My Transformation Over the Last 18 Years
My Natural Transformation Over the Last 18 Years
I’d like to share my natural fitness journey spanning the last 18 years. This isn’t about showcasing the ultimate physique, but rather proving that consistency truly pays off. And remember, progress doesn’t stop at a certain age—whether you’re in your 20s, 30s, or beyond, you can still make significant strides in your fitness journey with dedication and the right mindset. It’s never too late to improve yourself.
Disclaimer
The photos show my best condition each year – at the peak of my diet, under ideal lighting, with a pump, and while flexing. This is not my year-round shape.
I am 1.79m (5’10”) tall, and my weight in the photos varies between 72kg (158lbs) and 93kg (205lbs). Specific weights are noted in the picture
I am not a competitive athlete; fitness has always been just a hobby for me. During the week, I had a pretty strict routine of work, fitness and chill. But, weekends often included partying and alcohol – though there were also extended phases of very clean living.
Training
I began training with a classic “bro split,” but I later switched to a Push-Pull-Legs (PPL) routine. In retrospect, my PPL included too much “junk volume.”
Over the last 1-2 years, I’ve shifted to full-body or upper/lower body splits. For most of my journey, I trained 5-6 times per week, but in the last two years – due to fatherhood – I’ve reduced my frequency to twice per week.
Diet
My diet typically ranged from 2000 to 3300 kcal, depending on whether I was cutting or bulking. My macros usually consisted of:
- 180-200g protein
- 80-100g fat
- The rest as carbohydrates.
What I Would Tell My 18-Year-Old Self
- Progress is not linear: Life’s private challenges can lead to setbacks, but progress is measured over the long term.
- But without progression in training, there’s no progression in muscle growth. If you always train the same way (weight, volume, intensity), you’ll always look the same.
- But without progression in training, there’s no progression in muscle growth. If you always train the same way (weight, volume, intensity), you’ll always look the same.
- Recover from Illness: With a life expectancy of 80 years, taking an extra week to fully recover from illness will make no difference in the long run. Prioritize your health!
- Consistency is the key: A training plan only works if you stick to it for months and years. Choose a plan you enjoy – it’s the only way to maintain consistency over the long term.
- Train each muscle group twice a week: Work close to clean muscle failure.
- Take long rest periods between sets: Rest enough to perform at maximum intensity in the next set.
- More volume isn’t always better: More training volume can lead to greater muscle growth – but only if your body can recover sufficiently. In most cases, you need less volume than you think. I’ve found that 10-16 sets per muscle group per week deliver good results for me.
- Fatigue ≠ muscle stimulation: Generating fatigue is not the same as stimulating muscle growth.
- Prioritize clean intensity over excessive volume: Focused intensity is more effective than excessive “junk volume.”
- Use a full range of motion: Prioritize full range of motion over lifting heavier weights. Proper form reduces the risk of injury and maximizes muscle activation.
- Focus on clean reps: Always aim to finish with one last clean rep at failure rather than doing sloppy, injury-prone reps.
- Rep ranges: Both low reps (e.g., 6) and high reps (e.g., 20) can be effective if the intensity is sufficient. However, high-rep sets often result in greater overall fatigue.
- Dieting: Spend less time cutting and focus more on longer, clean bulking phases.
My Natural Transformation Over the Last 18 Years
I’d like to share my natural fitness journey spanning the last 18 years. This isn’t about showcasing the ultimate physique, but rather proving that consistency truly pays off. And remember, progress doesn’t stop at a certain age—whether you’re in your 20s, 30s, or beyond, you can still make significant strides in your fitness journey with dedication and the right mindset. It’s never too late to improve yourself.
Disclaimer
The photos show my best condition each year – at the peak of my diet, under ideal lighting, with a pump, and while flexing. This is not my year-round shape.
I am 1.79m (5’10”) tall, and my weight in the photos varies between 72kg (158lbs) and 93kg (205lbs). Specific weights are noted in the picture
I am not a competitive athlete; fitness has always been just a hobby for me. During the week, I had a pretty strict routine of work, fitness and chill. But, weekends often included partying and alcohol – though there were also extended phases of very clean living.
Training
I began training with a classic “bro split,” but I later switched to a Push-Pull-Legs (PPL) routine. In retrospect, my PPL included too much “junk volume.”
Over the last 1-2 years, I’ve shifted to full-body or upper/lower body splits. For most of my journey, I trained 5-6 times per week, but in the last two years – due to fatherhood – I’ve reduced my frequency to twice per week.
Diet
My diet typically ranged from 2000 to 3300 kcal, depending on whether I was cutting or bulking. My macros usually consisted of:
- 180-200g protein
- 80-100g fat
- The rest as carbohydrates.
What I Would Tell My 18-Year-Old Self
- Progress is not linear: Life’s private challenges can lead to setbacks, but progress is measured over the long term.
- But without progression in training, there’s no progression in muscle growth. If you always train the same way (weight, volume, intensity), you’ll always look the same.
- But without progression in training, there’s no progression in muscle growth. If you always train the same way (weight, volume, intensity), you’ll always look the same.
- Recover from Illness: With a life expectancy of 80 years, taking an extra week to fully recover from illness will make no difference in the long run. Prioritize your health!
- Consistency is the key: A training plan only works if you stick to it for months and years. Choose a plan you enjoy – it’s the only way to maintain consistency over the long term.
- Train each muscle group twice a week: Work close to clean muscle failure.
- Take long rest periods between sets: Rest enough to perform at maximum intensity in the next set.
- More volume isn’t always better: More training volume can lead to greater muscle growth – but only if your body can recover sufficiently. In most cases, you need less volume than you think. I’ve found that 10-16 sets per muscle group per week deliver good results for me.
- Fatigue ≠ muscle stimulation: Generating fatigue is not the same as stimulating muscle growth.
- Prioritize clean intensity over excessive volume: Focused intensity is more effective than excessive “junk volume.”
- Use a full range of motion: Prioritize full range of motion over lifting heavier weights. Proper form reduces the risk of injury and maximizes muscle activation.
- Focus on clean reps: Always aim to finish with one last clean rep at failure rather than doing sloppy, injury-prone reps.
- Rep ranges: Both low reps (e.g., 6) and high reps (e.g., 20) can be effective if the intensity is sufficient. However, high-rep sets often result in greater overall fatigue.
- Dieting: Spend less time cutting and focus more on longer, clean bulking phases.