45 days later...beachmuscle

[L3]

Fast forward to 3 months after this thread (http://www.canadabodybuilding.com/forums/showthread.php?t=11292), PCT, depression, alcoholism, a diet consisting of pizza pizza and chinise food, and 0 training... pretty much all gains had been lost... around 15-20lbs.

On January 5th 2010, i decided to change all that, my goals were to:
1. Get my life together, quit drinking and smoking up every day
2. Get back into training
3. Plan a trip to cancun, and get jacked up for the beach

Here are my before photos taken January 5th, 2010, taken the night before i started the diet/training/supplement schedule.

http://www.canadabodybuilding.com/forums/picture.php?albumid=135&pictureid=838
http://www.canadabodybuilding.com/forums/picture.php?albumid=135&pictureid=837
http://www.canadabodybuilding.com/forums/picture.php?albumid=135&pictureid=840
http://www.canadabodybuilding.com/forums/picture.php?albumid=135&pictureid=839


I believe i reached my goals, and all thanks to Natenator. I have to give him all the credit, i hope he doesn't mind.

Without his coaching i would never have achieved these results.

Again, I'm not planning to compete, i know there are a lot of weak spots.. i wanted to just be pleasing to the eye and have to do as little work as possible to pick up in cancun.


Here are my pics from today, February 18, 2010, 45 days after starting Nate's diet/training/supplement schedule:

[guest]

good for you bro, great work. your before pics look better than a lot of peoples after pics, lol.

[ubcpower]

Nice job buddy, noticed you got rid of the Sleeman's , that was prob the only thing holding you back ;)

[rickyboy36]

Honestly,that is absolutely amazing!For 45 days of dieting i would even call it ****ing spectacular.Muscle memory or not,you did one hell of a good job.Looking very good in my opinion.Im REALLY jealous of your midsection abs and all!!

[BBbox]

great veins

[PdH]

Holy friggin' transformation batman! Looking wicked Bro. No homo. :)

[Delt King]

Nice work man. Looking good for the beach for sure.

[Memo]

impressive transformation

[kloan]

wtf 45 days?? sick dude.... well cudos to you and to Nate... im quite impressed.

[natenator]

I wish I could take any sort of credit but it was L3 who followed the diet and did the work. He looks great and deserves all the acolades.

[BAM]

Nice job

[Sandwiches]

nice work boyz.. kudos' to the both of you if i could
L3, i hope you're going to the beach single buddy

[O-Train]

Great work L3. What was your weight before/after? Was it just diet/cardio or did you use any kind of supplements or other ergogenic aids?

[bigtavi8]

GET OUT OF HERE! absolutly amazing. INSANE. 45 days. That is incredible and ive never in my life seen anyone go through such a dramatic and quick transformation. If you could do that in 45 days following Nates ways i wonder what he looks like after 10+ years of following it!!!

[pseclint]

u lookk great.. enjot the trip

[CanadianIron]

Good job, the waxing/shaving helped a ton!

All natural during the cut?

[rc211vboy]

thats impressive, do you mind sharing your routine?

[faller]

Damn!! Nice work!

[L3]

thanks for all the props fellas, and yea, im single, leaving on saturday at 6pm actually :)

weight @ before pic ~205lbs (before dropping carbs at night), ended up at around ~190lbs today

diet has been posted by nate recently, look around the forums, not gonna post the workout routine, sry.... if nate wants to its up to him

used a pre-contest cycle, nothing fancy

keto diet, cardio started with 40mins x 2 , finished at 70mins x 2

just stuck with the plan and it worked better than i could have asked for

[natenator]

no special magic on the diet or training. Not gonna post them because they do not matter.

I want people to learn that template diets do not work as you need to know when to make changes and what changes to make. Sure you always start with a template but that's just the start point. It's what you do from there on out that's the difference.

I am no pro and I do not do this for a living. I simply enjoy helping people (contrary to what many of you think) and hearing how happy and stroked L3 is on how he looks right now is what makes me smile. My experience comes from my own practical experience and that of working with others like Laura Binetti, Fouad and recently Praetorian and if I can help people from what I have learned then I'm happy to help.

For the record, L3's starting weight was actually 195. 2 weeks in he went up to 198 and then came back down again and finally settled around the 190 mark yesterday. He's prob a bit lighter this morning. So overall weight lost was not huge I think it's safe to say the fat loss was.

Praise to L3 for sticking with the plan :)

[buildinthaskinnys]

Great work!!

[_Ragnar_]

Great work L3!! What are you weighing in at in these pictures?

[z83]

awesome work, kudos to you and nate

[tiramisu]

You need to pull your pants up.

[L3]

You need to pull your pants up.

Sure thing, right after i stop skate-board-ing on the darn sidewalk.

[gojimmygo]

Wicked transformation!!!! Doesn't look like you lost much muscle at all. Good job, the chicks's are gonna dig ya.

[massabsamurai]

damn bro. Right on

[CallmeB]

Im thinking maybe you shoud post that plan you were on L3!
Lookin deadly bro! Your gona stick out like a sore thumb on the beach!
( be carefull of the ol re-bound when your out there though, happened to me last year! )

[murph]

You're gonna be picking up the babes left and right at the beach!

[Request]

Awesome job brother! Spectacular for 45 days...

[VINZI]

huge transformation..looking good

[Rhinobolt10]

holy shit

[marino]

awesome work L3

[69challenger]

Well done

[gustavo77]

Great work...awesome transformation!

[laslo101]

thats crazy man good job alot of dedication there.

[L3]

thanks guys and gals... off to the airport now :yeah

[Gilmour]

I hate to be the dick who asks where's the legs but, where's the legs? Good transformation though!

[VINZI]

^^^^dick!!!!!!!!!!!!

[Ritch]

Good job, enjoy your vacation.

[L3]

Ruptured patella 1.5 years ago

also big quads make the pipe look smaller

friggin delayed flights :(

[natenator]

Hey ritch. Keto is real extreme huh? Lol its no more extreme than any other diet but the results are extreme.

[z83]

i'm considering a second try ^^

[Papa Het]

Cant believe i've missed this thread. Amazing job, very inspiring to say the least.

L3: Goes to show what total dedication is all about and what the results can be if you want it bad enough.

Nate: Awesome guidance!!

[Ritch]

Hey ritch. Keto is real extreme huh? Lol its no more extreme than any other diet but the results are extreme.

I guess we`ll never agree on this. But yes it`s extreme. It`s crazy to me. When I did it, I couldn`t even bench a plate on the incline for 10 reps. So of course I`ll never accept it as an effective method for me. The results were good, but could be achieved simply cutting carbs for the last 3 meals in my opinion. But again, good job to both of you. Now if you`d only share the diet and drug info like a good couple of fella`s...

[natenator]

Diet has been posted in the past week by me. Drugs? Meh. Why does everyone think drugs are the key? The fact you brought it up makes me believe that you feel it is key.

I'm sorry you couldn't bench a plate for 10 reps when you did it. How much were you normally benching. Perhaps *some* people like yourself could achieve similar results in 45 days by simply not eating carbs in the past 3 meals but the majority of people are not you. You are a self admitted ecto which means losing weight/fat is a non-issue for you. An anomaly for the majority of society.

[waderow]

the science behind keto is sound

[Ritch]

Diet has been posted in the past week by me. Drugs? Meh. Why does everyone think drugs are the key? The fact you brought it up makes me believe that you feel it is key.

I'm sorry you couldn't bench a plate for 10 reps when you did it. How much were you normally benching. Perhaps *some* people like yourself could achieve similar results in 45 days by simply not eating carbs in the past 3 meals but the majority of people are not you. You are a self admitted ecto which means losing weight/fat is a non-issue for you. An anomaly for the majority of society.

Given the fact I`ve done very little steroids it would be a mistake to say I think drugs are the key... I always like to get feedback on what people did to look the way they do. And rarely can you get such honest info and is why I value it so much.

I was doing 2 plates a side for 8-10 reps before the keto.

I also hope my post isn`t seen as anything negative... Gotta go, working soon...

[St]

Holy great job bro,you better have 1 girl every night.I will need pics of all the babes,and tell them there isn't any battery in the camera always works.:)

[Retics]

WOW!! duder thats impressive,, my hats off to you,, keep up the great work,, I wish I could follow a diet that well. Nate, you too for being such a great coach.

[Retics]

you guys mind pm me Nate's Keto diet/training/supplement schedule lol,, or post? lol

[natenator]

you guys mind pm me Nate's Keto diet/training/supplement schedule lol,, or post? lol

You should read what I wrote a couple pages back because it doesn't matter. There are plenty of example keto diets and one that I posted earlier in the week but what it starts out as is not what it ends up at and that includes the cardio.

Ppl need to learn that diets (bulking or gaining) are *not* static. They need to change overtime and you need to have experience to recognize when to make the changes.

The biggest thing though is consistency. L3 did not cheat at all except on his weekly cheat meals. He even had dates with girls and told them he had to go home and cook his meal. That's consistency.

[tiramisu]

You can get down to about 10% with just the template and a little willpower below that takes both brains and willpower.
If you aren't doing a contest or comparing yourself to guys @ 6% or less 12% looks pretty darn good.

If you are practicing posing in your underwear beside a kid that is 6% and you are 12% like I was yesterday then you feel like a fat pig.
(But happily he had toothpicks for legs)

[rickyboy36]

hey L3..how long has it been since you stopped the diet?i was just wondering if you expeirienced any major rebound yet..and if not what was your strategy in preventing it...

[White-Tiger]

He's currently getting his thing on with every girl on the beach...continuing the cardio i guess.

[tiramisu]

He's gained 20 pounds off of drinks with umbrellas and buffets and is now lying in the fetal position waiting for his next drink :)

[natenator]

hey L3..how long has it been since you stopped the diet?i was just wondering if you expeirienced any major rebound yet..and if not what was your strategy in preventing it...
He left last night for Mexico and when he comes back we'll hop back on the diet for a week or so then transition out of keto into a maintenance program then into a lean bulk program if he wants to go there.

[natenator]

You can get down to about 10% with just the template and a little willpower below that takes both brains and willpower.
If you aren't doing a contest or comparing yourself to guys @ 6% or less 12% looks pretty darn good.

If you are practicing posing in your underwear beside a kid that is 6% and you are 12% like I was yesterday then you feel like a fat pig.
(But happily he had toothpicks for legs)
That's not necessarily true. It depends on your start point.

If that were true then you'd have been able to reach 10% without cardio adjustments and/or supplement enhancements.

[tiramisu]

I have gotten down to 10% on the palumbo template with little to no cardio, no clen and no adjustments to the template last year. It took about 20 weeks to go from 25% to 10%.
Going from 19% to 10% in 8 weeks on the other hand takes adjustments.

[LonelyBedouin]

Damn good job you two! Very impressive work

[Big D]

can't believe I missed this thread,

L3 you look great man, just an amazing transformation.

good work nate & L3 :)

[_Z_]

damn, awesome job.

[Toughwarrior123]

Great job dude. 45 days? That is amazing!

[daande]

Good work.

[M-Rods]

Congrats bro!, amazing work

[chiplin]

How is this possible in 45 days ? Unreal work.

[metis boy]

Definetly hard work and dedication went into those 45 days good work bro!!

[dremen]

Unreal guys, WOW:eek:

I hate to say it, but Nate bro i would love to hear more about how u did this for him ie. diet/cardio plan.

Again guys UN****EN real :)

[natenator]

Given the fact I`ve done very little steroids it would be a mistake to say I think drugs are the key... I always like to get feedback on what people did to look the way they do. And rarely can you get such honest info and is why I value it so much.

I was doing 2 plates a side for 8-10 reps before the keto.

I also hope my post isn`t seen as anything negative... Gotta go, working soon...
I don't see your post as negative but I can tell you for absolute certain that if you lost that kind of strength then you weren't following it correctly.

Most everyone who does keto in a correct fashion reports small, incremental strength gains after the first week or 2 once your body settles into ketosis and until the last few weeks when cardio is jacked right up and calories are stripped back.

I don't want to point fingers and say one method is better than another but I can say I've done several varieties under the guidance of recognized experts in their field and I felt my best on keto even while doing a BOATLOAD of cardio (stupid me for being that out of shape). The only problem I had with keto were the digestion issues.

Either way it doesn't really matter for you as being an ecto you don't have issues with dropping weight/fat quickly so I wouldn't want to ditch my carbs either :D

[Ritch]

To be fair Nate, at the time, I wasen`t doing the diet properly as now ( from being on this site ) know much better how the diet works thanks to the A1 and unselfish info that`s posted here. But as we both know, I`m an ecto and can do without it. So from an experimentation point it`s tempting to try it, but the restrictions are too much for me, I`d freak out, lol...

Keto has a proven track record and anybody I feel who has the dicipline do pull keto off, I recommend it to them.

[Mr Ontario]

Nice work....looks like even your pewee shrunk :)

[L3]

...probably the only person who's ever kept some sort of diet on vacay
...only alcohol consumed was 1 shot of tequila the entire week
...one refeed meal, rest was protein/fat/veggies
...managed to fill 3 memory cards full of photos
...best week of my life, worth every penny and drop of sweat :a+

heres some highlights



2-3 portions per meal, 6-8 times a day:
http://www.canadabodybuilding.com/forums/picture.php?albumid=137&pictureid=851
http://www.canadabodybuilding.com/forums/picture.php?albumid=137&pictureid=852

some acquaintances i made:
http://www.canadabodybuilding.com/forums/picture.php?albumid=137&pictureid=856
http://www.canadabodybuilding.com/forums/picture.php?albumid=137&pictureid=857
http://www.canadabodybuilding.com/forums/picture.php?albumid=137&pictureid=858


balcony pic is 1st day, beach pic is 5th day, 15 lbs heavier LOL:

[Ritch]

You look even fuller in the beach pics. I found your avatar pic a little depleted looking to be honest. Nice looking lady you found...

[dremen]

Holy crap brudda you look amazing...lol. So be honest bro how much poon did you get on vacation?

Oh what are your stats bro, like height, age, weight ect?

[White-Tiger]

Holy shit. Nice pics, nice girl too!
Glad you enjoyed the vacation!

[rickyboy36]

I don't see your post as negative but I can tell you for absolute certain that if you lost that kind of strength then you weren't following it correctly.

Most everyone who does keto in a correct fashion reports small, incremental strength gains after the first week or 2 once your body settles into ketosis and until the last few weeks when cardio is jacked right up and calories are stripped back.

I don't want to point fingers and say one method is better than another but I can say I've done several varieties under the guidance of recognized experts in their field and I felt my best on keto even while doing a BOATLOAD of cardio (stupid me for being that out of shape). The only problem I had with keto were the digestion issues.

Either way it doesn't really matter for you as being an ecto you don't have issues with dropping weight/fat quickly so I wouldn't want to ditch my carbs either :D

You see,im one of those guys that after weeks 1 and 2 my strenght plummets for good.I tend to lose 10-15lbs of water during this time and the water in my case helps a lot with levrage and strenght.I might keep 85% of my stenght.But overall,i dont care cause i feel great on a keto diet and i just do a bit more volume to make up for the strenght loss.If i feel im going downhill too quickly,ill load up for a week or 2(i usually do this after week 6 or so) and train heavy to bring back strenght and any muscle that "may" of been loss.i dont compete,so loading here and there doesnt matter to me :).The only thing i have problems on a keto diet is digestion like you said.The heartburn KILLS..especially after the cheat meal...

L3....have you been maintaining pretty good now?No rebound issues yet?

[natenator]

You see,im one of those guys that after weeks 1 and 2 my strenght plummets for good.I tend to lose 10-15lbs of water during this time and the water in my case helps a lot with levrage and strenght.I might keep 85% of my stenght.But overall,i dont care cause i feel great on a keto diet and i just do a bit more volume to make up for the strenght loss.If i feel im going downhill too quickly,ill load up for a week or 2(i usually do this after week 6 or so) and train heavy to bring back strenght and any muscle that "may" of been loss.i dont compete,so loading here and there doesnt matter to me :).The only thing i have problems on a keto diet is digestion like you said.The heartburn KILLS..especially after the cheat meal...

L3....have you been maintaining pretty good now?No rebound issues yet?
I'd sooner up the intensity before upping the volume on keto.

[L3]

almost forgot, took this pic just for you nate... i know you like them tall blondes

6"1 European model, too bad for me i was already booked the last night i stayed, she was quite dissapointed i had to bail on our dinner plans:

http://www.canadabodybuilding.com/forums/picture.php?albumid=137&pictureid=859

[natenator]

ahhh **** me.

I woulda done her AND then J afterwards lol

[natenator]

least you coulda done was get me a ****in titty shot

[L3]

sorry bro, they were way too perfect to be real too

[declan]

Impressive, you filled out real well. Hot looking girls you snagged too, job well done on both ends bro :)

[St]

Ha i love the Model,glad you had to say no to her,nothing better than rejection.

[Talo]

Nice job , L3 and some great coaching , Nate.

[BB12]

Damn impressive and one hell of a motivation to get my ass to the gym. I've done the Anabolic/Metabolic Diet last year and went from 18% - 10% BF in 8 weeks.

I may have to look into this.....

[L3]

be carefull of the ol re-bound when your out there though, happened to me last year!

yeah, i planned for it, no carbs eaten other than my cheat meal the first day, and 1 small bowl of cereal the last day...actually when i would eat at the alacarte and get shrimp etc, i would wipe the sauce off with a napkin if I wasn't eating with any ladies


how long has it been since you stopped the diet?i was just wondering if you expeirienced any major rebound yet..and if not what was your strategy in preventing it...

havent stopped the diet, like nate said, gonna keep it going for another week, then sloooooowly introduce carbs, change my supplements, and get up to a lean 210 by winter when i come off....



Ha i love the Model,glad you had to say no to her,nothing better than rejection.

yeah she ditched me one night at the club, then spent the next day apologizing, saying how she saw me dancing with this other girl and she thought she was my GF...either way shes european and european accents make me wana puke in my mouth, hanging out with her only happened because she was disgustingly hot

[Mayodt]

Where is the diet? I'm smaller than his before pics, but I want need that same kind of toning, you can see the muscles coming in, but they're not looking that great.

[avg2fit]

Where is the diet? I'm smaller than his before pics, but I want need that same kind of toning, you can see the muscles coming in, but they're not looking that great.

i dont think they will post the diet or training "because it doesnt matter". Diet was dynamic and if i am not mistake the service of Nate. (just from skimming the threads)

this is 1 impressive transformation! wow. i cant, however, see the model shots though...just your vacation pics. def. looks good (but the model might make it look better)

again, congrats

[monkey]

Damm.. this thread makes me feel fat, lol

[GYMBRAT]

Sorry I missed this thread L3!! You look FN amazing bro!!!

[grifter]

God Damn, just caught this thread now.
L3 - nice V look to your upper body and congrats on the time you had while on vacay.

Nate- from the looks of things, you provided some great knowledge and experience to L3

Congrats to you both

[Ontario Longbow]

Congrats,, you are inspiring us all,, Frank

[dan1977]

Dude that is simply spectacular for 45 days. Amazing.