Okay so i'm an extreme ecto, it's great for cutting but for bulking up it's difficult, i have to maintain a 4k calorie a day bulk diet consistently to make any weight gains at all and if i miss my macros the next time i step on the scales i'll have dropped 3lbs. Okay, bear in mind i've not done a cut to date because I wanted to bulk for 2 years and here's how it's gone -
In the beginning (116lbs) -
Now - (165-168lbs) (1 year and 6 months later)
Starting my first ever cut diet in 3 weeks! Might post pics.
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06-17-2012, 03:31 AM #1
- Join Date: Jun 2011
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 723
- Rep Power: 436
My extreme ecto transformation (116lbs -> 168lbs) in just 1 year and 6 month.
☆☆☆υк ¢яєω☆☆☆
"Now if you know what you're worth, then go out and get what you're worth.
But you've gotta be willing to take the hits and not pointing fingers saying you aint where you wanna be because of him, or her, or anybody.
Cowards do that and that aint you!
You're better than that!" - Rocky
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06-17-2012, 04:31 AM #2
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06-17-2012, 05:27 AM #3
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06-17-2012, 06:24 AM #4
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06-17-2012, 06:25 AM #5
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06-17-2012, 07:05 AM #6
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06-17-2012, 01:12 PM #7
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06-17-2012, 01:56 PM #8
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06-17-2012, 02:19 PM #9
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06-17-2012, 03:29 PM #10
- Join Date: Jun 2011
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 723
- Rep Power: 436
Flat bench - 90KG (200lbs)
Squat - 85KG (190lbs)
Deadlift - 145kg (320lbs)
It's a blessing and a curse! I mean if i eat 3,500 calories i'll drop a few lbs next time i hit the scales so to keep myself sane i stay away from the scales these days and judge myself by the mirror.
Yeah i think i have a basal metabolic rate of about 3,200calories or so.
Lolwut? thanks brah
Easiest way i found it to start making bulk shakes with a blender, i go pretty crazy and end up with like 1,600 calories per shake, i usually hit up two of them a day and then eat food.
Thanks, appreciate it!
My diet is fairly simple -
Breakfast - 1 weight gain shake, bowl of cereal with semi-skimmed milk, 4 slices of toast (90kcal per slice)
Snacks throughout the day - Usually peanut butter, nutella, anything i can get my hands on.
Lunch - Tuna, bacon, ham or any meat protein source on sandwiches (usually 3 sandwiches) + some nuts, chips and a weight gain shake
Post workout - Whey protein isolate drink (My weight gain shake is casein protein)
Dinner - 500g dry pasta with a creamy tomato sauce and as much cheese and i can be bothered to grate (My dinners are usually 1,200kcal-2,000kcal depending how much i ate during the day)
My routine is a 5 day split -
Chest + tris (chest monday fuarrkk)
Back + bis
Legs + abs
Delts, trapz, obliques and other random muscle groups
Day 5 i take any muscle i feel i want to "boost" or is kinda lacking and isolate it for this day until i'm happy.☆☆☆υк ¢яєω☆☆☆
"Now if you know what you're worth, then go out and get what you're worth.
But you've gotta be willing to take the hits and not pointing fingers saying you aint where you wanna be because of him, or her, or anybody.
Cowards do that and that aint you!
You're better than that!" - Rocky
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06-17-2012, 03:39 PM #11
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06-17-2012, 04:53 PM #12
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06-17-2012, 05:03 PM #13
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06-17-2012, 08:27 PM #14
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06-17-2012, 09:38 PM #15
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06-17-2012, 10:59 PM #16
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06-17-2012, 11:25 PM #17
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06-18-2012, 01:01 AM #18
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06-18-2012, 05:31 AM #19
- Join Date: Jun 2011
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 723
- Rep Power: 436
Mmmm Well i'm happy with gaining 52lbs in less than 2 years considering my body fat% didn't change a great deal.
Erm Ideally i'd like to have 16.5-17 inch arms etc. I'm looking to go for the fitness model kinda look so i think i'd be happy at 180lbs (lean)
Cheers buddy, it used to be my weakest area but i started boosting it in my 5 day split extra day and now it's making good progress, i get to look forward to chest twice a week
Thanks man! I'm afraid i have to cut, i recently got offered a free professional fitness model photoshoot which i'm taking so I've got to cut for that and i got invited to compete in the UK musclemania junior division for free so i'm doing that too, with it being 11 weeks out i've left my cutting rather late but with my metabolism i'm sure i can drop down to 7% in that time.
Thanks brah, i don't intend on stopping.
I supposed when you start with less than nothing even an average physique after 16 months looks impressive :P
I'm sure you will be bro, just stick with it, bulk clean, work with high intensity and never lose motivation, be your own biggest fan and your own worst hater.
Cheers, i've always had strong lats for some reason, I just superset lat pull down with Close-Grip Front Lat Pulldown with high reps. From there i usually go for t-bar row or some other rowing action and pull ups if you're still alive.
Still not happy with my upper chest bro, need more mass! Thanks though.☆☆☆υк ¢яєω☆☆☆
"Now if you know what you're worth, then go out and get what you're worth.
But you've gotta be willing to take the hits and not pointing fingers saying you aint where you wanna be because of him, or her, or anybody.
Cowards do that and that aint you!
You're better than that!" - Rocky
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06-18-2012, 08:13 AM #20
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06-18-2012, 08:16 AM #21
- Join Date: Jun 2011
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 723
- Rep Power: 436
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06-18-2012, 11:11 AM #22
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06-18-2012, 12:33 PM #23
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06-18-2012, 12:55 PM #24
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06-18-2012, 01:39 PM #25
- Join Date: Jun 2011
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 723
- Rep Power: 436
Aha thanks brah I'm gonna stop boosting chest soon and move onto delts as i feel they're lacking.
Erm yeah i did enter but like 2 days before it was ending, i got like 120 votes in a day and then i just kinda gave up, my two mates won that competiton, it was a huge pissing competition as to who can harass enough strangers into liking their pictures if you ask me.
I think i am ecto though, i mean i've only filled out from training and i still find it difficult to add 1lb a week on 4kcal per day.
It's definitely 50lbs, not quite sure where it's all gone though! I only grew an inch since the pictures were taken and now i've just stopped growing in terms of height, but i guess at my age entering early 20's is where you start to lose the teenager body and move into more of an adult body.☆☆☆υк ¢яєω☆☆☆
"Now if you know what you're worth, then go out and get what you're worth.
But you've gotta be willing to take the hits and not pointing fingers saying you aint where you wanna be because of him, or her, or anybody.
Cowards do that and that aint you!
You're better than that!" - Rocky
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06-18-2012, 04:44 PM #26
- Join Date: Jun 2011
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 723
- Rep Power: 436
Forgot to upload my delt comparison pic -
☆☆☆υк ¢яєω☆☆☆
"Now if you know what you're worth, then go out and get what you're worth.
But you've gotta be willing to take the hits and not pointing fingers saying you aint where you wanna be because of him, or her, or anybody.
Cowards do that and that aint you!
You're better than that!" - Rocky
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