Just a short clip of my progress over 9 weeks.
I had changed my diet, changed my exercise routine and stopped drinking! well kind of….
Meals:
Breakfast starts at 6am, Yogurt and natural oats, Breakfast again at 8:30 cereal low fat milk, snack time at 10:30 with a muesli bar/protein bar or fresh fruit, lunch at 12:30 tuna salad or sea food salad i tried to sat off bread and to heavy carbs while i wanted to slim down. Afternoon snack, Fresh fruit or protein bar, any thing to tie me over until i train. 6:30 i train
Monday – chest & abs – cardio
Tuesday – back & Abs – cardio
Wednesday – legs
Thursday – arms & abs cardio
Saturday – Shoulders and cardio.
I change my routines to include chest & bi’s , Back and Tri’s legs shoulders ect but it all depends if i missed out on a session.
the this is with cardio you want to aim for fat burning only and not to burn muscle tissue. I usually use the cross trainer for 20-35 min depending on how im feeling, im not going to sprint for 20 -30 min but have it high enough i break a sweat.
after my work out ill have my protein and creatine then wait 20 min before i eat.
Dinner meal is chicken breast 250-300g and steam vegs.
Hope this makes sense!
Duration : 0:2:18
[youtube tPOaYcjeMmo]
dont smoke weed or …
dont smoke weed or drink….
fag!!
fag!!
not if your …
not if your supplementing the right things.
And NO i don’t mean steroids.
protein, creatine, and a healthy diet kicks start mucle production along with a tought will.
stop the drinking …
stop the drinking and start smoking weed. it helps to relax muscles and wont up your brains like alcohol does.
well who said you …
well who said you couldnt build muscle and burn fat in the sametime ? proof right here
great progress …
great progress Beefcaake! I want to do t he same thing.
I agree if you did …
I agree if you did this naturally good job. but honestly those lats are huge… i dont know how youd naturally get that big of lats.
that …
that amazing if it only were on 9 weeks! way to go…
steroids? all he is …
steroids? all he is taking is creatine and protein…. not steroids buddy
well if you are a …
well if you are a natural, you certainly did one great job.
keep lifting mate.
cheers.
progression aka …
progression aka steriods makes u look demented like his lats if anyone thinks that looked good or even health has no clue how unproportioned his body was and needs to go read a health book
to lose the weight …
to lose the weight that is possible , but it’s a Lie to make a muscles like that in only 9 weeks
nice, being in a …
nice, being in a good shape is not how long you work out its how hard! beefcake? maybe you should show your stats next time you post a video. good for you! 😛
any 1 no how or …
any 1 no how or what exercise do i have to do to built that thing like on his side of the ribs
wow in only nine …
wow in only nine weeks? i give you brownie points
wow, your back is …
wow, your back is huge. Great lats
dude awesom man …
dude awesom man huge diff!
hey man amazing job …
hey man amazing job! I’m jogging 40 mins a day, eating healthy, i just lift weights 3 times a week but oh well… You think i’ll get that 6 pack abs? I’m 5’11 159 pounds but got that layer of fat on my abs. I’m 21.
He’s not a tall guy …
He’s not a tall guy. You progression shows off more quickly that way. Great work though. Keep going. It’s all in consistency and determination.
nice job
nice job
damn i gotta work …
i gotta work out my lats …only thing is ..i dun havea diet and i do natural bodybuilding so itl take some time :-S
damn man nice work …
man nice work in 9 weeks, especially your lats! wiked back taper bro! triceps r lookin pretty fukin awesome and shoulders and delts, didnt see a real big improvment on chest or bis, but u didnt really flex them so cant tell, other wise, 2 thumbs up(Y) are you using any supps??
Good for you
Good for you
Good Work Man keep …
Good Work Man keep going !
DAYUMMM amazing!!
…
DAYUMMM amazing!!
*hot*
right on our supermarket, i can buy some cheap protein bars which i always consume when doing workouts ““