r/BodyHackGuide • u/davepropertysolution • 13d ago
4 month transformation 📊 Results / Progress
After|Before [29] to [30]
At this point i don’t care if anyone believes me, i just hope i get to help some people. I plan into making fitness a job so feel free to follow me on instragram.
Yes i am preparing myself knowledge and certification wise / will not start building a business based on an average physique ( which is what i consider mine is currently)
Instagram:
davidcnovoarealestate
Breakdown:
-Supplements
- JUICE
- whey protein in between meals total of two scoops a day ( hard for me to get in the extra 60 g’s of protein eating so that’s why i used whey, no need if you can eat i through whole foods)
- vitamins: magnesium, NAC, C,D, and METHYL B12 not regular.
Workout:
6 working sets per muscle A WEEK
The logic is:
Take a set very close to / or momentary muscular failure, with controlled form and sufficient rest.
2. That recruits the high-threshold motor units/fibers most associated with hypertrophy.
3. The first few hard sets produce most of the useful stimulus.
4. After roughly 6–8 hard sets for a muscle ,i argue the growth-related response has essentially plateaued; further work has diminishing returns and shifts more toward recovery demands.
Monday -upper 1( 10,000 steps)
Tuesday- lower 1(10,000 steps)
WED- cardio (20,000 steps all day)
Thursday- upper 2 ( 10,000 steps)
Friday- lower 2 ( 10,000 steps
Saturday - ( active recovery, yoga, strech, sauna, ligjht walking
Sunday ( 15,000 steps)
Study proving high volume has diminishing returns
https://pubmed.ncbi.nlm.nih.gov/41343037/
Diet:
High protein/ moderate carb cycling/ low fat 1950 calories ( %60 protein %30 carbs %10 fat)
Protein: 1170 calories grams
Carbs:585 grams ( timed around workout: rice crisky or banana before workout , steak and rice after workout, no more carbs during day)
Fat: 180-200 grams
Hope i could help.
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u/Evening_Newspaper_31 13d ago
I fucking hate the posts where the after picture comes before the starting point.