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  1. #1
    Registered User AdrianAve's Avatar
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    4 months of workout, complete change of my nutrition (hardgainer)

    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)

    [img]*****://dl.dropbox.com/u/35623216/Photos/Me/before1.jpg[/img]

    After (flexed)

    [img]*****://dl.dropbox.com/u/35623216/Photos/Me/IMG_2935.jpg[/img]

    After (not flexing)
    [img]*****://dl.dropbox.com/u/35623216/Photos/Me/bauch.jpg[/img]
    Last edited by AdrianAve; 12-30-2012 at 07:01 AM.
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  2. #2
    Registered User WestOz's Avatar
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    Good job!
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  3. #3
    Registered User DiveInTheBlue's Avatar
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    Looks good.
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  4. #4
    Registered User AdrianAve's Avatar
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    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
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  5. #5
    Registered User WestOz's Avatar
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    Originally Posted by AdrianAve View Post
    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.
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  6. #6
    Registered User AdrianAve's Avatar
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    Originally Posted by WestOz View Post
    A day just for arms??

    Look up 'Push Pull Legs' workout.
    so you wouldn't recommend that? Push Pull Legs sounds good tho!
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  7. #7
    Registered User Bradcore's Avatar
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    Great progress, dude.
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  8. #8
    Registered User AdrianAve's Avatar
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    thanks brah!
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  9. #9
    Registered User dtst's Avatar
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    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.
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  10. #10
    Registered User OkashiiKen's Avatar
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    Nice progress - keep eating. Gains are obvious - good job.
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  11. #11
    Registered User benybh's Avatar
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    toppppppppppppppppppppppppppp
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  12. #12
    Registered User arkadium's Avatar
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    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?
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  13. #13
    Registered User AdrianAve's Avatar
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    Originally Posted by dtst View Post
    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
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  14. #14
    Sikh Kent flanker34's Avatar
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    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.
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  15. #15
    Registered User TomLynx's Avatar
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    Nice gains, also, dat tat.
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  16. #16
    Registered User Sideburno's Avatar
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    Very decent gains bro keep it up
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  17. #17
    Registered User racingTC68's Avatar
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    Keep up the work. Deff improving
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  18. #18
    I am Jack's Cold Sweat. jtbryant420's Avatar
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    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.
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  19. #19
    Registered User AdrianAve's Avatar
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    Originally Posted by flanker34 View Post
    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.

    Originally Posted by TomLynx View Post
    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

    Originally Posted by Sideburno View Post
    Very decent gains bro keep it up
    thanks brah!

    Originally Posted by racingTC68 View Post
    Keep up the work. Deff improving
    thanks man, of course!

    Originally Posted by jtbryant420 View Post
    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?
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  20. #20
    Registered User ruicosta's Avatar
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    did you bulk and cut or just bulk
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  21. #21
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    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.
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  22. #22
    Registered User AdrianAve's Avatar
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    Originally Posted by ruicosta View Post
    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

    Originally Posted by xMiiDNIGHT View 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
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  23. #23
    Registered User arkadium's Avatar
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    @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!
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  24. #24
    Registered User AdrianAve's Avatar
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    Originally Posted by arkadium View Post
    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

    [img]*****://dl.dropbox.com/u/35623216/Photos/Me/chestday.jpg[/img]
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  25. #25
    Registered User EatStrong's Avatar
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    Top stuff dude
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  26. #26
    Registered User NG91's Avatar
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    'mirin bro.

    Gotta get on those squats and deadlifts though, they will transform your body.
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  27. #27
    Registered User kenethleclair's Avatar
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    excellent results!
    kenethleclair
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  28. #28
    Registered User AdrianAve's Avatar
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    Originally Posted by EatStrong View Post
    Top stuff dude
    thanks brah!

    Originally Posted by NG91 View Post
    'mirin bro.

    Gotta get on those squats and deadlifts though, they will transform your body.
    new workout routine tomorrow, definitely gonna do that!

    Originally Posted by kenethleclair View Post
    excellent results!
    thanks man! so excited to see how i look in the summer
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  29. #29
    Registered User whtcoupe's Avatar
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    hella good job
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  30. #30
    Registered User Vivarant's Avatar
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    you look great
    Watch My Weight Loss Journey
    http://www.youtube.com/user/MeOnlyBetter2013
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