2 months body transformation - fat burning and muscle building process

[1Petelo1]

So I think I a have pseudo gynecomastia- do you think it'll look better as I get leaner? Or will it only make my chest look worse..?

[effoceci]

@1Petelo1

Best way to find out is to get leaner and see for yourself.

[MrGott14]

i am like in 0:28min waht can i do? wich exercises?pls help me! :-)

[effoceci]

@MrGott14

stronglifts

[effoceci]

Major suggerstions for getting low body fat (and get abs to show if you have them developed) are:

* Eat calorie deficit above -500. Cleanest food possible (google 'Cutting foods', you'll find everything)

* Run HIIT

You will see results when you get as low as 7-9% body fat. Nothing complicated behind it.

[1Petelo1]

That's awesome! I'm trying to do that now. Was 273lbs when I started, now 203 with around 16% bodyfat.. Trying to get under 10%, any major suggestions or tips?

[pollardkelly]

Hi, great video. Great inspiration for people like me. I started a three month workout plan about 1 month ago, I've seen good weight loss, but now need to gain muscle and lose my remaining belly fat to show abs. Any chance you could give me any tips?? I.E- neutrition?? Any help would be great. Cheers and well done.

[1Petelo1]

What body fat percentage did you start and end with in this video?

And do you do "If It Fits Your Macros" or just go by a certain number of calories..?

[effoceci]

@1Petelo1

Never actually measured it, but my guess is from around 16 to around 8

[megajohndeth]

how did you get your abs to show? thanks

[effoceci]

@megajohndeth

step 1: get abdominal muscles

step 2: lose the fat

step 3: ???

step 4: profit

[FamilyGuyBlast]

Good video here :) you can check out weight loss expert talking on fox - /watch?v=9QpzdK7wdYY

[poofcaffs2]

How long were your HIIT workouts? please and thanks!

[effoceci]

@poofcaffs2

12 minutes; 4 warmup, 4 intervals, 4 cooldown

[poofcaffs2]

@effoceci thanks i appreciate your reply!

[quancabal]

Can i change HIIT to Tabata ?

[effoceci]

@quancabal

i wouldn't, running hits you in a different way than lifting.

clean calorie deficit diet that your body responds to + hiit running cardio are the best for losing fat as far as i'm concerned. period

[GrandMasterJuan]

@quancabal tabata is HIIT ...

[effoceci]

@GrandMasterJuan

Yes, it's hiit, but I thought you meant high intensity interval training doing weights (that came up on google). Now I see it's also for running (4 minutes interval). I do that, but warm up and cooldown with it (4 mins each) Go for it.

[quancabal]

What did u eat ? I wanna know , please

[GrandMasterJuan]

was you HIIT sprintting ?

[effoceci]

@GrandMasterJuan

yes

[GrandMasterJuan]

@effoceci thats crazy man, can i ask what is it that you ate, specially for breakfast, i just dont know what to eat aside from oatmeal and cereal.

[effoceci]

@GrandMasterJuan

oats

[GrandMasterJuan]

@effoceci for how long

[effoceci]

@GrandMasterJuan

for the past almost 2 years oats have been 80% of my breakfasts.

[cwells1289]

yeah man! they're some boss results!

[IseeShizz]

Speedooooooooooooos

[reryns]

what did u eat and how much time did u exercise daily?

[xNoScopee]

Nice man! i am a bit fat 2, and im tihnking about dieting. ive been going to the gym for 4 months now and i will continue. whats the best diet for me? im about 170 pounds and im 15 yrs :) please help me out bro :D

[effoceci]

@MrGerardoKelly

nice fake reply and thumbs up

[Xjumper5]

Really nice work bro !

[Will210294]

WORK YOUR PECS BRO! Looks ugly as fuck, big stomach tiny pecs..

[flyingnimbus1000]

Stronglifts 5x5?

[peutibo]

it is unbelievable what is your workout

[onfireupinhere22]

man, anybody can cut...

[kasaphane94]

u trained + diet???

[effoceci]

@kasaphane94

yeah, it's in the description. 

[zarin951]

@effoceci now its time for you to hit the streets and get the bitches bro..hard work pays off

[poosy2]

still got bitch tits lol

[effoceci]

@poosy2

yeah, what a fucking looser!

[tajulafham94]

in 2 months?wow!!

what exercise did you do

[effoceci]

@tajulafham94

read the description bar and google it 

[going4X6pack]

@effoceci that´s awesome man ! :D , check my tranformation out , i got some good results but i still have a long way

[eugabgomes]

is this shaun-t insanity results?

[effoceci]

@eugabgomes

no, my own diet and Stronglifts5x5 training

The diet plays bigger role in this transformation - low bodyfat makes you look ripped.

[mereltjaa]

In the beginning I just looked serious and I did not expect anything special, but the longer I looked the more I started drooling. OMG REALLY! your body is heavenly.

sorry for my bad english, but I'm from the Netherlands.

[MissNeAmy]

this is crazy! but it looks awesome! :)

[KingsShisha]

0:25 and 0:26 the same boxershorts at different days ? :D

[mabalasik1982]

The video is good. You did have a good result as for your 2 months hard work and training. Its very helpful and motivational for beginners like me. I do wanted to share a link of a site that offers free work out and dietary plans that you could follow in order to develop a lean muscular look you always after. Youtube doesn't allow me to post the link but I posted it on my profile. You can always check it there.

[arsnel366]

its funny how his pants get lower and lower and lower to the point of seeing his hair

[Bodybuddha]

was that honestly only 2 months? you must of worked hard mate gj ^^ was you on a low carb diet or something?

[effoceci]

@Bodybuddha

yes, 2 months and a couple of days. Low calorie low carb for 1st month, normal high proteine for 2nd month.

[kasaphane94]

@effoceci omg dude i started now with diet to i swear i have a body like u before u trained. i have a question i trian now 1 week but i dont get my fat lower... can u send me a eat plan and a trainingplan?? is wear plz i want to get a body like u in 2 months.. i have the body like on ur first pic plz help me bro!

[natfingerboard]

Very motivational, i'm just a bit fatter than you were in the first picture,like muscles behind the fat, i've already done like a year and a half of gym, now I started working hard, running and dieting, so pretty sure I can get a nice and riped body like yours in a month or two! Very nice

[jow43]

did you build any arm size?(bi's and tri's)

[effoceci]

@jow43

maybe a little, but nothing really noticable (apart from definition). i didn't really put much work on them back then.

[skybart]

Just wondering: what is HIIT? And what does "swoler" mean?

[effoceci]

@skybart

High Intensity Interval Training. That means sprinting and jogging in intervals

read cs.unm.edu/~wneumann/files/gue­rilla_cardio.pdf

swole = bigger

[XowntXihqX]

thats really good progress in only 1 month! but with such small calorie intake for a bigger lifter with more muscle is dangerous. below 500 kcal intake of maintaining will SURELY lead to muscle loss.

[effoceci]

@XowntXihqX

I did the 1500 kcal only for the time, when I was not lifting or even running. For 1 month i was just losing weight trough diet. Then after about 8-9 kg fat loss (1 month) I started lifting and went on the 2500 kcal diet and lost another kilo or 2 but gained strength and a little muscle.

[ThaiBokser040]

Hey I would like your opinion on this: On 25 September I will go to Barcalona with my school, ofcourse do I want to be muscular, im almost 16, I have a really strong build with strong shoulders, everyone says that, I look very similar to you on the 4th picture, i got like 2 months to get ripped, I go 2 times in the week to the gym, and I practice Kickboxing, 4 times in week, im 77kg and like 1m79, what kind of diet should I follow, and shall I buy shakes and stuff? (sorry for bad english)

[effoceci]

@ThaiBokser040

the key to losing fat is diet (and cardio), not weightlifting

just eat what i said a million times here - chicken breast, tuna, ... check my other comments . but the key is to COUNT THE CALORIES. Just find the calorie info on the packet of milk/tuna cans or look on wikipedia. if your eat 300g of chicken breast, that's 3x219 kcal = 657 kcal for your lunch. Stay away from unneccesary carbs (bread, cookies) and sugar. And -->> stay in the 1500-1800 kcal/day <<--. and do HIIT.

[effoceci]

@ThaiBokser040

also know that building noticable muscle mass in 2 months is almost impossible without getting yourself fat for that time. So if you have some muscle mass already, just go on a cut and lose as much body fat as possible, while still training with weights so you don't lose that muscle. If you'll eat right you will look swoler.

[ThaiBokser040]

@effoceci Thanks bud!

[NikeSBNikka23]

im saying bro hiit really works ! i already lost 24 pounds and 7 % body fat :) in 7 weeks

[effoceci]

@NikeSBNikka23

told you.

[beatlestyle]

crappy fake :D

[hamimannn]

nice seems natural

[gemmaward4567]

wow as a straight guy i felt a little guilty watching this, but great job dude!

[813120144]

Great work dude. Can you tell me what your workout plan was. ASAP. Thanks Bud!

[effoceci]

@813120144

i mean... seriously?

[ttec92]

awesome. nice body transformation. good motivation:)

[Flatron565]

I trained a few years ago, but stopped and now began to accumulate in fat ... I'm 188cm / 6.2 f height and 100kg 222lb scale run several times a day and would like to strengthen the abdominal muscles what to do exercises

[effoceci]

@Flatron565

if you want visible abs, just lose that fat

if you want to get stronger abs, do any ab excercise you want: crunches, sit-ups, dragon flags, hanging leg raises, or full body excercises that toughen your core like deadlift and squats.

[Flatron565]

@effoceci Ok ty :) i need lost 10kg ~

[david2006ose]

nice very nice bro.

[mode7overworld]

Hey. I came across this video since starting StrongLifts 5x5 last week, and was wondering what the "maintain diet" you mentioned was. Do you have a link for it? I'll probably end up copying your routine. Good work - really inspiring.

[effoceci]

@mode7overworld

basically i ate high protein food, lots of it, with as low extra calories as possible (no gravys, very little cooking oil, etc) Don't fear the calories, but eat only what you really need (nuts have a ton of calories but are good for oils, so those are good calories to take in)

I ate roughly this: chicken breast, tuna, eggs, skim milk, oats, veggies, nuts, wholegrain bread. A banana before running, something with carbs b4 weightlifting, proteine shake after, that was it.

[mode7overworld]

@effoceci Awesome, thanks. Been doing most of these except chicken breast, which I can't stand. So bland. But, I guess when I want to make a huge change in my life like this, I can't be picky about what tastes good if I want it to work out. I have a somewhat similar (if slightly scrawnier) build as you did when you started, so thanks for the tips!

[NonTimeboMa1a]

Great progress.

[antonisano]

how many minutes were you doing cardio? and was it in inervals?

[effoceci]

@antonisano

4 minutes warm up (intension 50% of max), 4 minutes of intervals (20 sec sprint (100%), 10 sec easy run) then 4 mins of cool down (50%)

[antonisano]

@effoceci this really hellps bro!! thank ya!

[arsenalfandingiria]

how long did it take you to build that much?

[effoceci]

@arsenalfandingiria

i started lifting 4 months before the start of this cut with no plan at all, all i got was shit gains. After that i wasn't able to use the gym so I did the cut in the beginning of summer. Then in july and august started Stronglifts with the 'maintain diet', but improved my lifts preety good anyway.

[AcTivFX]

Loving the speedo's

[mycoolm3]

Nice Results !! Did you take any supps? like Whey etc....

[effoceci]

@mycoolm3

yes, Whey with water on the gym days

[GSN2007]

do u do cardio man?

[effoceci]

@GSN2007

yeah, high intensiti interval training. Google 'guerilla cardio'. First hit - pdf.

[GSN2007]

@effoceci hiit is good cardio, not all that fast pace walking four and hour everyday shit. thats why u kept muscle easily and lost fat. well don mate

[effoceci]

@GSN2007 thanks man, i aggree and so everybody else knows - it was Monday - Gym day A ,Tu - HIIT, We - Gym day B, Th - HIIT, Fr - Gym day A, Sa - HIIT, Su - HIIT or rest, Mo - Gym day B and so on... Stronglifts Day A Squat 5x5 Bench Press 5x5 Inverted Rows 3xfailure Push up 3xf Reverse crunch 3x15 + random biceps, triceps, chest, abs exc. Day B Squat 5x5 Overhead Press 5x5 Deadlift 1x5 Pull up / chin up 3xf Prone Bridge 3x1 min + random back and shoulders exc. add 2,5 kg every time

[STELLEROXXOR]

what's your routine ?

[keirs12]

are you european? 2.6.2010 to 11.8.2010 is 9 months for us americunts

[effoceci]

yes that is June 2nd to August 11th for you.

[keirs12]

@effoceci

i am jelly

[effoceci]

@AzusTheMighty

thanks

[tomdamho]

WDF man i was promised cock pics

[ChrisMcgowan1]

whats your rountine ? :)

[effoceci]

@ChrisMcgowan1

stronglifts wit additional arms,chest and abs on A days and shoulders,back on B days.

[omfglol99n00b]

U jelly