http://img444.imageshack.us/img444/7760/transformation1st2.jpg (http://imageshack.us)

Left at 1-Nov.-2006 +35% BF 215 lbs
Right at 11-october-2007 around 12% BF 149 lbs

http://img86.imageshack.us/img86/9695/transformation2fi3.jpg (http://imageshack.us)
Left at 11-March-2007 ,still very fat
Right today

I have no flexed pics so far ,all my pics are like John's first transformation pics,I'll post the complete front and side series when I reach 8% BF ,I want to thank John for his inspirational pics and site.

WOW! That is amazing! :tucool: What has your diet/exercise routine been?

WOW! That is amazing! :tucool: What has your diet/exercise routine been?

At the past I had crappy weight lifting routines designed by me ,by my friends ..etc, I continued to remove machines and isolation exercises from my routine and added compound free weights ,now I am on Max-OT ,it works great for me.

As for my diet , I cycle between diets , I stay a month on 40/40/20 2000+ calories for a month ,then month of carbs cycling 1600 calories off x 3 followed by 2100 calories on then repeat. By this way neither me or my body get used to the diet.

Wow! Great transformation!

You are proof that drastic change can be made, keep up your efforts! :claphigh:

Wow, amazing progress. Congrats, you look awesome!

Thank u very much for the kind words :)

Really nice work. Congratulations.... you really did a good job.

http://forum.bodybuilding.com/showthread.php?t=2249611

Thats how I did intensive HIIT sessions on the tracks and on the streets ,a good tip I discovered is to run really fast with very short steps ,u 'll find that u r stressing ur quads instead of ur knees.

Long steps = jumping = knees stress.

Another good tip is to make an excel file for logging ur diet/workouts /calendar /to do list /shopping list..etc, it makes ur life easier and more organized.

Very nice work man! Impressive! I must ask, did/do you have any problems with loose skin or stretch marks?

Very nice work man! Impressive! I must ask, did/do you have any problems with loose skin or stretch marks?

I have very little loose skin at the abs , ur skin is a one piece ,ur traps , chest ,back..etc, will also stretch ur abs skin. I also train my abs hard.

U can see that this is a one year transformation so it was slow which minimized loose skin.

oh another tip ,Can see the U shape of my abs? people think it is the obliques ,others think it is genetics ,no , just do weighted hanging knees raises and ur lower abs will bulge forward leaving a nice U shape,at low BF of course.

Thanks. Good job.

Thanks. Good job.

oh sorry ,about stretch marks ,I have some of them around my waist/lower back ,if u have a good physique people will get distracted by other things ;)

http://img517.imageshack.us/img517/8172/mydietwq9.jpg (http://imageshack.us)


1-Make ur breakfast a sweet meal ,so u wake up feeling good about a sugary cereal or oatmeal.

2-Make ur pre-WO meal the biggest meal.

3-Almonds is the best nuts when it come to fiber and quality of fat.

Amazing Work Brother..... Thats insane, but whats the diet for the Carb Cycle, can you be more specific? I too am following the 2000 40/40/20 diet, almost a month now and i dont want my body getting used to it, so care to explain the next months diet? Thanx Bro :lol:

That's amazing, you really committed to losing weight. What amazes me is much your body adapted, I would have expected to see your abdominal region all baggy or something, but it just looks like 2 different people in the pictures...very very impressive:claphigh:

Amazing Work Brother..... Thats insane, but whats the diet for the Carb Cycle, can you be more specific? I too am following the 2000 40/40/20 diet, almost a month now and i dont want my body getting used to it, so care to explain the next months diet? Thanx Bro :lol:

I do 3 low carbs days C/P/F 20/50/30 1600 calories
4th day is refeed :eat: C/P/F 50/30/20 2000 calories

then 3 low and a cheat meal on 4th and repeat ,notice I am 5'7" so u shall eat more ,these days I changed the 2nd 3 low days to 4 in attempt tp reach 8% BF ,I'll post my complete front and side pics progress when I reach there ,very similar to Johns.

WOW !!!

Great job.:tucool:

What an inspiration dude, legendary stuff.

Congratulation man..

Congrats! Arms looking terrific :tucool:

:bow::bow::bow:

Great work, you are inspiring!

Good job bro, I'm going from 28% body fat trying to get down to 10% so that's real inspirational. Can't wait 'til I look that good :)

Absolutely fantastic work. You are a COMPLETELY different person! I'm sure all areas of your life have improved as a result of your hard effort, am i right?

What's your goal by the way??

Absolutely fantastic work. You are a COMPLETELY different person! I'm sure all areas of your life have improved as a result of your hard effort, am i right?

What's your goal by the way??

I learned that success in any thing requires hard work ,planning and consistency ..etc , as an example ; I am an electrical engineer ,after improving my physique I started to read lots of engineering books ,and I am going step by step to be one of the best engineers in my country.

You know ,my life is more organized now ,as I make plans for everything ,not just living randomly .

And ,lots of hot chicks too :D

dude your pics totally inspired me. no galabaias for you with that body ! go get 'em habibi !

by the way, if you're in Cairo, could you go to Khan-El-Khaili to the Nagib Mafouz Cafe and see if i left my hat there ?

thanks.

dude your pics totally inspired me. no galabaias for you with that body ! go get 'em habibi !

by the way, if you're in Cairo, could you go to Khan-El-Khaili to the Nagib Mafouz Cafe and see if i left my hat there ?

thanks.

LOL ,the traffic is awful ,I'll buy u a new one on ur next visit :)

Congrats on the transformation. So what part of Cairo do you live in? I stay in Maadi. :D I have been living here for like 4 months now. Love It! :tu: Maybe you can help me find a place here to Hydrostatic (Underwater) Weigh my self to determine my BF%. The couple places I have called either dont know what I am talking about, or my Aribic sucks so bad I cant explain what I am looking for. Any ways great job. :tu:

Ma'salam.

Excellent work man!

Can you post some weight/BF% stats since November 2006? It would be interesting to see how your weight and fat changed from month to month.

Thanks for posting pics to keep us motivated.

Congrats on the transformation. So what part of Cairo do you live in? I stay in Maadi. :D I have been living here for like 4 months now. Love It! :tu: Maybe you can help me find a place here to Hydrostatic (Underwater) Weigh my self to determine my BF%. The couple places I have called either dont know what I am talking about, or my Aribic sucks so bad I cant explain what I am looking for. Any ways great job. :tu:

Ma'salam.

Whats Hydrostatic test ?? :D ,I dont know there is such a place to do that ,most people dont even know whats is BF % ,I am using Accumeasure calipers ,u can get it accurate if u take 3 measures at left and 3 at right and divide all by 6 ,like I do

Excellent work man!

Can you post some weight/BF% stats since November 2006? It would be interesting to see how your weight and fat changed from month to month.

Thanks for posting pics to keep us motivated.

I'll post my complete set of pics when i reach 8% BF ,I started to record my BF next to the pic just a week ago ,thx for asking.

Nicely done :)

Excellent transformation! :tucool:

Great transformation man.
By the way, I happen to be a fellow Egyptian and happen to be an Electrical Engineer too.

Anyway, you seem to be obsessed with low body fat percentage. It's normal that after being fat and loose the fat one tend to take fitness to the extreme. You probably on a very strict diet. Beware not to become anorexic (developing Anorexia).

I had only about 10 Kg to lose and in an attempt to lose them I probably lost lots of muscles. I lost 8 Kg and still have love handles. Anymore cutting would have resulted in more muscle loss. I decided to bulk instead and when I'm big enough, I'll cut slowly hoping to reach low body fat percentage.

What I'm trying to say is, please don't try to cut anymore. What you achieved is great and you already have very low body fat percentage but it seems that you're week and really need to develop some muscles. Bulk cleanly till May then cut slowly for the summer. I'll bet you'll enjoy a great summer vacation on Marina beaches.

I am near 10%

http://img85.imageshack.us/img85/9611/frontmk3.jpg (http://imageshack.us)

http://img261.imageshack.us/img261/9835/backdj2.jpg (http://imageshack.us)
To the above poster ,thx ,I am obsessed with low BF % because its not optimal to bulk above 12-14% BF ,u'll be more prone to adding more fat and muscles gains are harder due to glucose receptors sensitivity on fat cells and muscle cells.
Its also mentally tough to workout and eat with a belly and love handles , thx man I've already decided to bulk to May :)
I'll keep u guys updated ,really thx for the comments and support..

Hey lookin good...wats ur body weight at moment.

Hey lookin good...wats ur body weight at moment.

It varies alot ,around 146-147

freaking incredible man, awesome job!! :tu:

Amazing progress! I want to get to where you are now and then just maintain that :)

Its also mentally tough to workout and eat with a belly and love handles

I'm doing it. I actually don't think I have much of a choice. If I continued cutting I'd be a skeleton with a fat belt around the waist.
It's amazing that you did it right. Lost the extra weight till the last pound of it.

I probably did my cut wrongly. I did 40 mins of cardio and no weight lifting for two months. Barely ever taking a day off and eating nothing.

What was your weight loss rate? How was your diet. Tell us more.

Hi
I am curious regarding strength on a cut...did you find that you maintained you strength in your lifts or did it drop as the weight dropped?

thanks

Dang dude!!

Looking better and better :tucool:

Great job!!

Hi
I am curious regarding strength on a cut...did you find that you maintained you strength in your lifts or did it drop as the weight dropped?

thanks

No I wasnt losing strength ,actually I increased my strength but it took me weeks to add a pound or an extra rep..

Keep it up mate hard work does pay off

Amazing progress. I can't wait to see your 8% pics.

Damn Kaaud you've done some amazing work on your body! Awesome Transformation!!

:tucool:

Rogo