This is my 1 year transformation from 63kg/140lbs to 77kg/170lbs.
Natty, basic supps, 5 days a week, good diet.
I'm aware this seems like way too much weight to gain in a year natty, but haters gon hate right.
Thoughts pls
Can upload more pics if requested.
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09-30-2012, 03:39 AM #1
1 year progress gained 30 pounds muscle
Last edited by strongjaw; 09-30-2012 at 04:29 AM.
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09-30-2012, 03:52 AM #2
You should put up comparison pictures from different angles if you have them. I can tell a slight gain in your chest, but with the angle of the pictures it hard to tell the arms/shoulders. I don't know if you really put on 30 pounds, but the pictures make it seem like you could have put on a little more size in a year.
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09-30-2012, 04:16 AM #3
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09-30-2012, 04:28 AM #4
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09-30-2012, 04:38 AM #5
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09-30-2012, 04:39 AM #6
I'm definately an ecto so I haven't had to do any cardio to stay lean.
My workout is probably pretty generic to most 5 day splits hitting 1 muscle group per day.
As for diet I do the whole 6 or 7 meals a day, lots of pasta and tuna, massive blended up shakes with oats, protein, bananas, etc.
Calories
2730-3212 total calories
Carbs
341-402 grams
Protein
203-239 grams
Fat
61-71 grams
Monday - Chest
Incline Dumbell Bench Press
Flat Barbell Bench Pres
Incline Dumbell Flys
Chest Dips
Cable Flys
Tuesday - Shoulders
Dumbell Shoulder Press
Seated dumbell lateral raises (I like doing these 1 arm at a time with very slow and controlled form)
Seated dumbell arnold press
Cable Rows for rear delts
Wednesday - Back
Deadlifts
Pullups
Low cable rows
Lat pulldowns
Dumbell rows
Thursday - Legs
Front Squats
Lunges
Romanian Deadlift
Hack Squat
Friday - Tris/Bis
Close grip bench press
Rope pulldowns
Tricep kickbacks
Straight bar curls
incline bench curls
hammer curls
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