My Transformation - End of Blue Star Contest!

LOL does anyone have a facepalm pic or emotion for this guy??

reason why ppl like u piss me off is because just because u have a problem... may it be u cant stick to a nutirtion plan, ur too lazy to run, u dont have self diciplin to train for more than 30min a day or w/e ur issiue may be... u try to find "flaws" or reasons to why somebody else can achive something that you cant even begin to imagine!!!

-first its stuff off my profile u pull and ask me.. i answer...
-u take my answer flip it around to 35lb muscle gain in less than a year so you can get something to make urself feel better...
i break it down, give you my actual LEAN BODY MASS gains AAAAAANNNNDDD a freaking calculator that gives a avarage prediction for a yearly gain which is 21lbs..
-you jump back to what you started with your argument... now if i answer this AAAgggaaaainn you will jump back to me training for 3 hrs? which is longer than you because ur bro-science told u not to over train or train more than 15min a day?

you wake up... sit on the comp.. eat breakfast.. shower.. go to work.. go to gym sometimes... come home.. have dinner.. go to sleep and repeat... once in a while go out with friends out to eat and have beers... thats great man.. its an avarage lifestyle and you will get avarage gains...

for me!!! i wake up at 6-7am, i feed my son, i eat breakfast, i prep my 6 meals for the day, hop in the shower, eat my meal, go to work, 3hrs later eat my meal again, 3 hrs later eat my meal again, go workout for 3hrs, eat again, come home and read a couple books or do research on working out.. once in a while i as well go out with my buddies.. but i dont eat.. i dont drink.. i have a coffee and a cup of water no matter how much peer pressure i get to have a meal, beer or just that single shot that wont effect my results in the gym by what bro-science sais.. its my hobbie, its my passion, its my life... just because you are not 100% self diciplined and have the drive to achive what you set out to do.. please dont knock other peoples results!!!

Holy crap! How did you do that? Seriously.?
That's amazing! Great job, you look great !
Thanks for sharing ... (yummy)

12 weeks, 6 meals a day everyday (no cheating) 3 hrs apart set by alarm, all food weighed to a gram, train 3hrs a day... 2hrs lifting weights 1hr of cardio, 3 weeks out slow down on cardio to 45min, 2 weeks out 20-30min cardio, 1 week out no cardio, change traning, diet, water intake, to dehydrate... mission accomplished haha

ps. sent my pics in.. everythign checked out and entered so went n pigged out for the first time and oh boyyy!! food with flavour has never tasted soo good haha back to good nutirtion tmr morning!

You got some badass results, you get props for that, but I am confused, how you lift 2hrs a day with cardio?? What was your body split like? And how many calories did you eat compared to maintenance? You eat at maintenance or below it, or what?

You also did low intensity cardio correct?

thank you

i train 1 body part a day but i break that body part into sections... e.g. trisep you have your outer, inner, and one thats underneat that runs nearly to ur elbow and i train each one for maximum gains.. chest.. upper, lower, center chest... again i break it up and train it for maximum gains... biceps.. long head short head, and you have the "side" or hidden bicep muscle thats underneath the 2 which you can see pop out more during reverse barbell curls, hammer curls, or even stand in front of a mirror and face ur biceps out towards the mirror and palms facing out.. now rotate your wrist keeping ur biceps facing forward.. u will see ur bicep is doing the work.. thats that "hidden" muscle.. train that and it pushes out ur short and logn head making ur arms looking bigger, thicker and more seperation from trisep to biceps.. well u get the idea on why i do 1 body part a day and train about 2hrs...

cardio yes its fearliy low intensity... 1 hr keeping heart rate 130-140bpm

That's cool, just so i understand, you train tricpes one day at different angles 2hrs a day, correct?(same for other muscles just different days)

WHat about calories, at maintenance or above or what?

that is correct so lets say i start with my "entire" trisep close grip bench press and then skull crushers... then i split them up.. i do somethign for the "front outer head" then the short inner and then the long inner head... so techically you are training 3 muscles in 1 day.. they are just joined and serve nearly the same purpose.. but each has just a little bit of a different motion and if you dont do that certin motion the muscle doesnt get trained to the fullest potential... one tip for trisep day..ALWAYS ALWAYS lock ur arms out!!!! do slow and controlled and full extention/lock at the bottom for 1.5seconds and then slowly back up...

nutrition i put into accaunt the amount that i spend training... almost same thing as what MFP does but isntead i avarage it out over a week period as i like to have a meal plan and it keeps me from recalculating how many grams of veggies, chicken etc each day..