6 month transformation

[chipevans22]

My 6 month transformation
Before: 5'9" 143lbs Bench Max - 195
Current stats: 5'9' 168lbs Bench Max - 275
Goal: 5'9" 205LBS Bench Max - 375






lacking in the back. need tips.

[chrisintx]

Wow HUGE difference! Good Job

[lawlShep]

Good lord... what did you do?! lol, looks like a massive difference.

[chipevans22]

Good lord... what did you do?! lol, looks like a massive difference.

Haha, diet and dedication my man. The double d's of bodybuilding. thank you!

[mangshow]

na hes either on the juice or its fake... this was NOT a 6 months transformation.

[tfpriest]

nice job brah repped

[haydz45]

Fuuurk, amazing man! Can't wait till i start my bulk.. You got me even more keen!

[chipevans22]

na hes either on the juice or its fake... this was NOT a 6 months transformation.

lol don't come at me with that ****. The right diet, workouts, supplementation, and some genetics and anything is possible. I'll look at your post in a positive way however. I don't think I look that big that I look like I'm on juice but if you think im that big then I guess thanks.

[Sneza]

wow amazing!

keep it up

[chipevans22]

thanks to everyone else for the compliments, still workin hard everyday, begining to hit my back harder, would appreciate any tips.

[Sooiceey]

Lol wtf no way 6 months

[chipevans22]

Lol wtf no way 6 months

25 lbs in 6 months? not possible? thats less than 5 lbs a month....

[Sooiceey]

U cant now gain that amount of mass in only 6 months legit,Ur on juice

[chipevans22]

U cant now gain that amount of mass in only 6 months legit,Ur on juice

whatever man, Cause im sure you know what you are talking about. lol 1-2lbs a week on a bulking diet is completely natural

[SilverBackk]

whatever man, Cause im sure you know what you are talking about. lol 1-2lbs a week on a bulking diet is completely natural

1-2lb a week of pure muscle isn't possible unless you're a god mode genetic freak or on celltech. 1-2lb of weight is easily possible but you don't look like you gained much fat at all. But then again lighting and all sorts of other variables come into play when taking pictures

I call genetic freak or celltech. Nonetheless superior gains for 6 months especially if natty, mad jelly! Good job bro

[dcfcdave]

Love to see your traps in another 6 months then lol. If you're not on the juice, it's not 6 months.

But, whatever. It's still good progress.

[dawoodr]

Mind sharing your diet and routine?

Great progress btw!

[Achuislemochroi]

My 6 month transformation
Before: 5'9" 143lbs Bench Max - 195
Current stats: 5'9' 168lbs Bench Max - 275
Goal: 5'9" 205LBS Bench Max - 375






lacking in the back. need tips.

I am like everyone else on here and just amazed at your results! Excellent work! What sort of program and diet are you running? I just finished up 12 weeks of HRT Solo and I am utterly amazed at my own results. I would recommend giving HRT a go. It is humbling, and it'll kick your butt, but it works! Here's the link for the Solo program if you prefer to go it alone: http://forum.bodybuilding.com/showth...hp?t=149307883

and here's the link for HRT with a partner: http://www.bodybuilding.com/fun/hrt-...-overview.html

With a good diet, good supplementation, and the right amount of cardio (if any), this program will transform you. You should see some of other folks' transformations. Unreal! Tom also has a Highway to Hell version that I have yet to try, but a few others have been bold enough to do it. It's crazy awesome! Here's the link to it: http://forum.bodybuilding.com/showth...hp?t=147690243

Feel free to check out some of my photos to see what it can do for a person. This was my first time doing anything like this, and I was quite amazed at the results. You're gonna be a beast in a few more months; look forward to seeing more of your progress. Keep up the hard work and dedication!!

[chipevans22]

Mind sharing your diet and routine?

Great progress btw!

Thanks man, I'd be glad to.
It's hard to grab ahold of a diet for some, but for me I have an all you can eat buffet/cafeteria at my college.

Breakfast
6 large scrambled eggs
2 cups oatmeal
1 Banana
900 calories

Midday shake (homemmade)
12 o.z. 1% milk
1-2 scoops whey
1 cup oatmeal
2 scoops peanutbutter
tablespoon yeast
1 banana
roughly 1000-1100 calories

Lunch
Tuna sandwich w/salad or Turkey/Chicken Sandwich w/salad
Strawberry Greek Yogurt
Fruit of choice
roughly 600 calories

Dinner
Sweet Potatoe
Green beans
Brown rice
pasta
Chicken Breast/ribs/meatballs/steak
salad
1200 calories

I workout between lunch and dinner and take another homemade gainer postworkout (1000cals)

Some days I supplement meals w/ meal replacement bars


WORKOUT ROUTINE
Now, I take all advice/suggestions, but don't flame my routine. It has been working for me and I have seen nice strength/size gains. I used two hit most body parts twice a week, but lately I have been isolating all of my workouts, allowing more time for sets/exercises for each muscle. Was a tip given to me by a few lifters at my college, tried it, worked, stuck with it.

Chest
• Bench press 4 sets x 6-8 reps
• Incline bench press 4 sets 6-8 reps
• Dumbbell bench press 4 sets 8 reps
• Incline dumbbell bench press 4 sets 8 reps
• Incline dumbbell flys 4 sets 8-10 reps
• Cable flys (angled down) 3 sets 8, 2 sets 15-20
• Wide grip dips 3 sets failure

Shoulders/Traps
• Dumbbell Press – 4 sets 6-8
• Military Press – 4 sets 6-8
• Front Dumbbell Rises 4 sets 8-10
• Top Shoulder Flys 4 sets 8-10
• Rear Shoulder Flys 4 sets 8-10
• Upright Rows 4 sets 6-8
• Dumbbell Shrugs 4 sets 8-10
• Barbell Shrugs 3 sets 8

Back/Bi’s (Starting to hit back hard)
• Chin-ups (Wide Grip) 3 sets 8
• Lat Pulldown 4 sets 6-8
• Lat Pullover 4 sets 8-10
• V-Bar Pulldown 4 Sets 8-10
• Lat Pulldown (Underhand Grip) 4 sets 6-8
• Seated Rows 4 sets 8-10
• Dumbbell Rows – 3 sets 8
• Bent over barbell rows 3 sets 6-8
• 30 degree incline curls 3 sets 8-10
• Barbell Curls Wide Grip 3 sets 8 (Slow)
• Hammer Curls 3 sets 8-10
• Barbell Curls Narrow Grip 3 sets 8 (Slow)
• Reverse Drag Curls 3 sets 12 reps

Tri’s
• Dips 3 sets 8-10
• Close Grip bench press 4 sets 8
• Barbell Skullcrushers 4 sets 6-8
• French Press 4 sets 8
• Rope pushdown – 4 sets 8-10 (slow)
• Dumbbell Kickbacks – 3 sets 8
• Overhead extensions – 3 sets 8
• Reverse grip one handed pushdowns – 2 sets 8-10 2 sets 15-20

Legs (No set routine, I have bad knees from football and boxing)
• Deadlifting
• Squats
• Lunges
• Machines
• Goodmornings

SUPPLEMENTS
(LISTED BELOW IN SIG )

[chipevans22]

I am like everyone else on here and just amazed at your results! Excellent work! What sort of program and diet are you running? I just finished up 12 weeks of HRT Solo and I am utterly amazed at my own results. I would recommend giving HRT a go. It is humbling, and it'll kick your butt, but it works! Here's the link for the Solo program if you prefer to go it alone: http://forum.bodybuilding.com/showth...hp?t=149307883

and here's the link for HRT with a partner: http://www.bodybuilding.com/fun/hrt-...-overview.html

With a good diet, good supplementation, and the right amount of cardio (if any), this program will transform you. You should see some of other folks' transformations. Unreal! Tom also has a Highway to Hell version that I have yet to try, but a few others have been bold enough to do it. It's crazy awesome! Here's the link to it: http://forum.bodybuilding.com/showth...hp?t=147690243

Feel free to check out some of my photos to see what it can do for a person. This was my first time doing anything like this, and I was quite amazed at the results. You're gonna be a beast in a few more months; look forward to seeing more of your progress. Keep up the hard work and dedication!!

Thank you very much and I'll definetely look into it! Looks like a solid program and I'm always up to give things a try! Thanks!
I'm amazed by your results also! Crazy!

[siimng1979]

Before: 5'9" 143lbs Bench Max - 195

I find your before stat a bit hard to believe, going by your previous weight (and photo)... ...sorry.
Great progress if natty.

[chipevans22]

I find your before stat a bit hard to believe, going by your previous weight (and photo)... ...sorry.
Great progress if natty.

Thanks man, and yeah I totally see where you come from so no hard feelings. I've always been involved in some sort of strength training, coming from football and boxing. Especially boxing. Did alot of pushups back in the day. Always had a strong chest.

[viverefortis]

Wow amazing transformation bro, some say ure not natural but that's like the biggest complement you can take haha.

Workout looks intense as Fuark especially your back routine might steel that one hehe

Overall great job mate you set the bar for my 6 month transformation haha.

[PVincent21]

Wow good job man, that's some unreal progress. Keep it up, can't wait to see what you'll look like in another few months. And if people say you're juicing, ignore them, take it as a compliment.

[chipevans22]

Thanks guys! I take it as a compliment but on the other side it's dimening because its like I put all this hard work in to be called a cheater. Just not cool

[BobGagnon]

The guy is 18, I think it's possible

[chipevans22]

The guy is 18, I think it's possible

19 in 3 days wooohooo

[bit]

hey man, huge progress. i know you said your routine is working for you and you don't want to change it up, which i respect as you need to do whatever works for you, however your back day is insane. why so many variations of pulldowns? personally i would hit one or two variations of pull-up/pull-down a week, and just switch grips between weeks if you want to change things up. you have a great start to your back, just need a bit more thickness. for that i would focus mostly on rows and deadlifts. keep up the good work.

[chipevans22]

hey man, huge progress. i know you said your routine is working for you and you don't want to change it up, which i respect as you need to do whatever works for you, however your back day is insane. why so many variations of pulldowns? personally i would hit one or two variations of pull-up/pull-down a week, and just switch grips between weeks if you want to change things up. you have a great start to your back, just need a bit more thickness. for that i would focus mostly on rows and deadlifts. keep up the good work.

Thanks for the advice, I would gladly change it though, I just didn't want people saying like "your workout routine is retarded blah blah blah". I recently just added more workouts to my back routine because I felt that it wasn't really being worked at times so I just added more variations. Do you think it would be better if I eliminated some workouts and increased my sets? I wasn't sure which way to go. Thanks again, I've been increasing the amount of deadlifts I've been doing so I'll keep you updated.

I'll rep you once I can give out rep again btw.

[bit]

yeah like i said i would weed out some of those pull downs. you should only really need to a handful of lifts to target your back. if you aren't feeling like you were getting a good work out with fewer exercises maybe you should focus more on how you are executing your lifts. ask someone in your gym (that knows what they are doing) to spot you and see if your form needs improving. also and importantly, explode up/down when pulling on lifts like rows or pull ups/down. i guarantee if your form is good and you do this you definitely will feel your back being worked. your set and rep range look pretty good. occasionally i like to focus on rows or deadlifts only during a workout and will then greatly expand my set number, but typically ill keep them between 3-5. for deadlifts, my personal view is to keep reps low. you will be able to move more weight and won't wear out your lower back.