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

[racingTC68]

Great work OP!

[Lawman21]

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)

Do you have 4 eggs a day? Arn't they a bit fatty

[Dume]

Really impressive change, and also amazing tattoo.

[AdrianAve]

hella good job

hard work but it pays off i guess

you look great

thanks

Great work OP!

thanks man!

Do you have 4 eggs a day? Arn't they a bit fatty

i seperate the yolks from the eggwhite, not that fatty that way i guess

Really impressive change, and also amazing tattoo.

thanks brah, so looking forward to my next one

btw, new routine, what do you guys think, for one month:

Back/biceps/abs

Lat Pulldown, wide grip 3 x 8
shoulder crossover cable tower 3 x 8
bent over dumbbell rolls 3 x 8
neck presses barbell 3 x 8
deadlifts 3 x 8
biceps curls 3 x 8
hammer curls 3 x 8
biceps curls till failure (directly after biceps curls and hammer curls) with half of the weight

3 abs exerices

[AdrianAve]

ok second part of the new routine:

chest/triceps/shoulders/legs

bench press chest 3 x 8
incline bench press 3 x 8
buttefly 3 x 8
leg press 3 x 8
squats 3 x 8
shoulder press "arni" 3 x 8
standing Dumbbell Lateral Raises 3 x 8
triceps cable tower 3 x 8
dips 3 x 8

any thoughts? this is till the end of february

[Lifting87]

Hey Guys,

about 300g of oats with low fat quark

you been sucking cawks op
































great progress keep the good work up

[AdrianAve]

you been sucking cawks op


great progress keep the good work up

what you mean? idk what quark means in english, it's some kind of yogurt...
tanks anyway!

[CanadianEcto]

great progress, nice traps

[eyeguy]

Looking great keep up the good work. As everyone says add squats and deadlifts. Staying lean.

[RyanAlex94]

looking good brah

[AdrianAve]

great progress, nice traps

thanks! You think so.. i thought they are quite lacking, been hitting them more lately

Looking great keep up the good work. As everyone says add squats and deadlifts. Staying lean.

added! Deadlifts work out fine so far, my form on the squats is a bit ****ed up (my back is too much of a lordose :/) so i'm doing sidesteps for the beginning.

looking good brah

thanks man!

i gained 1 kg lately, gone from 64,5 kg and bout 14% bf to now 69 kg and 10%