Best conditioning ?, and howd you do it ?

[aflo]

Before

 

[aflo]

After with a ton of cardio!

 

[aflo]

Crap pic is huge lol. Sorry!!
Night prior to the show super flat.
Lots of cardio and volume workouts
Added Clen/eph nothing special.
Diet was keto, started 16weeks out

 

[phatkid77]

Crap pic is huge lol. Sorry!!

Night prior to the show super flat.

Lots of cardio and volume workouts

Added Clen/eph nothing special.

Diet was keto, started 16weeks out

Incredible physique!!! Love it


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[juggy38]

Carb cycling. High protein/ low fat/low carb. 325g protein/60g carbs/40g fat for 4 days then bump carbs to 250g in 5th day and don't eat any fats.

Weights 5x week. Cardio 20-30 minutes 4x week either fasted or PWO. Always pinned 2-3iu hgh 1 hour pre cardio

 

[JackedStack]

Aflo so your dedicating your transformation to cardio what about your diet and supplments what you did looks great I would love to hear maybe a little more in depth

 

[aflo]

Thanks phatkid! Absolutely bro I can go into detail what I did. I started early cause I was a fat ass LOL cardio wise I did 30min 7xweek, increased by 5 min weekly until I was doing 60min am and last 4 weeks did 60min am/pm. Fat burners I alternated every two weeks between Clen at 40mcg and eph 25mg 2x day. Workout wise 20sets per body part 1st movement heavy compound 5 sets then a bunch of pump work.

 

[aflo]

Diet was keto started at about 2100 cal mon to sat with a high carb day. At the last 4 weeks I ended at 1500 cals still one high carb day

 

[phatkid77]

Diet was keto started at about 2100 cal mon to sat with a high carb day. At the last 4 weeks I ended at 1500 cals still one high carb day

Sooooo. Like me. You have to suffer. Bottom line. Shit ain't easy


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[aflo]

Sooooo. Like me. You have to suffer. Bottom line. Shit ain't easy


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Suffering is the best part LOL JK.

Ya no secrets I guess.. Your looking jacked phatkid! What's your diet like bro?!

 

[juggy38]

Thanks phatkid! Absolutely bro I can go into detail what I did. I started early cause I was a fat ass LOL cardio wise I did 30min 7xweek, increased by 5 min weekly until I was doing 60min am and last 4 weeks did 60min am/pm. Fat burners I alternated every two weeks between Clen at 40mcg and eph 25mg 2x day. Workout wise 20sets per body part 1st movement heavy compound 5 sets then a bunch of pump work.

When you say "cardio" what type of HR are you doing bud? Are you treadmill walking or what?

Good work man

 

[aflo]

Treadmill on a 15% incline at anywhere from 3.5-4.2 mph. Never really checked HR.

 

[phatkid77]

Treadmill on a 15% incline at anywhere from 3.5-4.2 mph. Never really checked HR.

This! Lol. Or even jus 60-70 steps a min. Stepmill. Nothing cray. Hear rate unknown


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[dougisbig]

Diet was keto started at about 2100 cal mon to sat with a high carb day. At the last 4 weeks I ended at 1500 cals still one high carb day

Nice work, Aflo. What was your beginning and ending weight? And height?

 

[ZOFO1973]

This! Lol. Or even jus 60-70 steps a min. Stepmill. Nothing cray. Hear rate unknown


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Stepmill kicks some serious ass in the fat stripping dept. My cardio of choice.
Even at a slow pace, im dripping sweat.

 

[aflo]

Nice work, Aflo. What was your beginning and ending weight? And height?

Thanks bro. 5'7... Starting weight weight was 190, I checked my weight after prejudging after a carb meal still no water, a humongous 158! LOL

 

[bieberhole69]

2014 I did two shows 3 weeks apart. Took 1st in MW at first and 2nd in the second.

Was 181 and some change day of weigh ins. Sucked down to 176. Was 181 for prejudging and 184 by night. (i'm 5'10" for reference)

Came down from 217. At first it was just gradually decreasing carbs and adding cardio. Then started cycling carbs and pulled the cardio back. Gave myself a good amount of time to do the diet as well (wasn't planning on doing a show initially, was just dieting for summer...first show was about 17 weeks of dieting (I ended up having to reverse diet for about 3 weeks after the initial "cut" when I had decided to do the show).

No t3. Very minimal clen use (right before the first and inbetween the two shows).

Took this year off of competing to add size and will do two shows in October 2016--hoping to come in at top of LHs with similar conditioning.

 

[NGL34]

Beiberhole that some sick conditioning bro! Excellent!!


Aflo I had to look at your pic 3x hahaha. You look just like me from the back side, exactly but with some variance in the arms.

 

[phatkid77]

2014 I did two shows 3 weeks apart. Took 1st in MW at first and 2nd in the second.



Was 181 and some change day of weigh ins. Sucked down to 176. Was 181 for prejudging and 184 by night. (i'm 5'10" for reference)



Came down from 217. At first it was just gradually decreasing carbs and adding cardio. Then started cycling carbs and pulled the cardio back. Gave myself a good amount of time to do the diet as well (wasn't planning on doing a show initially, was just dieting for summer...first show was about 17 weeks of dieting (I ended up having to reverse diet for about 3 weeks after the initial "cut" when I had decided to do the show).



No t3. Very minimal clen use (right before the first and inbetween the two shows).

Took this year off of competing to add size and will do two shows in October 2016--hoping to come in at top of LHs with similar conditioning.

Yeah. I remember your stage shots an progress. Sick condition! Hard to believe ur 5'10. Look great for that weigh. LHW be sick!!


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[ZOFO1973]

2014 I did two shows 3 weeks apart. Took 1st in MW at first and 2nd in the second.

Was 181 and some change day of weigh ins. Sucked down to 176. Was 181 for prejudging and 184 by night. (i'm 5'10" for reference)

Came down from 217. At first it was just gradually decreasing carbs and adding cardio. Then started cycling carbs and pulled the cardio back. Gave myself a good amount of time to do the diet as well (wasn't planning on doing a show initially, was just dieting for summer...first show was about 17 weeks of dieting (I ended up having to reverse diet for about 3 weeks after the initial "cut" when I had decided to do the show).

No t3. Very minimal clen use (right before the first and inbetween the two shows).

Took this year off of competing to add size and will do two shows in October 2016--hoping to come in at top of LHs with similar conditioning.

Sick Conditioning & Sick beard! Nice!:headbang: