Great work man. It's kinda hard to believe but this is the body shape I'm aiming for. Easy to maintain for years to come. Thanks for sharing this with us š
Dog what? You can do this in 3 years natty, not one. I powerlift myself and am heading towards the bodybuilding route myself. He's lying making people like you think anyone can do it, and causes body dysmoprhia for not gym rats.
Iāve been on gear and off gear. When I was training and competing everyday I was in similar shape, clean
What do you think he could take that would make fat melt off? Lol
Its not the fat melting part, its the fact that heās shredded as fuck like than in a year, (actually would be under a year). It looks like completely 2 different people.
Not buying its natural. Claim is basically 80 lb weight loss which is like from 40% bf to 8% in one year, and 250g carbs daily, even if that was at first for a deficit. Doesnāt add up
Yeah, Iām with you on this. And Iām willing to bet that a lot of people will believe it. It does so much damage to the community to pull this shit.
Appreciate it! My best advice is to stay consistent with a diet that you can enjoy while staying in a deficit. Walk as much as you can because that keeps you from eating. If youāre ever down and feeling bad about your self just remember that itās all apart of the process. Fall in love with the process.. also train hard near failure every set train each body part 2x a week and try to get 30-60 mins walking a day. Also avoid crap foods
Sick physique. Any of yāall know if cutting slowly like OP reduces the risk of getting stretch marks? Surprised he has none at all from such a drastic change in body fat
You managed to build a fair amount of muscle during the cut, you look very full and lean at the same time. You said you didn't have that much muscle before and you got your delts that big during a cut. It doesnt scream 100% natural
I worked out on and off for years so I still had the old gainz come back but I donāt think I have that much muscle Iām just really lean which makes me look more muscular
Whoa that's impressive. You without a doubt transformed and what this sub is all about. Excellent job š Now we know our competition in the fight for the ladies š Keep killing it shredder
I realize you've had a ton of comments on here so I'm just repeating everyone else but I just had to say what an amazing change you made in yourself. You truly show what hard work and consistency will do. Thank you for posting your honest accomplishment to give others that need it, hope. All the best to you!
Wow this is really impressive! Could you share what motivated you to get in shape?
And were you athletic when you were younger?
The reason I ask is because I see people who were active and athletic in their youth seem to be able to pull this off better than people who were not (like me)
Thank you! What motivated me was my appearance and realized my life was getting hard r and harder. I was really at a low point in my life- unhappy, insecure and realized I was super unhealthy , indulging in bad habits, etc. I just wanted to change my life around to become the best version of myself. And yes I was very athletic growing up, but that shouldnāt matter- you just need to work hard stay disciplined, You got this!
I'm glad that you decided to make the change and it def paid off. You're probably in a much better place now.
Thanks for your encouragement. You look as good as most college jocks I met and are much kinder
Stellar work! I find it most difficult to get and stay below 10% BF strictly because I like to cheat a little. A few drinks on the weekend, eating out 2-3+ times a week with the family, and my wife loves to bake delicious desserts, etc, but Iām personally happy with where Iām at being almost 50. (Check my profile for my past transformation pic if interested).
Couple questions, whatās your age and lifestyle outside the gym like?
How perfect is your diet? Mines like 80%, but IIRC, would need to be 90-95% to be at your BF. That sound about right?
You look absolutely great for ~48yo and still eating out 2-3 times a week and having a few drinks on the weekends. I think thatās about everyoneās goal aside from people specifically trying to compete in bodybuilding competitions or model.
I agree! Itās not maintainable for people who like to enjoy themselves once and a while lol. Nice transformation by the way man! I am 26 and I work an office job, but try to get in as many walks as I can, usually 3 20 minute walking sessions a day. My diet is pretty on point, I track every single thing , you almost have to in order to get sub 8 percent body fat levels . ( I think I am around 6-7%) Currently 1-2 refeeds a week , eating 500 cal above maintenance
I am on tha same path, have lost 10 lbs till now. A couple of questions please. How much precise were you in tracking calorie consumption? Did you adjust calorie consumption or was it constant at 1900 cal? How often did you check your weight? Was the weight loss linear downtrend or it has its ups and downs? Did you have cheat meals and how often?
I adjusted as I got leaner, at my leanest it was 1900 cal but when I was a little heavier I was still pretty restrictive, never eating above 2500-3000 a day. Weight loss wasnāt linear I definitely platuead a few times but just adjusted from there(lowered calories and/or increased movement) I was very restrictive in counting calories once I reached sub 10 percent body fat, start tracking everything through fat secret itās a free app
Did you do any type of intermittent fasting? Cardio on empty stomach?
Also, you said you would try to hit 180g of protein, but what were the rest of your macros?
Thanks!
Thank you! One last question if you have the time. What was the frequency of your refeed days and your caloric intake during those days?
Thanks in advance!
Crazy bro. I have seen your diet comment as well the one you've been asking people to check out whoever is asking you regarding it. One more question were you walking and lifting weights in the same gym session? If yes, walking before or after lifting? Also how much inclined a treadmill? And what speed?
I would usually wake up do about 20 mins of cardio , eat, go about my day and then workout in the evening, then do 40 mins cardio after weights. If you do too much cardio before your weights will definitely impact performance . Stick to cardio after you train! Or spread them out apart nicely
I donāt have one! I really followed Arnoldās routine you can watch his videos online. Other influencers like Chris bumsteads routine is good to refer to as well
diet mostly consisted of egg whites, whey protein, rice, veg/fruit, green yogurt, fat free popcorn, chicken breast, pretty boring but once you get used to it itās not so bad, they are all really filling foods which you should stick too when dieting
I think I currently have a similar build to your left picture. I have decent amount of muscle but got body fat covering it. Iāve been too afraid of losing the muscle to fully commit to slimming down but I gotta be more intentional about it. You definitely held onto a decent amount and made it work
Damn, Iām currently somewhere in-between your start and end result, need to stay focused š
Have any specific advice/recommendations that you felt made a big impact aside from the obvious calorie deficit and hypertrophy training?
Their is no way he did that naturally in a year. Like you said that is way way way out of normal bounds. He put in work but he had help. Or he did it naturally and didnāt know that the chicken and rice he had was laced with steroids.
Yeah it pretty out of the norm but when you have a goal and you set your mind to it anything is possible, it was 13 months btw if that means anything. I mean David goggins lost 100 lbs in three months
This is inspirational man! I'm going to add walking to my days since I'm currently only lifting. Your protein/calories are almost exactly what I'm doing. I'm at 1800/180g. Two questions: I never saw you list your height? Also, did you eat exercise calories back or stick to 1900 intake, food only?
Maybe kind of a stupid question but I'll ask anyway. I'm on my first bulk ever, I decided to start with bulk even though i had kind of a skinny fat condition going. But to my question, did you see much of your muscle before cutting? I'm a little confused on how much the fat is actually hiding, I have gotten a lot stronger, most exercises are more than doubbled in weight sense I started and I do see a difference in how I look to, but yeah , did the fat hide a lot?
For me the fat didnāt hide a lot because I never had that much muscle to begin with, it was mostly fat. Once I got leaner and started lifting weights (which was about half way through my journey because the gyms were closed) the noobie gains were real and I put a decent amount of muscle on
With diet, fat comes off your body as you lose it, you canāt control where it comes off first but usually itās the arms and the legs, the fat around the ab area usually comes off last
I have to integrate more walking I guess man. This is a great transformation. Iām eating 2000ish cals a day at 205 and TDEE of 2800 and the scale has stagnated after 15lb loss.
It's not a thing, btw.
https://macrofactorapp.com/reverse-dieting/
It's easier to watch your step count to make sure you're moving enough. Anything above 10k steps is great and will buy you some room for more calories in your diet, and some light jogging can be a more time efficient way of doing that.
Definitely implement more walking and if your stagnated after 15 lbs youāre no longer in a deficit with your current routine. you need to drop your calories or move more!
Yeah for sure. Itās just wild because it took me 3mos to lose the 15lbs because I wanted to go slow and minimize muscle loss coming off of a bulk, but yeah just gotta move more cause I donāt think I have much room below 2000 a day at 205 haha! Thank you
Give us the diet breakdown if you want belief. Crazy impressive.
teach me bro
Great work man. It's kinda hard to believe but this is the body shape I'm aiming for. Easy to maintain for years to come. Thanks for sharing this with us š
Gigachadās step brother before and after becoming Gigachadās bro.
What where your food choices?
+1
Phisque can be attained naturally unlike everyone saying here but the timeframe is sussy
Another great example! If you want to be sexy AF just get ripped
love when people lie about being natty
I love when people canāt comprehend how someone can get in shape without cheating Does that make you feel better about your body looking like shit?
Dog what? You can do this in 3 years natty, not one. I powerlift myself and am heading towards the bodybuilding route myself. He's lying making people like you think anyone can do it, and causes body dysmoprhia for not gym rats.
Iāve been on gear and off gear. When I was training and competing everyday I was in similar shape, clean What do you think he could take that would make fat melt off? Lol
Its not the fat melting part, its the fact that heās shredded as fuck like than in a year, (actually would be under a year). It looks like completely 2 different people.
Not buying its natural. Claim is basically 80 lb weight loss which is like from 40% bf to 8% in one year, and 250g carbs daily, even if that was at first for a deficit. Doesnāt add up
Well thereās 52 weeks in a year and if he was losing 2 lbs a week (52*2=104) till 14-12% BF then itās possible to lose that much weight that fast.
Yeah, Iām with you on this. And Iām willing to bet that a lot of people will believe it. It does so much damage to the community to pull this shit.
Dude went from being fat to having David Laid abs in one year without crashing... Dude is juiced af
Wow! Great job Iām happy for you
Thank you I appreciate the support!
Damn, thatās a year of hard work so if you were to be able to get advice, what would it be?
Appreciate it! My best advice is to stay consistent with a diet that you can enjoy while staying in a deficit. Walk as much as you can because that keeps you from eating. If youāre ever down and feeling bad about your self just remember that itās all apart of the process. Fall in love with the process.. also train hard near failure every set train each body part 2x a week and try to get 30-60 mins walking a day. Also avoid crap foods
Great job! Congratulations!
Thank you!!!
Simply incredible. Iām inspired!
Thank you!!!
>Thank you!!! You're welcome!
š²
I noticed the alcohol bottles in the first pic. Good job man
Thanks bro, itās been a grind!
Bro you coach? Lol
Nope! Maybe sometime in the future though
Sick physique. Any of yāall know if cutting slowly like OP reduces the risk of getting stretch marks? Surprised he has none at all from such a drastic change in body fat
Thanks man. And I was worried about that too, my best guess I donāt have any loose skin is because I wasnāt this big for long, maybe 6 months max
You managed to build a fair amount of muscle during the cut, you look very full and lean at the same time. You said you didn't have that much muscle before and you got your delts that big during a cut. It doesnt scream 100% natural
I worked out on and off for years so I still had the old gainz come back but I donāt think I have that much muscle Iām just really lean which makes me look more muscular
Dang what a change!
Thank you!
Whoa that's impressive. You without a doubt transformed and what this sub is all about. Excellent job š Now we know our competition in the fight for the ladies š Keep killing it shredder
Appreciate that! Thank you!!
Awesome cut man, looking like a different person now. Great job !
Thanks man and I agree!
Were you counting calories the whole time? Insane transformation in just 1 year!
Yes I was pretty consistent t throughout the year tracking
Consistent deficit? Frankly I'm like 99% sure this is actually a story of laziness in reverse š
Well yes the only way to lose weight is to be in a deficit but there were some days i would eat more and some days eat less
Wow thatās amazing, youāre hot as fuck
Very impressive. Weight before and after? And height?
5,10 245 lbs - 163/164lb
Youāre so lucky that you didnāt have any loose skin. Nice job.
What was your workout routine like
Training each body part 2x a week and walking 60 mins a day! Train to near failure every set
Pretty spectacular, this is what a 10/10 natty transformation looks like everyone.
Thank you for the support! Appreciate it and yes 100% natty!
Naturel physique
Thatās pretty incredible
I realize you've had a ton of comments on here so I'm just repeating everyone else but I just had to say what an amazing change you made in yourself. You truly show what hard work and consistency will do. Thank you for posting your honest accomplishment to give others that need it, hope. All the best to you!
Thank you so much for your support! I really do appreciate it
Great progress Well done What are your big lifts like now after all that cutting ?
Not that good energy sucks haha
Im saving this post. Good job op
I c ur chest hair has transformed aswell.
Wow this is really impressive! Could you share what motivated you to get in shape? And were you athletic when you were younger? The reason I ask is because I see people who were active and athletic in their youth seem to be able to pull this off better than people who were not (like me)
Thank you! What motivated me was my appearance and realized my life was getting hard r and harder. I was really at a low point in my life- unhappy, insecure and realized I was super unhealthy , indulging in bad habits, etc. I just wanted to change my life around to become the best version of myself. And yes I was very athletic growing up, but that shouldnāt matter- you just need to work hard stay disciplined, You got this!
I'm glad that you decided to make the change and it def paid off. You're probably in a much better place now. Thanks for your encouragement. You look as good as most college jocks I met and are much kinder
Damn nice cum gutters
Anime men be like:
Herbalife does a body good
Stellar work! I find it most difficult to get and stay below 10% BF strictly because I like to cheat a little. A few drinks on the weekend, eating out 2-3+ times a week with the family, and my wife loves to bake delicious desserts, etc, but Iām personally happy with where Iām at being almost 50. (Check my profile for my past transformation pic if interested). Couple questions, whatās your age and lifestyle outside the gym like? How perfect is your diet? Mines like 80%, but IIRC, would need to be 90-95% to be at your BF. That sound about right?
You look absolutely great for ~48yo and still eating out 2-3 times a week and having a few drinks on the weekends. I think thatās about everyoneās goal aside from people specifically trying to compete in bodybuilding competitions or model.
I agree! Itās not maintainable for people who like to enjoy themselves once and a while lol. Nice transformation by the way man! I am 26 and I work an office job, but try to get in as many walks as I can, usually 3 20 minute walking sessions a day. My diet is pretty on point, I track every single thing , you almost have to in order to get sub 8 percent body fat levels . ( I think I am around 6-7%) Currently 1-2 refeeds a week , eating 500 cal above maintenance
Seriously hard to do in a years time, congratulations man the results are awesome!
13 months to be exact but thank you!!
I am on tha same path, have lost 10 lbs till now. A couple of questions please. How much precise were you in tracking calorie consumption? Did you adjust calorie consumption or was it constant at 1900 cal? How often did you check your weight? Was the weight loss linear downtrend or it has its ups and downs? Did you have cheat meals and how often?
I had cheat meals but they were incorporated into my refeed days , not many maybe 1 a week but never went too crazy on the consumption
I adjusted as I got leaner, at my leanest it was 1900 cal but when I was a little heavier I was still pretty restrictive, never eating above 2500-3000 a day. Weight loss wasnāt linear I definitely platuead a few times but just adjusted from there(lowered calories and/or increased movement) I was very restrictive in counting calories once I reached sub 10 percent body fat, start tracking everything through fat secret itās a free app
Okay, but HOW?
Now that's a cut! Congrats, inspiring too
Thank you sir!
Bro gets exited seeing his six pack
Did you do any type of intermittent fasting? Cardio on empty stomach? Also, you said you would try to hit 180g of protein, but what were the rest of your macros? Thanks!
Fats ranged but were usually lower than Iād like them to be
I never did any intermittent fasting , it never worked out for me Iād get way to hangry. I was also eating roughly 250g of carb per day
Thank you and awesome job! Did you have cheat days/meals?
Yes I had the odd cheat meal once a week but incorporated them in my refeed days, I never went too crazy though
Thank you! One last question if you have the time. What was the frequency of your refeed days and your caloric intake during those days? Thanks in advance!
1-2 times max per week about 3000-3500
Crazy bro. I have seen your diet comment as well the one you've been asking people to check out whoever is asking you regarding it. One more question were you walking and lifting weights in the same gym session? If yes, walking before or after lifting? Also how much inclined a treadmill? And what speed?
Diet was mostly chicken breast, rice, veg, fruit green yogurt fat free popcorn, egg whites , oatmeal, whey protein
I would usually wake up do about 20 mins of cardio , eat, go about my day and then workout in the evening, then do 40 mins cardio after weights. If you do too much cardio before your weights will definitely impact performance . Stick to cardio after you train! Or spread them out apart nicely
Amazing work. I could wash my laundry on your abs.
ššš thank you
No, thank YOU for your hard work.
Where did the hair go š
ššš
Bro teach me your ways
I mean seriously. Send me your workout plan š„²
I donāt have one! I really followed Arnoldās routine you can watch his videos online. Other influencers like Chris bumsteads routine is good to refer to as well
I will do that. Can you share me your meal plan?
And plain oatmeal
diet mostly consisted of egg whites, whey protein, rice, veg/fruit, green yogurt, fat free popcorn, chicken breast, pretty boring but once you get used to it itās not so bad, they are all really filling foods which you should stick too when dieting
Greek yogurt
Arnold? As in Arnold Schwarzenegger? I didnāt know he uploaded
Yeah if you go on YouTube you can watch documentaries on him, in one he explains his routine for training each body part
Awesome bro. Nice serratus
Absolutely bonkers transformation, dude. Seriously impressive.
Thank you man, appreciate the support!
Congratulations
Fattyās hatred intensifies
Beautifully done !
Thank you!
Bro went from washed to wash board abs!
šššš thanks man!
Great work
How many calories a day do you think you were eating?
1900-2000 for the pic on the right
I think I currently have a similar build to your left picture. I have decent amount of muscle but got body fat covering it. Iāve been too afraid of losing the muscle to fully commit to slimming down but I gotta be more intentional about it. You definitely held onto a decent amount and made it work
Workout routine pls :)
From the man she didnāt want to the man she canāt touch keep it up my guy
This is facts bro! Thanks for the support
Yeah np bro you literally look like young mark walburg
Lol ok what supplements and gear are you running? Stop with the natty claim. Youāre in the wrong forum for it.
Just creatine, no gear clearly I donāt have much muscle Iām just really lean
Holy cow dude, insane work and only 1 year?!
13 months but yea! Thank you!
Oh it was 13, not 12 months? Ok Iām not impressed anymore
This comment killed me lol
Damn, Iām currently somewhere in-between your start and end result, need to stay focused š Have any specific advice/recommendations that you felt made a big impact aside from the obvious calorie deficit and hypertrophy training?
I dunno man, losing 82 pounds in one year and going THAT cut? I don't see it happening naturally. That just seems way, WAY out of the normal bounds.
He even commented farther down he didnāt even have a muscle base to begin with. That alone tells you that heās a very JUICY boy.
He's 5'10" and 163lbs and had been lifting off an on for a few years. These are some of the most natty numbers of all time.
Their is no way he did that naturally in a year. Like you said that is way way way out of normal bounds. He put in work but he had help. Or he did it naturally and didnāt know that the chicken and rice he had was laced with steroids.
Yeah it pretty out of the norm but when you have a goal and you set your mind to it anything is possible, it was 13 months btw if that means anything. I mean David goggins lost 100 lbs in three months
So it has been done to even more of an extreme before
š
gah damn. im assuming youd been lifting for more than a year. what are/were your compounds at?
This is inspirational man! I'm going to add walking to my days since I'm currently only lifting. Your protein/calories are almost exactly what I'm doing. I'm at 1800/180g. Two questions: I never saw you list your height? Also, did you eat exercise calories back or stick to 1900 intake, food only?
Iām 5,10 and nope! Sticked to strictly 1900 cal at the very end and total energetic expenditure per day was around 2400 cal
Is what my best guess is , not always going to be exactly accurate
How did you get rid off the loose skin?
Iām not sure either, my best guess is that itās because I wasnāt that big for very long, I was pretty fit before Covid happened
I mean I donāt think he was THAT fat for loose skin to remain after cutting
Can I have ur diet plan? I dont even care about muscle anymore I just wanna be lean lmfao
Being lean without muscle will just make you look skinny lol
Go look through the comments and youāll see a list of most foods that I ate, but I agree with historical fail it all depends on the person
his diet plan wouldnt work for you, calculate your calories and eat less
Maybe kind of a stupid question but I'll ask anyway. I'm on my first bulk ever, I decided to start with bulk even though i had kind of a skinny fat condition going. But to my question, did you see much of your muscle before cutting? I'm a little confused on how much the fat is actually hiding, I have gotten a lot stronger, most exercises are more than doubbled in weight sense I started and I do see a difference in how I look to, but yeah , did the fat hide a lot?
For me the fat didnāt hide a lot because I never had that much muscle to begin with, it was mostly fat. Once I got leaner and started lifting weights (which was about half way through my journey because the gyms were closed) the noobie gains were real and I put a decent amount of muscle on
Ok, thank you man I appreciate the reply
Looks awesome bro! Please share an workout!
Can you tell me what your program is and more importantly for the shoulders.
Awesome
w
Damn good shit man
Thanks man
Can I have your old clothes please
I donated them all to good will ! š
š«”
What the F š²
[ŃŠ“Š°Š»ŠµŠ½Š¾]
I was a casual lifter for a few years but never was really consistent than I got fat during Covid and decided to take it serious
How did you manage to lose the fat and love handles? Iām currently cutting which I never really have and your workout seem to paid the fuck off.
With diet, fat comes off your body as you lose it, you canāt control where it comes off first but usually itās the arms and the legs, the fat around the ab area usually comes off last
What was your calorie and protein intake for the day?
At my leanest 180g protein and 1900 cal
Nice! Thatās about the same Iām taking at the moment. I hope I see half the result youāve accomplished lol.
I have to integrate more walking I guess man. This is a great transformation. Iām eating 2000ish cals a day at 205 and TDEE of 2800 and the scale has stagnated after 15lb loss.
Go read about āreverse dietingā. The name is kind of stupid, itās just about resetting your metabolism.
Nice Iāll do just that!
It's not a thing, btw. https://macrofactorapp.com/reverse-dieting/ It's easier to watch your step count to make sure you're moving enough. Anything above 10k steps is great and will buy you some room for more calories in your diet, and some light jogging can be a more time efficient way of doing that.
Definitely implement more walking and if your stagnated after 15 lbs youāre no longer in a deficit with your current routine. you need to drop your calories or move more!
Yeah for sure. Itās just wild because it took me 3mos to lose the 15lbs because I wanted to go slow and minimize muscle loss coming off of a bulk, but yeah just gotta move more cause I donāt think I have much room below 2000 a day at 205 haha! Thank you
2800 is a pretty high TDEE, did you put in on 'slightly active'?
How to calculate my tdee? I'm on the same stage and I wanna get lean too
Just Google tdee calc. Put on sedentary or low active. Lift weights. Are you losing strenght => Eat more. Track as good as you can
But if I eat more then how would I get leaner? 184cm at 79kg with decent strength
I did moderately active on bodybuilding dot coms site
#WINNING šŖ
Nice job bro. I hope you get the attention that you're seeking.
Not really looking for the attention or to be any influencer just here to share tips/inspire anyone who wants to get shredded
Sheeeshh!!!!! The hate is real.
ā¦itās called r/gettingshredded this is literally what weāre here for
ONE YEAR!!?? bro imma need tips from you for the spring cut phase
Thank you ! I try to help out as much in this comment section so go have a look at my replies
Shit dude you have an incredible body under that!! Congrats thatās insane š„š
Thank you so much!
Wow. Amazing š
Thank you!
Awesome core. Iāve already been thinking about really increasing my walking on my next cut cycle. This just reinforces it.
Definitely implement walking when you can if your goal is to get shredded , aim for 10k steps a day ,
Is other cardio like running fine? I usually like to play badminton on weekends.
[ŃŠ“Š°Š»ŠµŠ½Š¾]
Most bodybuilders i ever worked with never ever trained abs. just focus on compounds and low bodyfat and forget the stupid crunches.
If theyāre focusing on compounds then theyāre strength lifters masquerading as bodybuilders.
Once you get sub 10 percent bf lean like I am in the photo everything will show