Radu Antoniu’s ‘Step by Step Transformation’ Summary

Radu-Antoniu-transformation

A. Intermittent Fasting
1. No Breakfast
– Drink Sparkling Water &/or Tea/Coffee
2. Eat at 12pm
– 30%
3. Eat at 4pm
– 30%
4. Eat at 8pm
– 40%

B. Simply Follow
1. The Cutting Phase (3-10 weeks)
Goal Waist Size: 45% of the Height

Diet for the Cutting Phase
1. 20-25% Calorie Deficit
2. 2g/kg of Protein
3. Rest of the Calories with Fats and Carbohydrates

2. Maintenance Phase (2-3 weeks)

3. Eat More & Focus on Muscle Growth Until 14-15% Body Fat
Goal Waist Size: 32inch.

4. Cut Back and Get to 8-15% Body Fat

5. Repeat the Process Until You Reach 8-11% Body Fat

C. Workout
– Three Times / Week & Alternate
– Rest Three Minutes Between Each Sets
– Rest 60-90sec for the Assistance Exercises
– Increase the Weight On All Sets When You Reach the Goal

1. Workout A
a. Incline Bench Press – 5 x 5
b. Lat Pull-downs – 5 x 5 (Until You Can do Chin-Ups)
c. Seated DB Press – 3 x 8
d. Biceps Curls – 3 x 10-12

2. Workout B
a. Squat/Sumo Dead-Lift – 5 x 5
b. Reverse Dumbbell Lunges – 3 x 6-8/leg
c. Standing One Leg DB Calf Raises – 3 x 10-15
d. Abs Wheel Roll Outs – 3 x 10

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