gained 30 lbs of muscle in 6 months

[wilk.daniel]

about 8 months ago my gf and I broke up because I was boozing way too much, i couldnt break the college habit of partying. I was 152 lbs and hadn't lifted in about a year and a half, just partied like 3-4 days a week. at one time I was huge into lifting but gave it up because I wasnt getting the gains i hoped for (due to boozing and poor diet and overtraining). After the exgf broke up with me I decided I could go deeper into the booze or go back into lifting. well i decided to lift and the day we broke up joined a gym. i lifted for about 4 months but it wasnt too intense because I was still going out on the weekends and just destroying my body. The more i got into the lifting the more i cut back on the booze and the stricter i became. About 3 months ago i started training seriously and about 5 weeks ago took my diet seriously, quit drinking 100%, and decided that a year from now (as i feel i need way more training) i am going to enter a natural bodybuilding competition. The pictures are from a week or 2 before i decided to join a gym (damn i was small), and the other 2 are from this week. My goal is to get up to 215 and compete around 195, right now i am around 180 give or take depending on what is in my stomach

[MolonLabe]

Your self-discipline and dedication are clear. It's great to see that you've set a goal and have taken the responsibility to achieve it (sounds pretty libertarian!). And it doesn't hurt that you obviously have great genetics.

Please keep us updated on your progress.

[nutternutter]

amazing transformation man, whats ur routine and diet like?

[TomSunderlin]

Originally Posted by wilk.daniel

about 8 months ago my gf and I broke up because I was boozing way too much, i couldnt break the college habit of partying. I was 152 lbs and hadn't lifted in about a year and a half, just partied like 3-4 days a week. at one time I was huge into lifting but gave it up because I wasnt getting the gains i hoped for (due to boozing and poor diet and overtraining). After the exgf broke up with me I decided I could go deeper into the booze or go back into lifting. well i decided to lift and the day we broke up joined a gym. i lifted for about 4 months but it wasnt too intense because I was still going out on the weekends and just destroying my body. The more i got into the lifting the more i cut back on the booze and the stricter i became. About 3 months ago i started training seriously and about 5 weeks ago took my diet seriously, quit drinking 100%, and decided that a year from now (as i feel i need way more training) i am going to enter a natural bodybuilding competition. The pictures are from a week or 2 before i decided to join a gym (damn i was small), and the other 2 are from this week. My goal is to get up to 215 and compete around 195, right now i am around 180 give or take depending on what is in my stomach

GEEZUS man! Trueley amazing!

[debrovnik]

That is an EPIC change - awesome tri's

I am sure you are aware but I though I should point it out:

Your ex gf had verrrrrrrrrrrrry long arms....

[jbower23]

You are the freaking man!!! Haha

Great work, you have definitely given me more inspiration to work that much harder. Congrats on the progress. Keep it up!

[Glant2t]

just a quick question...i used to drink pretty much every weekend..but i pretty much stopped...do u regret not partying hardcore as much anymore..cuz sometimes i miss it...i mean do the benefits outweigh the sacrifices and can you provide examples...thank you.

[wilk.daniel]

Originally Posted by MolonLabe

Your self-discipline and dedication are clear. It's great to see that you've set a goal and have taken the responsibility to achieve it (sounds pretty libertarian!). And it doesn't hurt that you obviously have great genetics.

Please keep us updated on your progress.

thats awesome, i am 100% libertarian and am active in the movement for liberty (have the gadsden flag tattood on my ribs

[wilk.daniel]

Originally Posted by nutternutter

amazing transformation man, whats ur routine and diet like?

Wake up 4:30am
40 g of whey protein
14 g of fat from flaxseed oil in protein shake
92 g of carbs from brown rice cereal (w/ about 2 cups of skim milk in cereal)

Meal 2 7:00 am
30 g of protein 8 egg whites with some cheese and olive oil
92 g of carbs from brown rice cereal (w/ about 2 cups of skim milk in cereal)

Meal 3 9:30am
~35 g of protein from 8 oz chicken breast
130 g of carbs from brown rice

Meal 4 11:30am
~35 g of protein from 8 oz chicken breast
130 g of carbs from brown rice

meal 5 1:00 pm
~35 g of protein from 8 oz chicken breast
130 g of carbs from brown rice
20 g of carbs from green beans

2:30 pm Preworkout
Superpump 250
while working out I take SizeOn

Meal 6 4:00 pm
~35 g of protein from 8 oz Chicken breast or steak
how ever many carbs are in a Sweet potato

Meal 7 7:00 pm
40 g of protein from either casein/ or egg whites
100 grams of carbs from brown rice pasta

Last meal 9:00pm
40 grams of protein from casein

[wilk.daniel]

Originally Posted by Glant2t

just a quick question...i used to drink pretty much every weekend..but i pretty much stopped...do u regret not partying hardcore as much anymore..cuz sometimes i miss it...i mean do the benefits outweigh the sacrifices and can you provide examples...thank you.

I def miss it cause all of my friends still booze a lot and i go to the bar with them it can be boring being sober, also i get made fun of by them cause they show up to a party with a case of beer i have a cooler of chicken and brown rice, haha, but its all worth it when we go to the bar and i am drinking water or something and the waitress buys our table a round of shots cause she thinks i am hot (happened a few times) i tell them see it is all worth it and give them my shot. I will drink on special occations though like new years, or my birthday but its extremely rare and i havent done it yet since i stopped drinking

[scrace]

EDIT: didnt read the story behind it, you gained what you lost and more, good job.

[Dommy]

What was you routine like at the gym and did you do any cardio ?

[debrovnik]

Originally Posted by scrace

what did you cycle?

Hard work and Liberty by the sounds of things!

[scrace]

Originally Posted by debrovnik

Hard work and Liberty by the sounds of things!

nvm i didnt read the story behind the pics

[WannaBeAthlete]

Wow...and you're natural.

[charlie seen]

good job. I will say you weren't even in that bad of a shape before you started lifting again.

[wilk.daniel]

i havent taken any steroids, i am not against them by any means but as of right now doesnt make sense to be on them. the suppliments i take are whey, casein superpump250 and sizeon, i will post my routine in a little bit i am eating right now

[Tbonedawg08]

Originally Posted by wilk.daniel

i havent taken any steroids, i am not against them by any means but as of right now doesnt make sense to be on them. the suppliments i take are whey, casein superpump250 and sizeon, i will post my routine in a little bit i am eating right now

i was at the gym yesterday, shaking up my sizeon and the cap came off and got everywhere...

what a waste...lol

[IrishPilot]

Great transformation bud. Kudos to you for your discipline and getting your **** together.

[nickrut]

strong triceps

[wilk.daniel]

I always go heavy and always increase weight for sets

Monday-chest abs
----------------------
3 warm up sets with dumbbells on incline
2 sets heavy as sin first set about 8 reps second set 4 with 3 more forced reps
2 flat bench hammer strength equipment heavy
2 sets incline hammer strength equipment heavy
2 sets incline flys with dumbbells
3 sets cable cross over

Tuesday-arms
-------------------------------
biceps-
3 warm up sets light
2 sets seated incline curls at same time heavy
2 sets ez bar curls to forehead heavy
4 sets with spider curl (looks like a preacher curl only pad is flat i dunno if thats what it is called), last 2 sets are forced reps

Triceps-
5 warm up sets light with straight bar push downs
3 sets heavy with straight bar push downs
3 sets with rope cable kickbacks
2-3 sets reverse grip 1 arm push downs

Wed- Legs
-------------------------
warm up with 2-3 sets light on leg extensions
3 sets heavy leg extensions to pre-exhaust
4 sets hack squats
4 sets incline leg press
3 sets lying down hamstring curls
3 sets standing hamstring curls (1 leg at a time)
3 sets standing calf raises
3 sets donkey calf raises
20 min cardio on a bike

Thursday- kinda my off day
-------------------------------
20-30 min of cardio on bike or stairmaster
tons of abs

Friday- delts
--------------------
2 sets warm up light
2 sets dumbbell millitary press
3 sets seated dumbbell lat raises
2 sets cable lat raises
3 sets bent over lat raises for rear delts with dumbbells or reverse peck fly machine for rear delts (switch it up)
2-3 sets of shrugs
20 min of cardio with bike

Saturday- back i love back
4 warm up sets on cable rows with straight bar
3 sets on cable rows with straight bar (to me way better than close grip)
2 sets T-bar rows with bar
2 sets lat raises on hammer strength lat pulldown with reverse grip
3 sets nautilous (sp) pullovers
2 sets with 1 arm pull (i call them lawn mower pulls) on hammer strength machine
4 sets of bent over lower back extensions with weight being held with my arms straight
then I do my calfs as i did on wed.

Sunday off completely

abs go as follows
hanging leg raises for lower abs
decline crunches
this machine xsport has that cruches everything together (change angles to hit obliques)
weighted rope cable pullover crunches

Names of things might not be correct but i think you guys should get it

[Champion510]

amazing dedication. I'm going through a similar situation and trust me, Gym is one place where I'm going to turn to release some stress!
I've to break that mark of 200

[wilk.daniel]

one thing that has given me a ton of motivation is my best friend and I (though we live across the country from each other) have been basically motivating each other to get bigger, we have both been pushing each other and sending each other pictures on our gains etc... these are some of the pictures he sent me the other week. also i watch the blood and guts video like its my job and think dorian yates is a freaking animal (my hero)

[drone]

You definitely made a good decision in your life. Your back, triceps, biceps and delts are in excellent shape. Good work.

[Blane/Cope]

big time props bro best of luck in the future

[streetlethaleg6]

Excellent job! keep it up; there is NO turning back now.

[alicantino]

good progresion men. Very good tricep excelents

[1kid2NV]

goes to show you anything can happen with moviation/dedication.. Good job man keep it up!

[d16daily]

Originally Posted by wilk.daniel

one thing that has given me a ton of motivation is my best friend and I (though we live across the country from each other) have been basically motivating each other to get bigger, we have both been pushing each other and sending each other pictures on our gains etc... these are some of the pictures he sent me the other week. also i watch the blood and guts video like its my job and think dorian yates is a freaking animal (my hero)

that is one hardkore video!!

ur friend looks like a mini hola-bola from the front

[cardiac]

OMG Wilk, u look so different... HOT (no homo).
Amazing transformation.