Tonka at 167 lbs 3 weeks out 22 years old age

[Tonka]

Hi guys It's been a while.. Thought I'd update you on my first contest I'm finally doing.. Cut down a bit quickly at 10 weeks out so I think I could have done a lot better doing it 22 weeks out preserving more muscle in the process. Currently 11% body fat at 167 lbs doing 3-4 hours of cardio a day.


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[pakiman]

You look great for 3 weeks out. I'm not to keen on you continuing 2 to 3 hours of cardio though... you need to cut back and try to dial in more through strict diet than cardio from here on in. Again you look great!

[Tonka]

Theres the full video.
It's also just powerwalking that I do nothing too high intensity.
Thanks Pakiman

[tkD]

You look great, man. FDB looks fuking awesome! Keep up the good job!

[Natzo]

Looking great man!!

awesome conditioning @ 3 weeks out

great FLS!

[Tonka]

Why only 1 hour?

[dilatedmuscle]

Looking great. From the back, stand atleast shoulder width apart and point your knees out, never keep your legs narrow. Pointing your knees out will show your vastus and give your legs more width and sweep.

[dilatedmuscle]

Vastus Lateralis*

[pakiman]

How do you even fit 3 to 4 hours of cardio into a day? 30 to 45 min at night and 30 to 45 min empty stomach in the morning should be all anyone should ever need... especially someone in their early twenties!

[Tonka]

Im a personal trainer at my gym so im in the gym all day so i just fit them in between client sessions.

[Tonka]

Comp day




1 day after feeling awesome





Came 5th at the ANB Nationals for the under 80 kilos junior's division so I'm pretty satisfied with the end result. Best thing I got out of it would have been the experience.
Just noticed the pictures are slanted sorry about that.

[dilatedmuscle]

Good conditioning. Congrats, good work.

[blergs]

How do you even fit 3 to 4 hours of cardio into a day? 30 to 45 min at night and 30 to 45 min empty stomach in the morning should be all anyone should ever need... especially someone in their early twenties!

I agree 100%
and fatloss is 99% diet. i get my abs showing just by tweeking diet and still lifting heavy with minimal cardio.

I do think cardio is great for health but mor ethen 1-2X a day or 1hr to me seems like over kill.

What i WAS goign to post before i saw that:

HOLY CRAP! you look great for 167!
how tall are you?

[blergs]

Came 5th at the ANB Nationals for the under 80 kilos junior's division so I'm pretty satisfied with the end result. Best thing I got out of it would have been the experience.
Just noticed the pictures are slanted sorry about that.

Congrats man! very good!

[Arcane1129]

Didn't see these until now, you look awesome Tonka! You've certainly come a long way since you first posted pictures years ago

[ronnie12]

You are looking really good. You did a great job in a short period of time, You will get the great body if you will continue the hard work..

[sexnews]

Well done!