10 lb lean mass gain in three months. Done

[JPrimy]

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5'10/ 194. 10 lbs of lean muscle since june. no supplements what so ever. Chicken, rice, oatmeal, milk.... just good healthy food and a lot of it. what you think?

[JPrimy]

srry for two pics. tried for larger one but suck at using the forum

[connorc12321]

Any before pics? But gjdm

[missy00]

nice shape, just right

[JPrimy]

ehh sorry i really dont have any before pics, i just started actually taking pictures of myself, i neevr used to really.

[adkadkadk]

looks great! I've been trying to do something similar (without supplements). What did your workouts look like? What exercises were you focusing on?

[Joelferg02]

Please pm me your diet op will give measlies

[anonymous]

[JPrimy]

10 lbs of lean mass in 3 months is physiologically impossible.

Oh is it? Looks pretty lean to me you schmuch. Sorry you couldn't do it

[Getriporshiton]

looking great. Not 10lbs of lbm tho

[SayMilesAway]

10 lbs of lean mass in 3 months is physiologically impossible.

QFT

Nice physique though OP.

[MiguelGee]

Holy **** very nice what was your workout routine like? like how many reps and what was your split like? and diet?

[MrSmellGood]

can you please PM me your diet and workout details OP?

[ace2735]

Not bad, gjdm.

[XShreddedX]

Great work bro keep it up

[LUVZ2SPOOJ]

Attachment 4965023

5'10/ 194. 10 lbs of lean muscle since june. no supplements what so ever. Chicken, rice, oatmeal, milk.... just good healthy food and a lot of it. what you think?

damn dude. looking great any chance you could PM me your diet and workout plan? that would be great man

[JPrimy]

Hey guys. My workout plan is not too out of the ordinary.
Chest tricept Monday/Thursday:
-flat bench warm up light weight
-4x8-10 flat db press
-4x8-10 incline db press
Or 3x12-15 incline cable press
-2 sets cable flys low/high
-2 sets pec deck
-2 sets ball push ups or plyo box push ups
Tris: all pretty much a super set of 3 or 4 exercises.
-2x10-12 rope push down
-2x10-12over head rope tri extension(or whatever it's called)
2x10-15 reverse one arm tri pull down

End everythig with a set of dips till failure

Tues/Thursday:back/bi
3 sets pull ups till failure
3x10 bent over row
3x10-15 one arm cable row alternating
3x10 pull down
3x10-15 face pull
2x10 reverse butterfly high/low
Shrugs
Shoulder press.
(This isn't necessarily in order, it's what I feel like at the time, but I def start it with pull ups)

Wednesday/Saturday: legs shoulders
-Superset 4 sets mild weight squats and weighted box jumps
-3 sets 10 steps weighted lunges
-superset leg extension, leg curls, calf raises -- 3 sets of 10-12
-3x 10 shoulder press (db or bar bell)
- delt raise and plate raise 3 sets
(And then usually throw in something else for shoulders to make 3 exercises)

I really like to sub new exercises in a lot cause I don't like always doing the same thing. But that's basically what I've got going on, but will always find new exercises and put them in.


Nutrition:
Oatmeal and eggs for breakfast
Couple chicken subs or tuna for lunch with veggies or fruit
Numerous chicken breasts and rice with veggies for dinner
Sandwiches or protein bars in between for snacks.
Milk mixed with coconut milk at night

--not really a strict diet. I try to get lots of chicken carbs and veggies in regularly and in big portions. Then basically just try to eat a lot consistently but healthy nutritious foods.
-note I do have very good genetics which may not make my not make this workout routine or diet make much sense to some people.

[TurkeyLover]

10 lbs of lean mass in 3 months is physiologically impossible.

You mad bro? He's kinda tall, so I would say it does look like 10lbs. Genetics look good too.

[BigNasty100]

Sick physique OP, and thanks for proving to the haters that there's no real set limit to lean mass gains in a given time period. Fuarkin pisses me off so hard when some ******* says "physiologically impossible" when they haven't even pushed themselves.

[JPrimy]

Sick physique OP, and thanks for proving to the haters that there's no real set limit to lean mass gains in a given time period. Fuarkin pisses me off so hard when some ******* says "physiologically impossible" when they haven't even pushed themselves.

dude i know. who says that kind of crap haha. with a little bit of focus and hard work its not that difficult to put on some muscle. i think many people try to find an excuse for why its impossible because they dont have the balls to just "shut up and lift" if you will. thanks man!