1 year transformation doing the Buff Dudes and Kinobody Greek God Programs

Описание: The music I used for the video isn’t mine. It’s called Closer ft. Jennie A. by Lemaitre

I started lifting to relieve stress and I got addicted to the feeling and results. I had a lifting buddy for the first 9 months who helped me tremendously.

These are my body measurements in inches as of December 2016
Height: 66
Bicep (flexed): 14
Waist (bellybutton): 31
Hip (butt): 34.6
Neck: 15
Chest: 38.5
Forearm (flexed): 12
Shoulders: 46.3
Thigh (upper): 20
Calf: 13.3
Knee circumference: 13.5
Wrist: 6.5
Ankle: 8.3

My workout plan
I did my own thing at the gym for the first few months. I went about 3-5 times/week. After that I started going 6 times/week and I did random workout plans that I never finished for a few more months. In April I started the Buff Dude’s 12-week plan (which is free) that was released around that time. I finished that plan and then moved onto the Kinobody Greek God Program in September. Kinobody only called for 3-4 times/week. On the Greek God Program, I replaced the sumo squat/power clean with squats and replaced the barbell curls with dumbbell curls on day A and added 3 sets of shrugs to day B. In December I moved onto the Greek God Program that he “remastered” in 2015. If you buy the GGP then you will receive both the old and new GGP plus lots of bonus workouts and info. That leaves me to where I am now…

I did a lot of super sets, a good amount of drop sets, and not very many cheat reps. The only things I occasionally did cheat reps on were barbell rows, cable rows, and bicep curls. Cheat reps definitely have a place and I’ll probably start implementing them in a more organized way in 2017. But I don’t credit super sets and drop sets for the way I look now. That credit goes to progressive overload, dedication, and good form. I’ve also been working abs the entire time since I’ve been working out. I took a total of about 4 weeks off of the gym since I began. I was injured for 2 weeks in January and then I took a week off in November as a de-load week.

What I ate
I ate as much as I possibly could. I have an extremely hard time eating enough calories. It gets painful when I overeat even a little, I don’t have much money for food, and spend most of my life with school. I ate bagels with avocado, cream cheese, 1 egg, and meat for breakfast. Lunch was just something random. Usually a sandwich that I bought somewhere. Dinner was usually pasta or Mexican food. I drank a protein shake at night. Sometimes I had a peanut butter, banana, marshmallow sandwich with my shake. I only estimated my calories, I never actually counted them very well. Protein intake was about (0.9g)/(lbs of body weight) on average. Caloric intake in the beginning was about 1900 on average and now it’s probably around 2100. I always try to eat more than that. Im short. I ate about 1300-1500 calories before working out. Yes, I had “cheat meals” many times per month. I just make sure I hit my macros. Ive never been a bad eater though. My breakfast for the last several months has been a Clif protein bar, a banana, and yoghurt. About 440 calories.

Goals
My goal weight is 165. My goal measurements are: 16.25 arms, calfs and arms should be equal, 49-50.2 shoulders, 42.25 chest, 23.2 thighs. These are not set in stone so I may want to stop getting bigger before or after I hit these goals. Like I don’t even know if 16.25 inch arms are even realistic for me but im trying anyway.

I’ve only gained a few pounds since April 2016. Ive definitely gained a lot of strength since then. Ive increased my bench press by 30 lbs since then for example. I've lost some fat though. Im going to continue with the GGP probably or maybe do the new Buff Dudes workout that will be released soon. Ive been at that point for several months where I just cant gain muscle everywhere. I have to specialize and focus more on specific areas. I plan on working more on calisthenics, jumping, and running in the future too.

I cant explain how much working out has helped me with everything. It's the cure that heals all.