27lbs of lean muscle in 3 years! (pics)

[Chestbrahh]

first picture i was close to turning 20 and my stats where...
5'11 - 63kg (138lbs)
arms - 12.75"
waist - 29"



and this recent picture is from last week, im 23 now and my stats are...
5'11 - 75kilos (165lbs)
arms - 15.5"
waist - 30.5"

[Berserker_Titan]

Chest looks very solid. Good job.

[William2003]

Great progress.

[Chestbrahh]

thanks guys, im still lookin on puttin another 15 pounds of lean muscle mass!

[sydneyelvis]

first picture i was close to turning 20 and my stats where...
5'11 - 63kg (138lbs)
arms - 12.75"
waist - 29"



and this recent picture is from last week, im 23 now and my stats are...
5'11 - 75kilos (165lbs)
arms - 15.5"
waist - 30.5"

hey buddy
another aussie here from sydney (but im alot older than you!)
please tell us your program and diet

[exothermic]

crazy transformation

[mrsuss]

what happened to your old account , fightstar?

[Chestbrahh]

hey buddy
another aussie here from sydney (but im alot older than you!)
please tell us your program and diet

haha well program is this...

monday: chest
warmup 2 sets on dips
3 sets on dumbell press
3 sets on incline bench
4 sets on cable flys

tuesday: quads and hams
4 sets on squats
3 sets on legpress
4 sets on leg extension
3 sets on lunges

wednesday: bis and tris
3 sets on preacher curl
3 sets hammer curls
3 sets cable curls
3 sets scullcrusher supersetted with close grip bench
3 sets weighted dips
3 sets on kickbacks

thursday: shoudlders and traps
4 sets on dumbell shoulder press
3 sets on lateral raises
3 sets on front raises
3 sets for rear delts on cables
4 sets on heavy barbell shrugs

friday: back and calves
3 sets on deadlifts
3 sets on seated rows
4 sets on wieighted wide grip pullups
3 sets on tbar

diet consists of...
meal 1: 5 peices of weetbix, 3 egg whites + fishoil
meal 2: weight gainer shake with milk (aprox 520cals) + multivitamins
meal 3: pasta with steak and steamed vegies
meal 4: 1 cup of oatmeal + few slices of salmon
GYM
meal 5: protein shake (sometimes is substituted for a can of tuna + boiled potatoe)
meal 6: weight gainer + bannana

hope this helps

[Chestbrahh]

what happened to your old account , fightstar?

i made myself a bodyspace and from there just decided to make a new account, dont know why really lol

[mrsuss]

im andrew i see u at tracks all the time, im mates with ur brother and i say hello to shaun last week i think

[acidking]

your chest is getting just 3 sets on dumbbell press per week? i say its too little ... need more chest, and also perhaps add decline chest, and swap cable flies with dumbbell flies, and also do incline flies, in other words kill your chest, you only do it once a week anyway, i kill mine twice a week.

[kiddo18]

woah, cool transformation man. repped

[user45354]

great job reps

[fxtrader777]

great progress

keep up working and we will see you in muscle & fitness magazine

[brandonx21]

your chest is getting just 3 sets on dumbbell press per week? i say its too little ... need more chest, and also perhaps add decline chest, and swap cable flies with dumbbell flies, and also do incline flies, in other words kill your chest, you only do it once a week anyway, i kill mine twice a week.

Results don't lie, everyone is different. It's about fine tuning what works for your body.

[Chestbrahh]

great progress

keep up working and we will see you in muscle & fitness magazine

thanks bud, yeh maybe if lucky haha

[Chestbrahh]

your chest is getting just 3 sets on dumbbell press per week? i say its too little ... need more chest, and also perhaps add decline chest, and swap cable flies with dumbbell flies, and also do incline flies, in other words kill your chest, you only do it once a week anyway, i kill mine twice a week.

advice taken on hand...but personally chest is the least of my worries lol

[S_P_Q_R]

nice work ... how your legs looking?

[chinaman516]

killer progress bro

[fittofattofit]

Great progress . Looking big and cut. 15 lb extra at your current bodyfat and you'll be huge

[LukkieL]

great muscle added with very little if any bodyfat. no doubt you can add some more muscle. keep up the great work!

[xSunDevilx]

Great work man, looking solid

[ymj]

looking very good bro!

where do u train?

[safi connection]

lookin great

your chest is getting just 3 sets on dumbbell press per week? i say its too little ... need more chest, and also perhaps add decline chest, and swap cable flies with dumbbell flies, and also do incline flies, in other words kill your chest, you only do it once a week anyway, i kill mine twice a week.

his chest is a strongpoint, why would he change how he trains it?

[GilletteFusion]

Looking good man. You definitely don't look 165 at 5'11!!!!

[thaxceptional1]

yo dawg what weight gainer do u use? al the weight gainers i find say theres only like 5 servings in one bottle

[BulknLean]

your chest is getting just 3 sets on dumbbell press per week? i say its too little ... need more chest, and also perhaps add decline chest, and swap cable flies with dumbbell flies, and also do incline flies, in other words kill your chest, you only do it once a week anyway, i kill mine twice a week.

wtf? kettle calling a pot black.

[BulknLean]

Looking good man. You definitely don't look 165 at 5'11!!!!

its lean muscle! You dont have to be at 200 to look big.

[acidking]

wtf? kettle calling a pot black.

is this a riddle?

[aussie_steven]

question how the hell do i weigh more than you when i am shorter and way smaller o.o you sure you are 75 kgs?