Recent content by JeffFran

Hello guys. As everyone, sometimes we have a hard time to make a fair self analysis, despite our knowledge about training, diet and supplements. In the last 1 year and a half, I gained around 7lbs, while maintaining similar body fat percentage. I started to train differently, lower reps and...

Thansk bro! This is just the beginning of a big journey! Hard work is worth it and I am sure that you can achieve whatever you want as well

You there bro? I had answered your questions!

We have increased calories after our yesterday's revision. Now I will start doing a low and high day changing everyday (carbs). The low day consists of same amount of carb intake that we were doing on the last 2 weeks while total calories were increased by 150kcal. High day consists of more 50g...

Correct! Pre: 20g malto 5g creatine 30g whey Intra: 20g malto 10g bcaa Post: 30g whey 20g malto 5g creatine 45m after post workout shake I’ve a solid meal consisting of: 150g chicken 150g white rice or sweet potatoes Veggies Macros are like: 170-190g carbs (depends if I choose rice...

Thanks bro. Hard work and having good people around makes all the difference Enviado do meu iPhone usando o Tapatalk

The changes we have done consists of 5 to 6 days training but dividing the muscle groups like shoulder having its own day instead of doing with chest. Intensity is higher with 45-1m rest max between sets or giantsets since my coach is coached by Milos Sarcev for 3 years. Intensity is crazy and...

Arms ara lacking but overall I think I have made some improvements!

Thanks bro. I have never realized how good I have achieved and seeing this picture I still can not believe that's me.... Seeking to compete in a 2 year time, he said he would like myself competing in Classic in a 2/3 years time

Bros I have an update photo that I took today. I would like to say I have increased calories from 2100 to 2500kcal and changed training routine since I’m working with the National bodybuilding champion who is from my gym and he is coaching me for around 2 weeks Enviado do meu iPhone usando o...

one year ago .... Enviado do meu iPhone usando o Tapatalk

This is for everyone who have commented this thread and all the support I have been receiving... As you might know it's hard to do those transformations because you start to doubt yourself and making questions but those questions and doubts are superfluous when we have people like you around...

Thanks bro!! I will keep going as I am, maybe adding calories and increase cardio just to allow myself to eat a little more haha I am looking forward to this journey because I have a personal goal to accomplish and If I made it so far here, the sky is the limit now

Man you are constantly helping me with your feedback and words and it makes so much easier! I Have to thank you so much! I think I will leave calories as they are currently and keep cardio around the same as it is, or I might add calories and add calories just because I like to doing cardio and...

Legs Enviado do meu iPhone usando o Tapatalk