2 Year Transformation

Hello there, this is a two year transformation with the second photo being my current state of being ~6 weeks post cut.

When I was my heaviest 5 years ago sat at 137kg I decided to make a change. Started by simply tracking calories, steps and doing home workouts.

Then as time went on I was beginning to seek more serious progress as opposed to just trying to regain my health. Moved to a rather intense form of cardio through bouts of sprinting on a high resistance bike but found trying to exert that much energy into cardio only hindered my recoverability for weight training. My priority has always been to try and build a good physique so this made me reassess my entire routine.

Over the course of the first year I stopped biking altogether and focused solely on calorie + step tracking. I joined a gym and began doing more of a heavy duty style training i.e. low volume + high intensity. Great style of training if you want to take every set to failure and allows for plenty of rest days in between sessions meaning you're looking forward to training as opposed to potentially dreading it. If you can only commit a day or two per week to the gym then this is probably the way to optimise your progress.

The second year I decided to take more of a science based approach, adding adequate volume and sessions in order to create a more frequent stimulus for hypertrophy to occur. Changed my routine to be training hard 4-5 times per week as opposed to 2 or 3 sessions with the heavy duty style. Training with intensity always and will usually go to failure on my top sets of each exercise or at the very least 1RIR (reps in reserve). I'd usually do 2/3 exercises per muscle group per workout with around 5-9 working sets each. This approach is far better for those who have the time to commit themselves and are seeking to optimise their progress.

Am currently starting my third year of proper training and have again changed my program to focus on adding size to my weak points and to increase overall strength by adding back in certain incredibly taxing movements such as the conventional deadlift.

Feel free to ask any questions!🖖