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  1. #1
    BB.com Diamond Account oneshotGG's Avatar
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    1 and a half year of progress, 18lb gained

    146lb - 164lb



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  2. #2
    Banned bruceleelegend's Avatar
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    dayum thats impressive, congratz man you look really muscular and lean.
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  3. #3
    selffirst selffirst's Avatar
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    I think you've made great progress.....
    While liftin duh weights I yell out..."You sexy beast"...."Squeeze metal for papa".
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  4. #4
    Registered User hotsaucegolden1's Avatar
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    gotta b happy wiv that
    one rep max Goals:
    Bench: 80kg [x] 85 [x ] 90kg [x ] - 100kg [] 105kg [ ] 110kg [ ] 115kg [ ] 120kg [ ]
    Squat: 100kg [x ] - 120kg [x ] - 140kg [ ]- 150kg [ ] - 160kg [ ]
    Deadlift: 90kg [x] - 100kg [ ] - 110kg [ ] - 120kg [ ] - 140kg [ ]- 160kg [ ]
    OHP: 40kg [x] 45kg [x] 50 kg [x ] 55kg [x ] 60kg [ ] 65kg[ ] 70kg [ ]
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  5. #5
    Registered User Saballl's Avatar
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    Very nice progress!
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  6. #6
    Registered User Oriainarama's Avatar
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    good work
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  7. #7
    London Miscer MazzaG's Avatar
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    Great progress op

    Starting my bulk soon, any tips on how you avoided gaining fat?

    Did you cut at all from the before and after pictures, or is it all just one bulk?
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  8. #8
    BB.com Diamond Account oneshotGG's Avatar
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    bulked for a year, cut for 2 months, and slow bulking since

    you avoid fat by not eating too much of a calorie surplus
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  9. #9
    Registered User Grips's Avatar
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    Great progress man. What are your lifts now compared to when you started?
    "There is no such thing as fair and unfair... So we must not worry about things that we cannot change."
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  10. #10
    Registered User Murdomac101's Avatar
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    Nice work dude.

    ...what Grips said...and what's been your routine?
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  11. #11
    BB.com Diamond Account oneshotGG's Avatar
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    hmm at the beginning I was at about 145lb for maybe 5 reps on benchpress and the highest i've ever gotten to was 225lb for 3

    Other lifts I don't really keep track of anymore since I mainly just train for hypertrophy

    Can't deadlift anymore though since I injured my lower back really badly last january
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  12. #12
    Registered User pilby's Avatar
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    Amazing progress. Great jaerb.
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  13. #13
    Registered User lynch0617's Avatar
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    Dam bro, I am mirin, I gained 30 pounds and it feels like almost nothing

    But good job man!
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  14. #14
    Registered User Zagreos's Avatar
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    How tall are you?
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  15. #15
    Registered User emaytee's Avatar
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    Congrats on the work man... looks like a lot of hard work.
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  16. #16
    BB.com Diamond Account oneshotGG's Avatar
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    thanks brahs, if I really have to suggest something, it's really being consistent with your daily protein intake

    once I started taking in 150g+ of protein per day, I really started making faster gains

    and for those that are wondering, I do a standard push/pull/leg routine with plenty of volume
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  17. #17
    Registered User zakc's Avatar
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    this shows what a major difference 18 pounds of muscle makes
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  18. #18
    Registered User ctg7w6's Avatar
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    Dang dude, good job!
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  19. #19
    Registered User ruicosta's Avatar
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    whats your diet look like including macros.
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  20. #20
    BB.com Diamond Account oneshotGG's Avatar
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    don't count macros

    diet consists of a lot of junk food, i eat whatever I want and make sure to get in at least 100g+ aiming for 150g of protein per day
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  21. #21
    Registered User ruicosta's Avatar
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    Originally Posted by oneshotGG View Post
    don't count macros

    diet consists of a lot of junk food, i eat whatever I want and make sure to get in at least 100g+ aiming for 150g of protein per day
    lot of junk food? you serious???????????
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  22. #22
    Registered User Stenersonsize's Avatar
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    Originally Posted by ruicosta View Post
    lot of junk food? you serious???????????
    Probably until he gets to the cutting portion, i'm guessing.
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  23. #23
    Registered User ShreddedJ's Avatar
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    Originally Posted by oneshotGG View Post
    don't count macros

    diet consists of a lot of junk food, i eat whatever I want and make sure to get in at least 100g+ aiming for 150g of protein per day
    How does that work? How would you know how much you are in a surplus/deficit?

    Im asking, cause I tried not counting calories, but it hurts my progress.

    - J
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  24. #24
    BB.com Diamond Account oneshotGG's Avatar
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    Originally Posted by ShreddedJ View Post
    How does that work? How would you know how much you are in a surplus/deficit?

    Im asking, cause I tried not counting calories, but it hurts my progress.

    - J
    i don't count macros, but I usually do a good estimate of how much calories i've gotten in

    edit: I have somewhat of a target calorie intake and I'll meet that but it could be off by as much as 200 calories by the end of the day but tbh it doesn't really matter as long as you are consistent with your training and protein intake and are reasonably close in calorie intake
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  25. #25
    Registered User ShreddedJ's Avatar
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    thanks!

    Also Kennen <3
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    BB.com Diamond Account oneshotGG's Avatar
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    Originally Posted by Stenersonsize View Post
    Probably until he gets to the cutting portion, i'm guessing.
    nah i eat a lot of junk too when i'm cutting

    this wouldn't be effective without taking protein shakes though
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    These Hoes Ain't Loyal ConnorMaynard's Avatar
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    damn son
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  28. #28
    Registered User jude93's Avatar
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    Nice work OP, great progress. keep hitting them weights hard.
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