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  1. #73
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    Re: tkD update pics

    ^^ Thanks guys!


    @TKOL: Definitely not 21" ripped to the bone. I think they're @ 16" or so.





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  2. #74
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    Re: tkD update pics

    Yesterday's refeed meals:

    I had 450 gr of carbs, and 3 of the meals where like this: grilled chicken breast and 400-500gr of sweet potatoes. The best thing on a diet. Felt like I was in heave lmao.


    944452 10201218987304698 722810958 n 1




  3. #75
    Mecca V.I.P. bodybuilding reputation FEVER's Avatar
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    Re: tkD update pics

    hehe my medium days are 400g carbs on diet

    How does your delt routine looks like?




  4. #76
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    Re: tkD update pics

    Quote Originally Posted by FEVER View Post
    hehe my medium days are 400g carbs on diet

    How does your delt routine looks like?
    How many calories per day? How do you rotate them?



    My delts routine is:

    - 3-4 sets rear delt db fly (90 degrees bent over) 10-15 reps
    - 2 sets lateral raise machine 15 reps
    - 2-3 front db raises superset with db presses 10-12 reps
    - 4 sets db lateral raises 10-15 reps
    - shrugs (2 sets db's 2 sets with a bar...alternating ..etc) reps till failure.


    There are days where I get almost 4 sets per exercise (for all of them), others where I alternate between 2 and 4 sets per different exercise, and so on. I don't do the same rep scheme or set scheme every time. Going by feel, day, mood etc. Sometimes I could do only 3 sets of firrst rear delt exercise, and then continue with only 2 sets for the rest of them, finishing off with other 3 sets for db lateral raises (supersets). Rest is very very short between the sets and even exercises. Less than 30 seconds at time, or actually the time I need to change the weights, and that's it.




  5. #77
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    Re: tkD update pics

    meal look great.




  6. #78
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    Re: tkD update pics

    Im only at week 2 so still just a small rotation.

    All days is 250g protein, 80g fat

    DAY 1: LEGS, ABS (500g carbs)
    DAY 2: CHEST, DELTS, BICEPS (400g carbs)
    DAY 3: CARDIO (300g carbs)
    DAY 4: BACK, TRICEPS (400g carbs)
    DAY 5: CARDIO (300g carbs)
    repeat




  7. #79
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    Re: tkD update pics

    Quote Originally Posted by FEVER View Post
    Im only at week 2 so still just a small rotation.

    All days is 250g protein, 80g fat

    DAY 1: LEGS, ABS (500g carbs)
    DAY 2: CHEST, DELTS, BICEPS (400g carbs)
    DAY 3: CARDIO (300g carbs)
    DAY 4: BACK, TRICEPS (400g carbs)
    DAY 5: CARDIO (300g carbs)
    repeat

    Looks good! How much do you weigh?




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    Re: tkD update pics

    My start weight was 97.5kg but will only use the mirror from here. Hope too get as good results as you




  9. #81
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    Re: tkD update pics

    Quote Originally Posted by FEVER View Post
    My start weight was 97.5kg but will only use the mirror from here. Hope too get as good results as you

    Wish you best of luck man! It will be worth it, believe me. Seeing the results in the mirror will fire even more your motivation to continue! Go get 'em!



    A small update on me, well today is the refeed day, so it's all good. 500 g of carbs for today, from oats,honey,banana in the morning (breakfast), baked potatoes (lunch), white rice -pre workout, will have some whey, almond milk and kellogs cereals -post workout, and some baked potatoes again after.


    I wish everyday would be refeed day, while the results are the same, damn.




  10. #82
    Mecca V.I.P. bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation bodybuilding reputation Charlie's Avatar
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    Re: tkD update pics

    You guys look great! I am just starting so I will not add pictures yet.
    How long do you guys lift each day and do you lift every day?

    Sent from my Nexus 4 using Tapatalk 2




  11. #83
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    Re: tkD update pics

    Updatez or what?




    coEomg6 1




  12. #84
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    Re: tkD update pics

    Looking awesome man. Abs are ripped for sure!

    This should be nomitaed thread of the month for sure! Great work here TKD and great work on the workout and diet as well. Much appreciated.




  13. #85

    Re: tkD update pics

    ^Great abs and thighs shot there tkd


    Im extremely leaner now with 21'' guns........dig it bitches!!!


  14. #86
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    Re: tkD update pics

    looking pretty shredded man! great job maintaining your diet. i can't diet for more than five months lol.


    "the reason why i do all that, put my body through all that is 'cause i love it!"- The GOAT

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  15. #87
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    Re: tkD update pics

    Quote Originally Posted by Ajthemeso View Post
    looking pretty shredded man! great job maintaining your diet. i can't diet for more than five months lol.
    Thanks brah!

    When I first started the diet, I wanted to do it for like 10 weeks (beating my previous diet of 8 weeks), but when I got to the 10th week, I said "wtf let's make it 12 weeks like the pro's are doing for the shows", so I continued to 12, then 14 and so on. Now I can't stop, and it became a lifestyle. Of course there are a few days here and there where I would binge eat all day, and feel like I don't want to continue with the "clean eating", but after I feel like a pig the motivation kicks back in immediately lol, and I go back on the diet (2000-2500 cals/day).




  16. #88
    Elvira turns me on bodybuilding reputation bodybuilding reputation Natzo's Avatar
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    Re: tkD update pics

    Hey I think my shredded brah doesn't mind that I use his awesome thread just to show some of my progress too. It's only fair to do it here after this very thread inspired me to start and keep doing this!

    10 weeks now weight at 81.2kg 179lbs.

    FotoFlexer Photo zps8cae08f5 1

    IMG 20130525 130352 zps7f707d97 1

    IMG 20130526 125259 zps9a7e9296 1


    sigpic74948 1

    Natzo's LOG - Check my workouts!ASC 09 Top 5 pick Champion'10 MM fantasy Football league Champion


  17. #89
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    Re: tkD update pics

    Quote Originally Posted by Natzo View Post
    Hey I think my shredded brah doesn't mind that I use his awesome thread just to show some of my progress too. It's only fair to do it here after this very thread inspired me to start and keep doing this!

    10 weeks now weight at 81.2kg 179lbs.

    FotoFlexer Photo zps8cae08f5 1

    IMG 20130525 130352 zps7f707d97 1

    IMG 20130526 125259 zps9a7e9296 1
    Hey Natzo, nice to see you man. Looks like you have been working! You and tkd both!

    Really glad to see you back here! Have read many of your threads.

    Sent from my Nexus 4 using Tapatalk 2




  18. #90
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    Re: tkD update pics

    How tall are you guys? natzo? Tkd?






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