My body Progression

Just a short clip of my progress over 9 weeks.
I had changed my diet, changed my exercise routine and stopped drinking! well kind of....

Meals:
Breakfast starts at 6am, Yogurt and natural oats, Breakfast again at 8:30 cereal low fat milk, snack time at 10:30 with a muesli bar/protein bar or fresh fruit, lunch at 12:30 tuna salad or sea food salad i tried to sat off bread and to heavy carbs while i wanted to slim down. Afternoon snack, Fresh fruit or protein bar, any thing to tie me over until i train. 6:30 i train

Monday - chest & abs - cardio
Tuesday - back & Abs - cardio
Wednesday - legs
Thursday - arms & abs cardio
Saturday - Shoulders and cardio.

I change my routines to include chest & bi's , Back and Tri's legs shoulders ect but it all depends if i missed out on a session.

the this is with cardio you want to aim for fat burning only and not to burn muscle tissue. I usually use the cross trainer for 20-35 min depending on how im feeling, im not going to sprint for 20 -30 min but have it high enough i break a sweat.

after my work out ill have my protein and creatine then wait 20 min before i eat.
Dinner meal is chicken breast 250-300g and steam vegs.

Hope this makes sense!

Category:

Sports

Tags:

• Progression
• transformation
• body
• weights
• exercise
• fit

[anabolic95]

hey i was wondering if you can answer my question, since you train 4-5 times a week, was the sessions down to 30 minutes? how much volume was it? thnx i appreciate it.

[beefcaake]

@anabolic95

Depending on what phase i am at (Bulk) or dieting) training is usually no longer the 1hour and 15 min (which is would be my longest workouts including warm up) (usually squat days on bulk with heavy sets - 6-8 reps x 4 with 3-5min rest) dieting phase, my workouts are cut to a maximum of 50min including warm ups, still have my basic heavy lifts (Squat, bench and deadlifts set to 6-8reps x3 sets) but rest time for sets is set to a maximum of 3min, routine changes every 8-12 weeks too

[onefive10]

Great job

You really need to workout your lower back muscles

It's like workout just your biceps and not triceps

It's really bad for you

[beefcaake]

@onefive10

yeah i had a lot of flaws in this video which i have worked on, my last video is a lot better then this one, and proportions have been worked out too lol!

[TheGumatias]

Awesome results for just a 9 week course!!! just wondering, did u take any kind of supplements? creatine? whey?

[beefcaake]

@TheGumatias

your standard supplements, a micronised creatine (mashasi is cheap) WPI protien brand doesnt really make a difference and Xtend (BCAA for during workouts) to be honest, its a long term thing training, you cant take a magic pill and go from nothing to being massive lol, get a proper diet and training program and ull amaze yourself with the results you can achieve, if you cant afford supplements, no biggie they only make food intact convienent, just eat whole foods, make sure u get

[beefcaake]

@TheGumatias

your numbers with protien to carb and fat ratio fine and u wont need to buy protein powder.

hope this helps

[WRTProductionz]

steroids? all he is taking is creatine and protein.... not steroids buddy

[bubbabross86]

fag!!

[ease3joser]

good shit man ill follow you routine thanks alot!!

[DenisBIH]

insane back, but you must work on your chest!

[marek959]

i don't like it... i love it!

[dinozor1]

narcisist?



[imthanaras]

i want creatine :) :P

[sixstrings209]

Looks like you lost a lot of muscle bro??? But nice work.

[Thecrazymmallow]

nice one dude, keep up the good work

[ImperatorMedia]

hah nice progression but no volume on your breastmuscles ? haha

[BlakeGriceMuayThai]

600mg test 400mg deca weekly 40mg dbol daily

[anabolic95]

@beefcaake thanks for taking the time to tell me =)