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  1. #1
    Registered User madman94's Avatar
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    10 week transformation.

    10 week cut after not going to the gym in over 4 years. was taking D Aspartic Acid to boost test, just basic magnesium for cramps and some BCAA now and then but most of it was just diet. start of 1800 calories week 1 and 2, then drop to 1700 week 3 and 4 then drop to 1600 week 5 and 6, then finish at 1400 weeks 7 and 8, Training was 5x a week heavy weights for 10 reps, with a hour of cardio in the morning and before bed every night. Havent been to the gym in about 4 years so its nice to come back now. dropped 6 to 7 kgs in weight, calipers say im around 12% bf but I don't believe it, thinking more around 14 or 15%. diet was super strict as was everything else. Had to throw in a beer now and then though. hope the bitch tits dissapear at 10% bf. Could have done better and should have.

    week 1 day 1

    week 10 day 1
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  2. #2
    Registered User fevtom's Avatar
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    Wow big congrats. It’s hard to believe 10 weeks can make that much difference. I’m a couple of weeks into a cut so this is really inspiring. Whats your height and weight?
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    Registered User madman94's Avatar
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    Originally Posted by fevtom View Post
    Wow big congrats. It’s hard to believe 10 weeks can make that much difference. I’m a couple of weeks into a cut so this is really inspiring. Whats your height and weight?
    5'11 76kgs, I have it all documented and on video, took a video every monday at the same time for 10 weeks straight. The difference comes from the diet, even one mistake can set you back weeks so stay sharp and eat clean, chicken breast is your friend.
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  4. #4
    Registered User sunsean's Avatar
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    Originally Posted by madman94 View Post
    Could have done better and should have.
    If everything you posted is true, I honestly don't think you could have expected any better results. The fat loss is believable, the part that surprises me is how much muscle you have after lifting for only 10 weeks.

    If true, you're an example of what others should be doing. Good stuff.
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  5. #5
    Registered User madman94's Avatar
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    Originally Posted by sunsean View Post
    If everything you posted is true, I honestly don't think you could have expected any better results. The fat loss is believable, the part that surprises me is how much muscle you have after lifting for only 10 weeks.

    If true, you're an example of what others should be doing. Good stuff.
    muscle memory? I was a gym rat 4-5 years ago, havent used any sort of steroid, though I have used a sarm in the past but found it to increase my anxiety to levels worse then they already are. If I could take test I would But my anxiety wont ever allow me to, infact I have never even taken a pre workout.
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  6. #6
    Registered User sunsean's Avatar
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    Originally Posted by madman94 View Post
    muscle memory? I was a gym rat 4-5 years ago, havent used any sort of steroid, though I have used a sarm in the past but found it to increase my anxiety to levels worse then they already are. If I could take test I would But my anxiety wont ever allow me to, infact I have never even taken a pre workout.
    No need to use the "stuff" unless you want to look like an unnaturally built hulk. You've done very well naturally. Yeah, muscle memory probably has a lot to do with it in your case. Congrats on your return to fitness.
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    Registered User madman94's Avatar
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    Originally Posted by sunsean View Post
    No need to use the "stuff" unless you want to look like an unnaturally built hulk. You've done very well naturally. Yeah, muscle memory probably has a lot to do with it in your case. Congrats on your return to fitness.
    Thank you, its all in the diet, everyone hates me for it because I never drink or go restaurants anymore but the focus is very refreshing. havent had so much as a chocolate bar in 10 weeks, have drank a few light beers for New year but besides that everything has been very strict, Don't remember the last time I had sugar. Though im upset with the diet not for the end results I just feel it would have went better if I got the proper amount of protein in, some days I wouldn't even get close and it just bugs me.
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    Registered User LuckyAH's Avatar
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    ....how is this possible
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    Originally Posted by madman94 View Post
    Thank you, its all in the diet, everyone hates me for it because I never drink or go restaurants anymore but the focus is very refreshing. havent had so much as a chocolate bar in 10 weeks, have drank a few light beers for New year but besides that everything has been very strict, Don't remember the last time I had sugar. Though im upset with the diet not for the end results I just feel it would have went better if I got the proper amount of protein in, some days I wouldn't even get close and it just bugs me.
    Yeah, it's all about diet, especially when it comes to fat loss.

    Don't beat yourself up man, most people would kill to get your results. Also - don't go crazy. You still have to live life, have a beer or a candy bar every now and then. As long as you keep it in check and don't go nuts, you'll be fine.
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  10. #10
    Registered User madman94's Avatar
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    Originally Posted by LuckyAH View Post
    ....how is this possible
    and thats just coming out the shower not even a pump lol but im glad people are thinking its un-natural. I have put more effort into this diet then I have put into anything else. I was a Gym rat at one stage, here is a image of me back in 2012 after doing a 6 month long bulk.
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  11. #11
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    Looks good about 1.5lbs a week drop?
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    Registered User madman94's Avatar
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    Originally Posted by linn2640 View Post
    Looks good about 1.5lbs a week drop?
    spot on, until the last 3 weeks. where it just tanked.
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    Originally Posted by madman94 View Post
    spot on, until the last 3 weeks. where it just tanked.
    Take a bow. I'm 3 days in. You've inspired me....dayum. What were your cutting cals and macros?
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  14. #14
    Registered User madman94's Avatar
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    Originally Posted by leroyS View Post
    Take a bow. I'm 3 days in. You've inspired me....dayum. What were your cutting cals and macros?
    No sugar, build upto it as it can make you feel weak if you cut it out right away, High protein "200g" int fasting, some days to shock my system I would do a 2 day liquid diet "did this a total of 3 times where I would only drink water and protein "make sure you have fibre in there" by the end of it my metabolism crashed hard, week 9 and 10 I was doing 1000 calories a day. also take note, dont overtrain. 4 days per week on a cut is fine. blood pressure and heart rate where my main problems at the start due to being obese and a family history, can now safely say im at 55bpm and blood pressure is at a nice 120. People saying this isnt 10 weeks I dont know if to take that as a compliment or a insult, its most definitely 10 weeks no bs here, its called being 110% dedicated. I can now sprint over 1km without dying. I walk and do "light hit" cardio everyday. walk about 9km on the treadmill not counting the rest of the days step.
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    Registered User madman94's Avatar
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    People this is a real 10 weeks transformation, no roids and no old photos, its exactly a 10 week transformation, Its funny because I was thinking this entire time i could have done better while alot of people on here are saying I did better than possible... Wait for the week 14 results no bs fitness over here.

    also the weight drop has decreased a insane amount though I still feel like im loosing weight, in the last two weeks I have lost maybe 1 pound of fat. in the last 4 weeks maybe a total of 2.3 pounds. Still eating insanely clean.
    Last edited by madman94; 01-16-2019 at 03:30 AM.
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    Congratulations! You did well!
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    btw yes you still have bitch tits because youre <20% (15-20%ish), you are right once you are 10% they will go.
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  18. #18
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    Good job. It looks like more than a 15 lb loss though.
    If you don't get what you want you didn't want it bad enough
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  19. #19
    Registered User madman94's Avatar
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    Originally Posted by linn2640 View Post
    btw yes you still have bitch tits because youre <20% (15-20%ish), you are right once you are 10% they will go.
    Hmm i wouldnt say im near 20% my dude, 13-14% for sure. but yeh they dissapear right at the finish line, its a gift and a curse as around 12% bf they kinda make my chest look fuller haha.
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  20. #20
    Registered User madman94's Avatar
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    Originally Posted by Tommy W. View Post
    Good job. It looks like more than a 15 lb loss though.
    7.5 kgs on the dot though didnt count the .5 because im more than sure it was water.
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  21. #21
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    Great progress i have achieved similar results my self in the past in a similar time frame, all about sticking to a large deficit, not easy to do, have to be super motivated and disciplined, I don't have that same desire as i did when i was younger so make sure i don't gain too much weight in between bulks and cuts these days, how were you lifts effected?
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    Originally Posted by SubWooferCooker View Post
    Great progress i have achieved similar results my self in the past in a similar time frame, all about sticking to a large deficit, not easy to do, have to be super motivated and disciplined, I don't have that same desire as i did when i was younger so make sure i don't gain too much weight in between bulks and cuts these days, how were you lifts effected?
    Lifts got bad as you said the deficit by the end was close to 1000 calories. If I was to eat a hour or two before the gym The lifts where fine and cant really say if i got weaker or not since its the first time back in a gym in a while so I obviously got a lot of strength increases in the first 3 weeks. strength grew all the way up until weak 8 where it stopped and im still at that stage now. I dont mind it though as long as the pump feels good.
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  23. #23
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    Good stuff here OP. Your nutrition makes my macros look like poverty macros. I just dropped from 3000 to 3200 and not liking it.
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    Honestly don't see too many impressive transformations on here. Well done, OP!
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    Originally Posted by scrossmaggard View Post
    Good stuff here OP. Your nutrition makes my macros look like poverty macros. I just dropped from 3000 to 3200 and not liking it.
    Haha that gave me a laugh, that laugh burned 1 or 2 calories, cheers mate
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    Originally Posted by danielmoo View Post
    Honestly don't see too many impressive transformations on here. Well done, OP!
    appreciate it.
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  27. #27
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    Originally Posted by madman94 View Post
    also the weight drop has decreased a insane amount though I still feel like im loosing weight, in the last two weeks I have lost maybe 1 pound of fat. in the last 4 weeks maybe a total of 2.3 pounds. Still eating insanely clean.
    Yeah that happens at the end of a cut; the less fat your body has, the harder it tries to hold onto it...going from 20% to 15% is relatively easy, it's getting down to 10% or lower when it gets tougher.

    I have no doubt you can meet your goals though.
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    Registered User madman94's Avatar
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    Originally Posted by sunsean View Post
    Yeah that happens at the end of a cut; the less fat your body has, the harder it tries to hold onto it...going from 20% to 15% is relatively easy, it's getting down to 10% or lower when it gets tougher.

    I have no doubt you can meet your goals though.
    Yeh its harder for sure, but once I hit 15% I stopped looking at the scale as even the slightest weight drop form here on out can result in a major difference to physical look. so going from 15% to 14% was a huge change in the way I looked even though it was only 1% difference, so I have no worries as seeing the difference will be enough to motivate. Ill make sure when I do bulk to not go over 14% bf this only after I have hit my 10% mark.
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    Insane transformation that, well done, what meals was you having?
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    Congrats, well done
    Like you said, it's all in the diet
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