4 months of workout, complete change of my nutrition (hardgainer)

[AdrianAve]

Hey Guys,

My Name is Adrian, i'm 20 years old and from Austria. I went from 64 kg at a body fat percentage of 14 to 66-67kg and 10% bf. I'm rather short at 176cm. I always had the dream to build up some muscles as I always was the skinniest one in my class...
4 months ago my workout buddy and me decided to finally hit the gym and it changed my life.

I started with a complete body workout the first 2 months and now i have a split of 2. I workout 4 times a week.
1: Chest, Triceps
2: Back, Biceps, Legs, Abdominal

I went from 2-3 times McDonalds a week and a delivery pizza every weekend to a strict protein oriented diet.

this is what i usually eat a day:

scrambled eggs (4 eggs with ham and champignon
about 300g of oats with low fat quark
Weightgainer
Pre work out meal (rice, noodles, chicken, turkey meat, vegetables)
Whey Protein Shake after workout
Post work out meal (usually the same as the pre work out meal, just warmed out)
Nuts, fruits, Quark
Casein Good Night Shake

current supplement stack:

Weight Gainer (used to be olimp Gain Bolic 4000 but had to much sugar so now: ON Serious Mass)
Whey Protein (ON)
Casein (ON)
Zinc

Before (flexed, lol)



After (flexed)



After (not flexing)

[WestOz]

Good job!

[DiveInTheBlue]

Looks good.

[AdrianAve]

thanks guys! starting a new workout routine next week, so looking forward to that! any suggestions?
atm:

2 Split:
Chest/Triceps
Back/biceps/legs/stomach

i was thinking maybe a 4 split:

Chest
Back
Arms
Legs & Abdominal

and i would like to do deadlifts and squats for the first time

[WestOz]

thanks guys! starting a new workout routine next week, so looking forward to that! any suggestions?
atm:

2 Split:
Chest/Triceps
Back/biceps/legs/stomach

i was thinking maybe a 4 split:

Chest
Back
Arms
Legs & Abdominal

and i would like to do deadlifts and squats for the first time

A day just for arms??

Look up 'Push Pull Legs' workout.

[AdrianAve]

A day just for arms??

Look up 'Push Pull Legs' workout.

so you wouldn't recommend that? Push Pull Legs sounds good tho!

[Bradcore]

Great progress, dude.

[AdrianAve]

thanks brah!

[dtst]

You should probably dedicate a single day to legs. I can't imagine doing your current routine with back/bi/legs/stomach in one day. Like WestOz stated, a push/pull/leg routine is good. I'm currently doing a Leg/Push/Pull/Off and repeat routine. I was doing a 4 day split for a good few months. I keep reading that hitting each muscle once a week is not as sufficient as hitting them twice every 6-7 days with enough rest, since protein synthesis slows the hell down after a few days.

[OkashiiKen]

Nice progress - keep eating. Gains are obvious - good job.

[benybh]

toppppppppppppppppppppppppppp

[arkadium]

Out of curiosity, how long are your workout sessions? Also what does the zinc do? Last, I'm guessing you don't do cardio since you were pretty lean already?

[AdrianAve]

You should probably dedicate a single day to legs. I can't imagine doing your current routine with back/bi/legs/stomach in one day. Like WestOz stated, a push/pull/leg routine is good. I'm currently doing a Leg/Push/Pull/Off and repeat routine. I was doing a 4 day split for a good few months. I keep reading that hitting each muscle once a week is not as sufficient as hitting them twice every 6-7 days with enough rest, since protein synthesis slows the hell down after a few days.

exactly what i was thinking! gonna do that definitely, legs always were my weakpoint and i want them to get stronger. Well i don't know if i have the time to hit them twice a week, my graduation at school is in half a year.

@okashiiken: thanks man! of course, i'm eating all day

@arkadium : my workout session for chest/triceps/stomach/legs is about an hour and a quarter
the other one, biceps/back, an hour and a half
i bought zinc because i got skin blemishes from the weight gainer i took.
I'm doing 5 minutes on the bike to warm up for the training, that's all i do for cardio, workout session is already long enough

[flanker34]

Way to go OP, nice gains. back/bis/legs/abs soundslike way to much in my opinion. try the push/pull/legs, or even a 5x5 routine once you peak with your current routine.

[TomLynx]

Nice gains, also, dat tat.

[Sideburno]

Very decent gains bro keep it up

[racingTC68]

Keep up the work. Deff improving

[jtbryant420]

good job op. Stick to a push/pull legs routine. And deff add those squats and deadlifts, hit them traps too. Solid progress keep it up.

[AdrianAve]

Way to go OP, nice gains. back/bis/legs/abs soundslike way to much in my opinion. try the push/pull/legs, or even a 5x5 routine once you peak with your current routine.

thanks, no i never did that, it was chest, triceps, legs, abs... which really is a bit too much for one day.

Nice gains, also, dat tat.

thanks man, i'm such a nerd, when i reach my goal physique i want to ink my whole arm and the left chest

Very decent gains bro keep it up

thanks brah!

Keep up the work. Deff improving

thanks man, of course!

good job op. Stick to a push/pull legs routine. And deff add those squats and deadlifts, hit them traps too. Solid progress keep it up.

yeah i guess that's the best way to go what exactly are traps? neck?
btw. does somebody know why i can't edit my first post anymore?

[ruicosta]

did you bulk and cut or just bulk

[xMiiDNIGHT]

Only 4 months? Very well done, sometimes I flip flop on whether it would easier be be slim and bulk up, or be overweight and slim down. I think you pretty much confirmed it here.

[AdrianAve]

did you bulk and cut or just bulk

hmm i don't really know.. i guess a clean bulk diet?
i consume more carbs than i need so i get bigger but also i do watch what i eat as you can read in the first post

Only 4 months? Very well done, sometimes I flip flop on whether it would easier be be slim and bulk up, or be overweight and slim down. I think you pretty much confirmed it here.

thanks man, yeah 4 months now. I had the "luck" to be already pretty lean but i do have a hard time gaining weight... pro' and cons i guess

[arkadium]

@arkadium : my workout session for chest/triceps/stomach/legs is about an hour and a quarter
the other one, biceps/back, an hour and a half
i bought zinc because i got skin blemishes from the weight gainer i took.
I'm doing 5 minutes on the bike to warm up for the training, that's all i do for cardio, workout session is already long enough

Thanks - appreciate it!

[AdrianAve]

Thanks - appreciate it!

why were you askin?

btw, i had some sucess yesterday!

first time i tried to push 220 lbs (100kg) on the butterlfy and i did it
also i had 149 lbs weight yesterday, which is the most to date!

good times

[EatStrong]

Top stuff dude

[NG91]

'mirin bro.

Gotta get on those squats and deadlifts though, they will transform your body.

[kenethleclair]

excellent results!

[AdrianAve]

Top stuff dude

thanks brah!

'mirin bro.

Gotta get on those squats and deadlifts though, they will transform your body.

new workout routine tomorrow, definitely gonna do that!

excellent results!

thanks man! so excited to see how i look in the summer

[whtcoupe]

hella good job

[Vivarant]

you look great