My 8 Month Transformation [PICS]

[mmm_Donuts]

 

[Alex12345]

nice job man, what body fat % are you in the last 3 pics you posted, and what are you trying to get down to, and current weight/goal weight

 

[mmm_Donuts]

77 kilos, thats 171 pounds i think? Bodyfat's around 10%. Im trying to get down as low as possible before my birthday next month, which's when im planning to start bulking

 

[Zerkeronrs7]

What do you squat/bench/deadlift?

 

[mmm_Donuts]

120kilo hack squat/110kilo bench/120kilo deadlift all for 5-6 reps

 

[Plznate]

120kilo hack squat/110kilo bench/120kilo deadlift all for 5-6 reps

Seriously? Thats pretty impressive, you don't really look that big but 245lbs for 6 reps on bench is pretty good for your weight.

 

[mmm_Donuts]

I've a strong chest, like Marc Fitt who benches 315 for reps.

 

[kmjt]

Natural? Impressive either way Good job.

 

[mmm_Donuts]

Yep natty till now

 

[Zerkeronrs7]

120kilo hack squat/110kilo bench/120kilo deadlift all for 5-6 reps

Any reason why your squat and deadlift are so low? Just don't do them much? Bench is very nice though, good stuff.

 

[xPhilip]

Damn, 200g of protein a day? You must be drinking a shit load of water unless to keep your kidney healthy with that. What did you get the protein from in your diet; powder/bars or meat/chicken? Otherwise it looked like you're doing good man, nice job.

 

[mmm_Donuts]

Any reason why your squat and deadlift are so low? Just don't do them much? Bench is very nice though, good stuff.

I keep switching gyms since i keep flying between UAE and India, and most of the gyms dont have squat racks and dont allow deads :/

Damn, 200g of protein a day? You must be drinking a shit load of water unless to keep your kidney healthy with that. What did you get the protein from in your diet; powder/bars or meat/chicken? Otherwise it looked like you're doing good man, nice job.

250g protein. 800g chicken, 2 scoops whey, 5 eggs. You need the protein to spare muscle on low cal cuts

 

[patrick58l]

wow, i need to do that lmao

 

What do you mean by natty til now? What'd you pick up

 

[mmm_Donuts]

I have plans of doing something in the future. Nothing yet

 

[DMR]

You do not work on your obliques, do you? they look undeveloped compared to other muscle groups (or at least it seems as so in the last 3 pics). Good job otherwise though. Keep it up.

 

[2007gpsales]

damn, i need to start working out.... everytime i do i just cbf the next day lol -_-

 

[mmm_Donuts]

I've released my own android app based on flexible dieting which will get you results regardless of whether you're bulking or cutting. It costs only 2.49$ which's way lesser than what meal plans would cost you from any online/irl coach.

Keep in mind, this app MAKES the meal plans for you using whatever food you like (you can add any food of your choice as long as you have the nutritional information) & is not used to TRACK your diet. You can use MyFitnessPal or something else for it.

Also, once you get the app make sure the nutritional values for whatever food you're going to use matches the nutritional values of the one in your tracking app.

Here's a how-to guide on how to use the app efficiently:

How-to Guide for efficient diets:
1. Add any new food (if needed) to your list of food.
2. Go to Options -> List options -> Create list & select the food that you want to use in your diet. Then click on create list. For optimal results, use 10-12 different food items. (Make sure you have atleast 2 or 3 different protein, carb & fat sources)
3. Go to the calorie calculator. Fill in the fields with your height, weight, age, sex & activity level and click on calculate.
4. Choose the amount of meals that you'd like to use
5. Click on the Generate button
6. If you aren't satisfied with the generated diet, click on the Generate button again or click on Re-arrange diet


If you've clicked on re-arrange diet,
1. Check the list of food that has been used in the generated diet on the left. If you do not want something from it, click on the change food button and swap it with any food item you'd want to use.
2. Select a meal and click on add food. Enter how many servings you'd like to enter and click on the add button.
3. If you need to remove a food from a meal, click on remove food. Select a meal, and click on the food that you'd like to have removed followed by the amount of servings you'd like removed. Click on the remove button.
4. Once you've used all the servings from every food item in your list, click on the save & return button to return to the previous page.
Once you've a diet that you like that you'd like to save, click on the save diet button. Enter a filename and then save your diet.​

 

[Viva La King]

You need to bulk... A lot forget cutting for now until you're around 100kg+

 

[mmm_Donuts]

Bulking now, almost 80kg/176 pounds. 100kg/225 pounds would be stupid since i wouldnt be able to cut back from that easily natty after only 2 years of lifting. Im aiming for 85kg/187 pounds this time