My four-year transformation - 4 weeks before the photo session (powerlifting/bodybuilding)

chopper1690

New member
Hello,

31 years old and i work as dietitian

Start point


Photos from last weeks, 4 weeks before photo session





https://imgur.com/a/MDnqf2s

https://imgur.com/a/BWt0uXz

https://imgur.com/a/UB7hrjz

https://imgur.com/a/hyjmTrn

Stats

Height - 180 cm (5'9)

Weight - 120 kg (265 lbs) -> 85 kg (185 lbs)

Squat - empty barbell -> 205 kg (450 lbs)

Deadlift - empty barbell -> 220 kg (485 lbs)

BP - empty barbell -> 120 kg (265 lbs)

Strict OHP - empty barbell -> 85 kg (187 lbs)

Calories - started almost 4 yrs ago from 4000 kcal, nowdays 2600 kcal at end of reduction - 300 g protein, 50 g fat, 225 carbs. 4000-6000 kcal on bulking. All time on high carb diet. 3-4 cheat meals (not days!) on year mostly at christmas/birthday

Workouts - 4-6 per week 5/3/1 + BBB/FSL/Joker sets + Tons of volume from accessories like bodybuilder. 30-120 mins cardio daily depends of cycle.

Sorry for my english :).
 
@dogash For me, the most important lesson is the consection. Day after day, implement a workout plan and diet plan. There is no magic here. I simply watch people who lose their enthusiasm after two months. The month they train and keep their diet and then they stop and come back to it after some time.

According to me, it is important to find a sport for yourself that is made and will become a passion. Just like I love deadlifts and squats so I base my training on them.

Same with diet model. If someone does not like fatty foods, he should not use ketogenic diet. If someone does not like vegetables, he should not be a vegetarian. I like eating a lot of carbohydrates, so I enjoy eating.

We must remember that it simply has to be a change for many years/lifetime, not for a moment
 
@chopper1690 Hey man, never apologize if english isn't your first language. Do you realize how many of us Americans and other anglophones don't know any other language besides our own?

incredible progress by the way! Shredded. Love the Death Metal shirt by the way!
 
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