My incredible 6 weeks transformation

What's up everyone. It's been a while. Nice to see some old faces here. Well, just thought I'd post some new pics to help motivate others. This past summer, I fell into a slump and went through a breakup after a long term relationship of 5 years that I just stopped training and was over eating. It happens to the best of us. Well, I managed to go from a lean ripped 175 lbs to a flabby 185 lbs and waist expanded to 4 inches and felt like shit. This Oct one morning, I looked in the mirror and freaked on what I got myself into to. The next day I decided to put a plan together with a goal to get in the best shape of my life in 6 weeks. Those before and after pics posted pics are in fact only 6 weeks apart.

I worked out 7 days a week for 2 hours a day and kept a consistent diet of 3200 to 3500 calories all measured to the gram. I was on a mission for success. Well long story short, I managed to reach my goal within 6 weeks and ended up looking better than ever before. My waist went back to 31 inches, muscles got full again and arms measured once again at 16.6 cold.My weight went down to a ripped 177 lbs. I managed to lose fat and gain muscle at the same time. This is the best my chest has even looked as well. Mane people could easily say that I was overtraining, but it worked for me and I would always make sure to always eat enough for not to compensate for lost muscle.

So just letting everyone know with enough dedicated and desire it is possible to get back in amazing shape in very little time if you want it badly enough. Muscle memory is a wonderful thing :hu

Its been a while since youve been here dude. Good to see you back. Thats an impressive transformation to say the least.

Post up your diet if you dont mind.

Thanks bro,

It's been a while, but will start posting more often. Here is what a typical day for me looked like. It's actually very simple and nothing too crazy. I was burning 1200 to 1500 calories with my workouts and even though I was eating lots of food, my body was still at a decifit. Keeping calories higher allowed me to train with a greater level on intensity and allowed me to gain muscle and lose fat at the same time. Oh and I also did a mistake on my first post. I said that I never went lower than 3500 calories. I meant to say that I never went lower than 3200 calories and never higher than 3500.

Some days, I would go 3500 on the days where I was burning more calories. Everything was done with very high precision and measured to make sure that I am taking in exactly the calories I needed. I was even wearing a bodybug to monitor myself on how many calories I was burning in a day. Yeah, I was a bit obsessed lol, but I had set a goal and I had to achieve it no matter what.


Meal 1
-60 grams of nature’s path granola cereal
-175 grams of Greek yogurt mixed with the granola cereal
-1/2 cup of 2% cottage cheese (125 grams)
-1 tsp. of Metamucil

Protein: 40 g, carbs: 60 g, fats: 10 g, Fiber: 8 g

Calories: 600

Meal 2

-1 scoop of whey protein
-6 oz of milk
-1 kashi chewy granola bar

Protein: 35 g, carbs: 33 g, fats: 7 g, Fiber: 0 g

Calories: 340

Meal 3

-1 grilled chicken breast 4 oz cooked
-1 multi-grain bagel from Fairmount bagel bakery (world's best bagels) 
-2 tbs of cream cheese
-1 large green salad with 1 tbs of extra virgin olive oil and 2 tbs of balsamic vinegar glaze style


Protein: 45 g, carbs: 75 g, fats: 25 grams, Fiber 8 grams

Calories: 720

Meal 4

-1 scoop of whey protein
-6 oz. of skim milk
-14 cocoa roasted almonds (emerald brand)
-1 tsp. of sugar free Metamucil

Protein: 30 g, carbs: 12 g, fats, 10 g, fiber 5 g

Calories: 300


Meal 5

-150 grams of pink or sockeye salmon 324
-1 Flaxseed bagel from Fairmount bagel bakery (world’s best bagels)  400
-2 tbs of cream cheese
-2 cups of steamed veggies of 200 grams

Protein: 50 g, carbs: 75 g, fats: 7 g, fiber, 4 g

Calories: 800


Meal 6

- 1 scoop of whey protein
- 125 grams or cottage cheese
- 1 tbs of flaxseed oil
- 1 banana

Protein: 38 g, carbs, 30 g, fats 17 g, fiber 4 g

Calories: 450



Approx. Total Intake for the day

Protein: 220
Carbohydrates: 240
Fats: 76 g
Fiber: 30 g


Total estimated Calories: 3200 to 3500

thats pretty high carb for a body transform but from the sounds of it you were burning a ton of cals. I always liked your posts on here so stick around for a while, youre a valued member.

Im curious about your totals however. I added that up and got 2644 cals which is a FAR cry from 3200-3500. Especially when one is burning between 1000-1500 cals a day. Am I missing something?

You have those flaxseed bagels listed at 30g carbs per bagel. That is super low for a bagel isnt it? Are they sugar free?

HI bro,

You have a good eye. I just went back to check my diet that I had wrote down because this one wrote in on top of my head. From checking my plan, I miss wrote the 5th meal. The 5th meal is actually 800 calories and 75 grams of carbs. I edited it. I don't count green veggies carbs in case you were wondering. So if I was eationg 3200 calories and burning 1200, I was taking in a net of 2000 cals and found this amount works good for my body. When I would burn 1500 cals, I would eat 3500 which meant I was taking in a net of 2000 as well. Here are the calculations that I came up with for a typical day I was burning 1200 cals. This might seem like a lot, but I was burning a ton as well as moving around all day.

One of the biggest mistakes I did years ago is dropping my calories too low which resulted me looking flat and losing a ton of muscle. After trial and error, I found this plan works great. The only time I drop my cals to 2500 is when I am trying to get by bodyfat below 8%. But 8% to 10% is easily achievable on 3200 cals. Also keep in mind that I was training 7 days a week and never really had any real cheat days. My cheat meals were still in my calorie bank. So never really went over my limit. I feel this made a significant diffirence.

meal 1 600 cals
meal 2 340 cals
meal 3 720 cals
meal 4 300 cals
meal 5 800 cals
meal 6 450 cals

Total = 3210

3200 cals - 1200 cals burned from working out = net 2000 cals . My daily maintenance is 2500, so I was at a deficit of 500 cals per day.

did you do any cardio? if so how much?

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Originally Posted by Big_Papa_B

did you do any cardio? if so how much?

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cardio was done for 1 hour a day at a high intensity level. Kept my heart rate between 162 to 175 bpm for the full hour. I found this worked much better than the typical low moderate cardio and burned much more calories. Cardio was either done in 2 separate sessions or after my weight training session. Was working out each muscle group 2 times a week for 16 sets per muscle group. My reps varied from 10 to 12 reps. Right now I am actually 5 lbs heavier since this pic was taken 2 weeks ago and even slightly leaner.

Just curious, how tall are you?

very impressed good job man

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Originally Posted by #8

Just curious, how tall are you?

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I am 5.9. In case you are wondering, some people always feel that I weight more in pics. But I really don't weight much. When I cut, I look much bigger because of the illusion it creates. I have small joints and when I wear a jacket sometimes, you can't even tell I work out which could be depressing in the winter :(

your arms are really long for someone 5'9 lol

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Originally Posted by jack_krauser

your arms are really long for someone 5'9 lol

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Yeah, I do have long arms. I guess that's why I have a very weak bench lol

Fantastic transformation. I am going to give your diet a go in the new year (Christmas holidays not a good time for dieting), I made a few changes to it to suit my needs just one quick question I currently have turf toe caused by wearing improper fitting boots while in Afghanistan anyway to the point, will biking or an elliptical machine be just as instead of running for cardio.

nice work bud!! just curious if you had any 'chemical' help or is it all natural? that is an amazing 6 week transformation...

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Originally Posted by Roadhouse

nice work bud!! just curious if you had any 'chemical' help or is it all natural? that is an amazing 6 week transformation...

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Yes, I will be honest I did have some assistance for sure, but very mild. I actually only used 300 mgs HG test and VPX metdown caps (US version) which really helped with my energy levels and kept my mood nice and balanced especially during those hard dieting days. I don't think the meltdown helped with fat burning at all, but I used it for mood support and energy which did an amazing job and harder workouts means more calories burned. I also used a new product called PHD wired before by leg workouts and sometimes back workouts. The rest of the results came from hard work and determination as well as a detailed planned diet. For those of you who don't know. I have been on HRT for almost 8 years now at varried dosages ranging from 125 to 200 mgs. So I just upped my dosage for a little extra kick. Now I am back to 200 mgs a week.

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Originally Posted by test_for_life

Yes, I will be honest I did have some assistance for sure, but very mild. I actually only used 300 mgs HG test and VPX metdown caps (US version) which really helped with my energy levels and kept my mood nice and balanced especially during those hard dieting days. I don't think the meltdown helped with fat burning at all, but I used it for mood support and energy which did an amazing job and harder workouts means more calories burned. I also used a new product called PHD wired before by leg workouts and sometimes back workouts. The rest of the results came from hard work and determination as well as a detailed planned diet. For those of you who don't know. I have been on HRT for almost 8 years now at varried dosages ranging from 125 to 200 mgs. So I just upped my dosage for a little extra kick. Now I am back to 200 mgs a week.

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there is no question you put some major work into your transformation! it is nice to have a little extra test to help things along also...i will actually be starting a low dose test cyp protocol of 20mgs eod and proviron 25 mgs/day. i had bloodwork done recently and my test is a little low but not low enough for the doc to get me on hrt so with some advice from a very reputable individual we are starting me on the protocol i just listed.

once again, good job!

Very impressive transformation!

200mgs a week HRT?

I have been on HRT a little over a year now and Im on 300mg every 3 weeks as per my prescription (my blood work has come back every time placing me in the med-high range of normal on this amount). 200mg a week seems a bit more like a permanent low dose cycle to me. Does your doc actually prescribe you that much?

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Originally Posted by #8

200mgs a week HRT?

I have been on HRT a little over a year now and Im on 300mg every 3 weeks as per my prescription (my blood work has come back every time placing me in the med-high range of normal on this amount). 200mg a week seems a bit more like a permanent low dose cycle to me. Does your doc actually prescribe you that much?

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Actually no my never never did prescribe me at 200 mgs a week. He started me at 100 mgs a week of delatestryl and then the highest he went was 150 mgs per week, so those were the dosages I played around with. The extra 50 mgs is just a little extra I ad and my doc is fine with it really as my blood work is positive and 200 mgs. I play around with dosages depending on my training program and by way I feel. And I personally I feel that test should be taken once per week and even twice a week for steady blood levels. if your doc has you taking test once every 3 weeks, you will have a huge blood level roller coaster.

Keep in mind that test half life on paper could be anywhere from 7 to 10 days, but in reality it's after 5 days when it starts to leave your system. I also believe that hcg should taken at 100 ius once or twice per week because it helps keep your total test levels even higher and you just feel better in terms of sex drive and well being.

But when it comes to HRT it's best you work with a doc who has has worked with bodybuilders and athletes in general because the average endo will always go, but what's written on paper and in the real world this does not always work. For example, 300 mgs every 3 weeks in one shot is not as good because after the first week, you will crash. It is best to use 100 mgs every 7th day and your blood levels will be much more steady. You could ask your doc to do it once per week at 100 mgs and I am sure he will have no problem with it.

I have tried every method possible on hrt and once per week works best and by adding hcg at 100 iu's the 5th and 6th day before the 7th day injection has always worked best for me.

The reason he has me on this method is because he has slowly started to taper me off in hopes that I can eventually come off. The ups and downs is done on purpose to get my body used to making its own when I do eventually come off the HRT. Not sure if I want to though. Its something Im gonna have to talk with him about soon.

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Originally Posted by #8

The reason he has me on this method is because he has slowly started to taper me off in hopes that I can eventually come off. The ups and downs is done on purpose to get my body used to making its own when I do eventually come off the HRT. Not sure if I want to though. Its something Im gonna have to talk with him about soon.

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That kind of makes sense. I tried going off hrt myself a few years ago, maybe 4 years ago or so and tried everything and my test levels stayed low. But maybe that is because I was born with low test levels to begin with. But I could really not tolerate that low testosterone feeling. Tired, depressed, low confidence, non existent or very limited sex drive, sore joints and poor recovery. I also felt more anxious and had trouble sleeping. Once I got back to hrt, life felt good again and all those symptoms went away. MY whole life in general has actually improved on hrt and not just the gym. And to me quality of life is very important.

But good luck bro. Maybe you will have better luck than me recovering as everyone is diffirent when iot comes to recovery. But I personally feel that hrt is very safe and having healthy test levels is healthier than having low test levels. MY blood work has always come back better on healthier test levels compared to low test. Life always feels better on test :)

That is an impressive transformation,the wife must be happy.Do you count the weight of the ester?

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Originally Posted by #8

The reason he has me on this method is because he has slowly started to taper me off in hopes that I can eventually come off. The ups and downs is done on purpose to get my body used to making its own when I do eventually come off the HRT. Not sure if I want to though. Its something Im gonna have to talk with him about soon.

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Is there any evidence that this method will achieve the desired results?Or is the real reason the increased costs to the medical system from 7-10 day visits?If you look at the history of care concerning men's health and especially sexual health over the past 20 years there are some things that range from amusing to downright frightening in their ignorance.

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Originally Posted by cog

That is an impressive transformation,the wife must be happy.Do you count the weight of the ester?

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Currently single. No wife anymore lol. It's after my breakup that I got myself out of shape from falling into a slump. But at the same time That was one of the reasons for my ultimate motivation to get back in top shape :) I don't count the ester weight. I just draw 300 mgs at 150 mgs twice a week. Mon-Thu. So I would guess the total test minus the is about 215 mgs net testosterone since since it's 72% testosterone minus the enanthate ester. I have never been a believer in high dosages when it comes to quality.

Here are a couple of pics of my legs. They are my weak bodypart, but working on that. My legs never really improved until I started training them twice a week. They are also my strongest bodypart, but my leg genetics are just shit. They should be much bigger the way I am training them.

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Originally Posted by test_for_life

Here are a couple of pics of my legs. They are my weak bodypart, but working on that. My legs never really improved until I started training them twice a week. They are also my strongest bodypart, but my leg genetics are just shit. They should be much bigger the way I am training them.

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can I ask what's your leg training ?

[QUOTE=test_for_life;426706]Here are a couple of pics of my legs. They are my weak bodypart, but working on that. My legs never really improved until I started training them twice a week. They are also my strongest bodypart, but my leg genetics are just shit. They should be much bigger the way I am training

What are you squatting?

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Originally Posted by cog

Is there any evidence that this method will achieve the desired results?Or is the real reason the increased costs to the medical system from 7-10 day visits?If you look at the history of care concerning men's health and especially sexual health over the past 20 years there are some things that range from amusing to downright frightening in their ignorance.

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7-10 day visits? I do all the jabs myself, I dont need a doc or nurse for that. He has dealt with hundreds of cases of ex athletes and body builders he has told me. He is a pretty cool guy and knows the deal with what goes on in the athletic world, hes also a fairly young guy as well. I will trust his judgement until I have reason not to.

This is my current leg routine and the most effective one that has worked best for me

-leg extensions

5 sets for 20 reps with 180 for sets 1 and 2 and 195 lbs for sets 3-4-5 ( 1 min rest in between sets)

Squats (warm up with 135 and 185 for 2 sets) I do not count those as working sets

set 1 225 lbs for 20 reps (2 min rest)
set 2 285 lbs for 20 reps (2 min rest)
set 3 300 lbs for 15 reps (2 min rest)
set 4 300 lbs for 15 reps (2 min rest)
set 5 225 lbs for 30 reps

Leg press

set 1 540 lbs for 20 reps (2 min rest)
set 2 720 lbs for 20 reps (2 min rest)
set 3 900 lbs for 15 reps (2 min rest)
set 4 900 lbs for 15 reps (2 min rest)
set 5 540 lbs for 30 reps

Reverse leg curl

set 1 120 lbs for 15 reps (1 minute rest)
set 2 135 lbs for 10 reps (1 minute rest)
set 3 135 lbs for 10 reps (1 minute rest)
set 4 120 lbs for 15 reps (1 minute rest)
set 5 105 lbs for 20 rps (1 minute rest)

Standing reverse single leg curl

set 1 60 lbs for 15 reps (1 minute rest)
set 2 75 lbs for 12 reps (1 minute rest)
set 3 75 lbs for 12 reps (1 minute rest)
set 4 75 lbs for 12 reps (1 minute rest)
set 5 60 lbs for 20 rps (1 minute rest)

I do a total of 25 sets and high volume sets. I never responded well to lower reps and after reading how certain people responded much better with higher reps, I decided to give it a try and the results were incredible. I have been doing this routine once per week and the results were decent. After switching to doing this exact routine twice per week. Every Wed and Saturday the results exploded. So that is the only workout that has ever worked for my legs.

Do you do the same workout all the time twice a week?

Great transformation too! What are the plans now that you look good? I always tell people when they ask if they should bulk more before cutting down, I tell them to diet down and get lean before you try to bulk, lol. Your body is just more efficient at building muscle when your lean.

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Originally Posted by JonnyO

Do you do the same workout all the time twice a week?

Great transformation too! What are the plans now that you look good? I always tell people when they ask if they should bulk more before cutting down, I tell them to diet down anget lean before you try to bulk, lol. Your body is just more efficient at building muscle when your lean.

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I do legs twice a week and have been following the same workout. Seems to be working great for me, so I have not changed it yet. I really have no plans. I mean, I stay lean year round and always have. But this year, I kind of went off and just wanted to see how fast I could get myself back in top shape again. But in the after pic is what I look like year round. I always keep my abs all year and never allow my weight to get above 185 lbs anymore. I just feel much better and healthier at that weight and could do cardio so much easier. I Maintain a diet of 3200 to 4000 calories depending on the day and my activity level and that keeps me lean enough.

Seems like an old thread, nice transformation. Serious dedication.
I see your meal plan, that's a lot of planning.
How do you prep all that so that its ready to go all day?