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      03-20-2014, 12:46 PM   #1
kobeballer96
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Kobeballers 1 year body progress

It's been a long 12 months but I finally did it! Hell yes. My goal is 8 percent body fat by 2015 and I want to move on to compete in NPC competitions in the future. Starting weight picture I was 193lbs at 21 % bf . My height is 5' 8" . Currently I'm now 180lbs at roughly 11 %bf


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      03-20-2014, 03:25 PM   #2
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Fantastic progress

what would you say the key to the abs was? also, what workouts did you do for them?
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      03-20-2014, 03:46 PM   #3
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Fantastic progress

what would you say the key to the abs was? also, what workouts did you do for them?
Consistency and a clean diet, I had a high protein diet, with low carbs and good amounts of fats example almonds/ peanuts/ ect ect. I did abs every other day. And to be honest doing squats and dead lifts helped a lot with core development . I do leg raises, sit ups, weighted crunches on the machine, and other abs workouts. There's a lot too much to write, I will have to look up the names for them! But In order to see abs you need to lower you BF no matter what weight you are. Abs are made in the kitchen. I hate to say it but it's true. I never had them until now!



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      03-20-2014, 03:55 PM   #4
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Squats and deadlifts are much better than doing abs every other day. Your core needs time to rest and heal, just like any other muscle group. You don't have abs really...sorry to say, you have a lower body fat which allows what you do have to be seen. Decent fat loss progress though, focus on building more muscle.
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      03-21-2014, 12:47 AM   #5
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Squats and deadlifts are much better than doing abs every other day. Your core needs time to rest and heal, just like any other muscle group. You don't have abs really...sorry to say, you have a lower body fat which allows what you do have to be seen. Decent fat loss progress though, focus on building more muscle.
If you actually read my post you would see I said squats and dead lifts. And I know I been bigger, just focused on cutting right now. My strength is pretty well right now for my body weight. 405lbs dead lift x8, 255lbs bench x12, 90lbs dumb chest press x20, shoulder press dumbells 85s x 12. 345lbs squat x 8. At my body weight right now at 178 at 5 foot 8 inches that isn't bad. I'm not new to lifting. I been lean before, I just fell off the bridge and decided it was time to get back on track. All my workouts are not beginner level.
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      03-21-2014, 01:29 AM   #6
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Here's a better picture of my size. Im trying to maintain mass while cutting fat.


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      03-21-2014, 01:30 AM   #7
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      03-21-2014, 08:51 AM   #8
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Quote:
Originally Posted by kobeballer96 View Post
If you actually read my post you would see I said squats and dead lifts. And I know I been bigger, just focused on cutting right now. My strength is pretty well right now for my body weight. 405lbs dead lift x8, 255lbs bench x12, 90lbs dumb chest press x20, shoulder press dumbells 85s x 12. 345lbs squat x 8. At my body weight right now at 178 at 5 foot 8 inches that isn't bad. I'm not new to lifting. I been lean before, I just fell off the bridge and decided it was time to get back on track. All my workouts are not beginner level.
I read your post, but you also mentioned you're doing abs every other day indicating that you are fairly new to lifting.
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      03-21-2014, 04:00 PM   #9
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I read your post, but you also mentioned you're doing abs every other day indicating that you are fairly new to lifting.
It's the army life lmao. I'm sure you know what I mean!
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      03-21-2014, 08:23 PM   #10
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It's the army life lmao. I'm sure you know what I mean!
QFT. Stay motivated killer
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      03-21-2014, 08:47 PM   #11
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Good job bud. I know this is a car forum but this is motivation to all. What was your diet ....any supplements?
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      03-23-2014, 04:59 AM   #12
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Good job bud. I know this is a car forum but this is motivation to all. What was your diet ....any supplements?
Just protien, a baisc preworkout, I tried different kinds. But I ate 200 calories above my maintains level. 1.5 grams of protien per lbs I weight, roughly 240gram of protien a day, most of them from foods. kept my carbs under 100gs a day got them all from greens and avoided starchy carbs. I ate a good amount of fats nuts/avocado ect ect. I train 5 days a week with two days off, mostly do HIIT high (intense interval training) if you don't know what it is google it. No rudeness intended. They can explain it better. And I weight train. I ate every 3 to 4 hours. Keeping your macros the same everyday will get you results you want!
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      04-03-2014, 05:58 AM   #13
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Need picture of legs to see how many leg days skipped. Good size up top, but don't be that tool who neglects legs. I know you said you squat and dead lift, but in what proportions to chest / back.
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      04-03-2014, 01:46 PM   #14
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Need picture of legs to see how many leg days skipped. Good size up top, but don't be that tool who neglects legs. I know you said you squat and dead lift, but in what proportions to chest / back.
Ah I love when people assume shit.

These are a little outdated. I'll have to take new ones of progress. These are like 3 or 4 months old I think







Now let's see your legs and see how much you "skipped"
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      04-04-2014, 02:40 AM   #15
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      04-04-2014, 03:24 AM   #16
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Yr doing well bro! Great results! Id say as suggestion - focus on yr proportions i.e. Your arms development is lagging behind the rest of yr body.

But other than that keep it up.
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      04-04-2014, 08:24 AM   #17
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A lot of progress over a year, nice results. I've been slacking and haven't been back in the gym in quite a few weeks now. I need to take this as a push to get back in and keep going at it.
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      04-11-2014, 06:30 PM   #18
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Keep up the good work! You've come a long way in a relatively short amount of time
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      04-12-2014, 05:58 AM   #19
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Thanks everyone, it wasn't easy but it's worth it! I want to keep moving and try to compete in a NPC competition in the future a year from now. As for all the negative comments I will not pay attention to you! Worry about yourself!
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