3 Month Bodybuilding Transformation Before and After
Yo what’s up guys its Eli with mind muscletv and I thought I would give you a glimpse into my 12 week body transformation for myfirst bodybuilding competition in 2012. Check it out. So 12 weeks out my diet consistedof 2500 calories, 300 grams protein, 215 grams carbs, and 51 grams of fat. My cardio wasa few days a week of fasted cardio in the morning and three days off where I wasn’tdoing any cardio. You can check me out here, my body fat was probably about 15% or so,this was my first competition ever so I was very new to the posing so up until this pointI never really had followed any really structured weight training or diet programs. Now here4 weeks have gone by and everything is still the same only thing that I did was increasemy cardio slightly. I was doing only two days off of cardio and started doing two a dayson saturday. Everything else was just done in the morning, fasted interval training.You can see there is quite a bit of a difference there though from those first four weeks.Where just being consistent with cardio and diet I’ve actually had pretty dramatic results.A good tan doesn’t hurt either. But that’s just what consistency does, I wasn’t doingany cheat meals at that point. When you get a coach, you do exactly what he says and thatmakes it easy. Now here, we are six weeks out. The calories dropped a little and mycarbs dropped a little bit. No major changes, that’s the key to a good training program.Just minute changes. Here, I really increased the cardio to where the majority of the weekI was doing morning and evening combination of steady state and interval training withone day off and you can see pretty dramatic results here. This is from 8 weeks down tosix weeks. So this is just two weeks of changes right here. To where you can just see thecuts getting a little bit deeper, looking a lot bigger. At this point I was probablydown about 15 pounds or so. Now this is 10 days out from the show guys. This is whereyou really start to dial everything in. Up until now my diet really hasn’t changed thatmuch, but cardio was at this point an hour in the morning and an hour at night. Everythingis getting tight, getting lean, ready for the show. Now here you can see the total 12week transformation. The first one is obviously 12 weeks out, the second picture is 10 daysout. I’m ready for showtime here guys. Posing is getting a little better. Filling out, I’mon two gallons of water at that point. Alright now it’s showtime guys. So, from here I amreally dehydrated as you can see and carbed up filled me out nicely. I really came inas planned guys. I gotta give my coaches credit.
Dedric Martinez and Tony DiTirro were thecoaches that took me through this prep. In this next picture here, that’s Dedric withPound for Pound training. I couldn’t ask for better coaches. As you can see, alot of changescan happen with your body in just 3 months guys. If you just do things right from theget go. From day one my coaches gave me my diet plan and my workout program, my cardioprogram, all I did was everything that they said. Every minute of cardio that they said,ate every gram of everything that they said. No more, no less. Just follow the program,don’t stray from the path, and you can get results really really fast. That’s the onlything that really seperates competitors form your average joe and why they get such awesomeresults so quickly is because of consistency.
Where as the average guy may be good one dayand not good the next or good for five days and bad for two. Competitors just have thatdiscipline to be consistent twenty four seven for that three months or whatever it takescoming up to that competition. If you’re going to do a competition, the best piece of adviceI can give you is to find a good coach. Ask around to other competitors if you know any.Get some feedback from them and at that point, all you have to do is what your coach says.So that way when you get on stage, there is no doubt in your mind that you literally gaveit all you could. And if you start skipping cardio sessions or having cheat meals whenyou shouldn’t be, then you’ll know getting up on stage that, when you don’t place oryou don’t place as well as you thought, that.