Yo what’s up guys its eli with mind muscle tv and i thought i would give you a glimpse into my 12 week body transformation for my first bodybuilding competition in 2012. Check it out. So 12 weeks out my diet consisted of 2500 calories, 300 grams protein, 215 grams carbs, and 51 grams of fat. My cardio was a few days a week of fasted cardio in the morning and three days off where I wasn’t doing 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 point i never really had followed any really structured weight training or diet programs. Now here 4 weeks have gone by and everything is still the same only thing that I did was increase my cardio slightly. I was doing only two days off of cardio and started doing two a days on 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 doing any cheat meals at that point. When you get a coach, you do exactly what he says and that makes it easy. Now here, we are six weeks out. The calories dropped a little and my carbs 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 week I was doing morning and evening combination.
Of steady state and interval training with one day off and you can see pretty dramatic results here. This is from 8 weeks down to six weeks. So this is just two weeks of changes right here. To where you can just see the cuts getting a little bit deeper, looking a lot bigger. At this point I was probably down about 15 pounds or so. Now this is 10 days out from the show guys. This is where you really start to dial everything in. Up until now my diet really hasn’t changed that much, but cardio was at this point an hour.
In the morning and an hour at night. everything is getting tight, getting lean, ready for the show. Now here you can see the total 12 week transformation. The first one is obviously 12 weeks out, the second picture is 10 days out. I’m ready for showtime here guys. Posing is getting a little better. Filling out, I’m on two gallons of water at that point. Alright now it’s showtime guys. So, from here I am really dehydrated as you can see and carbed up filled me out nicely. I really came in as planned guys. I gotta give my coaches credit.
Dedric martinez and tony ditirro were the coaches that took me through this prep. in this next picture here, that’s Dedric with Pound for Pound training. I couldn’t ask for better coaches. As you can see, alot of changes can happen with your body in just 3 months guys. If you just do things right from the get go. From day one my coaches gave me my diet plan and my workout program, my cardio program, 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 only thing that really seperates competitors form your average joe and why they get such awesome results so quickly is because of consistency. Where as the average guy may be good one day and not good the next or good for five days and bad for two. Competitors just have that discipline to be consistent twenty four seven for that three months or whatever it takes coming up to that competition. If you’re going.
To do a competition, the best piece of advice i 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 gave it all you could. And if you start skipping cardio sessions or having cheat meals when you shouldn’t be, then you’ll know getting up on stage that, when you don’t place or you don’t place as well as you thought, that.
Shocking Before and After Fitness Transformation in 5 Hours EXPOSED Furious Pete