Buddy, you need to focus on your traps and not proportion with the rest of your body. Other than that great job on the transformation! Congrats and keep improving. ;)
nice.... I am going to try and follow some parts of your meal plan after my final year exam. In the mean time, I have rely on diet since I am not working out because of Exams...
@123muscle123 write down everything you do from exercise to nutrition and make small changes weekly to follow your goal! and view my blog for tips, click the link in the description box. thanks!!!!
@NicholasOngFitness Hey bro, do you have a home gym at your own home? how do you lift weight at around 5am? Where can I find a gym at 5am? Can I do cardio in the morning and weight lifting at night because I can't find gym in the morning.. Should I get a dumb bell at home instead?
@MrBoomSonic i arrive in the gym at 630, i wake up at 5 am.
yes, you can do cardio in the morning and weights at night, its all about doing what works for you and your schedule. i have dumbells at home even if i workout in the gym, sometimes its handy.
Good work dude. But to be completely honest I think that if you just losed like 1-3 kilo and gained a bit of muscle weight on that 'before picture' you would look a lot better. You're way to ripped for it to be good looking I think
@tapeduck21 my workout for this transformation consists of supersets, trisets and quad sets. every exercise within the 8 to 12 rep range. you can click the link above and see my blog for some tips.
Nice transformation man! I'm sure if you have the same dedication you can put on some good mass in no time. Good luck!...looks like your workouts consist of high reps? Try low rep, high weight? You'll gain im sure of it
@ReconByFiree thanks! you got that right! on my fat loss transformation, i used high reps. now i'm using heavier weights and lower reps. i'm having success in my transformation, i gained 8 lbs already 6lbs muscle 2 lbs fat haha.
your ripped and muscular honestly now but you were never fat to begin with to be quite honest as a matter of fact you look a bit too skinny with the body fat gone I'd gain at least 10 more pounds back if I were you.
Thanks for your reply and dont forget about the wide grip pull ups, master them. Nice smooth movements, your wings will really get wide, play around with them, do some super slow some faster, not jerky. Lou Ferrigno got wide by doing these, I read that in Arnold Schwarzenegers encyclopedia of modern bodybuilding, you could stand behind Lou and you would dissapear, plain and simple, the best exersize to expand your width, lats. Its always better to move your body through space
@Sumacpipecarver thank you really for the great tip! lats are really my weak part, i've been lifting extra hard for back lately, and i've added an extra session for back, so itrain back twice a week now.
You sen me this vid on the 15th of january and I just now am watching it. I must say you have had amazing results and I would like if oyu would send me your meal/excercise regiment so that I may attempt to get results like yours. You and I are of comparable body size and most of the regiments or "tip videos" I find are for middleweight to heavyweight guys.
@HRNDONE good luck on your transformation! make sure to document everything that you have learned and everything that works for you, it will make it easier in the future if you need it again.
@aj329vchsvcgcvmsmcvk thanks! i will make videos of my routine after my 2nd transformation. for now, i just send to people my routine that i used for this 1st transformation.
@NicholasOngFitness 2nd transformation? How much more could you add? Might I suggest not going overboard, because I (and many others I am sure) think that super muscles are gross. However, I think your body looks fine the way it is now (or at least in the video which I assume is "now"). ^^
@lzrd0113 hahaha i think 5 to 10lbs of muscle will make me look better. i also like the more athletic look better, but i really need to gain a few pounds.
@NicholasOngFitness You think that you don't look athletic in the video? You think you need more muscle to look better? Careful not to distort your body image too much for I fear this: /watch?v=zIFAoRU1veo. O_o
@NicholasOngFitness Something tells me you didn't watch the whole video. His pursuit for being bigger/more muscular is what led him to become anorexic.
@THATGUYDJ321 i eat meat in all 5 to 6 meals a day. and i control my carbs, i only eat them when i need to. and i write down everything i ate then make small adjustments at the end of the week.
@MsMarinaio thanks! its all about staying consistent with your exercise program, nutrition and your cardio. if you have all of that then you will have a great physique in weeks!
@MsMarinaio i workout 4 times a week and i run 5 times a week. my diet has about 1700 to 2000 calories, just an estimate. what i really do is, measure portion sizes which i write down everyday. then i make adjustments at the end of the week. i sent to you my routine. thanks for watching!
Hey, have u noticed, you seem shorter... man, I'm crazy being taller, not necesary more muscles...can u make a grow taller experiment video? plz, that would be awesome...
hey man thanks for your mail. i subscribed to you and could you please send me a copy of your plan? I also just have limited amount of time due to my studies and i completely lost my shape in that half of year without training. Summer is approaching and I'd really like to look good again, so yeah... thanks in advance and keep up the awsome work!
can u send me the a copy of ur plan? because now i want to get rid of my belly fat. . although i want to bulking. . is that possible to bulking while lose the belly fat?
@Allious done! you need to choose 1. in this transformation my plan was to lose fat so i did everything i can to lose fat. but i did gain 8 lbs of muscle while losing 30lbs of fat, that was just icing on the cake. if i didnt gain muscle but lost all the fat then i will still be fine and happy.
hey nicolas, I am also trying to train and get ripped.... I just lost 2 inches... How do I get more ripped like you? please send me a personal message on getting fit like you... Thank you Sir and I also subbed you.......
@MrBoomSonic that's good! looks like you're on the right track, just keep doing what you are doing, i'll also send you a copy of my plan. make sure to write down everything and make adjustments for your body.
@EkvarBlack i just wrote everything on a notebook, my exercise my diet and cardio. then i make small adjustments per week depending on my weekly results.
@mrSKphotography its a combination of cardio diet and weight training. i did it in 6 months, but i can do it faster with the knowledge that i have now. you can learn a lot of things when you go through a transformation.
@matti1804 i eat pizza like once every 2 months or so but when i eat, i can finish the whole box lol, then i would regret it the next day "why the whole thing? why can't i stay with 2 slices?" but you need to cheat sometimes to make your metabolism go faster. running will make you slim, doing pushups alone will get you some muscles if you are a beginner. but i also believe that it will work if you progressed like say 50 today 100 some other day then 150 and so on. i sent you my plan.
Awesome!! Bro your soo ripped!! Great job, can u tell me ur diet plan and ur work out methods, I'm to get smaller and more fit like you, I'm tired being big. Thanks bro!
That is unfair......we all eat and enjoy food and our brothers in humanity like this poor young man are suffering severe malnutrition......it is realy sad to see such videos....you got my full sympathy brother......
You look god man, now just pick it up a little pertaining to your calorie intake and also your lifting. You wanna go HEAVY!!! EXTREMELY HEAVY!! that's what gonna put on mass, Dont be afraid bro, your not gonna get fat, your only gonna have a bigger frame which will look very good with how ripped you are. Good Luck and keep bangin!!!
@NicholasOngFitness Could you also forward the diet plan to be dude,,great job,im tryin to loose that last layer of belly fat to bring out the pack but finding it hard,any help would be greatfull,cheers from Ireland
@InTheActz keep your goals in mind and dont stop even if you encounter obstacles or you messed up, just continue working out and you will see results! good luck!!!
@NicholasOngFitness true man. I know how you feel cause Ive been there myself. I was fat as kid. It took me almost two years to get in perfect shape, entirely natural. Now I feel like a God, lol. It hurt but payed off.
Its easy for me to get like this, I just spend more time outside moving about whether biking or on foot and use the monkeybars, start doing some wide grip pull ups and you will widen out and have a more powerful look. Dont slack on the form either, if you could only do one exercise this should be it.
@Thewindyfan i eat chicken or fish 6 meals a day, lots of veggies. i also ate some carbs when i need to. i'll send you my meal plan for this transformation.
@FUscrewtube thanks, i'm glad you like the results! i'm trying to add muscle now and i hope to have another body transformation, this time i want to be bigger.
@TheNinjatsu diet played a big role. writing down everything and adjusting on a weekly basis. i only eat carbs around my workout. and my workouts are purely supersets and trisets.
@corolla0814 writing down everything i eat and making small adjustments on a weekly basis. together with weight training 4 days a week and cardio 5 to 6 days a week.
You are HOT!!! Fangirl squeel!! I sooo need to give up pepsi and start eating healthy and actually work out ......my work outs are hit and miss with alot of misses.....lol its so sad really. I hate the cold so hate to work out during the winter time....though love it when its the summer...though if I worked out in the winter I would most likely be happier with myself ...lol
@HotAnimeGuysFan thanks!!!!! giving up soda and sweets is a good way to start your program. then you can try to work your way to eating healthy little by little.
Super Lean, great Job.. now u need to pump up your muscles MADLEY to look big, BUT DO NOT use steroids, just low rips, lot of rest in between, heavy wieghts, and increase of protein food intake specially fish.
@diamonddonut Nah man, he's good. He's only 150 lbs. and look at him. Thats how you want to be. Any bigger and he'll look clunky. He has what us rock-climbers call, "a nice power-to-weight ratio". He's good to go.
i dont think he is into moutain climbing or sportive stuff like triathlon or alike cause it shows that he is agile with good endurance, but i guess he is into showing off and posing for the camera, so building big muscles (no bulk - no fat or high carbs) is the way to go, personally i dont go for such look.
@Allious i was 172 before and i'm 150 at the end. i lost 30lbs of fat and gained 8 lbs of muscle. at the end i was at 12% body fat, based on the tanita weighing scale.
@iriefuse024 i only use whey, 1 scoop after workout, and halfscoop after cardio. i also drink fish oils at night. and multivitmins with the first meal.
great video!!! very inspiring, i read your routine in your blog... very interesting.
rickysheed 4 days ago
@rickysheed yes, make sure to adjust to your own body and schedule
NicholasOngFitness 3 days ago
@NicholasOngFitness thanks
rickysheed 3 days ago
Buddy, you need to focus on your traps and not proportion with the rest of your body. Other than that great job on the transformation! Congrats and keep improving. ;)
timpuddester 5 days ago
i needa work out with u lol
JakopGabriel 1 week ago in playlist Uploaded videos
top effort!
MissionLeanTV 1 week ago
@MissionLeanTV thanks!!!
NicholasOngFitness 1 week ago
nice.... I am going to try and follow some parts of your meal plan after my final year exam. In the mean time, I have rely on diet since I am not working out because of Exams...
MrBoomSonic 1 week ago
@MrBoomSonic thanks! you are right, focus on exams first. you don't need additional stress at this time.
NicholasOngFitness 1 week ago
I wish ..Geat look friend.
saturnfiverocket 1 week ago in playlist Uploaded videos
@saturnfiverocket hey thanks for the support!!!!
NicholasOngFitness 1 week ago
hey, nice transformation... any important tips i should know?
123muscle123 1 week ago in playlist Uploaded videos
@123muscle123 write down everything you do from exercise to nutrition and make small changes weekly to follow your goal! and view my blog for tips, click the link in the description box. thanks!!!!
NicholasOngFitness 1 week ago
@NicholasOngFitness Hey bro, do you have a home gym at your own home? how do you lift weight at around 5am? Where can I find a gym at 5am? Can I do cardio in the morning and weight lifting at night because I can't find gym in the morning.. Should I get a dumb bell at home instead?
MrBoomSonic 1 week ago
@MrBoomSonic i arrive in the gym at 630, i wake up at 5 am.
yes, you can do cardio in the morning and weights at night, its all about doing what works for you and your schedule. i have dumbells at home even if i workout in the gym, sometimes its handy.
NicholasOngFitness 1 week ago
Good work dude. But to be completely honest I think that if you just losed like 1-3 kilo and gained a bit of muscle weight on that 'before picture' you would look a lot better. You're way to ripped for it to be good looking I think
darkmanddk 1 week ago
pinoy pala nc one.. buti ka pa may abs ako tabs hehe
nolenboi1 1 week ago
@nolenboi1 kaya yan! nakapost routine ko sa blog ko pwede mong tingnan. click mo lang ung link.
NicholasOngFitness 1 week ago
what types of workout did you do?
tapeduck21 1 week ago
@tapeduck21 my workout for this transformation consists of supersets, trisets and quad sets. every exercise within the 8 to 12 rep range. you can click the link above and see my blog for some tips.
NicholasOngFitness 1 week ago
gj!
superford500 2 weeks ago
hey man good for you!, im currently trying to get in better shape myself. any tips would be aweomse.
Rs06Carlitos 2 weeks ago
@Rs06Carlitos view my routine here: nicholasongfitness.blogspot.com/2012/02/my-body-transformation-from-june-2011.html
NicholasOngFitness 2 weeks ago
wow...a very successful diet and you have built your muscles very fast...good job
MasterChiefPrototype 2 weeks ago in playlist Liked videos
@MasterChiefPrototype thanks for the support, i'm almost done with my 2nd body transformation, so far i've gained 6lbs of muscle.
NicholasOngFitness 2 weeks ago
I heard all that hard breathing, and awesome transformation in 5 months. Congratulation, You look strong.
VRAmillionaire 2 weeks ago
ayos! galing ah. pasend ako ng routine please! tnx!
juniorvaldez1234 3 weeks ago
@juniorvaldez1234 done!
NicholasOngFitness 2 weeks ago
God job! Thumbs Up!! :D
HotChicksVEVO 3 weeks ago in playlist Uploaded videos
are those kidneys popping out at 0.43?
t2uan 3 weeks ago
you look great man! what did u do in your excercise routines?
MW3insanity 3 weeks ago
@MW3insanity i used high reps and i did a alot of supersets and quadsets. but the difference was in cardio and nutrition.
NicholasOngFitness 3 weeks ago in playlist Uploaded videos
@NicholasOngFitness beast! thanks for the info, i recently got my membership at the gym, im all set
MW3insanity 3 weeks ago
Nice transformation man! I'm sure if you have the same dedication you can put on some good mass in no time. Good luck!...looks like your workouts consist of high reps? Try low rep, high weight? You'll gain im sure of it
ReconByFiree 3 weeks ago
@ReconByFiree thanks! you got that right! on my fat loss transformation, i used high reps. now i'm using heavier weights and lower reps. i'm having success in my transformation, i gained 8 lbs already 6lbs muscle 2 lbs fat haha.
NicholasOngFitness 3 weeks ago in playlist Uploaded videos
what protein u use
patriotsrule7 3 weeks ago
@patriotsrule7 i use optimum nutrition! works great!
NicholasOngFitness 3 weeks ago in playlist Uploaded videos
Well done on cutting! Time to lean bulk now and add some nice mass!
colesy7 3 weeks ago
@colesy7 thanks! i'm trying to add some muscle at the moment and i'm going there slowly but surely!
NicholasOngFitness 3 weeks ago
good luck nicholas. i hope you decided to get bigger.
zilcher 3 weeks ago
@zilcher thanks! i am trying to gain more muscle at the moment and its all good! thanks for the support!
NicholasOngFitness 3 weeks ago in playlist Uploaded videos
your ripped and muscular honestly now but you were never fat to begin with to be quite honest as a matter of fact you look a bit too skinny with the body fat gone I'd gain at least 10 more pounds back if I were you.
SolidSnake0023 4 weeks ago
Or jus leave it the way it is.. I don't seehow gettin any more ripped would look better ..
MrCho604 4 weeks ago
Gain more weight.. Would look more pimp.. Kinda skinny haha
MrCho604 4 weeks ago
ur head is bigger than ur whole body.....
violincejack 4 weeks ago
Its always better to move your body through space, than to be seated in a lat pull down machine. Wide Grips are superior.
Sumacpipecarver 1 month ago
Thanks for your reply and dont forget about the wide grip pull ups, master them. Nice smooth movements, your wings will really get wide, play around with them, do some super slow some faster, not jerky. Lou Ferrigno got wide by doing these, I read that in Arnold Schwarzenegers encyclopedia of modern bodybuilding, you could stand behind Lou and you would dissapear, plain and simple, the best exersize to expand your width, lats. Its always better to move your body through space
Sumacpipecarver 1 month ago
@Sumacpipecarver thank you really for the great tip! lats are really my weak part, i've been lifting extra hard for back lately, and i've added an extra session for back, so itrain back twice a week now.
NicholasOngFitness 1 month ago
You sen me this vid on the 15th of january and I just now am watching it. I must say you have had amazing results and I would like if oyu would send me your meal/excercise regiment so that I may attempt to get results like yours. You and I are of comparable body size and most of the regiments or "tip videos" I find are for middleweight to heavyweight guys.
HRNDONE 1 month ago
@HRNDONE thanks, i'm glad you like my results! i sent you my routine, you can adjust the program to suit your body and your schedule.
NicholasOngFitness 1 month ago
@NicholasOngFitness Thanks for the routine man. Hopefull I can post a before and after video of myself sometime soon.
HRNDONE 4 weeks ago
@HRNDONE good luck on your transformation! make sure to document everything that you have learned and everything that works for you, it will make it easier in the future if you need it again.
NicholasOngFitness 3 weeks ago in playlist Uploaded videos
You look great.
kztar621 1 month ago
you should make some video's about what you eat what work out' s you do ext. people would love that.
aj329vchsvcgcvmsmcvk 1 month ago
@aj329vchsvcgcvmsmcvk thanks! i will make videos of my routine after my 2nd transformation. for now, i just send to people my routine that i used for this 1st transformation.
NicholasOngFitness 1 month ago
@NicholasOngFitness 2nd transformation? How much more could you add? Might I suggest not going overboard, because I (and many others I am sure) think that super muscles are gross. However, I think your body looks fine the way it is now (or at least in the video which I assume is "now"). ^^
lzrd0113 1 month ago
@lzrd0113 hahaha i think 5 to 10lbs of muscle will make me look better. i also like the more athletic look better, but i really need to gain a few pounds.
NicholasOngFitness 1 month ago
@NicholasOngFitness You think that you don't look athletic in the video? You think you need more muscle to look better? Careful not to distort your body image too much for I fear this: /watch?v=zIFAoRU1veo. O_o
lzrd0113 4 weeks ago
@lzrd0113 that is why i need more muscle! if i go skinnier i might look like that! lol
NicholasOngFitness 3 weeks ago in playlist Uploaded videos
@NicholasOngFitness Something tells me you didn't watch the whole video. His pursuit for being bigger/more muscular is what led him to become anorexic.
lzrd0113 3 weeks ago
what did u do to get that great change what was u eating
THATGUYDJ321 1 month ago
@THATGUYDJ321 i eat meat in all 5 to 6 meals a day. and i control my carbs, i only eat them when i need to. and i write down everything i ate then make small adjustments at the end of the week.
NicholasOngFitness 1 month ago
can you send me the plan/diet/supplments? cause you got amazing results
420nugmaster 1 month ago
@420nugmaster done! thanks for watching, glad you like my results!
NicholasOngFitness 1 month ago
Great :D what is the secret?! :-D
MsMarinaio 1 month ago
@MsMarinaio thanks! its all about staying consistent with your exercise program, nutrition and your cardio. if you have all of that then you will have a great physique in weeks!
NicholasOngFitness 1 month ago
@NicholasOngFitness How many workouts do you a week? And your diet how many calories has?
MsMarinaio 1 month ago
@MsMarinaio i workout 4 times a week and i run 5 times a week. my diet has about 1700 to 2000 calories, just an estimate. what i really do is, measure portion sizes which i write down everyday. then i make adjustments at the end of the week. i sent to you my routine. thanks for watching!
NicholasOngFitness 1 month ago
nice keep working
u have a sub from me
roker1dement 1 month ago
Hey, have u noticed, you seem shorter... man, I'm crazy being taller, not necesary more muscles...can u make a grow taller experiment video? plz, that would be awesome...
IUVENTIU 1 month ago
amazing body transformation!
RUCAcss 1 month ago
Wow, dude. Can you hit me up with your plan. I could definitely use something like this! :D
scottabreitbarth 1 month ago
@scottabreitbarth done! thanks for watching! glad you like the results!
NicholasOngFitness 1 month ago
good job! Can you please send me your plan?
naduongruto 1 month ago in playlist Uploaded videos
@naduongruto done! good luck on your transformation!
NicholasOngFitness 1 month ago
Cool. Nice chest. Could you send me your plan? Maybe will become handy for me too.
Chrai0n 1 month ago
@Chrai0n done! make sure to adjust for your own body... good luck on your transformation! thanks!!
NicholasOngFitness 1 month ago
U need some food haha
skunkingooms420 1 month ago
good job man! Can you please send me your plan? Keep it up.
deezznutzzuk 1 month ago
@deezznutzzuk done! thanks for watching and good luck on your transformation!
NicholasOngFitness 1 month ago
Why Is He Breathing So Hard ???
WorkoutsAndReviews 1 month ago in playlist Uploaded videos
Damn, you did that in around 5 months? You must have busted your ass lol. Nice transformation.
Niroticpogo 1 month ago
@Niroticpogo thanks!!! it was really hard, but the best part was seeing my body transform on a weekly basis!
NicholasOngFitness 1 month ago
hey man thanks for your mail. i subscribed to you and could you please send me a copy of your plan? I also just have limited amount of time due to my studies and i completely lost my shape in that half of year without training. Summer is approaching and I'd really like to look good again, so yeah... thanks in advance and keep up the awsome work!
Fumas12 1 month ago
@Fumas12 done!! thanks for the support!!! good luck in your transformation!
NicholasOngFitness 1 month ago
can u send me the a copy of ur plan? because now i want to get rid of my belly fat. . although i want to bulking. . is that possible to bulking while lose the belly fat?
Allious 1 month ago
@Allious done! you need to choose 1. in this transformation my plan was to lose fat so i did everything i can to lose fat. but i did gain 8 lbs of muscle while losing 30lbs of fat, that was just icing on the cake. if i didnt gain muscle but lost all the fat then i will still be fine and happy.
NicholasOngFitness 1 month ago
good work man i had a inbox from u lol
adzski9232 1 month ago
COOLLL
TheSinhrofazatron 1 month ago
you breathing too much. gonna kill yerself. buteyko.
MrChrill7 1 month ago
hey nicolas, I am also trying to train and get ripped.... I just lost 2 inches... How do I get more ripped like you? please send me a personal message on getting fit like you... Thank you Sir and I also subbed you.......
MrBoomSonic 1 month ago
@MrBoomSonic that's good! looks like you're on the right track, just keep doing what you are doing, i'll also send you a copy of my plan. make sure to write down everything and make adjustments for your body.
NicholasOngFitness 1 month ago
woooooow it's amazing, u used some program? like p90x or just gym and intense exercising?
EkvarBlack 1 month ago
@EkvarBlack i just wrote everything on a notebook, my exercise my diet and cardio. then i make small adjustments per week depending on my weekly results.
NicholasOngFitness 1 month ago
@NicholasOngFitness that's very good, u had to be very strict for yourself and had great will, congrats! :)
EkvarBlack 1 month ago
@EkvarBlack thanks!! it was really hard, but right now i'm enjoying my bulking process haha.
NicholasOngFitness 1 month ago
thats amazing mate, well done. how did you do it? and how long did it take you?
mrSKphotography 1 month ago
@mrSKphotography its a combination of cardio diet and weight training. i did it in 6 months, but i can do it faster with the knowledge that i have now. you can learn a lot of things when you go through a transformation.
NicholasOngFitness 1 month ago
Great results man.
larcm3 1 month ago
I love guys who reply on the comments ^^ I got a few questions :p
1) do you never eat pizza anymore? D:
2) will I get muscles from only running and push ups?
3) is it important to take a rest for 48 hours after training? :p because I read it sometimes but I'm not sure if it's true..
Thanks (: nice transformation!!
matti1804 1 month ago
@matti1804 i eat pizza like once every 2 months or so but when i eat, i can finish the whole box lol, then i would regret it the next day "why the whole thing? why can't i stay with 2 slices?" but you need to cheat sometimes to make your metabolism go faster. running will make you slim, doing pushups alone will get you some muscles if you are a beginner. but i also believe that it will work if you progressed like say 50 today 100 some other day then 150 and so on. i sent you my plan.
NicholasOngFitness 1 month ago
GREAT WORK! thanks for posting!
terriblenatehall 1 month ago
lol body fat + small body frame + lots of hardwork = RIPPED
Good job man. Keep it up.
Heatseaker19 1 month ago
@Heatseaker19 thanks!!! been trying to gain muscle for the past month, it has been great so far, i'm learning new things!!!
NicholasOngFitness 1 month ago
Awesome!! Bro your soo ripped!! Great job, can u tell me ur diet plan and ur work out methods, I'm to get smaller and more fit like you, I'm tired being big. Thanks bro!
MrBigGonzo 1 month ago
@MrBigGonzo done!!! good luck on your transformation!!!
NicholasOngFitness 1 month ago
great job man, keep up the hard work and dedication
GEOdozer420 1 month ago
That is unfair......we all eat and enjoy food and our brothers in humanity like this poor young man are suffering severe malnutrition......it is realy sad to see such videos....you got my full sympathy brother......
nuaimy 1 month ago
You look god man, now just pick it up a little pertaining to your calorie intake and also your lifting. You wanna go HEAVY!!! EXTREMELY HEAVY!! that's what gonna put on mass, Dont be afraid bro, your not gonna get fat, your only gonna have a bigger frame which will look very good with how ripped you are. Good Luck and keep bangin!!!
IJHII85 1 month ago
@IJHII85 thanks for the advice, i've been doing the exact same thing for a month now, and you're absolutely right!
NicholasOngFitness 1 month ago
Could I have your workout and diet plan? I'm already healthy with a 4 pack. Thanks
EquinoxShane 1 month ago
@EquinoxShane done! thanks for watching!
NicholasOngFitness 1 month ago
@NicholasOngFitness Could you also forward the diet plan to be dude,,great job,im tryin to loose that last layer of belly fat to bring out the pack but finding it hard,any help would be greatfull,cheers from Ireland
wallykav1516 1 month ago
U look good dude, u don't want to get to big and bulky it's bad in the long run.
EquinoxShane 1 month ago
good man! now you need to make mass!!
Irinarodolsse 1 month ago
good shyt bro. how much did u weigh?
PhysiquesOfGreatness 1 month ago
@PhysiquesOfGreatness i weigh 150lbs in this video. my goal now is to add muscle.
NicholasOngFitness 1 month ago
@NicholasOngFitness a clean bulk will get u there bro
PhysiquesOfGreatness 1 month ago
forget the haters you fully deserved this no one has the right to tell you anything less
IseeShizz 1 month ago in playlist Uploaded videos
@IseeShizz thank you!
NicholasOngFitness 1 month ago
good job man, fucking 14-pack abs
femfireto 1 month ago
@femfireto thanks!!!!
NicholasOngFitness 1 month ago
Holy crap amazing work!!!
TheMummy516 1 month ago
great transformation - inspiring!
tubesurfer1977 1 month ago
great job :)
brandon51891 1 month ago
thats nice man could you send me your workot plan and meal plan...thanks
ZaleY4i4 1 month ago
@ZaleY4i4 done!
NicholasOngFitness 1 month ago
you got the dream right there ! Bravo my friend! How long did it take to get those ?
BurnFatMachine 1 month ago
@BurnFatMachine it took me 6 months, could probably do it faster now because of the stuff i know now. thanks!!!
NicholasOngFitness 1 month ago
nice bro i need to start working out again. XD
InTheActz 1 month ago
@InTheActz keep your goals in mind and dont stop even if you encounter obstacles or you messed up, just continue working out and you will see results! good luck!!!
NicholasOngFitness 1 month ago
thats hard work right there bro! great transformation and keep working! remember it's a lifestyle!
JPhysique 1 month ago
@JPhysique thanks! i will keep on working!
NicholasOngFitness 1 month ago
@NicholasOngFitness pass me on your meal plan if you dont care
Bamabarrett 1 month ago
@Bamabarrett done!
NicholasOngFitness 1 month ago
This has been flagged as spam show
awesome transformation!
hipretty 1 month ago
Comment removed
hipretty 1 month ago
looks natural, and I do love it when people change for better. So respect for the blood spilled on the work. : )
lobofaca707 1 month ago
@lobofaca707 thanks, i really think that anyone can transform their body naturally.
NicholasOngFitness 1 month ago
@NicholasOngFitness true man. I know how you feel cause Ive been there myself. I was fat as kid. It took me almost two years to get in perfect shape, entirely natural. Now I feel like a God, lol. It hurt but payed off.
lobofaca707 1 month ago
Its easy for me to get like this, I just spend more time outside moving about whether biking or on foot and use the monkeybars, start doing some wide grip pull ups and you will widen out and have a more powerful look. Dont slack on the form either, if you could only do one exercise this should be it.
Sumacpipecarver 1 month ago
@Sumacpipecarver thanks for the tip. being wide is really my #1 goal.
NicholasOngFitness 1 month ago
pretty cool im 14 just started working out about a wekk ago
OneVerce 1 month ago in playlist Uploaded videos
@OneVerce that's good, remember to stay consistent and always follow your goals in the gym and you will see great results!
NicholasOngFitness 1 month ago
@NicholasOngFitness thanks
OneVerce 1 month ago
So what did you exactly eat? I know what workouts to do and everything I just don't know what to eat to lose weight and keep muscle and when to eat
Thewindyfan 1 month ago
@Thewindyfan i eat chicken or fish 6 meals a day, lots of veggies. i also ate some carbs when i need to. i'll send you my meal plan for this transformation.
NicholasOngFitness 1 month ago
@NicholasOngFitness could you send me your meal plan pls
skwapz 1 month ago
@skwapz done
NicholasOngFitness 1 month ago
Wow, thanks for the sub brother! Looking incredible!!
FitnessFidelity 1 month ago
pump it up, bro!!! wow thanks for posting, you have an amazing transformation! .........sub'd
bambi :)
FUscrewtube 1 month ago
@FUscrewtube thanks, i'm glad you like the results! i'm trying to add muscle now and i hope to have another body transformation, this time i want to be bigger.
NicholasOngFitness 1 month ago
wow that's really crazy u did great ....u believe i played for 2 years & i am not like u tell what u did plz !! & thanx 4 sharing
TheNinjatsu 1 month ago
@TheNinjatsu diet played a big role. writing down everything and adjusting on a weekly basis. i only eat carbs around my workout. and my workouts are purely supersets and trisets.
NicholasOngFitness 1 month ago
how ?
corolla0814 1 month ago
@corolla0814 writing down everything i eat and making small adjustments on a weekly basis. together with weight training 4 days a week and cardio 5 to 6 days a week.
NicholasOngFitness 1 month ago
You are HOT!!! Fangirl squeel!! I sooo need to give up pepsi and start eating healthy and actually work out ......my work outs are hit and miss with alot of misses.....lol its so sad really. I hate the cold so hate to work out during the winter time....though love it when its the summer...though if I worked out in the winter I would most likely be happier with myself ...lol
HotAnimeGuysFan 1 month ago
@HotAnimeGuysFan thanks!!!!! giving up soda and sweets is a good way to start your program. then you can try to work your way to eating healthy little by little.
NicholasOngFitness 1 month ago
good work bro ;)
robn23x 1 month ago
good work dude! now u have to gain more wight and more musclue ;] eat more proteins...work with more weight...and remember no pain no gain ;]
keep doing a grat job
thedarknazo 1 month ago
@thedarknazo thanks!!!! i will try to gain muscle. but right now its not that fast but i'll be consistent. thanks for the advice
NicholasOngFitness 1 month ago
Super Lean, great Job.. now u need to pump up your muscles MADLEY to look big, BUT DO NOT use steroids, just low rips, lot of rest in between, heavy wieghts, and increase of protein food intake specially fish.
diamonddonut 1 month ago
@diamonddonut Nah man, he's good. He's only 150 lbs. and look at him. Thats how you want to be. Any bigger and he'll look clunky. He has what us rock-climbers call, "a nice power-to-weight ratio". He's good to go.
ak47skydiver 1 month ago
@ak47skydiver
i dont think he is into moutain climbing or sportive stuff like triathlon or alike cause it shows that he is agile with good endurance, but i guess he is into showing off and posing for the camera, so building big muscles (no bulk - no fat or high carbs) is the way to go, personally i dont go for such look.
diamonddonut 1 month ago
@diamonddonut thanks! i'm trying to add more muscle, but it seems harder than losing fat lol. thanks for the advice!
NicholasOngFitness 1 month ago
whats ur weight before and after transformation? and also body fat
Allious 1 month ago
@Allious i was 172 before and i'm 150 at the end. i lost 30lbs of fat and gained 8 lbs of muscle. at the end i was at 12% body fat, based on the tanita weighing scale.
NicholasOngFitness 1 month ago
nice transformation dude.. what supplements do you recomend?
iriefuse024 1 month ago
@iriefuse024 i only use whey, 1 scoop after workout, and halfscoop after cardio. i also drink fish oils at night. and multivitmins with the first meal.
NicholasOngFitness 1 month ago
amazing dude, well done
r3demption91 1 month ago
and u did all that working 8 hours 6 days a week???
ur the man
johnatere 1 month ago
dang good job brother, ur results look good and solid, thats how its possed to be done!!
johnatere 1 month ago