18 Months Transformation 16-17 y/o,[pics],story,cliffs,rate! GTFIH!

[maynoth]

This was worth the read, and time for me to hit the gym.

[willemx3]

i read it all. great transformation brah!

EDIT: repped

[IvanKoay]

Zhaha

[JGAesthetics]

How did you count your marcos and stuff.
How do you make a diet plan?
What supplements did you use?

thanks

josh

[xStane]

What rep range were you working at? GJDM anyway brah

Rep range was at the beginning at 10-12, but after i recognized i get more gains with 8-10, i started to use this range, so 8-10 is your answer

this is not a transformation, this is a transubstantiation! only 18 months and you changed completely!

Fuark man your symmetry and proportionality, especially around your chest-shoulder area, is out of this world. Great work, I hope too see more pictures next year or so

Your very symmetrical and have some good mass on you ....any specific goals? And great abs mines are perfect one side and retarted on the other LOL

Thank you very much dude, but in my opinion iam one piece of asymmetrical quasimodo haha, but maybe iam just too strict with myself!

Well goals.. iam not quit sure what i want to do after my school-education, but if i could make it to a fitness model ... aw dear lord that would be great!
But as you recently heard that Rob Riches, one of the most famous fitness guru out there got tested positiv to taking gear(yes it was craze baha ..) i got a little bit dissapointed but my hope is still there to make my way through this industry without touching any kind of dat dere !

[xStane]

i read it all. great transformation brah!

EDIT: repped

This was worth the read, and time for me to hit the gym.

Thank you very much brahs, and maynoth hf and give all u got!

Zhaha

k

How did you count your marcos and stuff.
How do you make a diet plan?
What supplements did you use?

thanks

josh

Well, you can easily look up the macros on the backside of each product you buy and so did i.
But i recently bought a little scale and now i can weigh everything exactly to the oz or gramm and write it down in my little notebook im carrying around pretty much all the time!

Diet plan goes easily: I look up my daily calories i need and split it into carbs,protein and fats - then i insert my daily gramms of protein which are about 1 gram/lbs (or 2 gram/kg) of my bodyweight and add 1/2 gramm/ lbs fats (or 1gram/kg) and fill the rest up with carbs, which i also higher when i try to gain weight! (But at my next bulk i'll try to increase my healthy fat intake instead of the carbs!)

I'm using ON-100% Whey,Casein and Glucofast(Sugar for my PostW-Shake) and Multivitamin Tabs. I also took some Creatin (5g a day) for my month of bulking but i didnt like the bloating feeling and currently i dont use it, because i'm already eating enough beef & pork in my daily diet!
And for my cut i got myself some Fishoil-Caps and Green-Tea, but i think this isn't even counting as supplement

Hope i could help, Stane

[petike1]

great, great improvements

good genetics also, i think i have similiar genetics, only my hips are a bit wider or only the ribcage is not developed that much... im just 15

[xStane]

So what you do?

chest/bi
back/shoulders
legs/tri
rest
back/shoulders
legs/tri
rest

or something like this?

Cause of some time-issuses i can barely hit the gym on a friday, so my week often looks like this:
Monday: Chest/Bi/(optimally ABS)
Tuesday: Legs/Tri/Calves
Wednesday: Back/Shoulders(optimally ABS)
Tuesday: Rewarding myself for 3 days of hard work, going for an extra Chest (and is possible Leg WO), better said nearly the same as Monday switching up Bi with Tri sometimes.
Friday: Rest (traveling home from school)
Saturday: ABS/Hitting lagging bodyparts like Shoulders and Legs(In the future this will be a day for my triceps, which didnt got worked for more than 1 months now, **** injuries !)
Sunday: Rest (traveling back to school)

But i have to mention iam very, very, VERY inconstant training my Abs... iam a little lazy cnt - shameonme.jpg

Hope i could still help, Stane

[xStane]

great, great improvements

good genetics also, i think i have similiar genetics, only my hips are a bit wider or only the ribcage is not developed that much... im just 15

Thank you !
Dont worry, you are only 15 you will still grow and you ribcage will get bigger because you are already 5'6 so u will easily hit 5'10 which gives you some great requirements for getting a great body!

[corvade]

mirin.

what did you do for your chest? I can't seem to get it to grow

[datshiz]

Thanks for motivating me. Thanks a lot brah. Forever mirin brah.

You're sexy brah.



Thanks for motivating me!! Lol

[xStane]

mirin.

what did you do for your chest? I can't seem to get it to grow

I also think the same about my chest, but here we go:
Bench Press 3x 8-10
Incline DB Press 4x 8-10 // Sometimes supersetted with Incline Cable Flies.. dat burn..hnnnng
Decline DB Press 3x 8-10 // or Weighted Dips
Cable Crossover 4x 8-10

You will need more time growing anyway but it will be worth it... mirin dat 6'1'' !

[xStane]

Thanks for motivating me. Thanks a lot brah. Forever mirin brah.

You're sexy brah.



Thanks for motivating me!! Lol

So
much
homo



srs

u'r welcome

[xStane]

Ill be off to work for about 5 weeks soon, so if u got questions you can message me as some of you already did!
Keep lifting and hf, wontbe able to lift for 5 weeks now, feelsbad.jpg

[itstahaaa]

:O
Very inspiring!! Keep it up

[Maj01]

Damn, lookin' good OP.

[talon11111]

wish I could transform like that.
nice job

[Gainbrah]

Omg new motivation

[PhobosAndDeimos]

holy chit man

mirin

[xStane]

Wow guys.. getting so much positiv feedback makes me feel even worse that i have to pause 5 weeks now.. dat tennis ellbow
But thanks and keep lifting!

[AlexAbou]

Great work brah, lookin good!

[jeffreyvink]

YEAAH; great bro! Really nice post, poverty reps for u!

[xStane]

Thanks brahs !

[mtrp]

Amazing transformation buddy,keep it up

[xStane]

Amazing transformation buddy,keep it up

Thanks mate, too bad i have to pause since 5 weeks now, already lost 5 pounds, feelsbad.jpg

[A7FO]

You look good man!

A question:
Im 17 (1,86cm / 78kg) and in one month I am going to the beach (in Brazil) with all my classmates (boys n girls), and I'm currently bulking since march.
Do you recommend me to cut this month b4 the trip? or keep bulking till december?
Do you think it would be possible to low my bf% in one month?
How did you do it?
Thank you very much! I would really appreciate your advice!

Just keep bulking!

[xStane]

Just keep bulking!

lol wut?

[xStane]

Oh lard this thread still exist's lol

[trs5]

Impressive, what were/are your lifts?

[CrazyBlackPanda]

I think someone's ready for a men's physique competition