1 and a half year of progress, 18lb gained

[oneshotGG]

146lb - 164lb

[bruceleelegend]

dayum thats impressive, congratz man you look really muscular and lean.

[selffirst]

I think you've made great progress.....

[hotsaucegolden1]

gotta b happy wiv that

[Saballl]

Very nice progress!

[Oriainarama]

good work

[MazzaG]

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?

[oneshotGG]

bulked for a year, cut for 2 months, and slow bulking since

you avoid fat by not eating too much of a calorie surplus

[Grips]

Great progress man. What are your lifts now compared to when you started?

[Murdomac101]

Nice work dude.

...what Grips said...and what's been your routine?

[oneshotGG]

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

[pilby]

Amazing progress. Great jaerb.

[lynch0617]

Dam bro, I am mirin, I gained 30 pounds and it feels like almost nothing

But good job man!

[Zagreos]

How tall are you?

[emaytee]

Congrats on the work man... looks like a lot of hard work.

[oneshotGG]

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

[zakc]

this shows what a major difference 18 pounds of muscle makes

[ctg7w6]

Dang dude, good job!

[ruicosta]

whats your diet look like including macros.

[oneshotGG]

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

[ruicosta]

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???????????

[Stenersonsize]

lot of junk food? you serious???????????

Probably until he gets to the cutting portion, i'm guessing.

[ShreddedJ]

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

[oneshotGG]

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

[ShreddedJ]

thanks!

Also Kennen <3

[oneshotGG]

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