Shredded

15 Minute AMRAP:
10 Toes To Bar
20 Air Squats
Run 100m (50m out, 50m back)
Rest 1 min

So has anyone noticed the ripped spartan walking around the gym lately? In the past couple months Gabe Liberman has drastically transformed his physique through lots of hard work in the gym, and discipline at meal time. Here is what Gabe told me about his rapid transformation:

Only 7 weeks before the NPC Sacramento Show, my boss approached me to join him and a friend to compete. Having never competed in anything like this but always down for a challenge I decided to join them. They already had a head start on me and had been training for months but I had been training for years hard and knew under my fur coat of hair and layer of year-round blubber I had a six pack hiding.

My starting weight was 180lbs. Next 7 weeks I worked out twice a day, 7 days. Yes, Mr. Overtraining was my nickname. My friend gave me his pass to 24 hour fitness and would train at 5:30am and then CrossFit in the evening. Worst day I can remember was doing heavy squats in the morning to complete failure and coming to CrossFit later to find front squats and thrusters as the lift.

Diet: No alcohol. 1500-1800 calories per day. Egg whites for breakfast, boiled chicken and steamed vegetables for the rest of the day with some mixed in protein shakes. Hardest part of this process by far, as I enjoy working out but enjoy eating and drinking just as much.

On stage I went in at 159 lbs (21 pounds down) and very happy I made decision to compete. My boss won 3rd place in Novice and Open division. Would I do another one? I think I would, so long as I had more time to properly train and diet as 7 weeks out was a short window and a little nerve racking, but in the end it all came together.

Before pictures from September 14

November 3rd

Job well done Gabe! Very inspiring to see how hard work in and out of the gym pay off. Just working hard at the gym is half the battle. It’s the discipline to eat properly that makes the difference. In other words, you can’t outwork a bad diet!