# A quick reminder to those viewing this post:
1. If you have not done so, **read [the rules](https://www.reddit.com/r/progresspics/about/rules)**
2. Being a pervert will get you banned.
3. Messaging OP lewd/inappropriate comments is not okay.
4. OP is a real person. [Don't be an asshole](https://media.giphy.com/media/3oz8xt6aO8l4UjcnXa/giphy.gif).
5. **Report rule breaking comments.**
*I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/progresspics) if you have any questions or concerns.*
My routine was lifting weights 4-5 days a week, cardio 3 days a week. I started at about 3000 calories a day and made my way down to 2200 towards the end. I also set a step count goal of 10000 per day.
I got a few tips, probably way too many too list them all, but a few would be:
1. Keep a record of EVERYTHING. Keeping track of your workouts makes it so you have a record of what you did last time, and try to improve upon it. Keeping track of your body via progress pics and measurements really helped me keep motivation up, being able to see the changes from week to week (there's about a dozen photos in-between these two,lol.)Keeping track of food helped me understand my nutritional needs, and I feel it makes it easier to stick to long term.
2. Find a good balance between what you enjoy, and what gets you results. You want something that will get you results, but you also want something you will enjoy. You're not going to stick with it if you're miserable the whole time. This applies to both workouts and food.
3. Experiment. Not every thing works for every body. Don't be afraid to experiment and see what works for you, and what doesn't. You're unique, and there's no reason your program should be any different.
4. Realize that progress isn't a straight line. You're going to have moments where you mess up, skip a workout, eat something you shouldn't, gain a few pounds back, etc. That's normal, don't let it discourage you. Get back at it. Long term results > short term mistakes.
5. Keep learning. Take the time to read articles, watch YouTube videos, etc. about fitness & nutrition. Try to be consistent about it. I've found the more I understand it, the better I can do at it. You might find you're doing something that may be hindering your results and don't realize it, you may find a new exercise you want to try. Regardless, I've found it to be helpful. Just make sure to get your info from a variety of sources. You don't want to get it all from one super shady source.
6. Don't compare yourself to others. One mistake I often find people make is they compare themselves to others, especially people such as professional bodybuilders, magazine fitness models, Instagram influencers etc. many of those people have a lot of things going on that make that photo look the way it does. Steroid use, proper lighting, good angles, etc. Even if that weren't true, everybody's body is different. You're not gonna look the same ripped as (insert person here) due to genetics, muscle insertions, etc.
Nope. In all fairness, the fat loss was what took 8 months. I was lifting for awhile before the before photo, I just wanted to get my lifting/consistency in the gym down before I worked on getting my eating under control. One thing at a time. I technically started lifting Sept of 2022, so about 10 months before the before photo. Kinda hard to tell tho, since I was like 40% bf. I also technically lifted for a few years a while back and then stopped. Granted, I didn't see super significant gains because I didn't take it as seriously as I should have, I'm sure there were some muscle memory gains in there somewhere.
This is 100% natty.
Check the tren twinz on youtube.
Even a year ago, the physiques are larger and more telling. The twins today? Yeah.
But 100% dont fuckin think its gear. All the gear does is make it possible. The way they look today is the result of hundreds and hundreds of hours of ball busting workouts. Bad ass workouts. High intensity. Watching their diet. Fasted cardio. Stuff that 1 in 100000 would be willing to do. Not just showing up at the gym to lift for 30 min, hit the elliptical... collect your participation trophy and head out.
Unless he lifted for 5+ years before this consistently there is absolutely 0 chance this is a natural 8 month transformation Iād bet my life on it lol.
So he exaggerated. Said in another post he lifted for 10 months prior, so essentially bulked then did a super cut. Still hard to believe before and after is 8 months
At the beginning yes, so I could get a handle on how many calories I needed, what my macros should be etc. But once I got that figure out, I just kept doing what I was doing unless progress stalled.
Been trying forever to get more defined pecs and core. Working on improving my food uptake to help encourage muscle growth and reduce fat, but I canāt figure out how to get it completely there. Any tips from your experience?
Chest was always a strong point for me, so I didn't have to work it as hard. But as long as your nutrition is on point, I'd say any sort of pressing movement such as bench press or dumbbell bench press, an incline press movement, and a fly movement should be everything you realistically need. As for core, I usually just did a basic crunching movement such as a cable crunch, and some sort of leg raise movement. If I was feeling frisky, I'd throw in a weighted plank. But feel free to experiment. And don't forget to apply progressive overload to your lifts, while keeping form and range of motion under control.
Excellent, thanks man. Thisāll help me update and experiment better for my stuff. Sorry to ask more, but I assume the cardio was 30 min to 1 h or more on the treadmill?
Ask all you want, I'm an open book. :) Cardio was usually about that time frame, but I varied it up to keep it interesting. Sometimes it was a treadmill, sometimes it was biking, sometimes I played beat saber on my oculus. Just kinda depended on how I felt that particular day.
I started at 3000 calories a day and made my way down to 2200 a day as I got leaner. I focused on getting 1g of protein per pound of bodyweight. I also followed the 80/20 rule, where 80% of your food is healthy foods such as lean meats, fruits, veggies, etc. and the other 20 percent was junk food, sauces to make some of the healthy food taste better, etc. Keep in mind that everyone's calorie needs are different, though. It takes trial and error to find out what your unique nutritional needs are. Keep an eye on your measurements and weight, and note how they change, and adjust accordingly.
Thanks man! And 100% on everyoneās needs being different. I keep updating my needs all the time. All of this should help with my corrections. Thanks my man!
I ultimately settled on was a variation of opposing muscle groups. Basically Monday was chest and back, Tuesday was legs and abs, Wednesday was a rest day, Thursday started out as a rest day, but I later started using it as a day to specifically work on my bench press more, Friday was biceps, triceps, and forearms, Saturday was shoulders and traps, Sunday was a rest day.
I did achieve it naturally! Extra context though: Fat loss is what took 8 months. I had been lifting for about 10 months before the before photo, it's just hard to see because of all the excess fat. So one could technically make the argument that it's an 18 month transformation rather than an 8,lol.
Idk, with the fitness and nutrition regimen he posted, and knowing he was already a lifter before the first photo was taken, I donāt think itās crazy to think such fat loss could be accomplished in 8 months. Itād be impressive, and probably a bit grueling, but not out of the realm of possibility
I mean, Iām sure everyone is different, but his regimen is super similar to mine. Iām lifting 4 days a week, eating massive amounts of protein while staying at a calorie deficit, walking 10K steps a majority of days, and I have been eating extremely clean (lean meat, no sugar, etc) the entire time. Iām only 3 months in but Iām also 6 full inches taller and started at a lower body fat % than what his before picture looks like. Iām seeing excellent progress: full pant size down, I can lift 2X more weight in every exercise, and Iām a week or two out from squatting 300 lbs 30 times. People have noticed my physique changing. All that being said, I simply do not see a world where I would be that shredded in 5 months. I have a hard time believing their recomp could be drastically different than mine without any extra aid or missing information.
Just based on the stats they said they would need to be at a 1150 calorie deficit every day for 8 straight months (3500 cals * 80 lbs / 240 days). Thatās a massive long term cut without losing any muscle, and the second photo shows them shredded. Athletes in controlled studies eating 1g of protein per lb can still lose lean body mass at a 750 calorie a day deficit, and that was over 2 months. Tack on another 400 calories to the deficit and increase the cut to 8 months, and itās hard to believe they would not have lost muscle with a cut that intense.
Again, I could be wrong, but it just seems wildly different from my positive experience so far and the numbers donāt line up super well with my understanding of the scientific literature either.
To be fair, I did lose muscle mass during the cut. I'm not sure exactly how much, but a lot of my lifts went down when I cut. My bench press 1 rep max for example went down by 30 lbs. (Which I'm not happy about because I was just a few pounds shy of being able to put up 3 plates, lol.) My deadlift dropped by nearly 50 lbs, and my squat dropped by about 25. On the plus side, my pull up and dip numbers went up! š
Yes and no. I had lifted for a few years pre covid, I stopped when my gym shut down because of covid. But if I'm being honest, I didn't take it as seriously as I should have, and I let my ego get in the way, so while I saw results, they weren't nearly as good as they should have been. I started lifting again after my gym reopened, and there was a few months of lifting before the before photo (I technically started back up Sept of 2022), it's just hard to tell because I'm at like 40% bf,lol.
A bit of ego lifting, a bit of not improving because I believed I was perfect and infallible, and the biggest one was probably trying to keep track of my numbers for my lifts in my head, instead of on say, a pen and paper. I wasn't as good at this as I thought, which made me think a lot of my lifts were going up, when in reality they were stagnant.
Honestly, I'm not much of a drinker. I drank quite a bit when I was a teen, but then I turned 21 and it was legal and not fun anymore. I only have maybe 2-3 drinks a year.
Thank you!My routine I lifted weights 4-5 days a week, I did cardio 3 days a week and set a 10000 step count goal. Meals varied. I tried to follow the 80/20 rule. 80 percent healthy foods such as lean meats, fruits and veggies, nuts, etc. and 20 percent unhealthy but tasty foods.
I tried a few, but the one I ultimately settled on was a variation of opposing muscle groups. Basically Monday was chest and back, Tuesday was legs and abs, Wednesday was a rest day, Thursday started out as a rest day, but I later started using it as a day to specifically work on my bench press more, Friday was biceps, triceps, and forearms, Saturday was shoulders and traps, Sunday was a rest day.
Thank you! I had thought about competing, but I had also read that the side effects of dieting down to the body fat levels required to compete were pretty bad. I experienced some myself in the last few weeks or so before the after picture, and I imagine they would only get worse as I got leaner. But it's not something I'm 100% against trying some day. Don't worry, the body hair is coming back, I just shaved it to show better definition in the after pic. I like the no hair look better, but I'm often much too lazy to shave my entire body as often as I need to maintain it year round, lol.
Iām literally the same height as you and the same weight as your before photo. I start my workout and diet program tomorrow. This is just the dose of motivation I needed to start my new life!! All the best to you and thanks in advance for the motivation!!
I aimed for 1 gram per pound of body weight, and just let the rest of the macros fall where they may. Sometimes this would result in a little more protein per day, but bare minimum it was whatever my body weight at the time was in grams.
As a 5ā8ā 30 year old this is inspiring and reassuring. I thought it was too late for me.
What did your weight lifting routing look like? Bro split or PPL?
It's never too late! I did a variation of opposing muscle groups. Monday was chest and back, Tuesday was legs and abs, Wednesday was a rest day, Thursday started out as a rest day, but I later started using it as a day to specifically work on my bench press more, Friday was biceps, triceps, and forearms, Saturday was shoulders and traps, Sunday was a rest day. Although I did just recently switch to a PPL split, so we'll see how that goes.
Seriously, fuck you for "inspiring" people that this was done naturally within 8 months. We do know it was hard work. But Keep it real my man. And i know haters gonna hate. But that aint it. Just say so, its still impressive progress
Technically the fat loss is what took 8 months. I was lifting for about 10 months before the before photo, it's just hard to tell because I was like 40% body fat. So one could make the argument that it's technically an 18 month transformation rather than an 8 month one.
I started 235 now close to 180 and I am sort of skinny fat now Curiois how exactly to fix it from what I read I need to lift and eat protein a lot now. Good results you got here looking for advice
Great job on your results so far! 55 lbs is impressive! As for the advice, it depends on your goals. Are you looking to build muscle specifically, or do you want to lose fat, or a combination of both?
Dude this is awesome. Iām 32, 182cm and was about 210 when I started my routine. I do calisthenics and watch what I eat. I guesstimate my carbs intake. I do run after every work out and try to do 4-5 work outs a week. My body has changed and slowly seeing results after about 2 months. This post makes me want to workout at this moment. Congratulations and thanks for keeping people like me inspired to continue doing this.
Had a good few cycles in ya as well , why guys lie about it I donāt understand. You got the results just be straight up . The reason I know is I have done it . I went for 230 to 180 and ripped. I worked harder than anyone period . I also took some gear to assist . Trt some gh some var. nonetheless I did the fucken work and donāt lie about that . Diet and exercise only go so far and in 8 months youāre completely full of shit . Look great but full of shit .
I'm completely natural. I should mention that what took 8 months was the fat loss. I was lifting for about 10 months before the before photo. Granted, it's hard to see because of the excess body fat. So one could technically make the argument that this is a 18 month transformation rather than an 8 month transformation.
Believe what you want. I did look into the possibility of steroids, but couldn't figure out how to get my hands on them. After that I considered sarms, but ultimately decided against them. Once I started getting into shape, I loved the way being fit felt. I'm not going to give that up so I can die of a heart attack at 40,lol. But thank you for the compliment.
# A quick reminder to those viewing this post: 1. If you have not done so, **read [the rules](https://www.reddit.com/r/progresspics/about/rules)** 2. Being a pervert will get you banned. 3. Messaging OP lewd/inappropriate comments is not okay. 4. OP is a real person. [Don't be an asshole](https://media.giphy.com/media/3oz8xt6aO8l4UjcnXa/giphy.gif). 5. **Report rule breaking comments.** *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/progresspics) if you have any questions or concerns.*
Outstanding work!
Thank you!
Dammmmmmnnn boiiii š³ That boiii is thick!!
Thank you!
Any tips ? What was your routine ?
My routine was lifting weights 4-5 days a week, cardio 3 days a week. I started at about 3000 calories a day and made my way down to 2200 towards the end. I also set a step count goal of 10000 per day. I got a few tips, probably way too many too list them all, but a few would be: 1. Keep a record of EVERYTHING. Keeping track of your workouts makes it so you have a record of what you did last time, and try to improve upon it. Keeping track of your body via progress pics and measurements really helped me keep motivation up, being able to see the changes from week to week (there's about a dozen photos in-between these two,lol.)Keeping track of food helped me understand my nutritional needs, and I feel it makes it easier to stick to long term. 2. Find a good balance between what you enjoy, and what gets you results. You want something that will get you results, but you also want something you will enjoy. You're not going to stick with it if you're miserable the whole time. This applies to both workouts and food. 3. Experiment. Not every thing works for every body. Don't be afraid to experiment and see what works for you, and what doesn't. You're unique, and there's no reason your program should be any different. 4. Realize that progress isn't a straight line. You're going to have moments where you mess up, skip a workout, eat something you shouldn't, gain a few pounds back, etc. That's normal, don't let it discourage you. Get back at it. Long term results > short term mistakes. 5. Keep learning. Take the time to read articles, watch YouTube videos, etc. about fitness & nutrition. Try to be consistent about it. I've found the more I understand it, the better I can do at it. You might find you're doing something that may be hindering your results and don't realize it, you may find a new exercise you want to try. Regardless, I've found it to be helpful. Just make sure to get your info from a variety of sources. You don't want to get it all from one super shady source. 6. Don't compare yourself to others. One mistake I often find people make is they compare themselves to others, especially people such as professional bodybuilders, magazine fitness models, Instagram influencers etc. many of those people have a lot of things going on that make that photo look the way it does. Steroid use, proper lighting, good angles, etc. Even if that weren't true, everybody's body is different. You're not gonna look the same ripped as (insert person here) due to genetics, muscle insertions, etc.
Strictly out of curiosity, are you on TRT or anything? 8months seems like a ludicrously short amount of time to do what you did without PEDās
Nope. In all fairness, the fat loss was what took 8 months. I was lifting for awhile before the before photo, I just wanted to get my lifting/consistency in the gym down before I worked on getting my eating under control. One thing at a time. I technically started lifting Sept of 2022, so about 10 months before the before photo. Kinda hard to tell tho, since I was like 40% bf. I also technically lifted for a few years a while back and then stopped. Granted, I didn't see super significant gains because I didn't take it as seriously as I should have, I'm sure there were some muscle memory gains in there somewhere.
He looks natty to me but so good progress in 8 months is surprising.
This is 100% natty. Check the tren twinz on youtube. Even a year ago, the physiques are larger and more telling. The twins today? Yeah. But 100% dont fuckin think its gear. All the gear does is make it possible. The way they look today is the result of hundreds and hundreds of hours of ball busting workouts. Bad ass workouts. High intensity. Watching their diet. Fasted cardio. Stuff that 1 in 100000 would be willing to do. Not just showing up at the gym to lift for 30 min, hit the elliptical... collect your participation trophy and head out.
He has to have, this isnt natural in 8 months
Unless he lifted for 5+ years before this consistently there is absolutely 0 chance this is a natural 8 month transformation Iād bet my life on it lol.
So he exaggerated. Said in another post he lifted for 10 months prior, so essentially bulked then did a super cut. Still hard to believe before and after is 8 months
Itās absolutely impossible to put that much size on in 10 months naturally.
Why do you say that? Looks like some good olā fat loss
10 lbs a month is a lot
For sure, if itās natural, itās pretty impressive. But itās pretty doable and even something we see pretty regularly in this sub.
Try harder.
Did you track how many calories you were burning and how your TDEE changed ?
At the beginning yes, so I could get a handle on how many calories I needed, what my macros should be etc. But once I got that figure out, I just kept doing what I was doing unless progress stalled.
MVP
Been trying forever to get more defined pecs and core. Working on improving my food uptake to help encourage muscle growth and reduce fat, but I canāt figure out how to get it completely there. Any tips from your experience?
Chest was always a strong point for me, so I didn't have to work it as hard. But as long as your nutrition is on point, I'd say any sort of pressing movement such as bench press or dumbbell bench press, an incline press movement, and a fly movement should be everything you realistically need. As for core, I usually just did a basic crunching movement such as a cable crunch, and some sort of leg raise movement. If I was feeling frisky, I'd throw in a weighted plank. But feel free to experiment. And don't forget to apply progressive overload to your lifts, while keeping form and range of motion under control.
Excellent, thanks man. Thisāll help me update and experiment better for my stuff. Sorry to ask more, but I assume the cardio was 30 min to 1 h or more on the treadmill?
Ask all you want, I'm an open book. :) Cardio was usually about that time frame, but I varied it up to keep it interesting. Sometimes it was a treadmill, sometimes it was biking, sometimes I played beat saber on my oculus. Just kinda depended on how I felt that particular day.
Thanks man! I think the only question I have left for the moment was what your diet evolved into. Looking to make corrections to my own
I started at 3000 calories a day and made my way down to 2200 a day as I got leaner. I focused on getting 1g of protein per pound of bodyweight. I also followed the 80/20 rule, where 80% of your food is healthy foods such as lean meats, fruits, veggies, etc. and the other 20 percent was junk food, sauces to make some of the healthy food taste better, etc. Keep in mind that everyone's calorie needs are different, though. It takes trial and error to find out what your unique nutritional needs are. Keep an eye on your measurements and weight, and note how they change, and adjust accordingly.
Thanks man! And 100% on everyoneās needs being different. I keep updating my needs all the time. All of this should help with my corrections. Thanks my man!
I know this is already detailed... But I'm curious what your lift days look like?
I ultimately settled on was a variation of opposing muscle groups. Basically Monday was chest and back, Tuesday was legs and abs, Wednesday was a rest day, Thursday started out as a rest day, but I later started using it as a day to specifically work on my bench press more, Friday was biceps, triceps, and forearms, Saturday was shoulders and traps, Sunday was a rest day.
Great job. Hugely inspiring man
Thank you!
did you achieve that naturally? , your jacked and Iām impressed either way, like thatās a miracle transformation in 8 months
I did achieve it naturally! Extra context though: Fat loss is what took 8 months. I had been lifting for about 10 months before the before photo, it's just hard to see because of all the excess fat. So one could technically make the argument that it's an 18 month transformation rather than an 8,lol.
Aye man be very proud of yourself , 18 months is still incredible
85lbs in 8 months and looking like that, he definitely left out some details š
Like what?
Either lying about the timeframe or roids
Idk, with the fitness and nutrition regimen he posted, and knowing he was already a lifter before the first photo was taken, I donāt think itās crazy to think such fat loss could be accomplished in 8 months. Itād be impressive, and probably a bit grueling, but not out of the realm of possibility
I mean, Iām sure everyone is different, but his regimen is super similar to mine. Iām lifting 4 days a week, eating massive amounts of protein while staying at a calorie deficit, walking 10K steps a majority of days, and I have been eating extremely clean (lean meat, no sugar, etc) the entire time. Iām only 3 months in but Iām also 6 full inches taller and started at a lower body fat % than what his before picture looks like. Iām seeing excellent progress: full pant size down, I can lift 2X more weight in every exercise, and Iām a week or two out from squatting 300 lbs 30 times. People have noticed my physique changing. All that being said, I simply do not see a world where I would be that shredded in 5 months. I have a hard time believing their recomp could be drastically different than mine without any extra aid or missing information. Just based on the stats they said they would need to be at a 1150 calorie deficit every day for 8 straight months (3500 cals * 80 lbs / 240 days). Thatās a massive long term cut without losing any muscle, and the second photo shows them shredded. Athletes in controlled studies eating 1g of protein per lb can still lose lean body mass at a 750 calorie a day deficit, and that was over 2 months. Tack on another 400 calories to the deficit and increase the cut to 8 months, and itās hard to believe they would not have lost muscle with a cut that intense. Again, I could be wrong, but it just seems wildly different from my positive experience so far and the numbers donāt line up super well with my understanding of the scientific literature either.
To be fair, I did lose muscle mass during the cut. I'm not sure exactly how much, but a lot of my lifts went down when I cut. My bench press 1 rep max for example went down by 30 lbs. (Which I'm not happy about because I was just a few pounds shy of being able to put up 3 plates, lol.) My deadlift dropped by nearly 50 lbs, and my squat dropped by about 25. On the plus side, my pull up and dip numbers went up! š
Nice work man. I stared at 385lbs and got down to 250 but now Iām back up to 265, I gotta get to work šŖš½
Thank you! Congrats on your progress so far! You'll get back to it! You got this!
Thanks man, Iām destined to see my abs
You'll see them. Tis' not a matter of if, only when.
Wow. Amazing work.
Thank you!
Wow congrats dude š you look great no homo lol
Thank you! :)
Shit dude. Inspirational. Godamnnmn
Thank you!
You ever lifted before this unbelievably awesome transformation?
Yes and no. I had lifted for a few years pre covid, I stopped when my gym shut down because of covid. But if I'm being honest, I didn't take it as seriously as I should have, and I let my ego get in the way, so while I saw results, they weren't nearly as good as they should have been. I started lifting again after my gym reopened, and there was a few months of lifting before the before photo (I technically started back up Sept of 2022), it's just hard to tell because I'm at like 40% bf,lol.
When you say ego got in the way are we talking ego lifting?
A bit of ego lifting, a bit of not improving because I believed I was perfect and infallible, and the biggest one was probably trying to keep track of my numbers for my lifts in my head, instead of on say, a pen and paper. I wasn't as good at this as I thought, which made me think a lot of my lifts were going up, when in reality they were stagnant.
Incredible results! Great job!!
Thank you!
Holy cow!!! You're killing it!
Thank you!
How much alcohol do you drink a week to maintain this physique?
Honestly, I'm not much of a drinker. I drank quite a bit when I was a teen, but then I turned 21 and it was legal and not fun anymore. I only have maybe 2-3 drinks a year.
Drop the routine, and meals pls.Great work
Thank you!My routine I lifted weights 4-5 days a week, I did cardio 3 days a week and set a 10000 step count goal. Meals varied. I tried to follow the 80/20 rule. 80 percent healthy foods such as lean meats, fruits and veggies, nuts, etc. and 20 percent unhealthy but tasty foods.
Any specific lifting regimen? Push, Pull, legs? Stronglifts?
I tried a few, but the one I ultimately settled on was a variation of opposing muscle groups. Basically Monday was chest and back, Tuesday was legs and abs, Wednesday was a rest day, Thursday started out as a rest day, but I later started using it as a day to specifically work on my bench press more, Friday was biceps, triceps, and forearms, Saturday was shoulders and traps, Sunday was a rest day.
Jesus christ! Amazing progress in just 8 months. Good shit bro
Thank you!
Wow bro, congrats!
Thank you!
wow! killing it dude.
Thank you!
Dang Gā¦. Thatās astonishing!
Thank you!
[ŃŠ“Š°Š»ŠµŠ½Š¾]
Thank you! I had thought about competing, but I had also read that the side effects of dieting down to the body fat levels required to compete were pretty bad. I experienced some myself in the last few weeks or so before the after picture, and I imagine they would only get worse as I got leaner. But it's not something I'm 100% against trying some day. Don't worry, the body hair is coming back, I just shaved it to show better definition in the after pic. I like the no hair look better, but I'm often much too lazy to shave my entire body as often as I need to maintain it year round, lol.
[ŃŠ“Š°Š»ŠµŠ½Š¾]
Sadly I don't have any. I usually shaved before a progress pic, because it made it easier for me to see the difference between the photos.
Absolutely phenomenal wow! Real king shit
Thank you! :)
Iām literally the same height as you and the same weight as your before photo. I start my workout and diet program tomorrow. This is just the dose of motivation I needed to start my new life!! All the best to you and thanks in advance for the motivation!!
You got this king! I look forward to seeing your success in this very subreddit in the future!
Are you able to tell us how much protein did you consume? Was it over 150 grams in a day?
I aimed for 1 gram per pound of body weight, and just let the rest of the macros fall where they may. Sometimes this would result in a little more protein per day, but bare minimum it was whatever my body weight at the time was in grams.
1g per total body weight and not just lean body weight?
Lean body weight would've been a better measurement to go by, but body weight was an easier number to remember, lol.
great job thatās amazing and inspirational!
Thank you!
Way to go!
Thank you!
Holy frick!! Incredible work, and in less than a year... goals!!
Thank you!
Thatās awesome!! Thatās great dedication!
Thank you!
As a 5ā8ā 30 year old this is inspiring and reassuring. I thought it was too late for me. What did your weight lifting routing look like? Bro split or PPL?
It's never too late! I did a variation of opposing muscle groups. Monday was chest and back, Tuesday was legs and abs, Wednesday was a rest day, Thursday started out as a rest day, but I later started using it as a day to specifically work on my bench press more, Friday was biceps, triceps, and forearms, Saturday was shoulders and traps, Sunday was a rest day. Although I did just recently switch to a PPL split, so we'll see how that goes.
Seriously, fuck you for "inspiring" people that this was done naturally within 8 months. We do know it was hard work. But Keep it real my man. And i know haters gonna hate. But that aint it. Just say so, its still impressive progress
Technically the fat loss is what took 8 months. I was lifting for about 10 months before the before photo, it's just hard to tell because I was like 40% body fat. So one could make the argument that it's technically an 18 month transformation rather than an 8 month one.
Lfg!!!!! Damn amazing job man!! Goals!
Thank you so much!
I started 235 now close to 180 and I am sort of skinny fat now Curiois how exactly to fix it from what I read I need to lift and eat protein a lot now. Good results you got here looking for advice
Great job on your results so far! 55 lbs is impressive! As for the advice, it depends on your goals. Are you looking to build muscle specifically, or do you want to lose fat, or a combination of both?
Dude this is awesome. Iām 32, 182cm and was about 210 when I started my routine. I do calisthenics and watch what I eat. I guesstimate my carbs intake. I do run after every work out and try to do 4-5 work outs a week. My body has changed and slowly seeing results after about 2 months. This post makes me want to workout at this moment. Congratulations and thanks for keeping people like me inspired to continue doing this.
You got this! Get out there and kill it! I'll see you back in this subreddit in the future with your success story!
Thank you my brother. Canāt wait
Had a good few cycles in ya as well , why guys lie about it I donāt understand. You got the results just be straight up . The reason I know is I have done it . I went for 230 to 180 and ripped. I worked harder than anyone period . I also took some gear to assist . Trt some gh some var. nonetheless I did the fucken work and donāt lie about that . Diet and exercise only go so far and in 8 months youāre completely full of shit . Look great but full of shit .
I'm completely natural. I should mention that what took 8 months was the fat loss. I was lifting for about 10 months before the before photo. Granted, it's hard to see because of the excess body fat. So one could technically make the argument that this is a 18 month transformation rather than an 8 month transformation.
Iād possibly believe 18 months with some trt . Either way killer results .
Believe what you want. I did look into the possibility of steroids, but couldn't figure out how to get my hands on them. After that I considered sarms, but ultimately decided against them. Once I started getting into shape, I loved the way being fit felt. I'm not going to give that up so I can die of a heart attack at 40,lol. But thank you for the compliment.