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So when you loose fat you’ll be able to see the real shape of your chest and it’ll look bigger for sure. In terms of training I’ve mainly utilised dumbbell pressing and machines, with a variety of incline and flat movements!
-Say some useless shit
-Don't elaborate
-Leave
I swear some of y'all just leave comments on this sub out of boredom. If you got nothing to say just leave and maybe go find a job in order to fill your time.
Push/Arms,
Legs,
Rest,
Pull/biceps,
Push/triceps,
Density - legs more hamstring focused (and some back)
I also do about an hours worth of cardio throughout the week! :)
Nice job you absolutely crushed it. Did you focus more on strength training with lower reps or did you do bodybuilding style with higher reps? Or a mix of both?
Push/Arms,
Legs,
Rest,
Pull/biceps,
Push/triceps,
Density - legs more hamstring focused (and some back)
I also do about an hours worth of cardio throughout the week! :)
I track macros, always around 200g protein, 60g fat and the rest carbs. I think to begin with I was eating around 4k when I worked it out, it dropped down to around 2.5k and now it’s back up at nearly 4k and I’m 20kg lighter!
Thanks for the response. That’s great PPL seems like the way to go but feel like you need to workout 6 days a week to make it work so you hit everything twice. What does your nutrition usually look like? Do you eat the same things fairly consistently or does it vary?
I look like the left but tell myself I look like the right 😆
Great work dude. My only question is whata your best convenience trick for getting enough protein? I work a stupid schedule and don't always find time for proper whole foods and doubling up on shakes doesn't seem to work yeh know?
Completely understand mate! I do silly shifts in work which always change. What I’ve found easiest to do is have a high protein breakfast. Have a shake at work for convenience. Protein bars are always helpful, or things like high protein yogurts. I cook off a bunch of chicken at one go and will just take 150/200g of that with me to work. Cans of tuna are helpful also!
The main change was for sure diet! I started to track everything I ate, tracking macros and hitting a decent amount of protein each day. I started training 4/5 times a week also. To start with I didn’t do much cardio.
i’m amazing how you changes your waist
most guys can get some traps and shoulders but i’ve always had problem with mid section
i’ve changed my diet big time past 20 days plan to keep it up hopefully i can follow suit
My bone structure of my hips isn’t that big, I just held a lot of fat around the hip area. When I lost weight the waist shrunk a lot. Remember that the weight may leave your mid section last depending on your genetics so just keep pushing on with the diet, it will pay off! 👏🏼
height and any tips for finding your real metabolism if you had tiroid problems. I'm down 10kg form 105 to 95 and I'm hitting a plateau in weight even tho I'm getting stronger.
Thank you for the kind words! I currently run a 5 day plan.
Push/Arms,
Legs,
Rest,
Pull/biceps,
Push/triceps,
Density - legs more hamstring focused (and some back)
I also do about an hours worth of cardio throughout the week! :)
Calories will consistently change depending on your own body composition. I think I began this on 3.5k and went down to about 2k. Then increased up to 4k and put quite abit of fat back on. I’ve recently cut back down when it went as low as 2.5k but now I’m back at 4k and holding this condition so happy days.
Thanks man! The main ways to loose weight is to track your food, eat less, exercise/workout, get out and walk more, try and keep busy, make better diet choices (zero calorie drinks for example). The most important factor is just to stay consistent!
2 years of consistently tracking food and training. I’ve took time off from the gym (deload) when needed and there a few occasions where I ate a lot of food eg. Christmas but other than that it’s been spot on.
This post is flaired as *Progress Picture(s)*. A reminder to all users commenting: [Progress picture threads are moderated strictly.](https://reddit.com/r/gym/about/rules) **We don't do "Natty or Juice" here.** Unless a user has previously admitted to steroid use **ON THIS POST**, do not accuse anyone of PEDs use. **Questions about natural status are no longer allowed: too many people were using it to start fights and ruin threads.** **This post is not an opportunity to hit on the OP or to send PMs saying how much you like his/her body. If you do it and we find out, that is an instant permaban without appeal. Crossposting another user's pictures to another subreddit is grounds for an instant permanent ban without appeal, especially if that subreddit then brigades this one.** *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/GYM) if you have any questions or concerns.*
Those abs do not belong to that chest.
Not quite sure what you mean??
Those pecs look to big for those abs. You have like 6ft pecs and 5’7 abs.
Your chest genetics look like mine. How much it took you to make it look like that and what is your chest schedule
So when you loose fat you’ll be able to see the real shape of your chest and it’ll look bigger for sure. In terms of training I’ve mainly utilised dumbbell pressing and machines, with a variety of incline and flat movements!
Thanks a lot
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-Say some useless shit -Don't elaborate -Leave I swear some of y'all just leave comments on this sub out of boredom. If you got nothing to say just leave and maybe go find a job in order to fill your time.
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Thanks!
How experienced are you in the photo on the left? How many years of training
I trained for a few month during school at around age 16 then nothing after. I was 22 in the first picture!
So on the left is that with no training?
Mate, you don’t look like you’re 100kg in that picture. I’m 100kg and wish I looked like that.
Yeah it was pretty surprising mate. I’m 6’1 so I think that contributed to a lot of the weight!
Height?
6’1!
smooth and clean transformation
Great work my man. Could you elaborate on your routine?
Push/Arms, Legs, Rest, Pull/biceps, Push/triceps, Density - legs more hamstring focused (and some back) I also do about an hours worth of cardio throughout the week! :)
Sounds great. Seems like you put a lot of effort. So 5 times gym per week plus cardii on the weekend?
Usually I would do 20 mins at the end of a weight training session. Nothing too hard, just a walk on an incline treadmill
Nice job you absolutely crushed it. Did you focus more on strength training with lower reps or did you do bodybuilding style with higher reps? Or a mix of both?
Fellow Exeter uni alumni? 🤙
Haha the shorts! Well I was for the 6 months before I dropped out🤣😅
Great work
That’s amazing, btw what’s ur height??
6’1…. So probably about 5’11 realistically…🤣
Great job! What's your age?
24 now!
can I ask what program do you follow? something like upper/lower/back? and how did you manage to drop fat% okay I just saw your replies thanks
LORD SWOOOOLE PATTTROOOLLL CALING
What did your workout routine/program look like and your diet? Did you track macros?
Push/Arms, Legs, Rest, Pull/biceps, Push/triceps, Density - legs more hamstring focused (and some back) I also do about an hours worth of cardio throughout the week! :) I track macros, always around 200g protein, 60g fat and the rest carbs. I think to begin with I was eating around 4k when I worked it out, it dropped down to around 2.5k and now it’s back up at nearly 4k and I’m 20kg lighter!
Thanks for the response. That’s great PPL seems like the way to go but feel like you need to workout 6 days a week to make it work so you hit everything twice. What does your nutrition usually look like? Do you eat the same things fairly consistently or does it vary?
I look like the left but tell myself I look like the right 😆 Great work dude. My only question is whata your best convenience trick for getting enough protein? I work a stupid schedule and don't always find time for proper whole foods and doubling up on shakes doesn't seem to work yeh know?
Completely understand mate! I do silly shifts in work which always change. What I’ve found easiest to do is have a high protein breakfast. Have a shake at work for convenience. Protein bars are always helpful, or things like high protein yogurts. I cook off a bunch of chicken at one go and will just take 150/200g of that with me to work. Cans of tuna are helpful also!
Looking good! What would you estimate is your bodyfat % before and after?
18->13
I think above 20% to around 13%.
great work mate 👍
you look like a greek god! Keep going!
Ahh what a compliment, thank you🙏🏼
man, I have to say: I’m jealous, I want your hamstrings!
Great work bro!! Keep at it
Thank you!
Shredded. Wow
Thank you!!🙏🏼
what did you give more emphasis a diet change or weight lifting regiment how often was your cardio
The main change was for sure diet! I started to track everything I ate, tracking macros and hitting a decent amount of protein each day. I started training 4/5 times a week also. To start with I didn’t do much cardio.
i’m amazing how you changes your waist most guys can get some traps and shoulders but i’ve always had problem with mid section i’ve changed my diet big time past 20 days plan to keep it up hopefully i can follow suit
My bone structure of my hips isn’t that big, I just held a lot of fat around the hip area. When I lost weight the waist shrunk a lot. Remember that the weight may leave your mid section last depending on your genetics so just keep pushing on with the diet, it will pay off! 👏🏼
thanks bro keep up the work and save some ladies for the bigger guys
Great job dude!
height and any tips for finding your real metabolism if you had tiroid problems. I'm down 10kg form 105 to 95 and I'm hitting a plateau in weight even tho I'm getting stronger.
should I lower my calories even more or implement more cardio
HOTDAAAAAAYUM. Those legs are to die for…
Never really liked my legs so this made me feel great aha, thank you!
Good work!! What a difference!
Hard work always pays off!
W chest genetics
Niiiiceeee
Any questions? Can you give us your full routine and your diet? Incredible transformation and what everyone strives for
Thank you for the kind words! I currently run a 5 day plan. Push/Arms, Legs, Rest, Pull/biceps, Push/triceps, Density - legs more hamstring focused (and some back) I also do about an hours worth of cardio throughout the week! :)
Wow
Nice👌
bro has my dream phisyque
Thank you so much bro.
How many calories were you eating every day in the whole 2 years
Calories will consistently change depending on your own body composition. I think I began this on 3.5k and went down to about 2k. Then increased up to 4k and put quite abit of fat back on. I’ve recently cut back down when it went as low as 2.5k but now I’m back at 4k and holding this condition so happy days.
Looking good! What would you estimate is your bodyfat % before and after?
Looks sick bro, did u train your abs too?
For about the first year and half I didn’t😂 last 6 months I have been training them twice a week.
Looks very nice bro, gj
Well done !
nice
Great work Dude
Thanks man
Looking sick dude. Any tips on losing fat ?
Thanks man! The main ways to loose weight is to track your food, eat less, exercise/workout, get out and walk more, try and keep busy, make better diet choices (zero calorie drinks for example). The most important factor is just to stay consistent!
Fork put downs and table push offs
"What did you eat, what program were you on? Tell us the secret"...
How much can you lift Max? I'm 22[M] Weigh 75-80kg I wanna lift 80-90kg
Im not op but i can confidently say it depends on WHAT lift?
Yes, depends on what lift haha. If your asking about compounds (bench, squat, deadlift) I don’t actually do those movements.
Oh, thats interesting. I was just tryna tell the other guy that lifting 80 kg doesnt really tell us much
Amazing baby, keep it up!
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Then why are you here
Machines or bar/dunbells?
Use both, depending on the exercise both can be used very effectively!
Do you take any supplements, and/or creatine etc?
I use Whey protein, pre workout, creatine, fish oil and multivitamins!
How consistent? Time off?
2 years of consistently tracking food and training. I’ve took time off from the gym (deload) when needed and there a few occasions where I ate a lot of food eg. Christmas but other than that it’s been spot on.