Diet Changes Lead To Body Transformation

There’s a reason we have role models. For Reddit user greymda, that reason was life-changing.

For most of his life, the 35 year-old never had much use for fitness. He sat out of gym class regularly – enough so that he “earned” a certificate for his lack of participation. “Why bother?” was his mindset. That was until he saw his favorite musician, a Belarusian punk rocker named Sergi Mikhalok, had recently underwent his own body transformation, going from a soft-bodied musician to completely shredded, shirtless band frontman.

His idol had abs, so why couldn’t he? Not knowing where to start, he scoured the message boards and experimented with strength training cycles. But he dropped the ball on the nutrition part and when he wised up, he followed a plan to bulk up when his goal was getting lean. Mistakes were made.

His mistakes, like many a man, were cleaned up by his new wife, a part-time personal trainer. He outlined these important dietary change:

  • Cut calories
  • Switched the healthier foods
  • Skipped breakfast regularly
  • Ate more vegetables
  • Switched to Diet Cola

He also started counting macros – 175 grams of protein, 195 of carbs and 30 grams of fat daily. Gym workouts also became a daily routine. He hit the gym on weekdays, before work, five days a week. He adopted the  reverse pyramid training method, which means starting with the heaviest weight you can manage for six repetitions and the dropping weight each set while increasing reps. He focused on one main lift each session. When he felt his fat loss stall, he added more cardio: 20 minutes of sprints on rest days.  He broke down the week this way:

Monday: Chest/Abs (Incline bench press)
Tuesday: Back/Calves (Deadlift)
Wednesday: Shoulders/abs (Military Press)
Thursday: Legs/Calves (Squat)
Friday: Upper Body (Incline bench press, 8-10 reps)

Related Reading

Flexible Dieting Might Just Be The Best Diet Ever
Struggling To Add Mass? Start Following This Grocery List ASAP
Here's How To Create A Caloric Deficit Like A Boss



Via : https://boutder.blogspot.com

Comments

Post a Comment

Popular posts from this blog

How Often Should You Work Out Your Abs?

If you really want washboard abs, you've got to put the work in every day. Right? Actually, crushing your ab routine everyday might do more harm than good.  “People have the idea that if they do an hour of ab exercises that that’s going to chisel their abs and burn fat from that area—the old spot-reduction approach,” says Wayne Westcott, Ph.D., a professor of exercise science at Quincy College in Quincy, MA. But realistically, Westcott says you should train your core no more than three days a week. While by now you know that spot-reduction is a myth, when you overtrain your abs at lower intensities, core work becomes an endurance-type activity rather than a strength- and muscle-building activity, Westcott explains. Related: Don’t Miss These Nine Exercises That Will Fast-Track Your Six-Pack On top of not providing the intensity or recovery time needed to increase strength, too much training can also increase your risk of overuse and imbala...
Read more

How to Gain Weight the Healthy Way - Building Muscle, Curve Shape

An important part of fitness that’s covered much less than weight loss, is weight gain. Gaining weight takes strategy, consistency, and work. It might seem foreign to some people who have differing goals, but saying “just eat more!” to someone who is trying to gain weight is not unlike saying “just eat less!” to someone who needs to lose weight. Relationships with food can be complicated. How to eat to gain weight and muscle the healthy way Eat often - Try to eat 6 times a day; 3 meals and 3 snacks. Try to not let more than 2-3 hours pass in between eating. Related:  What should you eat before your workout? Best pre-work out snacks  Eat more - Adding an additional 500-1000 extra calories to daily intake would make for an increase of 1-2 lbs a week, though these variables will be impacted by the individual’s level of activity. It may seem a little intimidating to someone who is trying to eat more to gain weight but you can break the add...
Read more

140-Pound Woman Joins The 1,000 Club

From nothingness, the universe was created. From a simple caterpillar, a butterfly emerges. A dorky teen grows up to be a fashion model, or a bodybuilder. The one constant in life is change, and in our  Transformation of the Week  series, AskMen is celebrating men and women who have turned their lives around through dedication, commitment and hard work. Is that you? Email us your story and pictures at askus@askmen.com and you could be featured next week! Reaching the 1,000-pound club is an impressive feat for any lifter man or woman. It is essentially a standard by which many lifters measure themselves to be “strong.” To join the club, add the total weight you can lift in a squat, bench press and deadlift. If the total is more than 1,000, you’re in. And if you’re not in, it does not mean you’re weak. In fairness, that’s a damn lot of weight. Which made it all the more impressive when Gabrielle Tucker announced on a Reddit thread that she had...
Read more