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Introduction
If you are a regular reader of this site, you will probably know that I (foolishly) decided to take on the Maximuscle Blogger Challenge these past three months. For those who aren’t aware, I recommend you read the previous articles detailing my journey before you scroll down to see the end results:
- An introduction to the challenge.
- How I will achieve my goals through carbohydrate cycling.
- My halfway progress report.
- The Training routine I followed.
Caught up? OK. Let’s see whether I managed to hit my personal goal of achieving a ‘cover model’ body in less than twelve weeks…
The Past 6 Weeks
After I made some changes to my diet and training plan, I started feeling much more comfortable with the whole lifestyle during the second half of the project. The diet was easier to stick with, I had more energy and, best of all, I was seeing noticeable results each and every week.
My body was transforming before my very eyes; muscles, definition and veins I never even knew existed before started to develop, and friends and family even began to comment on how lean or ‘ripped’ I looked. (That sounds so vain, but it’s true.)
And that really is one of the true benefits of undertaking a program such as this – the boost in confidence is unreal. As I progressed through the project, I began to sub-consciously notice the same guys I had known all my life down the gym looking over more than usual, I was getting comments on the transformation I had made and from a personal viewpoint, I just looked and felt so much better. It really was all the motivation I needed in order to stick to the plan for such an extended period of time.
As this project began to wind down in the lead up to Christmas, I decided to cut it short by a week, and finished on the 14th December 2012. This was for many reasons, but mainly due to the fact that I had a lot of events and parties coming up in the following weeks and I wanted to be able to truly enjoy myself, without feeling guilty about compromising my diet.
Overall, the project lasted just under eleven weeks. Here are my final results and measurements…
Final Girth Measurements
If you want to see my starting measurements for all the below, check out my introduction to the challenge here.
* All measurements/photos below are correct as of Friday 14th December 2012.
Height, Weight & Girth Measurements
Height: 6″ 0
Weight: 79.5kg (Down 4.5 kg)
Girth Measurements (In Inches)
Neck: 14.5 (Same)
Chest – Across Sternum: 44.5 (Same)
Waist – Narrowest circumference: 31 (Down 1.5)
Hip – Around The Buttocks: 34 (Down 0.5)
Upper Arm – Mid point, Untensed: 13.5 (Down 0.5)
Thigh – Mid Point, Untensed: 22 (Same)
Calf – Largest Point: 15 (Same)
Body Fat
This particular measurement technique was detailed in my introduction to the challenge.
Caliper Measurements:
1) Biceps: 4mm
2) Triceps: 4mm
3) Subscapular: 6mm
4) Supra Iliac 4mm
Total: 18mm
Approx Body Fat: 7.1% (Down from 10.7%)
Again, this is very approximate and has been done personally by myself and a volunteer. However, although the accuracy is probably off, it at least shows that my body fat percentage has come down significantly, due to us using exactly the same sites, techniques and measuring tools.
Original Photos
Here are my initial photo sets from the beginning of the challenge and a follow up at week 6:
Final Photos: Week 11
And now here are my final photos at week 11:
From a personal view, I couldn’t be happier. Although the front facing images perhaps don’t show quite as dramatic change from week 6 to 12, my bottom abs were definitely tighter, and my waist had come down another three quarters of an inch (even more noticeable on the lone back photo I took).
From the side on view and me doing my best impression of a bodybuilder (bottom left), you can see the striations and definition through my chest, shoulders and arms. This only developed over the last 6 weeks.
What I learnt & Recommendations
When I look back on the project as a whole, would I encourage you to do it? Of course! I wholeheartedly recommend it to anyone who is looking to take their training or body type to the next level. It has been one of the most worthwhile experiences of my life, and completing the project and seeing the results filled me with a real sense of pride.
Saying that, it is not for the fainthearted. It takes a lot of hard work and dedication to stick to a plan such as this. In order to help you along your way, here are a few things I learnt along the way:
- Diet is everything: You hear people in the fitness industry preach about diet all the time. And until I took on this project, I never understood just how much of a difference it makes. Literally NOTHING changed in my training throughout this project – I did my usual splits, the same exercises and the same reps I would normally do, along with ZERO cardio. Changes to my diet alone brought about the dramatic alteration in my physique, and now I realise just how important getting control over what you put in your body is to achieving your goals.
- It’s not how much you eat: Speaking of diet, I have also come to the realisation that it’s not how much your eat but WHAT you eat. I have never eaten so much food in my life. At the start of the project I couldn’t get my head around how I could possibly eat so much yet still lose weight and get ripped. You can find yourself holding back sub-consciously at first because your traditional beliefs get in the way.
- Trust in the system: This is where you need to trust the system. My Maxi-nutritionist, Gareth, taught me to fully trust the carb cycling plan and stick to my targets religiously. There will be moments when you think you shouldn’t eat any more and days where you wake up feeling slightly bloated and question where your gains have gone. But you need to look at the long term picture, rather than judge yourself day to day.
- Keep yourself motivated: Bearing in mind the long term picture, help keep yourself motivated by taking measurements, photos and body fat percentages at the end of each month. The dramatic difference you see in photos in particular helped me to stick to the diet plan. I can’t explain the feeling of satisfaction that comes with putting in hard work and seeing yourself change before your very eyes. At the same time, don’t be one of those guys who weighs themselves every day – it can bring about the opposite effect.
- You need to be committed: If you are going to undertake a program like this, you need to realise that it is hard work. There is no getting away from it. Even if you think you already eat pretty well, it takes it to a whole other level. You can’t get halfway through a no carb day and suddenly decide you need that portion of rice or a piece of bread. The same goes for holding back on a high carb re-feed day. You need to be committed to the system in order for it to work.
- The importance of planning and organisation: Planning my meals, making a spreadsheet of the macro-nutrients of each food I regularly eat and keeping a detailed food diary was one of the best things I did. It is time consuming at first, but you will reap the rewards and after a few weeks it becomes second nature. If you have a typical nine to five job, you need to plan your meals the night before and prepare them in advance. If you get caught short, it’s going to be hartd to find a low GI/no carb/high protein snack that hits the exact macro nutrients you need in your local supermarket or newsagent.
- It’s a lifestyle choice: This is possibly one of the biggest considerations you need to make before embarking on this journey. This diet and training plan WILL impact on your current lifestyle. Realistically, you should not be drinking as it limits your gains and interferes with your metabolism, you have to be selfish with your food choices (which can impact your family/partner), it takes time to prepare, organise and buy the food you need to eat each day, etc. etc. However, for those willing to stick at it, the end result is worth the sacrifice.
- Treat yourself: Treating yourself is important. After 6 weeks of sticking to the plan religiously, I introduced one ‘cheat meal’ a week. This is where I could eat anything I wanted for that single meal – takeaway, pizza, a meal out with my girlfriend. This helps reward you for sticking to the diet and has even been hypothesised to prevent your metabolism from becoming stale (for those down into the single digit body fat percentages). However, this does not mean a ‘cheat day’, it does not mean you can eat every single thing you have been craving all week in one meal and if you are the type that cannot control yourself, then you are probably best off not introducing this concept at all.
- Supplements are a saviour: A good supplementation program will help make your life SO much easier. The amount of time, preparation and cost involved in cooking food for 6-7 meals a day cannot be underestimated. Being able to reach for a protein shake and take on 40 grams of protein whenever you need to is so convenient, whilst weight gain supplements like Progain also helped me achieve my high carb day targets when I thought I couldn’t possible eat any more.
Maximuscle & Supplementation
Finally, I have to say thank you to Maximuscle, and in particularly Gareth, for helping me achieve my goals. Without their help and encouragement, I would never of made the transformation I did, and I truly believe their supplements helped push me to the next level.
In an industry that is becoming more saturated by the minute, Maximuscle now stand head and shoulders above the rest for me. I had never tried their products before this project, but I am a convert. You may think I am just saying this because they kindly provided me with free products throughout – but I would argue that I have never been in better shape, and that must count for something.
In terms of quality/advantages you can relate to as a consumer, each product I received tasted superb, had a well balanced macro-nutrient composition and utilised the very best ingredients. Even if you still stick with your favourite brand’s form of protein, I cannot recommend Maximuscle’s Progain range highly enough. Although Progain is described as “a high protein weight-gain shake, providing additional calories to support gains in muscle mass”, it can be used on a cutting diet (as I just proved) or a bulking program.
It is honestly one supplement that I will never be able to substitute now I know the principles behind carb cycling and how many quality carbohydrates you should be taking on each day (whether you want to lean up or pack on size).
Below you will find the key supplements I utilised throughout the project, so why not give one or more of them a try today:
Final Word
There you have it, my personal eleven week journey to a cover model body. If you have any questions at all about the process, my diet, training etc. then please just ask in the comments section below.
I will try to answer all questions to the best of my knowledge, or find someone that does know the answer!
5 Gym Bag Essentials
Essential Leg Exercises
Summer Essential: Optimum Nutrition Travel Survival Kit
Types Of Protein Powders
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hey ben
the transformation is amazing
though i feel your face looks really pale ,skinny and somewhat sick in week 11 first photo
no offence buddy
rest is awe inspiring,two thumbs up for that
i have a query too
im 21
very active and lean and skinny
how do i pack mass?
Thing is, I actually have very pale skin naturally, so that might be why. The first photos I took at the start of the project probably make it more pronounced, as I had just come back off holiday and had a tan.
It could also be the natural lighting/camera (remember this was not a professional shoot with lighting or filters or touch-ups etc.) as no-one else who is close to me said anything about my complexion or asked whether I was ill etc. – which I would of took as a sign to stop being so strict.
A few others did said I had lost a lot of weight in my face though, and it is one of the reasons I have tried to get back up to around the week 6 photos after the project, so I look a bit more healthy. Obviously I was edging towards a bodybuilder type physique by the end of it, which is perhaps a step too far.
In terms of packing on mass, this is what I am trying to focus on now I stripped my body fat. The only way you are going to be able to do it is to work out your BMI and make sure you are getting more (good) calories than you require each day. You also need to keep your protein intake high and lift heavy and often.
I would personally still follow the basic principles of the carb cycling diet (the food sources and protein intake in particular) without the ‘cycling’ nature of it and just make sure you keep eating! http://www.fashionbeans.com/2013/carb-cycling/
Finally, try Maximuslce Progain. I am on it now and packing size back on each week. Bear in mind you will never be able to truly keep your abs so defined whilst in the calorie surplus you need to build muscle.
Excellent work!
After a change in lifestyle, ive dropped from 16-10% body fat, and lost 2 stone in weight, but I’m still lacking proper definition in my abs. I can feel them and they’re pronounced, but how do i drop the fat further really bring them out?
ATM im concentrating on a 4 day workout plan, chest/tri day 1, back/bi’s day 2, legs 3, rest on 4. repeat.
Im eating around 2000 calories a day, and having a shake first thing every day, and after each work out.
Any help or advice appreciated!
Hi Dale,
To really bring out your abs you need to optimise your diet and not only stick to a calorie total each day, but eat the right kind of foods as well.
Try a similar carb cycling diet to what I was on for 6 weeks and I guarantee that you start to get that final definition you have been after: http://www.fashionbeans.com/2013/carb-cycling/
To me, your workout splits seem perfect as they are. Might want to make sure you do some shoulder work on one of those days as well.
Brilliant, thank you Ben. Ill look into that straight away.
And i usually build shoulders into 1 of the 2 upper body sessions, depending on what movement and exercises I end up doing.
Thanks again,
Dale
That’s what I thought RE: shoulders. You do pretty much the same workout splits as me.
Ben,
Amazing results, stoked for you. I’m currently trying to put on around half a stone of muscle whilst reducing my BF% which is in the low 20s – I weigh around 12 stone at 5ft 10. Eating around 2,300 calories a day with around 130g of protein a day from a mix of Cyclone shakes, meat etc. I commute by bike most days which is a 20mile round trip and run around 5k in my lunch hour 3 times a week with 2 or 3 weight sessions a week. Any advice would be welcome.
Hi Tim,
Thanks for the comments.
At the moment it seems as though you do enough cardio already. I literally did none throughout this process and my diet took care of the body fat percentages for me.
I will say that you need to focus more on ONE goal. If you want to put on size then you need to work out your BMI (see the section in my first article for how to do this correctly: http://www.fashionbeans.com/2013/carb-cycling/)
and then eat more calories and protein than you require each and every day. Plus I would drop your 5k runs and lift more each week instead.
If you want to drop body fat, you workout your BMI but you need to keep your calories count down below it and eat the right types of food (again shown in the article above).
The thing that many men do wrong is try to achieve both goals at the same time. Unless you are truly blessed genetically, you will end up doing neither. Decide what is more important to you now and focus on it.
For example, I focused on dropping my body fat and managed to look ‘bigger’ anyway just because my muscles were more defined.
I am now trying to put size on by eating more calories and protein than I require each day – hoping to maintain a relatively low body fat level whilst doing so.
Hope that helps and gives you some direction.
What is the workout routine you did, i might want to try it.
Hi Mario,
The thing that really transformed my body was the diet rather than the training, but you can find information on both in the fitness section.
Diet: http://www.fashionbeans.com/2013/carb-cycling/
Training: http://www.fashionbeans.com/2013/fitnessbeans-maximuscle-training-routine/
Hi Ben,
Congratulations on your results. They look amazing. I’m 28 at 5’11″ and about 150lbs. I would like to gain some mass and have more defined muscles. What are your recommendations?
Hi Seth,
Thanks for the comments. If you want to put on some size and muscle mass, the only way you are going to be able to do this is to train hard and eat enough quality calories a day in order to stimulate growth.
Much like my advice to Tim above, I would look at calculating a rough BMI (see the section dedicated to this in my first article: http://www.fashionbeans.com/2013/carb-cycling/) and then try to stay above this on training days.
In terms of training, I am not actually a fitness expert so I don’t want to try to construct a personal plan for you, but I will say there are plenty of size and strength programs readily available on the internet for you to follow, it is just a case of finding one that works for YOU.
If you are struggling, try to integrate the principles and similar exercises to the training plan I personally followed: http://www.fashionbeans.com/2013/fitnessbeans-maximuscle-training-routine/
Thanks Ben. I feel encouraged to go for it. I used to go to the gym and was seeing small results but I was not following any diet plan. Your experience has made it practical. I will give it another try soon.
Hi Ben
Well done on your results, the hard work has definetly paid off, you look great. Do you have a weekly meal plan you could post, as I’m having trouble putting meals/snacks together for the high and low days.
Many thanks,
Steve
Hi Steve,
The example meal plan I have from Maximuscle is the one I based my particular choices around: http://static.fitnessbeans.com/wp-content/uploads/2012/10/mealplan.jpg
It usually consisted of quality carb sources such as brown rice, couscous or wholemeal pasta and then grilled or stir fried meat in a splash of virgin oilve oil. Unfortunately it didn’t get much more exciting than that for me, because I am not particularly a good cook or even a real ‘foodie’ – I viewed my meals as a means to an end more than something I wanted to enjoy.
Saying that, there are a lot of high/med carb or low gi carb meal plans and recipes available online if you give it a quick Google search.
superb results Ben. Congratulations on achieving all you have, and wishing you all the best for continued improvement.
Would you say that the mental side of the whole process is tougher than the actual physical challenge?
personally I think the mental side is an overlooked aspect of any training / diet routine. accepting at the start that things will be tough and that you will need to mentaly push yourself (to go to gym. eat less carbs, push that last rep or whatever) is (IMO) a real make or break componant
I know from personal experience that once I accepted the whole process wouldn’t be a quick fix / 2 week completion challenge (from fat to fit!!) I’ve managed to stick to a programme that has and is continuing to benefit me in so many ways.
I think the hardest part was going ‘cold turkey’. I had unfortunately got myself into the bad habit of eating pretty much what I liked before I started the program, because I trained hard and didn’t really put on too much fat no matter what I ate.
To go from that mindset to constantly counting calories and eating only low GI and frankly tasteless foods was particularly hard. Like you say though, after a couple of weeks I had reset my body and way of thinking and I wasn’t craving all the junk.
Saying that, in the final weeks leading up to the end of the project I found myself constantly thining about all the nice things I was going to finally be allowed to eat.
Needless to say, this mindset is also not conducive to sticking to a diet plan long term. You need to strike a balance between eating clean most of the week and integrating some of the foods you love back into your diet.
In terms of training, I never have had a problem with going hard – I have always been motivated to beat my personal bests etc. because I actually enjoy the lifting aspect. If I had to include cardio within my routine though that would be another story entirely!
Perhaps the biggest challenge in a project such as this is being dedicated and organised enough to plan meals in advance, track all your macro-nutrients etc. – it really does take its toll on your lifestyle and time.
Hi Ben,
you cant not be impressed with what you have achieved over 12 weeks so congrats.
I just wanted to ask about alcohol. Your site had a good article on the effects of alcohol on your training but I have not seen you mention it ( I may have missed it) in your articles. Most of us do like a beer or 4 at times, I want to know what you did in this regards? did you cut it out totally? or limit it to occasionaly as a ‘cheat’ or on high carb days?
Thanks
Thanks for the comments Rhodri.
Alcohol was something I was meant to mention in this final article but it slipped my mind! I actually cut out alcohol from my diet during this program, for all the reasons you mentioned above. If you want to become truly ripped, it’s just something you have to do. (Unless you are blessed genetically or are a demon on the treadmill.)
So, the beer every night with your meal or the pint after work should really go.
However, during this project, my best friend, my sister and my girlfriend each had a birthday to go out for (damn November!) and I didn’t want the project to interfere with these special events. So, I tried to time it so I was on a low or high day (like you said), I made sure I worked out in the morning and I kept my fat and calorie intake as low as possible throughout the day whilst still adhering to the principles of the diet.
When I was out, I opted for the low calorie drinks such as vodka and soda water and just enjoyed myself as normal. Needless to say, there is no takeaway allowed on the way home either! The next day I put myself on a no carb day (standard anyway as I wouldn’t be training) to compensate for going out – and believe me when I say that you have never experienced dedication until you try that!
That being said, I probably was slightly too aggresive in my approach to the project and those three nights out all came before the week 6 photos, which means that it obviously still allowed me to get into great shape. If you want to just go on a cut before a holiday or big event, I would just cut out alcohol entirely and go hardcore for 4-6 weeks.
Wow, great results Ben! I’ve been a reader of Fashion Beans for awhile now, but was surprised to see an article like this on the website.
I’m curious, have you ever considered/heard of Intermittent Fasting? I also carb cycle, but I fast (16 hour fast, 8 hour feed.) I only ask because you’re a writer and I found I was far more productive when I started fasting because I didn’t have to worry about meal timing etc.
If you’re interested in learning more, I’d suggest you start here:
http://www.leangains.com/2010/04/leangains-guide.html
.
Hi Jordan,
Thanks for the comment. There had been requests for fitness articles on FashionBeans, which is one of the reasons we have introduced the section. I just thought this project I took on would be a great way to launch our fitness content.
I have heard of fasting but never really looked into it in much detail – I will definitely have a look now though so thanks for the heads up.
Also, out of interest, how much was your food bill(on average) and where did you do most of your shopping?
In terms of food, it was about 20% higher than usual, just because of all the meat I had to buy. Obviously Maximuscle provided the supplements free of charge, so I tried to utilise them for at least two of my meals each day in order to keep costs down.
I personally do most of my shopping at ASDA, but you can get good deals on meat (what costs the most because pasta, oats and brown rice is so cheap) at local butchers and places like ALDI.
I can’t really quantify exactly how much I spent on food, just because I buy for my girlfriend and myself, but I think the cost increase was negated by the fact that I pretty much gave up alcohol, sweets, junk food, takeaways and other stuff that can cost you just as much anyway.
I think it’s a great idea (fitness articles on FashionBeans.) Obviously the fit of clothes is essential: working out accentuates the fit.
Definitely do take a look. It’s no miracle, but as a tool, it’s very effective for people who have a tendency to obsess over their diet and/or find eating sometimes gets in the way of getting stuff done. I schedule my writing in the morning; skipping breakfast and pre-workout nutrition (I take branched amino acids, still) allows me to work on writing projects for 3-4 hours and workout before I even have my first meal.
Firstly, sorry for clogging up the comments. I’m in agreement that the cost increase of eating more (and in turn, healthier) is negated by alcohol etc. Also, spending that little extra is what some people call ‘six-pack tax.’ Personally, I’m more than happy to pay that kind of tax.
No problem Jordan, this is what the comments section is here for.
I was definitely happy to pay that tax as well! If only to finally let go of the excuses I was making and prove to myself that I could actually do it.
I wholeheartedly agree.
I’m currently in the process of trying to achieve the exact same thing (admittely starting at a lower LBM). When people ask me why I want to do it, my response is exactly the same as yours: because I want to prove to myself that I can. That is my sole motivation. Obviously it comes at a price, but as you’ve demonstrated, the price is worth paying.
Also, I think this is the first time I’ve ever commented on the website, so I would like to take this opportunity to thank you for all your hard work with FashionBeans. I’ve just started a blog and I know how hard it is to put something out there-your efforts are nothing short of inspirational.
Thanks for the comments Jordan, I can see you are one of those who just ‘gets it’.
Plus, your praise is exactly the type of thing that makes the hours we put into the site worthwhile.
Awesome transformation, great job! And a great overview for anyone else thinking about it.
What is most surprising to me is the fact your muscles didn’t grow. At all.
I get the ‘optical illusion’ but it must have been a *bit* disappointing that after 12 weeks of working out and eating that much protein that nothing got bigger?
It sounds like you were already eating a lot during the 12 weeks so to up that even more for muscle growth would be pretty intense.
Very useful in looking at my own stalled growth. Thanks again.
Hi CL,
Actually, that was the whole point of undertaking a carb cycling diet. It is utilised by body builders who want to drop body fat whilst maintaining the muscle mass they have already got.
I was eating so much protein so that I would reduce the muscle wastage throughout the project – hence why my measurements stayed the same.
Realistically, I was in a calorie deficiency each week, which meant that I should be losing both body fat and be unable to sustain my muscle tissue. However, by cycling your carbs and keeping protein high, it negates this effect.
Now, should I choose to bulk up again, it would just be a case of increasing my daily calorie intake whilst keeping the protein high, so I have enough nutrients and energy for muscle growth. I would do this by simply treating each workout day as a high carb day and non-training days as low carb days, whilst dropping the no carb days altogether.
Hi Ben
I just want to say that your result was exceptional, your body looks amazing and I really do admire your dedication. After I looked through your whole plan I couldn’t help but wonder with your meal plan; 7 meals; If I can’t make it to 7 meals plan per day, would it be affected to the program? Thank you
Hi Elle,
Thanks for the comments. You can actually scale back the meals you need on this program. In the original bodybuilding.com article I linked to, he actual states that you can have anything from 5-7 meals a day – you just need to reduce the ratio of carb meals you have: http://www.bodybuilding.com/fun/par30.htm
I actually was having 6 meals a day: Breakfast, Mid-Morning, Lunch, Mid-Afternoon, Tea, Bedtime
And the majority of my mid-morning/afternoon and bed time ‘meals’ were actually just protein or weight gain shakes. So it is easier than you think once you get into it.
I would recommend reading all of the article above before you start though – I actually printed it off so I could keep going over it.
Hey Ben,
Great results. I started following your plan one week ago. Just wanted to ask which Abs routine you followed ?!
Hi Nedal,
Actually just answered this on the other article: http://www.fashionbeans.com/2013/fitnessbeans-maximuscle-training-routine/
Hi Ben,
Great effort with your program, the results are fantastic! I was wondering if you noticed any difference in your strength levels as a result of your efforts because this is primarily what I train for? Did the the fact that you were in a calorie deficiency each week make you any weaker?
Thanks and well done again,
Alastair
Hi Alastair,
You can kind of negate this by cycling your carbs in the correct way. If you’re not training on a no carb day (which you shouldn’t be) then you should still be able to lift heavy. The only problem is when you come off a no carb day and train the next morning, you will feel more lethargic.
I probably lost about 10% of my overall strength throughout the project but I think that was all within the first 3 weeks when I wasn’t taking on enough carbs or calories and just getting used to the program.
After I adjusted my diet and started keeping a diary of my daily intake I actually managed to put some strength and size back on but I think realistically your goal should be to just maintain strength for the period that you are cutting.
Only 10% of your overall strength? That’s great, Ben. Considering you’ve (I assume) been training for a few years, the fact you only lost a marginal amount of strength is great.
“I think realistically your goal should be to just maintain strength for the period that you’re cutting.” Completely agree. Your goals when training with a calorie deficit should be fat loss and recovery; everything else should come secondary to those two goals.
Ben, out of interest, what type of training program/diet are you working with now? Please feel free to email me, you seem like you have a great understanding of health and fitness. I always like to learn from others.
Incredible dedication Ben and very well deserved results – also very impressed with you putting yourself forward and sticking with such a tough assignment. Well done.
I just wondered about the Thermobol and whether you felt it gave you a particular edge in dropping weight and enhancing the workouts? Would you recommend that or a similar supplement or do you think the results would have been much the same without it?
Hi Mik,
Thanks for your comments. You wouldn’t believe how motivated you become when you know you have to put pictures of your body on a website for the world to see! That cannot be underestimated.
In terms of Thermobol, I didn’t take that supplement as religiously as my protein or progain. It was good for a boost in energy before a session, but I think a good pre-workout supplement would probably do the same for you and maybe even help retain your size/strength because they usually include creatine.
It is a shame really because I haven’t got a comparison of a cut without using thermobol to compare to. I would say if you are focused enough on your carb cycling though and train hard, you can get away with just a good protein supplement and maybe a casein or quality weight gain supplement as well depending on your needs.
Much appreciated Ben, useful to know and will probably head for a Creatine or pre-workout option instead. Many thanks.
Long-time follower of the site which I love and very much enjoy training so your article really peeked my curiosity. I have hit 33 and my once celebrated “speedy” metabolism is giving me the finger and that stubborn fat around my waist has been proving a bitch to lose (but with no real adherence to diet). Anyway the article has prompted me to throw that out of the window and follow the guidelines you have shown and now I am on the path.
Have to say the results on you were insane and exactly what i want, so fingers crossed I get a little bit of that. It is also amazing that once you start to break down your diet what sneaks in.
Yeah, go for it James!
I was in nearly the same situation as you. My metabolism has always been pretty good but I only ever stored weight around my hips and stomach. I blame my Dad as he is the same. I have never had any body fat on my arms, shoulders or legs and if it had just distributed itself evenly across my body I would of had a permanent six since I was about 20!
I did the project just to prove to myself I could get a six pack if I actually adhered strictly to a diet (never done that before). Me doing it at 29 (I’m nearly thirty now) just proves you don’t have to be in your teens/early twenties to get the same type of body that’s on the cover of magazines.
Hi Ben,
I’m really impressed with your work-out progress and it’s the motivation I’ve been looking for. I made notes while reading your topic and made out a good plan in my mind. Thanks a lot.
But there is one thing I want to ask; I’m starting to workout this week (regulary) but at the same time I want to learn kickbox and I think it will be kind of a cardio work for me.. There is no cardio on your plan so do you recommend me to learn kickbox during the bodybuilding? If not, is there something more I should add to my diet program -which is based on yours-?
Thanks for the answer this webside is what exactly I’ve been looking for!
Hi Omar,
I don’t think you should sacrifice your desires for the program. If you want to take up kickboxing then go for it! You will have to bear in mind that it will burn a lot of calories per session so I would try and put my high carb days on the same days you undertake that form of training.
You may even need to increase your high carb total higher in order to counteract this.
The only reason I didn’t do cardio is because I wanted to prove how much diet makes a differnce to your results and I don’t currently do cardio. It doesn’t mean you shouldn’t do it if you want to get faster results.
Fantastic result. Your article has encouraged me to start carb cycling. I have however lost abit of size since starting. You mention in previous articles you increased your carb intake, could you please provide a breakdown of what you ate on these three different types of days. As your previous article only shows a break down before you increased your carbs. Any advice would be great.
Keep up the good work!
Thanks Brad.
Yes, I lost some size as well to start with, so it is just a case of adjusting until you find the right balance.
In the end my carb intake finished at these levels:
No carb: under 30g
Low Carb: 200g
High Carb: 300g
In terms of protein, I tried to keep it at 2.2 grams per gram of body weight so it ended up around 175-180g of protein per day.
My fat intake then fluctuated day to day in order to make up my calorie deficit. Usually around the 40g mark for high carb days upto 80g for no carb days.
great results mate, i was wondering if you could help me my chest is only 37 inchs, arms are 12 inchs and shoulders are tiny, small shirts are starting to fit me properly, but how did you develop your larger chest and amazing shoulders? Im currently bulking but it isnt working very well, thank you, also i am the same height just to give you a mental picture of my small frame.
also how long have you been training for cause this is how big i want to be?
Hi Mark,
I have been going to the gym since I was 18, although I would say that I put on most of my strength and size over the past three years with the increase in supplements and information out there to help guys become better.
If I were you I would just try to search for some size and strength training routines on the internet from the likes of bodybuilding.com and cutandjacked – I am not actually a personal trainer or anything like that so I don’t want to give you much advice as to exercises and the like.
Other than that, you just need to get your calories up every day so you have enough to build muscle and not simply maintain. I don’t know how much you weight but for me that would be trying to consume around 3,000 calories daily to really see noticeable increases.
You can see my particular training program here: http://www.fashionbeans.com/2013/fitnessbeans-maximuscle-training-routine/
That is the type of program I have been following for the past few years and it was definitely what helped me put on size.
Great work and commitment cannot mention that enough. How would I accommodate this program with also going to a boxing gym 4 to 5 to 6 days a week? Would I need to increase the intake in calories?
Hi Josh,
Yes mate, if you are doing high volume cardio work like that then you need to up your calorie intake realistically, otherwise will lose too much size.
The best thing to do is work out the daily calories you need to maintain and just go from there: http://www.fashionbeans.com/2013/carb-cycling/
Start at your maintenance totals and then adjust after 2-4 weeks based on how you are progressing. If you are not losing weight then they need to come down by 10-20% and if it is dropping off too quickly then increase by 10-20% until you find the right balance.
That is what I had to do – it is all about experimenting and seeing how your body responds.
nice and motivating article
i weigh about 78kg but having a bit of pot belle with wide waist line, which makes me feel terrible, i do workout but its not helping. woulud be grateful if you could give any advice
Hi Emporer,
The only real advice I can give you is to try out the carb cycling diet plan and see how it effects you. I have only ever stored weight around my mid-section and waist, so I am quite conscious of that as well.
We all have specific hang-ups but the only thing you can do is to try and not focus on it – it can lead to you becoming demotivated and giving up.
If you follow a strict diet and training plan you will definitely see body fat come off your waist – mine shrunk a few inches from start to finish and I still wasn’t completely happy!
Hi Ben,
Amazing results, well done, your results are inspiring me to do the same, a couple of questions if you get a chance to take a look:
1. I’m following the same meal plan as you but have to substitute the progain flapjacks and thermobol as I simply can’t afford them, will that affect my progress a lot?
2. I’m 6’7″ and would say I am a similar build to you when you started, should I be aiming to eat more carbs than what you consumed in your plan or just up the protein?
3. When you say a chicken stirfry with peanuts did you have vegetables and noodles with that and what about sauce of any kind?
Thanks for your time,
Al.
Hi Allistair,
Will answer your questions in order:
1) No, I just found the flapjacks convenient and they tasted nice so it was like having a treat every day! The thermobol I cannot give you an accurate comparison with or without but I am sure if you stick to the carb cycling plan then the weight will still come off effortlessly. The thermobols were just a nice boost before training.
2) I would take a look at the carb cycling article and then work out your specific totals based on your current body weight.
Your protein intake DAILY should be 2.2 * your body weight in kg
You then just need to adjust your carb and fat intake to suit the days. It really depends on your starting body weight and what your maintenance calorie level is. If you work it out and let me know I can try and get your some rought figures together for each type of day.
3) Depends what day you are eating it on but I would usually have it with brown rice. Noodles and the like aren’t on the approved list of carbs I don’t think. In terms of sauce I did use some Soy sauce when doing stuff like stir frys because it is generally very low calorie/carb.
Thoroughly incredible result
Very well done
you look like you could grace the cover of Mens Health