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My 6 Months Fitness Transformation in Ukrainian Way

My Fitness Transformation

I decided to show my fitness transformation. This is what I looked like before 2021 when my weight was always about 95 kg(209,45 lbs). As you can see, I was bigger but I had some fat. I had a diet like an ordinary Ukrainian. I ate everything in sufficient quantities to maintain muscle mass and strength.

Before My 6 Months Fitness Transformation in Ukrainian Way


And this is what I look like in 2022. My weight is 80 kg(176,37 lbs). So I have lost 15 kg(33,07 lbs) of weight. I look fitter and I have much less fat. My fitness transformation took about 6 months to get this shape.

Result of My 6 Months Fitness Transformation in Ukrainian Way

Result of My Fitness Transformation in Ukrainian


What Did I Do to Get This Result?

 I didn't invent anything new. I changed my diet drastically and that had the main impact on my body.  And I changed my workouts a bit.

My Diet

My diet is not super rigid. I can safely afford to eat whatever I want. But I try to stick to the basics of my diet which is plant foods, foods that contain energy. The main rule for me is to eat more natural food. My food is quite simple. I have a very rough estimate of the number of calories that I get from food. I plan to post more and show examples of my meals with photos and explanations.

I also want to say that I am not very selective in food, so it is easy for me to stick to my diet and it is even tasty for me.

I stopped constantly thinking that there is bad food and good food. I try to eat processed food as little as possible but still, I eat it. Yes, I understand that there is more preferable food, the one that nature gives us, and I try to eat this food more. However, my body knows what to do with whatever food I eat. I stopped making food a problem. I enjoy everything I eat.

On weekends for lunch, I eat food according to my new diet, but for dinner, I enjoy whatever my wife cooks. Usually, she cooks Ukrainian traditional food but not only that.

Also, I think I should mention that I do not eat a lot of meat and other animal products, but nevertheless, I eat these foods just enough to satisfy my need, that is, I eat as much of them as I want. Sometimes just a little and sometimes a little more. I would say I listen to my body and it tells me how much and what I want. And I have such food only one time per day, usually when I have my second meal.

Every day I have two meals. I always skip breakfast. The first meal is around 12:00 am and the second is around 6:00 pm. But I do not adhere to this time strictly.

Since the end of my competitive bodybuilding career, I haven't used any supplements at all for many years.

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How to Lose Weight? It Can Be Easier and More Natural Than You Think!

In Regard to Workouts

 Before my fitness transformation, I trained with heavy weights, 6-10 reps for a set, and did 1-2 working sets per exercise to muscle failure, sort of like the Dorian Yates training system. For each muscle group 3-4 exercises. I trained for progress in strength and mass.

Now, I only workout to keep up my fitness body shape, although I can make some small gains in strength. I usually do 4 sets per exercise and work with weights that allow me to do 10-15 reps and I don't go to muscle failure. For each muscle group 2-3 exercises. I get a good muscle pump. I don't get tired in training. I just enjoy these workouts. 

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