My 12 Week Transformation

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I’ve always been a fan of T-Nation and regularly read the articles. I appreciate the no nonsense attitude and the amount of high quality free articles on the site. I just recently completed my 12 week transformation and wanted to share it with you all. Let me know if you have any questions and thanks!

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Before Side

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Before Leg

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After Front

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After side

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After leg

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After abdominal flex

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Final Day

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Final Day

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Pretty much all I have to say is amazing. Great job bro. What did your training look like during this? Diet? Etc.

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[quote]McCarl Cain wrote:
Let me know if you have any questions and thanks![/quote]

Wicked progress mate - sick tatts too. No doubt you’ll get a lot of questions so I’ll kick off with the basics.

  1. Stats? (Height, before/after scale weight, how many years training etc)

  2. Training? (To build up and then during the 12 week cut)

  3. Eating? (Cals and breakdown)

Cheers!

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Stats:

Height: 5’9"
Age: 23

I weighed 208lbs when I started my diet and the day of the photo shoot after I had depleted water I was 175lbs on the dot.

I’ve been training on and off since I was about 16. I got really serious about three years ago… Became inspired about three months ago to do a transformation and here it is.

I almost ALWAYS follow a body part split and I always train five days a week. I use a lot of drop sets and supersets to failure and I train my legs every five days. I’ll typically combine chest/tris, back/bis, shoulders/calves/cleanup, legs. When it’s all said and done I try to lift as often and hard as possible. I think it’s pretty damn hard to hit overtraining and most people are no where near that state.

For cardio I did HIIT two or three days per week up until four weeks out because I was too tired from the diet. I also did fast walking every day of the diet. Towards the end I was doing 45 minutes in the AM and 45 minutes in the PM.

[quote]justrob wrote:
McCarl Cain wrote:
Let me know if you have any questions and thanks!

Wicked progress mate - sick tatts too. No doubt you’ll get a lot of questions so I’ll kick off with the basics.

  1. Stats? (Height, before/after scale weight, how many years training etc)

  2. Training? (To build up and then during the 12 week cut)

  3. Eating? (Cals and breakdown)

Cheers!
[/quote]

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awesome man, your work paid off,

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The purposeful pushing out of the stomach in the before photos of these “dramatic transformations” always annoys me, but that aside, great job man.

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great job man. keep it up.

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Wicked transformation. What are your lifts like?

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[quote]waylanderxx wrote:
The purposeful pushing out of the stomach in the before photos of these “dramatic transformations” always annoys me, but that aside, great job man.[/quote]

Regardless of how much I did or did not push my stomach out in the before pictures, I still lost 33 pounds of mostly fat over the course of 12 grueling weeks. Where are your transformation pictures? But all that aside… thanks for the kind words.

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[quote]laujik wrote:
Wicked transformation. What are your lifts like?[/quote]

Thank you!

Bench: 275
Squat: 485
Deadlift: 480

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Would really like to hear about your diet as well. Tremendous effort boss.

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Always easy to criticize! Two thumbs up man! Please share your diet ideas.