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Oh yeah… time by timechange times time, and its a long term process so dont worry it will come
Thank you buddy!!!it definitely doing great
keep tightening up your diet
Working..Work on the arms
Yeah! Since I started post here, a lot guys told me to add more fruits. So I did! 2-3 fruits a day.BBB like how you're adding in fruit
that will help digestion
lol. Only 3 meals a day. 16h fasting.I think you're eating a little too much
no need to eat that many meals
I’m doing this now. 3 meals a day. 16h fasting.if you want to recomp I would stick to 2 or 3 meals Max
don't go more than that
Thank you buddy! I’ll keep updatinggood job on the training
I'm glad you put up your transformation pictures
I do every day. Now I do 16h fasting, so, I do my workout and my cardio fasted. My first meal is 1:00pmdo fasted cardio as many mornings as possible
that's the best advice I can give you
Doing every day. 16h/day.do some fasting
it will really help turbocharge the fat loss
For sure I’ll keep doing!You can definitely see some improvements man. It is a long process so just stay on the grind!
Definitely a noticeable transformation.
Thank you buddy!!!Steady progress
@Astrocetus this is a good day but I noticed low fats, you should add fats to the meals at least avocado/walnutsThis is my new diet plan, with my nutritionist.
Breakfast pre workout-
3 whole eggs. I can do omelet or hard boiled.
After workout
40g whey, 40g oats, 1 banana.
With 10g glutamine and 10g creatine
lunch
120g chicken or 160g ground turkey.
120g rice or potato.
Next meal
120g chicken or 160g ground turkey
100g rice or potato
Third meal(last one)
120g chicken or 160g ground turkey.
120g rice or potato.
Salad and vegetables as much as I want. With all meals.
Doing 14h fasting. What do you guys think?
My fault buddy.@Astrocetus this is a good day but I noticed low fats, you should add fats to the meals at least avocado/walnuts
and 14 hour fast is perfect
and for potato replace with yams or sweet potatoes
@Astrocetus Good work so far bro.......This is my new diet plan, with my nutritionist.
Breakfast pre workout-
3 whole eggs. I can do omelet or hard boiled.
After workout
40g whey, 40g oats, 1 banana.
With 10g glutamine and 10g creatine
lunch
120g chicken or 160g ground turkey.
120g rice or potato.
Next meal
120g chicken or 160g ground turkey
100g rice or potato
Third meal(last one)
120g chicken or 160g ground turkey.
120g rice or potato.
Salad and vegetables as much as I want. With all meals.
Doing 14h fasting. What do you guys think?
My fault buddy.
1 tbs avocado oil to my veggies. You think will be enough? Or maybe add more?
if you have the fats in there stay that wayView attachment 49829
This might be the first time I've taken a mirror selfie and actually feel good about it. Now it's time to keep working to get bigger and better!
@Astrocetus big changes clearly you're getting the goals perfect push it harder evenView attachment 50542View attachment 50543View attachment 50544View attachment 50545
**Weight**: Previously 219.2 lbs, currently 223.3 lbs.
- **Waist**: Was 40.2 inches, now 38.2 inches, a reduction of 2 inches.
- **Chest**: Was 44.1 inches, now 42.5 inches, a reduction of 1.6 inches.
- **Hips**: Was 42.5 inches, now 40.9 inches, a reduction of 1.6 inches.
- **Right Thigh**: Was 25.6 inches, now 24.4 inches, a reduction of 1.2 inches.
- **Left Thigh**: Was 25.2 inches, now 24.4 inches, a reduction of 0.8 inches.
- **Right Calf**: Was 19.3 inches, now 17.3 inches, a reduction of 2 inches.
- **Left Calf**: Was 18.9 inches, now 17.3 inches, a reduction of 1.6 inches.
- **Left Arm Relaxed**: Was 13.4 inches, now 13 inches, a reduction of 0.4 inches.
- **Right Arm Relaxed**: Was 13 inches, remains 13 inches, no reduction.
- **Biceps Flexed**: Was 15 inches, now 15.4 inches, an increase of 0.4 inches.
- **Shoulders**: Was 51.2 inches, now 50 inches, a reduction of 1.2 inches.
- **Forearm**: Was 12.2 inches, remains 12.2 inches, no change.