Tonka at 167 lbs 3 weeks out 22 years old age

Tonka · Sep 23, 2012

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.

pakiman · Sep 23, 2012

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 · Sep 23, 2012

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

tkD · Sep 23, 2012

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

Natzo · Sep 23, 2012

Looking great man!!

awesome conditioning @ 3 weeks out

great FLS!

Tonka · Sep 24, 2012

Why only 1 hour?

dilatedmuscle · Sep 24, 2012

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 · Sep 24, 2012

Vastus Lateralis*

pakiman · Sep 24, 2012

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 · Sep 24, 2012

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

MuscleMecca Crew

Tonka · Oct 19, 2012

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 · Oct 20, 2012

Good conditioning. Congrats, good work.

blergs · Oct 30, 2012

pakiman said:
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 · Oct 30, 2012

Tonka said:
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 · Nov 29, 2012

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 · Dec 29, 2012

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 · Dec 30, 2012

Well done!

Tonka at 167 lbs 3 weeks out 22 years old age

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