My 8 Month Transformation [PICS]

Thanks all

Anyway, a lengthy helpful post has been lacking for a pretty long time now. So here's one for anyone who's stuck with their diet. This diet mainly focuses on keeping your conditioning/bodyfat % almost intact while adding lean muscle. It's been working for me for the past few months. Anyway here it goes,

My current maintainence calorie requirement is around 2700 calories, i live a sort of sedentary lifestyle other than going to the gym since im busy working on some software right now. The basic outline of this diet is staying on a 300 cal surplus for 3-4 weeks and having 1 week at maintainence to drop ur water and see how much muscle you've gained. It wont cause you to lose muscle or anything as long as ur still lifting the same numbers. The other main focus of the diet is to keep fats at max 60g for atleast 6 days a week. You can cross that on a cheat day. Hence, using weight gainers/dextrose powders can help a lot to hit ur macros.

My diet right now is as follows:

4 eggs, 3 slices of bread - 400 cals
1 packet of packaged noodles with shredded chicken - 400 cals
1/2 litre of milk, 100g of weight gainers - 700 cals
4 cups of rice - 800 cals
500g of chicken breast - 600 cals
Sugar from 4-5 cups of green tea - 100 cals

My fats come upto around 60g mainly from eggs,milk and the noodles.

During the maintainence week i usually drop a cup and a half of rice (300 cals).

I managed to drop from 15% bf to 10% while maintaining my current weight while following this. Unfortunately, i'm carrying a couple of injuries atm so my strength has reduced on push based lifts (solely because of the injuries). However, pull based movements are increasing.

There's a growing trend online atm saying that eating fats doesnt make you fat and all that, but from personal experience i've noticed with the same calorie intake i've changed my body composition by just lowering my fat intake from 90-110g a day to 60g a day.

As for lifting right now, i follow a 5 day split, which usually looks like this:

Saturday - Back/Bis
Sunday - Chest/Tris
Monday - Shoulder/Bis
Tuesday - Off
Wednesday - Chest/Shoulders
Thursday - Legs
Friday - Off

Again, this's just my split and you could do it however you want. I just have it so that it brings out my body in what i perceive as a good aesthetic physique. Other than that, if anyone has any questions please ask right away

 

When do you do your traps?

 

Normal shrugs on shoulder day. Back Shrugs on back day

 

That is incredible, awesome transformation!

 

77.7 kilos here. Around 2-3 kilos more to shred to get to what i want.

 

Nice job bro. Currently planning to start my own bulk. Ur making all kindzz of gainz

 

Thanks brah. Update pic, still cutting almost 8 weeks in. Started incorporating refeeds. Took this a week ago.

 

woooow

 

damn.

 

Discipline to bulk? How do you need to be disciplined to bulk? Just eat everything you see. (Thats just for me, i guess if you wanted to bulk at a specific surplus it might require discipline ) I find cutting requires more discipline because you have to restrict calories but still get in your protein. Its also demotivating not increasing your strength.


Donuts what do you squat/bench/deadlift?

 

That's really good for 8 months. I have recently started training on weekdays, can feel the pain in my joints and muscles the day after. It feels great to do something productive and beneficial though.

 

Not bad u should do a bulking cycle get some meat on you

 

Bulked for a long time before this cut. Got almost 21 kilos from where i started natty? Now cut down 4 kilos (mostly fat/water) and look like that, its more than what i wanted when i started. Ill be bulking to prolly 85 kilos starting Jan, will update when that's started

 

wish I had the enthusiasm to give it 100% at gym as the gains are massive

 

That's awesome! keep it up

 

Chest transformation

 

Nice man!

 

Damn very nice man, could you post your diet plan too? For both bulking and cutting?

 

is it hot in here or is it just you