Koe007 13 Weeks Out from Contest

Ok cant find my old thread so here is to new beginnings.
Im 13 weeks out weight 93kg
Height 1.65m
Bf: Have no idea.

Looking like a beast Bro, nice work and good luck

jinne ma se kinners. sjo but you grew like a mofo. looking good man. alll the best. are you still doing amateurs this year.

Impressive man!!!

gab wrote: jinne ma se kinners. sjo but you grew like a mofo. looking good man. alll the best. are you still doing amateurs this year.

Thanks man, no bud the big leagues, H&H, Provincials then hopefully SA's and Grand Prix

Koe showing off again :whistle:

Koe007 wrote:

gab wrote: jinne ma se kinners. sjo but you grew like a mofo. looking good man. alll the best. are you still doing amateurs this year.

Thanks man, no bud the big leagues, H&H, Provincials then hopefully SA's and Grand Prix

all the best man. hope you give them carrots.

VonD wrote: Koe showing off again :whistle:

looking good as always Koe. All the best to you.

Faaaayuck! Nice! Huge improvement, well done.

Wow talk about a diffence in body conditioning.. well done!!

Looking good bro, you 13 weeks out and you are already lean,id say your BF is around 9-10%!! Keep up the good work bro, by the last 2 weeks you should ripped as F#@%!!! Gerip soos n uit gedroogte Kalahari verkleur mannetjie!! :lol:

Koe did you get the gynecomastia removed? These photos you can't see anything anymore? Or is this just from prolonged periods of lower bodyfat and your body shrinking the stubborn fat deposits ?

00pump wrote: Koe did you get the gynecomastia removed? These photos you can't see anything anymore? Or is this just from prolonged periods of lower bodyfat and your body shrinking the stubborn fat deposits ?

Also noticed it looked waaaay better

Great improvement especially on legs Koe my friend! I remember meeting and seeing you on stage at your very first show and all i can say is you make things look easy buddy, even though i know it was a hard road up to now.
You have the right mindset for this game and i draw allot of strength from you my friend!

If you don't mind running us trough some of the changes made to diet and training since your first uploads im sure many would appreciate it. what were the top 3 changes you made that gave you the best results?

Looking good

gonnna have a monster on our hands here!

Jeeeez Koe. Looking greater man. Arms and forearms have gained a lot of size, tear drop as well. Calves look bigger, more of a peak perhaps? Great hammy and quad balance

00pump wrote: Koe did you get the gynecomastia removed? These photos you can't see anything anymore? Or is this just from prolonged periods of lower bodyfat and your body shrinking the stubborn fat deposits ?

Thanks Guys.
Prolonged low bodyfat and Gyno has disappeared
Our objective is to year round have visible abs, anything higher is a mission to lose and conditioning is not as good if you get fat off season. Legs have been a MAJOR Focus, we have done everything from Drop Sets, to Supersets and Giant Sets, the latter 2 working the best, at least 15-20 reps for legs as heavy as I can go.

Diet has pretty much been Carb Cycling up till now with recent additions of fats by DJ.
The changes in diet have not been drastic to be honest its been the dedication to making this a lifestyle and keeping at least 30min cardio per week off season and only 1 cheat day a week. From 16 weeks out we upped cardio to 4* a week and lowered calories slightly, I also moved cheat day to a cheat meal only.
Im only on cycle for 3 weeks now and Zero Fat Burners, Equi and Test with proviron. GH is year round excepting 3 months which I take off.
Top 3 changes.
1.)Carb Cycling as opposed to day in and day out maintenance calories.
2.)Cardio
3.)Higher intensity training as in every body part is hit till failure and many many drop sets and supersets, similair to Milos Sarcev's approach to training.

Training partner is essential, im training with the guy who placed 2nd at SA's heavyweights last year and he is an absolute Legend, a gentleman and as passionate as they come, every session he pushes me till my max, his goal is me going further in the sport, he is 38 years old and has so much knowledge and humility, a gentle giant I have come to know as my friend. My coach and friend Mr Squirrel, we see each other quite frequently and have a "Grand"time together almost every month, so he gets to see progress and we can discuss plans forward etc. ill dig up my old pics and post shortly.

That was 2 years ago

Bus.

Koe ur looking good. Always good to see pics as they don't lie. Good luck with ur preparation.
Ps.....Keep us updated and include pics as u go along.

Regards

Awesome dude.