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Awesome work man!
Like to see some exapmles of your workouts and diet regim during this transformation!
Again, very nice progress!

I (try to) eat some chocolate or a few cookies, crisps or even some mayonnaise over my potatoes, all because those calorie-dense foods make it much easier to get some calories in and make eating fun...

This reallife.jpg?

Supp brahs?
Lekker weertje vandaag.
Nooit dit topic eerder gezien.

You have to lose fat first before you continue your bulk.

I would give you 18% bodyfat.

Go for 12%. bulk from there on and try to stay under 15% year round.

Good luck.

A snickers, 4 PB sandwiches, one can of coke.

2 hours later a half bag of crisps/chips (lays or so) with another can of coke.

in the evening another chololate bar with some candy's (gummy bears...

LOL @ kapsalon.

But OP. Keep eating healthy and don't be obsessed about that ''cheat DAY''

Take a solid tasty meal once a week or every 10 days. A large portion of fries, a couple of...

Because Phil has a better waistline and looks more sharp.

Personally, I think kai will be placing anywhere between the 4/5/6/7 places the coming up years at the Olympia.

bulk till spring.

Light difference...

fat/muscle gains are not noticeable. ---> 3 weeks

3 months would be better to dettermine your progress on muscle gains and fat gains.

Take a look at Wendler 5/3/1.
One of the best workout programmas I think.
It consits high reps, low reps, basic exercise and also ''deload'' weeks to give your body proper recover.
Try it out....

Keep doing bro.

What's your goal?

Nice to watch.

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More!!!!!!!!

http://a8.sphotos.ak.fbcdn.net/hphotos-ak-snc7/424382_299616063432667_123462817714660_837251_1991999330_n.jpg
...

BUMP because it's WORTH IT

http://a6.sphotos.ak.fbcdn.net/hphotos-ak-snc7/s320x320/376734_242222825836033_136680169723633_677058_265711006_n.jpg

One of the bests I've ever seen.... serious!...

Not bad bro keep doing! Chest need some work, but shoulders are in proprotion!

To be honest, can't believe youre 215lbs...

Thanks for your anwser stackums!! Appreciate it.
Curious too 2020welness reply about rest between sets though

I have read the GST method at the first pages a few times and also read a few pages futher.

I'll give it a try! Looking foward to my progress.

However, I have one question (probably already...

Thanks all, for bringing my confidence a way up!

I alter my routine every 4-6 weeks, depends on how I feel.

Currently

Chest/Bi
Legs
Back
Tri/Core/Abs
Shoulders/Traps
day 6 en 7 = rest

When I gained 1LB per week I ended up like a fatass.
1.5-2LBS per month is much better for me.