Diet Changes Lead To Body Transformation

There’s a reason we have role models. For Reddit user greymda, that reason was life-changing.

For most of his life, the 35 year-old never had much use for fitness. He sat out of gym class regularly – enough so that he “earned” a certificate for his lack of participation. “Why bother?” was his mindset. That was until he saw his favorite musician, a Belarusian punk rocker named Sergi Mikhalok, had recently underwent his own body transformation, going from a soft-bodied musician to completely shredded, shirtless band frontman.

His idol had abs, so why couldn’t he? Not knowing where to start, he scoured the message boards and experimented with strength training cycles. But he dropped the ball on the nutrition part and when he wised up, he followed a plan to bulk up when his goal was getting lean. Mistakes were made.

His mistakes, like many a man, were cleaned up by his new wife, a part-time personal trainer. He outlined these important dietary change:

  • Cut calories
  • Switched the healthier foods
  • Skipped breakfast regularly
  • Ate more vegetables
  • Switched to Diet Cola

He also started counting macros – 175 grams of protein, 195 of carbs and 30 grams of fat daily. Gym workouts also became a daily routine. He hit the gym on weekdays, before work, five days a week. He adopted the  reverse pyramid training method, which means starting with the heaviest weight you can manage for six repetitions and the dropping weight each set while increasing reps. He focused on one main lift each session. When he felt his fat loss stall, he added more cardio: 20 minutes of sprints on rest days.  He broke down the week this way:

Monday: Chest/Abs (Incline bench press)
Tuesday: Back/Calves (Deadlift)
Wednesday: Shoulders/abs (Military Press)
Thursday: Legs/Calves (Squat)
Friday: Upper Body (Incline bench press, 8-10 reps)

Related Reading

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