Hey Guys,
My Name is Adrian, i'm 20 years old and from Austria. I went from 64 kg at a body fat percentage of 14 to 66-67kg and 10% bf. I'm rather short at 176cm. I always had the dream to build up some muscles as I always was the skinniest one in my class...
4 months ago my workout buddy and me decided to finally hit the gym and it changed my life.
I started with a complete body workout the first 2 months and now i have a split of 2. I workout 4 times a week.
1: Chest, Triceps
2: Back, Biceps, Legs, Abdominal
I went from 2-3 times McDonalds a week and a delivery pizza every weekend to a strict protein oriented diet.
this is what i usually eat a day:
scrambled eggs (4 eggs with ham and champignon
about 300g of oats with low fat quark
Weightgainer
Pre work out meal (rice, noodles, chicken, turkey meat, vegetables)
Whey Protein Shake after workout
Post work out meal (usually the same as the pre work out meal, just warmed out)
Nuts, fruits, Quark
Casein Good Night Shake
current supplement stack:
Weight Gainer (used to be olimp Gain Bolic 4000 but had to much sugar so now: ON Serious Mass)
Whey Protein (ON)
Casein (ON)
Zinc
Before (flexed, lol)
After (flexed)
After (not flexing)
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12-30-2012, 02:02 AM #1
4 months of workout, complete change of my nutrition (hardgainer)
Last edited by AdrianAve; 12-30-2012 at 07:01 AM.
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12-30-2012, 03:34 AM #2
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12-30-2012, 05:02 AM #3
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12-30-2012, 05:08 AM #4
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12-30-2012, 05:51 PM #5
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01-01-2013, 05:02 AM #6
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01-01-2013, 05:16 AM #7
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01-02-2013, 02:35 PM #8
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01-02-2013, 04:34 PM #9
You should probably dedicate a single day to legs. I can't imagine doing your current routine with back/bi/legs/stomach in one day. Like WestOz stated, a push/pull/leg routine is good. I'm currently doing a Leg/Push/Pull/Off and repeat routine. I was doing a 4 day split for a good few months. I keep reading that hitting each muscle once a week is not as sufficient as hitting them twice every 6-7 days with enough rest, since protein synthesis slows the hell down after a few days.
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01-02-2013, 06:13 PM #10
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01-02-2013, 06:15 PM #11
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01-02-2013, 06:41 PM #12
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01-03-2013, 01:29 AM #13
exactly what i was thinking! gonna do that definitely, legs always were my weakpoint and i want them to get stronger. Well i don't know if i have the time to hit them twice a week, my graduation at school is in half a year.
@okashiiken: thanks man! of course, i'm eating all day
@arkadium : my workout session for chest/triceps/stomach/legs is about an hour and a quarter
the other one, biceps/back, an hour and a half
i bought zinc because i got skin blemishes from the weight gainer i took.
I'm doing 5 minutes on the bike to warm up for the training, that's all i do for cardio, workout session is already long enough
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01-03-2013, 01:36 AM #14
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01-03-2013, 05:02 AM #15
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01-03-2013, 05:48 AM #16
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01-03-2013, 07:57 AM #17
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01-03-2013, 08:01 AM #18
good job op. Stick to a push/pull legs routine. And deff add those squats and deadlifts, hit them traps too. Solid progress keep it up.
Fight Club was the beginning, now it's moved out of the basement, it's called Project Mayhem. -Tyler Durden.
There is an idea of a Patrick Bateman; some kind of abstraction. But there is no real me: only an entity, something illusory. And though I can hide my cold gaze, and you can shake my hand and feel flesh gripping yours and maybe you can even sense our lifestyles are probably comparable... I simply am not there. - Patrick Bateman
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01-03-2013, 08:54 AM #19
thanks, no i never did that, it was chest, triceps, legs, abs... which really is a bit too much for one day.
thanks man, i'm such a nerd, when i reach my goal physique i want to ink my whole arm and the left chest
thanks brah!
thanks man, of course!
yeah i guess that's the best way to go what exactly are traps? neck?
btw. does somebody know why i can't edit my first post anymore?
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01-03-2013, 10:40 AM #20
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01-03-2013, 10:52 AM #21
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01-03-2013, 11:31 AM #22
hmm i don't really know.. i guess a clean bulk diet?
i consume more carbs than i need so i get bigger but also i do watch what i eat as you can read in the first post
thanks man, yeah 4 months now. I had the "luck" to be already pretty lean but i do have a hard time gaining weight... pro' and cons i guess
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01-04-2013, 01:24 PM #23@arkadium : my workout session for chest/triceps/stomach/legs is about an hour and a quarter
the other one, biceps/back, an hour and a half
i bought zinc because i got skin blemishes from the weight gainer i took.
I'm doing 5 minutes on the bike to warm up for the training, that's all i do for cardio, workout session is already long enough
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01-08-2013, 02:23 AM #24
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01-08-2013, 04:06 AM #25
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01-08-2013, 04:38 AM #26
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01-08-2013, 07:46 AM #27
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01-08-2013, 12:33 PM #28
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01-08-2013, 01:16 PM #29
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01-08-2013, 02:07 PM #30
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