One Year Weight Transformation: M/30/5'11" [64Kg 72Kg]

Introduction

Reddit user tules posted about his one-year weight transformation, which saw him lose weight and gain muscle. The post details his journey towards a better physique and how he achieved it. This article will delve deeper into tules' transformation to give readers an idea of what diet and exercise can do for them.

Diet

Tules' diet consisted mostly of Korean food, with the occasional fast food meal. However, he made a conscious effort to consume more protein and drink more milk, sometimes up to 3 liters per day, to support his muscle growth. Despite not following the GOMAD program, his high milk intake provided him with the necessary nutrients to support his gains.

Exercise

Tules did the Big but Boring accessory work from the website 5/3/1, which involved doing five sets of 10 of the same exercise he was already doing that day plus 5x10 of another exercise. This additional volume helped him focus on areas of his physique that were lagging, particularly his delts. The program supported his goal of losing weight while building muscle.

Conclusion

Tules' transformation serves as an inspiration for others looking to achieve a better physique. His focus was on diet and exercise, which can lead to significant changes in one's body composition. Readers should consider experimenting with different types of food and training programs to find out what works best for them.

Takeaway

The key takeaway from tules' transformation is that with a bit of hard work, anyone can lose weight and gain muscle. The journey is a long one, but the results are worth it. By focusing on nutrient-dense foods and performing the right exercises, readers can achieve their desired physique. It is important to remember that everyone is different, and what works for one person may not work for another. Experimentation is key to finding what works best for you.