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Wednesday, August 17, 2016

Check His Motivational 1 year and 1 day transformation M/5'8/175

A reddit user LareBear22 posted his 1 year and 1 day transformation M/5'8/175 story and pictures. recealing how he transformed  his body with some

My 1 year and 1 day transformation M/5'8/175

Today I was scrolling through some pictures and found one that I took at a gym almost exactly a year ago, so I figured I would compare.

The comparison has escalated to a transformation post :).
It started a little over a year ago. I made the decision to return to college and finish my law enforcement degree. When I decided to do this I knew I had to get back into shape. As a 26 year old non traditional student and eventual 29-30 year old rookie police cadet, I knew my fitness would have to be on point. So my journey began.


Routine I played football and basketball in high school so I just took that routine and made a plan around that. I believe it is called Bigger -Faster Stronger program. My sets rotate on a weekly basis going 10-8-6, 8-8-8, 5-5-5, and 5-3-1.
Monday - Legs -Squats, Good mornings, Front squats, leg extensions, leg curls, lunges, calf raises, straight leg dead lift
Tuesday - chest -Bench, incline bench, dumbbell flies, cable flies, weighted dips, resistance band pushups
Wednesday - core -Dead lift and various ab workout plans
Thursday - Biceps and triceps -hammer and isolation curls, tricep pull downs, tricep extensions, weighted chin ups, cable kick backs
Friday - Shoulders and back -OHP, shrugs, seated rows, lat pull downs, face pulls, pull ups, Y shrugs, lateral raises
Cardio was 1.5 mile dash every day, to prepare for the law enforcement test.


-My main weight loss came from a drastic cut. I limited myself to 1800 calories, during a very active time of my life. I was running truck unloads for a major retailer four days a week while going to the gym five days a week. I lost most of the 50 lbs from November to February, it was very difficult but I wanted to see quick results. I did the recommended .8g/lb protein and .4g/lb of fat, rest carbs. Enough chat though, lets see some pics!

August 2016


Goals going forward - Going to continue working on my cardio, I am at a 9:30 1.5 mile. Keep pushing with my lifts. My 1RMs are: Bench 295x1 Deadlift 365x1 Squat 315x1 OHP 175x1

Going to maintain my current weight and look to build strength and cut body fat. I was 168 at my lowest and had some pretty decent definition but it was way to hard to maintain. I am pretty happy with my current physique and am just so thankful for all the information I got from this community. Two biggest things I learned are: - Do not think of this as a "diet". This is a lifestyle change - Fitness is a marathon, not a sprint. Take breaks for your sanity. You're not going to lose your body if you have one bad meal, just like an unhealthy person wont get fit after eating 1 salad.
Thanks for reading and I am open to any routine or diet recommendations. via reddit

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