8 1/2 month bulking progress

[windfucker]

first two are 1st of march this year, second two were taken about 2 weeks ago.

about 149 - 176 lbs. weight wise

*btw this is progress from after 8 mo. out of the gym (bad diet, drinking too much, and no exercise at all) after i was doing it wrong on and off for a year, hardly gained anything*

[Nexxus]

definitely can tell a big difference in thickness and mass. Also you look leaner!

[startingtotrain]

first two are 1st of march this year, second two were taken about 2 weeks ago.

about 149 - 176 lbs. weight wise

*btw this is progress from after 8 mo. out of the gym (bad diet, drinking too much, and no exercise at all) after i was doing it wrong on and off for a year, hardly gained anything*

scrawny to pretty buff. def keep bulking though

[windfucker]

definitely can tell a big difference in thickness and mass. Also you look leaner!

thanks! it's not my leanest but i'm comfortable with my bf being a little high

scrawny to pretty buff. def keep bulking though

plan is to bulk to 185 before march (my 1 year mark) before cutting down.

[fittofattofit]

Great job - you've added all muscle and no fat. Good mass on your shoulders and arms.
How did your lifts change in the 8 months?

[windfucker]

bench 135 x 6 - 205 x 6 (although I haven't benched or done any chest since sept.)
squat 165 x 6 - 275 x 6 (4 sets)
deadlift 185 x 6 - 305 x 6 (4 sets)

Decent enough, could probably do better but I'm still going. I don't max-out.

[goldluderay]

vey nice

[Rog3rWright]

very nice... keep it up man

[windfucker]

vey nice

very nice... keep it up man

thanks! plan on it.

[Steven001]

Your lats look much better, make you look a lot wider! Great improvement all over, nice work

[windfucker]

Your lats look much better, make you look a lot wider! Great improvement all over, nice work

yeah lats have definitely grown the most. really need to work on chest though to get everything more in proportion

I'd expect better results after 8 and 1/2 months.

looking at your other victims i'm just gonna take this as a compliment

[chrisITALIA]

Diet/Calories & Routine please
Nice progress man!

[windfucker]

Diet/Calories & Routine please
Nice progress man!

routine:
mon: chest: bb bench, incline bb or db bench, flyes (db, cable, or machine depending on what i feel like), weighted dips, and usually a tricep exercise*
tues: legs: bb parallel squat, front squat or hack squat, leg press, straight-leg deadlift or lunges or leg curl, sometimes calves (need to work on them) and then usually superset two weighted ab exercises (hanging leg raises, weighted sit-ups, cable crunches, etc.)
wed: back: deadlift, weighted pull-ups, bb row, lat pulldown, (machine, t-bar, or db row), and a bicep exercise
thurs: bb military press (standing or sitting), db press (standing or sitting), lateral raises or front raises, rear delt flyes or rows, upright rows, and superset abs like tues with two different exercises
fri: arms: bb curl, alternating db curls (hammer or regular, sitting or standing), 21's or reverse curl or preacher curls, weighted chins ups, close-grip bench press, skullcrushers or french curls, lots of diamond push-ups, rope pull downs or dips

as you can see i like to switch it up so i don't do the same things every week (besides the compounds, i always do the compounds). i'm likely going to switch to a power/hypertrophy 4-day split in the fall as i'd like an extra rest day because the stress on my body is getting tiresome.

as far as diet it's kind of detailed but i basically get in (right now) 3400 cals a day split into around 230 g protein (lean), 280 g carbs (complex), and 110 g fat (90% 'good') across about 5-6 meals per day. i take whey (two scoops a day), flaxseed oil, fish oil and a multi (as well as glucosamine but the jury's still out on that). can't take pre-workouts because the caffeine might give me a migraine.

diet has by far been the most important factor to my gains

*haven't done chest since sept. after some obscure pain that comes over my rear delt/traps so instead i do light tri's, calves, and abs on this day now. that's why my chest is lagging even more behind.

[businessbrah]

good bulk mate, added quality mass while keeping bf low

[Lupes Return]

strong user name

[jjuncfan]

Thats a transformation! Look a little smug in those after pics--lol--no hate!!

[lightsarefallin]

Good job!

[windfucker]

good bulk mate, added quality mass while keeping bf low

that was the goal, thanks!

strong user name

lol, yeah ...

Thats a transformation! Look a little smug in those after pics--lol--no hate!!

thanks! really? maybe that's my flexing face idunno

Good job!

thanks!

[cpdd]

Sucessful bulk is successful

[windfucker]

Sucessful bulk is successful

thanks.

here are a few back pics (first two from about 2 weeks ago; last one is from july i think)

[motzart]

Amazing

[andrewtclarkson]

very motivational, keep it up dude

[moshvr]

Solid solid progress. Keep it up over winter, you'll be a monster in the spring/summer time

[Gosha]

great example
nice bulk

[DonPizza]

Hey you made some great progress. Respect. Looking more muscular and you didn't put on too much fat.

Hope your legs are as good as your upper body. So maybe in a year you're ready for a contest.

[2Pac71]

great progress bro

[maggioracing]

Great transformation!
And +1 on the compound exercises. I see soooooooo many guys doing isolation exercises I just laugh in my head. Already done-that when it comes to giving advise "hey try compound exercises instead for overall mass". lol.
I'm an ectomorph like you and did my best gains with compound exercises period...we do almost all the same exercises. lol.
Keep the gains comin' brother!

[Obeb]

You definitly gained some mass !! keep on going.
Nice expression on your face btw :P

[Shirokaze]

Great Progress

[windfucker]

thanks for the comments everyone!

legs are coming along, don't have good pics of them, and they don't look great front on because lack of definition, but they've definitely got bigger

not too interested in competing yet, mostly want a lean, athletic fitness model look. but who knows haha.