS talk about the pooch possibly being loose skin. I have a stack of that (I was over 400lbs/190kg three years ago) and I have found that the best thing to replace fat is muscle :slight_smile:

I guess what I’m saying is that you might find that like you said the best thing to do is say at 170lb that is the end of the cutting and then go on a clean bulk. If you add 5-10lb of muscle over the next year and give the skin time to pull back a bit maybe it’ll go.

My hope is that at my age (28 in two weeks) that most of my skin will get back to semi normal shape with low BF. I am easily seeing top two and some side definition to abs now but the lower belly is destroyed. After being 93kg @ 17%+ a year ago and now being 93kg @ ~11% though the difference in how bad the loose skin is is huge. Replacing fat with muscle makes a big difference.

So best of luck to you Gus and hopefully with time and a bit more muscle on that frame you’ll have the complete six pack you deserve :wink:

735

[quote]gustavopacho wrote:
Tube wrote:
Hi gustav, hope you’re not sick of my incessant questions yet. To ask the opposite of my last question, what kind of training and diet did you use when you were bulking up? Even if you got a bit tubby, you clearly built up hella muscle doing whatever you did.

No problem Tube. I used the MAX-OT method for a couple of years until my joints were just aching.(they are big on progressive overload and working in a 4-6 rep range) I was able to push some good weights around but I was stuck on the 4-6 rep range too long.

I started reading up on Chad Waterbury’s High Frequency Training and it peaked my interest. I switched to a full body routing and started with BBB and then switched again to a modified HFT program. I hit a full body workout 4 to 5 times a week, not going to failure and using different rep ranges throughout. My body responded well and I just made sure to push some heavy weights on the 8 x 3 & 4x6 days. I hit that up right until my PC started.

It worked great for putting on mass and I was still eating like a pig at the time (mainly the weekends and Fridays).

Hope it helps. Take it easy Tube.[/quote]

Thanks for taking the time out to answer everyone’s questions man. When I’m at your point I want to be as helpful to people on the way up as you are.

736

[quote]ozzyaaron wrote:
I saw CS talk about the pooch possibly being loose skin. I have a stack of that (I was over 400lbs/190kg three years ago) and I have found that the best thing to replace fat is muscle :slight_smile:

I guess what I’m saying is that you might find that like you said the best thing to do is say at 170lb that is the end of the cutting and then go on a clean bulk. If you add 5-10lb of muscle over the next year and give the skin time to pull back a bit maybe it’ll go.

My hope is that at my age (28 in two weeks) that most of my skin will get back to semi normal shape with low BF. I am easily seeing top two and some side definition to abs now but the lower belly is destroyed. After being 93kg @ 17%+ a year ago and now being 93kg @ ~11% though the difference in how bad the loose skin is is huge. Replacing fat with muscle makes a big difference.

So best of luck to you Gus and hopefully with time and a bit more muscle on that frame you’ll have the complete six pack you deserve ;)[/quote]

Your weight loss is incredible Ozzy! Much respect to you brother! I’m glad those well deserved abs are starting to pop out for you! You are still relatively young and the elasticity of your skin should be much better as opposed to someone older so hopefully you can take more time and work to tighten up that skin. I’m the last one to suggest surgery but if it is as destroyed as you say then that could be a feasible possibility for you later down the road if you exhausted all your natural possiblities.

For myself, I’m not massing up for a long time and am going to just slowly lean up a bit more and keep my diet strict. I spent many years big and chubby and now I’m going to spend quite a few months eating clean. I want some chiseled definition and muscular hardness.

Thanks for the support OzzyAaron, it is always appreciated my friend. Take care

737

[quote]Tube wrote:

Thanks for taking the time out to answer everyone’s questions man. When I’m at your point I want to be as helpful to people on the way up as you are.[/quote]

No worries Tube, I appreciate the people who visit my thread. It is a privilege for me to be here and I’m happy to take the time for the cool people her.

738

Gus,

Just saw the update pics and WOW ! You look great. Seriously if you did not mention it you would not even notice the pooch. You have come so far and been so disciplined with your approach i think everyone who has been following your PC will tip their hat and say Great Job !

Cheers

739

Gus,

Been watching you from day one man… and today when I scrolled up from the bottom of your most recent page and saw your update pics, I literally said “holy shit!” outloud to myself and laughed (out of surprise). The abs look awesome man and don’t take this recent progress lightly. Keep on kicking, I know you will.

-jamie

740

Gus: I think it would be cool if your wife made a post (either here, or in your main PC thread) – your transformation has been stunning, but it would be interesting to read about the effect it has had not only on your own life and psyche, but also on those close to you. I imagine that maintaining the level of strictness that you have probably had both positive and perhaps some negative aspects for your relationships with others…would be interesting to read about your transformative process from their perspective(s).

741

Holy moly, Gus!

I just saw your update photos and am at a loss for words. It’ll just be a matter of more time until you’ll be able to kiss your “pooch” good-bye (that damn sucker!).

Your body’s proportions are awesome. I never would have guessed at the beginning of your PC that you’ve got a real bodybuilder’s physique under your layers of fat.

Gus, the bodybuilder.

742

That’s it! You have totally convinced me to start up with the Velocity Diet. Absolutely amazing results bro!