Strong Ecto transformation. (120lbs-185lbs)

[YrRndFit]

2005-2011 Naturally done over about 6 yrs.

Before



After

[CZ75]

Nice work. You should be proud of that!

[tru3king]

thats great work gjdm

[YrRndFit]

Thanks brahs. Proud of what I've done, but still not even close to where I want to be at.

[YrRndFit]

bump

[NHEnding]

That's right about where I want to be at. I'm 6' 180 and look nothing like that..

[selffirst]

You're ripped son...Congrats

[YrRndFit]

That's right about where I want to be at. I'm 6' 180 and look nothing like that..

Yea you'll get there and still want to be bigger.

[YrRndFit]

You're ripped son...Congrats

Thanks brah, one of the few positives of ecto genetics. Easy to stay ripped without really trying.

[emsomeo]

I was really surprised ........ you are hot , great work man , im glad for you .

[JAM13]

Awesome stuff man! Be proud!

[chaos121]

You look great dude, i was in the same boat...133lbs and im 185 now! its easy to stay pretty lean aswell so thats a positive. Nice work man!

[SensationWhite]

looking very good man , awesome tranformation !!

[YrRndFit]

You look great dude, i was in the same boat...133lbs and im 185 now! its easy to stay pretty lean aswell so thats a positive. Nice work man!

Great job mang, keep up the solid work.

looking very good man , awesome tranformation !!

Thanks brah

[pweezy2460]

good job brah!!

[Stefan-sN]

wow amazing transformation!

[Nivel]

Great physique and your transformation is nothing short of incredible. What is your current goal?

[YrRndFit]

Great physique and your transformation is nothing short of incredible. What is your current goal?

Thanks a lot! Right now I'm just bulking up trying to build more muscle. I would like to be a lean 195 by june, and over 200 by the end of next year. Preferably with about 8% bf.

[CSlone]

Damn man.... from another naturally scrawny dude thats what i want to look like. Great job.

[jf83]

Great job brah.... a physique like that takes dedication and is not developed overnight, awesome work and keep at it!

[DanYaSon747]

i came.

i saw OP's transformation.

i fapped.

Brotein everywhere thanks OP.

[Nivel]

Thanks a lot! Right now I'm just bulking up trying to build more muscle. I would like to be a lean 195 by june, and over 200 by the end of next year. Preferably with about 8% bf.

That's similar to me, currently bulking to ~210lbs and then cutting down to 195 or so. You seem closer to your goal though lol. Keep it up!

[YrRndFit]

Damn man.... from another naturally scrawny dude thats what i want to look like. Great job.

Just keep working hard! I hated going to the gym when I first started, now it's the thing I look forward to most in the day.

Great job brah.... a physique like that takes dedication and is not developed overnight, awesome work and keep at it!

This is VERY true. I spent a lot of time looking for ways to get big fast over the years, but found that it really just takes constant dedication for days, weeks, months, and years to get true results.

i came.

i saw OP's transformation.

i fapped.

Brotein everywhere thanks OP.

No problem, glad I could help brah.

[YrRndFit]

That's similar to me, currently bulking to ~210lbs and then cutting down to 195 or so. You seem closer to your goal though lol. Keep it up!

Hah, we actually both have about the same amount of work cut out for us.

[Nivel]

Hah, we actually both have about the same amount of work cut out for us.

True that. Good luck then, let's see where we are in half a year lol

[skinnykiddance]

great job bro,inspiring for a skinny kid like me

[gotrice33]

wat routine did u follow? did u do a strength(madcow/SS/stronglifts) or something in the beginning? and what is your diet

[YrRndFit]

wat routine did u follow? did u do a strength(madcow/SS/stronglifts) or something in the beginning? and what is your diet

I have gone through A LOT of trial and error with my training. When I first started lifting I pretty much just went with my friends and we would compete to see who could lift more, not really keeping track of sets or anything. I did a lot of random full body workouts without planning any splits. I also neglected legs a lot because I hated squatting(Legs are one of my favorites now).
After a couple years of lifting and seeing some(barely any) results I started experimenting with random workouts I found on bb.com or in muscle&fitness magazines. I never really kept up with those workouts long enough to see real results from them however.
Anyways, I found that some sort of progression training is the best way to go. Right now I do 8 weeks with 12-15 sets per muscle group, reverse pyramid rep count that goes 6-8-8-12. Then I go 2 weeks with only 6-8 sets per muscle group with a 12-12-12-15 rep count. I pretty much just do basic movements in my routine.

[YrRndFit]

My diet was horrible for probably my first 4 years of lifting, but over the past couple years I've slowly tweaked it into something like this:

6:30 1 scoop whey, 1 medium banana

7:30 3 whole eggs, 3 egg whites, 1 tsp canola oil, 1 cup oats, 1/2 grapefruit

9:30 7oz albacore tuna(in water), 2 slices ezekiel bread, 1 tbsp natural peanut butter, 1 cup green beans

12:00 1 scoop whey, 15 almonds

1:00 8oz chicken breast, 1 cup broccoli, 1/2 cup oats, 15 almonds

2:00 Jack3d (PW)

3:45 Universal Torrent (Post Wo)

5:00 6 oz beef, 1 ezekiel tortilla, 1/4 cup peppers, 1 tbsp salsa, 1/2 cup green beans

7:30 10oz turkey burger, 1 cup organic brown rice, 15 almonds, 1 cup broccoli

9-00 5oz chicken deli meat, 2 slices ezekiel bread, 1 slice provolone cheese, 15 almonds

10:00 2 cups fat free milk

Also posted in my blog. Right now it looks very similar to that, but I have increased my carbs and slightly decreased protein.

[CR56BB]

Strong result