Before and After 16 week Transformation

[h8tr3d]

awesome job nate! you worked your ass off by the looks of things!

 

[knucklehed]

Great job bro! I love to see posts like this.

 

[g.r.o.w.t.h.]

You obviously did some homework before simply jumping on AAS. Good job, excelent transformation now just keep it up!

 

[SOCOM]

Badass!

 

[fsm]

Impressive, especially your shoulders and neck. Classic redistribution of weight!

 

[Nate.184]

thanks alot guys!

 

[Nate.184]

Good work! Even though you were on... very mild cycle. Props to you for sticking to the diet. How much cardio were you doing?

cardio was sprints 3x a week for 20 min first thing in the morning. also rode a bike to the gym every day for about 15min round trip

 

[Nate.184]

Major Props to you..................Would be great if you posted your routine.

definitely I need to hear more about diet and training specifics

DIET
i try to keep it simple. imo its easiest that way. macro ratios for me are usually around 20-30 grams of carbs, 10-15 grams of fat and around 30-50 grams of protein per meal. first 2 meals of the day usually have a little hightr carbs then a bit less in the later meals. try not to eat any carbs the last 5 hrs before bed.
at least 2 meals a day consist of a sandwich. just 1 piece of whole grain/ whole wheat bread, lots of deli meat or a turkey burger patty, a little cheese, some veggies and a little mustard and vinegar or something. i think the reason most peeps have a hard time eating good is they make it too complex. keep it simple. pick out certian foods that are good and stick with those for the most part. you will get boared with what your eating so have a cheat meal every few days. also i carb load every 3-4 days so thats the best day for a cheat meal imo. also i eat about every 2-2.5 hrs. and i have 3 shakes a day. morning, pwo and before bed

TRAINING
4 days on, 1 day off. focus on compound movements. Lots of Squats, deads, bench press, shoulder presses, rows, ect. about 8 sets per workout. smaller muscles i do 4 sets per workout. i try to lift pretty heavy. usually start with 12 reps for a first set and work up in weight, finishing with 4-6 reps.

 

[volatileacid]

Here are the final results of my first cycle along with lots of hard work in the weight room and on my diet.

Legs improved alot but you cant tell from the pics. i will try to get a better leg pic up soon


Before pics

As per everyone else! Amazing transformation. Do you mind answering a couple of questions..why did you choose a 16 week cycle over perhaps a 12 week one? And also, is it because you were on the cycle for 16weeks that you were on 300 test pw - else did you consider 500mg pw?

Cheers..

 

[MAINEVENT]

Awesome job Nate. You dont even look like the same person.

 

[RONJON]

WOW! Damn Nate...thats a helluva transformation!

 

[UglyDucklingSyndrome]

Inspiring! Thanks for sharing!

 

[Max2]

Great job!

 

[gogotren]

see people no need to run crazy cycles... especially for first time. Good job

 

[Jarconis]

made excellent gains from the waist up, seems like your legs just got less hairy

 

[Ironraider]

Honestly, one of the best 16 week transformations Ive ever seen. I opened your before pic and was like..."Uh ohhh..." Then, "WOW!" Nice work, Nate!

X2

 

[B~RAD]

That is UNREAL. Great job Nate!

 

[DONVICTOR]

Awesome job..

 

[DONVICTOR]

Impressive, especially your shoulders and neck. Classic redistribution of weight!

So i guess its how you look with your shirt off and not what the scale tells you when your losing fat.

 

[Nate.184]

thanks guys. i have been about this lean before (about 2 yrs ago before a bunch of injuries) but i weighed 20lbs less then