My extreme ecto transformation (116lbs -> 168lbs) in just 1 year and 6 month.

[AshC]

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.

[HeavyMetalLover]

Damn how's the strength gain? Great job

[anonymousapp]

Really jealous that you can need to eat 4k calories to bulk at your weight and that said bulk is very lean. Great work, huge difference.

[wwe101]

Nice one,

Would love to be able to eat so much and stay lean.

Being Endo sucks when you have to cut

[ant1lg]

"I'm an extreme ecto" the zyzz feeling is strong (notsrs)

Gjdm!

[kinghen]

did you even train legs?

[Ramathorn178]

upper gains look great, congrats on them! good god, im strugglin' to get 3k clean down a day no idea, id feel like **** and bloated if i at 4k.

[Stalldad]

Great job, you added a lot of quality mass and stayed pretty lean. Repped.

[ruicosta]

4k thats a lot, whats your diet and routine like?

[AshC]

Damn how's the strength gain? Great job

Flat bench - 90KG (200lbs)
Squat - 85KG (190lbs)
Deadlift - 145kg (320lbs)

Really jealous that you can need to eat 4k calories to bulk at your weight and that said bulk is very lean. Great work, huge difference.

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.

Nice one,

Would love to be able to eat so much and stay lean.

Being Endo sucks when you have to cut

Yeah i think i have a basal metabolic rate of about 3,200calories or so.

"I'm an extreme ecto" the zyzz feeling is strong (notsrs)

Gjdm!

Lolwut? thanks brah

did you even train legs?

upper gains look great, congrats on them! good god, im strugglin' to get 3k clean down a day no idea, id feel like **** and bloated if i at 4k.

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.

Great job, you added a lot of quality mass and stayed pretty lean. Repped.

Thanks, appreciate it!

4k thats a lot, whats your diet and routine like?

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.

[SkinnyBas]

Its really nothing special. Not saying its bad though. Well done but dont cut just keep bulking

[hockey1234]

well done! how big do you want to get in the future?

[fullofrage84]

Im jealous... You look awesome man. Your chest got friggin huge in comparison!

[windfucker]

you are already p. lean. i wouldn't cut, just keep going.

really great job. jealous of your chest progress especially.

[Team4Dyce]

Keep going man.

[jakeeck]

awesome man.. much better progress than I made when I first started

[bluejay83]

awesome job..!! i hope to be in your shape in 1 year
epic job on lats!
how did you work your lats? i'm currently on pull-ups, and pull-overs.

[Vitality778]

Your chest got some nice gains man! I'm jelly. Keep up the work!

[AshC]

Its really nothing special. Not saying its bad though. Well done but dont cut just keep bulking

Mmmm Well i'm happy with gaining 52lbs in less than 2 years considering my body fat% didn't change a great deal.

well done! how big do you want to get in the future?

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)

Im jealous... You look awesome man. Your chest got friggin huge in comparison!

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

you are already p. lean. i wouldn't cut, just keep going.

really great job. jealous of your chest progress especially.

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.

Keep going man.

Thanks brah, i don't intend on stopping.

awesome man.. much better progress than I made when I first started

I supposed when you start with less than nothing even an average physique after 16 months looks impressive :P

awesome job..!! i hope to be in your shape in 1 year
epic job on lats!
how did you work your lats? i'm currently on pull-ups, and pull-overs.

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.

Your chest got some nice gains man! I'm jelly. Keep up the work!

Still not happy with my upper chest bro, need more mass! Thanks though.

[ruicosta]

what does your weight gain shake consist of?

[AshC]

what does your weight gain shake consist of?

450ml milk
2 tbsp peanut butter
2 tbsp extra virgin olive oil
2 whole eggs
1 scoop of weight gain protein powder (matrix 500kcal per scoop)
Honey for flavour
1x Banana
Ice cream if i've got it

[EnglishAsian]

Awesome transformation, jelly of how lean you are and how easy it is for you to cut. Huge chest development as well, good job brah!

[UKAbs]

Great transformation!
Did you enter the Justin Tayler thing?

Note though - you aren't an ecto - you were just young and have filled out!!

[G4rry1]

Great transformation! Doesn't look like 50lb to me though tbh. did you grow in height? Looking good though man!

[AshC]

Awesome transformation, jelly of how lean you are and how easy it is for you to cut. Huge chest development as well, good job brah!

Aha thanks brah I'm gonna stop boosting chest soon and move onto delts as i feel they're lacking.

Great transformation!
Did you enter the Justin Tayler thing?

Note though - you aren't an ecto - you were just young and have filled out!!

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.

Great transformation! Doesn't look like 50lb to me though tbh. did you grow in height? Looking good though man!

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.

[AshC]

Forgot to upload my delt comparison pic -