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
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)
Before (flexed, lol)
After (not flexing)