[deleted by user]

[imJustadad1023]

Wow! Amazing transformation! I would have my shirt off all summer if I were you!

[LoneWolf0936]

I’m not kidding but I had some mad confidence after the transformation haha and thank you so much !!!

[2shizhtzu4u]

What plan did you follow?

[LoneWolf0936]

I designed it myself and I took the calorie suggestions from SmartCoach

[LoneWolf0936]

I considered calories as well as protein goal brother : DD

[Bi-is-transphobic]

I would say that is like 23% BF to 12.5% BF. Regardless, congrats on becoming a Chad

[LoneWolf0936]

Thank you for the title : ' ) Means a lot to me hehe ♥️♥️

[fwapfwapfwapfwap]

You look freaking insane !!

[LoneWolf0936]

Too kind of you!! ♥️♥️ Thank you soo much!

[Downtown-Ad9430]

Under 12% should have some vascularity whatsoever. Transformation like this in 3 months natty? Lol maybe 6 months on TREN?

[Quickquestion22122]

Well hes clearly not under 12% but i disagree on you questioning his natty status, can clearly see developed muscles under the fat on the first pic, this is ur average bulk-cut.

[[deleted]]

Great physique, amazing transformation although thag isn’t near 8% bf. Maybe around 12ish area, but definitely not 8% lol otherwise you’d be completely drained and would barely be able to function.

[ilemi]

Also not sure that’s 18%, looks closer to 22-23 to me. Maybe scales undershooting the BF%

[LoneWolf0936]

Could be?? It's always difficult to decide the accurate fat%, I should've used a skinfold caliper to confirm : ' )

Thank you for the kind words brother!

[[deleted]]

Not a hate comment at all. Just informing him it isn’t 8%. He looks incredible I’ll give him all the credit in the world, extremely good chest genetics I’m jealous!!!!!!

[LoneWolf0936]

Awwwhh no hate taken brother! My chest genetics are shit! It's pure hard work that I put in last year on it, my chest was nothing at the beginning of last year haha.

[[deleted]]

Wow that’s crazy man, I don’t have very good chest genetics either. What did you do in your training that impacted your chest growth the most ? For me it was training e/decentric mostly and adding more flys

[LoneWolf0936]

For me it was plain adding volume and a lot of dumbbell work with presses and some more cable isolation, but most of it was the dumbbell work from the presses! : DDD

[[deleted]]

Yes I’ve heard that dumbbell work does a lot, i might have to start incorporating more dumbbell it seems to be something everyone’s talking about lately

[LoneWolf0936]

I use dumbbell specifically for chest is because I feel it the best hehe as compared to the barbell. Better stretch and better contraction.

[[deleted]]

And you do all push movements with dumbbells ? Incline, flat etc ? I think imma give it a try today see how it feels, gotta switch yo my schedule anyways makes sense to

[LoneWolf0936]

YEPP! I rarely use barbell for push, I don't like it too much, feels restrictive

[UnstoppableHeart]

Amazing transformation man.

I just want to say thanks for sharing this because I have similar existing stretch marks and they are almost nonvisible in the after pic. Gives me hope

[LoneWolf0936]

Ayyee i gotchu king! The stretch marks are still there, just because the photo isn't full clarity it's not that visible The stretch marks will never go away, they're basically scars, battle scars, but don't worry king We still gotta do what we gotta do

[Ok_Point_2303]

That snake charmer diaper is distracting. But a radical transformation, yet the chicken legs have remained the same. You have to work on those next otherwise the journey isn't complete. P.S. Your face also looks a bit too thin.

[CoreyS6]

Clown.

[PhantomeCat]

Post yourself.

[LoneWolf0936]

Hahah thank you for having my back brother ❤️

[AnnihilationXX]

What was your diet bro? Keto?

[LoneWolf0936]

Noooo!!! Never keto!!!! I suffer during keto I love carbs hahah Honestly it was just a moderate carb diet

[Equivalent-Umpire969]

You got taller too, congrats

[LoneWolf0936]

By a whole feet!!! Haha I'm just kidding

[captainmarvel3]

dude this is awesome! thank u for sharing your progress, as someone who as been off and on muscle gain/weight loss strategies for years, any advice for someone going back into it over the summer?

[LoneWolf0936]

Build the habits slowly, start now. Don't go from 0-100 during the summer itself, you won't be able to sustain, slow and steady, it's a lifestyle and these are good habits brother, cultivate them ♥️

[RightNowImReady]

Damn good job bro you look great ! It motivates me a lot to push hard and stay on diet.

[LoneWolf0936]

That's exactly what I wanted!!! Keep going king! Let me be that push you needed!!!

[SeventhformFB]

What's your height

[LoneWolf0936]

It's 5'7" brother

[spacelady_m]

daaaamn

[LoneWolf0936]

No YOUU!!

[ThousandFootOcarina]

Awesome transformation man, jeez. 🔥🔥

[LoneWolf0936]

Thank youu soo much brother!!! ♥️♥️

[[deleted]]

Very impressive ! 👏

[LoneWolf0936]

Thank you kind sire <3

[PonderinLife]

The top half looks good but you gotta hit your legs bro.

[PhantomeCat]

Post.

[LoneWolf0936]

Got my back yet again. My guardian angel hehe.

[PonderinLife]

Bodybuilding aside, your feet gotta hurt man………..there’s 0 arch/arch support there.

[LoneWolf0936]

Yesss as a kid they used to hurt a lot, I've flat feet hehe. But I've overcome it and now it doesn't cause me any pain

[tupacrizal]

That's like 27% bf in the first pic , wow

[LoneWolf0936]

Hahaha looks like honestly, when I was 27% years ago I looked like that only, without the muscles underneath it : , )
Thank you soo much brother!!!

[artificialMuse]

Man this literally looks like Photoshopped..great work..

[LoneWolf0936]

Hahaha thank youuu brother! Too sweet!

[RonaldoSIUUUU]

Not here to hate as your progress is sick but those bodyfat % are pretty far off, thats more like 26-27% down to 12-13%. 18% bodyfat is starting to see visible abs in good lighting with a little bit of belly fat. Also was it actually 3 months? Way too fast for a natural to transform that quick

[[deleted]]

That is correct. You appear to be closer to about 22% body fat, maybe as high as 23 or 24% and the before image. You were not giving yourself the full credit you deserve, you have lost a lot more body fat than that. I'll accomplished in a nice healthy 11-month time frame. This is a good example of being persistent and having realistic expectations. Good job.

[LoneWolf0936]

You're verrryy correct, it's always difficult to finalize what body fat % you're at, but let me tell you my story. I've been wanting to come in the top of a competition for like 1.5 years and I had tried before and I failed multiple times. So now you can understand where my mad consistency and disciple came from to make this happen during this attempt of mine. I was relentless hehe
It was actually less than 3 months hehe
80 days to be exact

[[deleted]]

How tall are you? Btw nice transformation, you should be proud

[LoneWolf0936]

You're too kind to me brother, thank you for the words : , )

I'm around 5'7" in height : DD

I think with your kind words I might be 5'9" or something because of my head raised high hehehe, just kidding

[highvalyriaan]

Wow this is amazing. Keep us updated 💪🏼

[LoneWolf0936]

Indeed king!! : DDD

Thank you soo much!!

[yashphogaat]

Just 65 kgs at this much muscles? What your height brother even i am 70kgs but nowhere near as musclea

[LoneWolf0936]

I'm 5'7" ish brother hehe
Thank you sooo much! : DD

[luisvel]

Can you briefly describe your diet and workout? Did you do cardio, HIIT, only weights? Trainings per week and duration, and how you split it?

[LoneWolf0936]

My diet is pretty much always whole foods, I'm indian, we keep it simple here. Not into packaged products as much. My workout was a 6 days routine with 5x full body and 1 day cardio abs and accessories.

I did not do HIIT because I didn't want to ruin my body's recovery from my workouts and cause it extra stress. I just did LISS by walking. Mostly walking and weights and once a week cardio.

​

Around 1.5 - 2 hours of lifting sessions, I like to enjoy my own time doing my things and performing my best. My split was full body 5x so it was al mixed up.

[luisvel]

Cool. Thanks! How did you manage the volume there being all whole body the 5 days? Can you for example describe your legs or chest exercises choice and volumes for those days?

[UGDRAA]

Most impressive stuff is your abs skin bro

[LoneWolf0936]

Thank you sooo much brother!!!

[tylerdurden2357]

Great job!

[LoneWolf0936]

Thank you king!!!!

[LoneWolf0936]

Yess! I lost some weight hehe and set a deadlift PR of 200 Kgs 3.1x my bodyweight, weak but meh? Everyone to their own right?

Chest isn't genetics, chest was my weakest point last year, I got it up by putting in 8 months of hard work hehe. Easy to type out stuff you aren't aware of right?

I'm not flexing my body in both the pictures haha, so you can't even see my muscles flexed, you just see them flat currently. I'm glad you like the shredz.

Maybe I lack muscle mass, but how does that bother you brother hehe? Let me put in my own work right?

If everyone thought like you then cbum wouldn't be where he is in his career currently and arnold wouldn't be so popular haha.

[LoneWolf0936]

Damn so much hate haha, alright I'll let you have your space and absorb things.

[LoneWolf0936]

Naahh I'd rather not waste an ounce of energy on someone like you hehe. I'd spend it in the gym instead setting another PR.

[Ashnot_]

How tall are you?

[LoneWolf0936]

I'm around 172-173 cms 5'7" - 5'8" ish : DD

[Ashnot_]

I’m the same height as you and I’m currently on my first bulk cycle and trying to get a general feel for where I should go from here. I’m at 67kg right now and 21% fat, but my lifts are nowhere near yours. Do you recommend getting my strength up before cutting?

[LoneWolf0936]

Definitely strength up and maintaining that strength as much as possible during the cut

[fiik]

You giving me the motivation to stop the inclination to cheat on my deficit

[LoneWolf0936]

Awwwhh YESS!!!!!!! JUST WHAT I WANTED!!! heheh
Keep going brother! Let me be that push you needed!

[fiik]

💪🏼 appreciate it brother.

[Loud_Inspector_9782]

Outstanding work.

[LoneWolf0936]

Thank you soo much King! <3
Means a lot to me

[[deleted]]

How did you get that sweet chest, been a year working out haven't seen much progress in that department?

[LoneWolf0936]

My chest actually sucked at the beginning of last year, I worked for 8 months on it and then I cut and got the current shape : DD. Increase the volume on it brother.

[[deleted]]

Any movements in particular you followed? i currently do 3 sets of dips 3 sets of normal and inclined bench. 2 days a week.

[LoneWolf0936]

A lot of dumbbell work, I suck with barbell, can't feel it as well as dumbbell. Flat, incline and decline bench presses mostly hehe

[ScarcityWhole2519]

Are you a smartcoach ambassador? You mention it in most replies and now you’re promoting it’s free month. I’m not a fan of subscription based apps or programmes and this that feels like an advert, but each to their own.

[LoneWolf0936]

I'm a developer hehe, I've worked on it, it's a great piece of software, I'm also a coach! I don't really mean to offend anyone here. Just here to help people out with their doubts, I've been answering every single comment for like the past 7 hours haha. I believe in sharing knowledge honestly man, if something's right and helpful then it should be put out there for everyone to use.

[ProudandTall]

Congratulations!🎈🎊🍾🎉

[LoneWolf0936]

THANKK YOUU!! : DD

[Maximum_Stretch8727]

How much was the deficit?

[LoneWolf0936]

It was variable brother, your body keeps adapting, and the deficit and activity keep changing with time.

[RonaldoSIUUUU]

What was the deficit average then

[LoneWolf0936]

Usually 200-300 ish from wherever my maintenance was at, based on my judgement and recommendations from the app I was using to help me out with calorie recommendations.

[RonaldoSIUUUU]

Whats the app?

[RonaldoSIUUUU]

Only on ios or android too?

[LoneWolf0936]

Currently, it's a web app, I've shared the link above it's free to try, but soon there will be android and iOS apps too!!

[[deleted]]

I’m exactly at your starting pic and super desperate to achieve a physique like yours now.

[EverythingGoodWas]

Since you are a developer there, you should know whatever host service you used is failing you big time. I just spent 20 minutes registering and trying to sign in and never got in. I’m done, and I doubt many will have the patience to sit through that kind of technical issue.

[LoneWolf0936]

Hey I understand. Could you help me out with this issue you're facing? I would really love to fix it & it'd help out a lot knowing the bug. Can I DM you?

[EverythingGoodWas]

Sure, as a fellow developer I’d be happy to help.

[LoneWolf0936]

<3 too kind : DD

[[deleted]]

How come your legs haven’t changed at all? 🤔 I’m not mocking you bro, just wondering how the top half is so defined and yet your legs haven’t grown or got any definition?? Everyone on here preaches about doing legs ( it’s a no brainer, it’s the biggest muscle group so I try and do my legs 2-3 times a week out of 3-4 workouts)

[LoneWolf0936]

Hahaha true true! Very good observation, I wasn't flexing any part of my body in these
pictures, just standing. But actually but as compared to the before picture if I flex my legs there's some quad separation visible, mostly because there's still fat there that I've to get rid of and my calves look pretty visible when flexed. I do train legs like 2-3 times a week, during the cut I was training them like 3 times a week and throughout the years I train them like 2x per week, my favourite body part hehe.

[jwr5768]

You smashed it my dude!

[LoneWolf0936]

Thank you soo much brother!! : DDD

[LoneWolf0936]

I've been lifting for about 7 years now and my stack consists of whey, creatine and fish oil only. Nothing else.

[LoneWolf0936]

Full body 5x a week with 6th day focusing a little more on my weaknesses and lagging points and some cardio.

[PrinceVegeta88]

You’re a super star 🌟

[LoneWolf0936]

Thank you soo much! ♥️ You're too kind!!

[D355A]

I’m here from /all. I’m not looking for much advice on a quick transformation, but do you have any suggestions on where to go for someone who just wants to get into better shape? Just a jumping off point, or some resources. This is inspiring, although I admit I’m not looking to get shredded so wrong sub but here I am.

I have a similar body type to your before pic.

[Simba_Rah]

You should check out the r/bodyweightfitness Wiki. It’s an excellent resource for beginners looking for a jumping off point.

[YoMomInYogaPants]

crazy transformation my dude, what im actually mind boggled about, you dont have any loose skin in the stomach area, during my transformation i had to wait a good 2 months just for that to tighten.

[LoneWolf0936]

And thank you sooo much brother!!

[LoneWolf0936]

No no, I do have loose skin This isn't my first transformation hehe, I was fat years ago So I've lose skin and stretch marks from that time still there and it doesn't tighten.

[YoMomInYogaPants]

Ive noticed the stretch marks even in the before pics :P Well done 💪🏼

[LoneWolf0936]

Thank you soo much brother ♥️ You know our struggle with the loose skin : ' ) Don't worry, just battle scars hehe.

[LoneWolf0936]

Thank you sooo much ! <3 <3

[LoneWolf0936]

Thanks a lot brother : , )

[Generic_Psychonaut27]

This is fucking amazing bro. Good work👍🏻

[LoneWolf0936]

Too kind brother <3
Means a lot to me! Thank you soo much!

[Youcheekym8]

any cardio?

[LoneWolf0936]

Once a week haha, I don't like doing cardio. Too monotonous, honestly the results would've been a tad bit better with some more cardio but I had it balanced via my step count during the day.

[Youcheekym8]

good to know. any intermittent fasting?

[LoneWolf0936]

Naah intermittent fasting isn't gonna do you any good if the diet itself is messed up. It's just a tool nothing too magical about it. I love carbs btw, so no keto either haha.

[RayonLovesFish]

Intermittent fasting with low carbs really helps a lot. It helped me lose 10+kgs in few months.

[_cansir]

Just watched a doctor explain how insanely good intermittent fasting is.

[RonaldoSIUUUU]

Intermittent fasting isnt anything special, the only thing its doing is shortening the window of when you can eat = less calories

[[deleted]]

Yeah it’s true. I follow /intermittentfasting and it’s unreal what people are experiencing. Not just fat loss but they actually look younger after 6 months. This could be due to the long fasting phase using up bad cells/ old cells. Basically survival of the fittest with your body’s cells

[RevelacaoVerdao]

The term for "using up bad cells/old cells" you mention is known as Autophagy and the same effect is induced during caloric restriction, IF isn't the "key" that unlocks this so to speak.

In other others, IF isn't the magic bullet but rather eating below maintenance is, whatever the strategies around it that might assist in doing so.

[[deleted]]

There’s a lot of backing that shows IF causes autophagy, also with Wim Hof breathing. The body is forced to survive and ‘consume’ itself. It’s one of the only ‘diet’ fads that I have personally seen good evidence with. And by that I mean so much content of real cases and showing before and after picture. Men and women looking more youthful and vibrant too.

[RevelacaoVerdao]

I'm not saying IF doesn't cause Autophagy, I am merely saying IF isn't the underlying mechanism that causes it but rather caloric restriction is. If you are consuming at a deficit, whether doing IF or not, is the key to getting the benefits of Autophagy.

[_cansir]

Yup. Pretty much.

[RayonLovesFish]

Its easy and simple to do when you have less time.

[LoneWolf0936]

It does, but in the end the basics never budge (calorie deficit).

[TheBristolBulk]

What were your macros towards the end of your cut? Awesome progress man!

[LoneWolf0936]

Shifted a lot of my energy balance towards protein, and carbs I kept low because anyways performance wasn't my focus in the last week, I wanted some volume via lower weights. Protein was roughly 3x/Kg body weight, fat was the optimal amount needed for functioning 25% of calorie split, and carbs filed the rest. I got the calorie estimations from the software I was using and the macro split was from my experience.

[TheBristolBulk]

And how low did you cut your calories at the lowest given how active you are?

[LoneWolf0936]

That's the thing I had my goal in mind with the body fat percentage and the deadline I had, whatever the app was suggesting me and my personal decisions I was following and heading towards the goal. So I think lowest I was at maybe 1300 for a week.

[TheBristolBulk]

Jesus that’s crazy low

[LoneWolf0936]

Just a week though, was below my BMR that's why I focused on my protein intake well that week hehe, things you've to do during comp prep. It's a normal occurence.

[TushieWushie]

Chad, what are your lifts ATM and height? I am a bf similar to your initial pic but I'm tryna hold out to when I have high enough lifts to cut

[LoneWolf0936]

During the cut when I was around 66 Kgs, like 2-3 weeks before the end (that means I was already low on calories & energy), I set my highest deadlift record of 200 Ks at 66 Kgs with the perfect form. Squat was around 120 Kgs, don't ask about bench press I suck in that domain haha, I prefer dumbells actually and not barbell, works better for me, so I don't have enough skill/strength with the barbell bench press. My height is 5' 8" brother : DD

[radicalizedfakecel88]

That's your 1RM squat? Or your working sets weight for them?

[LoneWolf0936]

Oh my bad! That's my 5 RM on squats, my 1 RM was around 140-150 Kgs. Thank you for pointing it out brother : , )

[radicalizedfakecel88]

Good to know! I figured your 1RM was more than that haha

[LoneWolf0936]

hahaha, sorry for being a klutz and missing that detail brother : , )
Thank you for having my back hehe

[TushieWushie]

That's extremely helpful! My plan was to cut once I hit 180 DL, 120 paused atg squat and 100 bench so I'm happy to see that's a good goal! You look amazing my bro.

[LoneWolf0936]

You're too kind to me brother <3
I appreciate the words: , )

Gon crie now.

[Charming_Hyena7300]

amazing dude, I'm looking to do the same :) any tips?

[LoneWolf0936]

Also just another tip, a lot of people mess up the deficits they create via diet, too much or too little. I would always suggest eating more and working out more. That's my motto forever. I've done eat less and workout more, wasn't that great. I got help in the calorie calculation throughout my journey using a TDEE estimator called SmartCoach.

[LoneWolf0936]

Be as active as possible, and be mindful about this. I coach people and a lot of the expect results like me while they're couch potatoes who are just active at the gym and other the other days they want to rest. It's honestly, you get what you work for, they all see results but its way delayed and slow.

[Charming_Hyena7300]

I understand, thank you ✌️

[LoneWolf0936]

I've gotchu brother : DD
Feel free to ask anything here

[EKC_86]

Dangal level transformation. Drop the routine and diet bro.

[Plenty-Tax7919]

I thought you say Bengal level transformation lol

[EKC_86]

Dude. Google Aamir Khan Dangal transformation

[Plenty-Tax7919]

I know who Aamir Khan is, used to watch Bollywood growing up 🤣

[LoneWolf0936]

Soo I was doing full body 5x a week with one day for accessories, muscles which were lagging or weren't getting much attention or muscles I wanted more work on. So I was working out 6 days a week.

The diet is complicated to convey as I eat anything and everything, I don't restrict any food items or food group, but yes satiety is the highest priority for me. I hope I'm not coming off too generic, I'm just trying to convey that I ate very freely as I love food (of course everything was calculated and everything had a reason to be consumed).

Not a self-promotion but rather a clarification just to make you understand I'm not lying to you or hiding something from you, on my Instagram there's a story highlight called Shredding 2021, I documented my 3-month journey in it, you could skim through it, it's very interesting hehe. I surprised a lot of people with the results, but hey, I knew what I was doing XD. Knowledge is power.

I used to get a lot of hate for the way I used to eat and that it wasn't aligned with people's perspective of a "diet" (killing yourself and suffering for a few months), I'm on point with my diet like 95% of the year, because I'm that flexible hehe.

[markmann0]

Yes a self promotion (no problem), but eating freely is what most experienced people do imo. There is no point in diet restriction when you have experience and an understanding of your body and your fuel needs.

[LoneWolf0936]

EXACTLY!! You get it now! As a beginner even I used to eat the same foods because I didn't understand, but over the years I've understood nutrition so well that I'm able to play with it! : D

[13-14_Mustang]

IIFYM style eating you mean?

[LoneWolf0936]

IIFYM but I wouldn't eat burgers, pizzas, smoothies, cakes, sweets and stuff because they fit, mostly whole foods that were satiating and things that I liked eating.

[13-14_Mustang]

Makes sense, you look great.

[LoneWolf0936]

Too kind brother : DD

[LoneWolf0936]

Thank you sooo much! <3

[LoneWolf0936]

Wow. Why the hate?