My "Transformation"

Hey guys,

Late last year I hit the 97/8kg mark and really didnt wanna join the 100 club! So I got my act together and starting dieting, hit the gym harder and taking clen/yohimbine towards the end.

Diet wise I followed the LeanGain (IF) cutting methodology and kept protein at bout 200grams while cycling carbs (high carbs on training days, low carbs on non-training days).

Training wise, I didn't change much with respect to weight training (focus on Big 3 lifts, heavy weight/5 reps) but including much more cardio cos I didnt do cardio before.

Pyro/Oupa, I know you requested pics but not sure how to upload pics so just included it in my avatar. I know my before pic is crap but didnt take any topless pics then! You can clearly see my boep is gone though On the after pic, took it today at work with phone so apologies for the bad lighting...the bathroom's lighting aint conducive to pics!

Anyways, lost bout 6 or 7 kgs during 4 weeks and had a minimal strength decrease - still greater than 3 plates on each side for my squat (160kgs) and deadlift (165kgs) 5RM and greater than 2 plates for my bench 5RM (125kgs)

BF%

• before 18% (as tested at SSI using calipers)
• after not tested but estimate 12 - 13% cos abs are starting to peak out, strength hasn't decreased much and lost some quitte abit of kgs in a +-4 week period.

Well then, congrats on the transformation !! Keep up the amazing results

Go to www.photobucket.com . Upload your photo and copy the image code as your reply.

Before:



After:

I would say your higher then 13%, maybe more like 14/15%. Good progress, keep it up!

When was the before photo and the after photo taken?
Sorry bro but 12% is a bit optimistic. One does not just look at the stomache area for BF%.

Pyroclasm wrote: When was the before photo and the after photo taken?
Sorry bro but 12% is a bit optimistic. One does not just look at the stomache area for BF%.

Before photo taken when on holiday during December and started first week in Jan with diet.

After taken bout lunchtime today at office.

My bad with respect to my optimistic bf% estimation :blush: Either way, even if I am at 14/15%, I think its good going for 4 weeks or so of dieting?

Gonna keep it up. I know my progress is going to be slower over the next month or so but determined to stick to it.

You did great bro! Keep it up!

Great change

Here is to the next 4 weeks

Well done on the progress Bruno. I'm also a fan of IF for getting lean. Keep us updated.

yep around 15 but keep going squat and deads 160/165 kgs thats a lot of weight for your size ?

mike123 wrote: yep around 15 but keep going squat and deads 160/165 kgs thats a lot of weight for your size ?

Been training for 10 years now and for the most part my main goal has been strength in the big 3 lifts rather than bodybuilding. So for the most part, I've been doing 3-5 reps on Squats, Deads and Bench with some assistance movements afterwards. Training programs I tend to follow are Bill Starr's 5x5 when I'm in the mood to just do the Big 3's for awhile (currently following this), Wendler's 5/3/1 when I'm stuck at a plateau for over a month, or a standard 5x5 3 day split routine.

Last year was a wake up call for me regarding my approach: forsaking diet & focusing on strength only is NOT the way to go!