These pictures represent 1 year of progress.
April 2016, I was 77 kg and 19% body fat.
August 2016, I was 68 kg and 10% body fat.
April 2017, I was 73 kg and 10% body fat.
All of my lifts increased significantly.
Bench press: 50 kg to 90 kg
Deadlift: 60 kg to 154 kg
Overhead press: 40 kg to 60 kg
Squat: 50 kg to 120 kg
I also did a reverse diet after my 2nd cut, but didn’t after my first cut because I’d never heard of it before.
The 5-day split and 1 extra day to train my weak points.
I had been lifting for 8 months prior to my first picture–as you can see I wasn’t getting any results. My personal trainer never taught me about counting calories and macro nutrition breakdown. Basically, he just asked me to eat very clean, as in: boiled chicken, broccoli, and baked sweet potatoes.
The most important thing is that I can eat what I like–no more plain, boring food!
The program is easy to follow and straight forward. The results were awesome! I am looking forward to April 2018 to see how far I can go!
I like how the diet works–you can eat what you like as long as you know how to count your calories and balance your macronutrients. However, try to have 80% to 90% of your calories come from healthier options.
I am a more confident person now and it has been a wake up call to myself. If you want to achieve something, you have to work for it and it takes time to grind. There are no shortcuts.
Everyone; this $10 book has everything you need to know about how to build a good physique–plus, it has a 1 year workout program too.
Nailing down your diet is the first thing you need to do. Then, subscribe to MFL–you won’t regret it, haha!
PULSE; it helped me set new PRs on my big compound lifts.