6 Month Progress - Motivation for starters - 132lbs-172lbs

[rvanwaas]

Holy hell, OP! That's certainly motivated me - and gives the lie to this idea that 'some people just cannot put on muscle'! And in a measly six months as well!

You have no idea how glad I am I can motivate people through this Put the dedication and hard work into it and you will achieve your goals! Cheers bud!

[cv7713]

Good job man! Be safe...

"Year of Proper Training Potential Rate of Muscle Gain per Year
1 20-25 pounds (2 pounds per month)
2 10-12 pounds (1 pound per month)
3 5-6 pounds (0.5 pound per month)
4+ 2-3 pounds (not worth calculating)"

[rvanwaas]

Good job man! Be safe...

"Year of Proper Training Potential Rate of Muscle Gain per Year
1 20-25 pounds (2 pounds per month)
2 10-12 pounds (1 pound per month)
3 5-6 pounds (0.5 pound per month)
4+ 2-3 pounds (not worth calculating)"

Cheers bud!

I'm all about going beyond limits and boundaries set by other people. I noticed i'm able to cross some of the boundaries already, and i'll just keep pushing and pushing myself to the absolute limit. Can't wait to show you guys how far I got in about 1-2 years time! Thanks for the feedback bud, appreciated

[FitnessFan76]

Cheers bud!

I'm all about going beyond limits and boundaries set by other people. I noticed i'm able to cross some of the boundaries already, and i'll just keep pushing and pushing myself to the absolute limit. Can't wait to show you guys how far I got in about 1-2 years time! Thanks for the feedback bud, appreciated

If you continue at this rate, in 1 or 2 year's time, you're going to be He Man. Bit before your time - an Eighties' cartoon that I grew up with.

[LarsD]

Cheers bud!

I'm all about going beyond limits and boundaries set by other people. I noticed i'm able to cross some of the boundaries already, and i'll just keep pushing and pushing myself to the absolute limit. Can't wait to show you guys how far I got in about 1-2 years time! Thanks for the feedback bud, appreciated

Sick **** bro! Good progress. And a fellow Dutchie as well I see

I've been at it for 1 month but if I keep progressing like this I won't get near your progression lol. Wasn't expecting to either so that's okay haha.

What made you decide to go with a bro split instead of the all-hailed SS or AllPro's (I'm doing the latter atm, using my real 10 rep maxes, but I lack the sense of ''feeling'' anything the next day I used to have when messing about with weights a few years ago =p)?

Keep it up!

I lol'd at myself for being near your weight & height yet looking nothing like that =p

[rvanwaas]

If you continue at this rate, in 1 or 2 year's time, you're going to be He Man. Bit before your time - an Eighties' cartoon that I grew up with.

Haha I highly doubt I'll get that swole! I really don't know what to expect in 1-2 years. But i'll just keep rocking it and making all kind of gains and we'll see I suppose!

[rvanwaas]

Sick **** bro! Good progress. And a fellow Dutchie as well I see

I've been at it for 1 month but if I keep progressing like this I won't get near your progression lol. Wasn't expecting to either so that's okay haha.

What made you decide to go with a bro split instead of the all-hailed SS or AllPro's (I'm doing the latter atm, using my real 10 rep maxes, but I lack the sense of ''feeling'' anything the next day I used to have when messing about with weights a few years ago =p)?

Keep it up!

I lol'd at myself for being near your weight & height yet looking nothing like that =p

Hey there bud, great to hear from another dutchman haha!
I personally don't like to go with the big group of people, I like to make my own path. So what I did was researching alot, and then starting to form my own routine. I try to switch my routine up every 2/3 months. But if I do have to recommend one program it must be STS by Jim Stoppani, Did that first 2 months and it got me skyrocketing motivation and gain wise!

[Onepoundfish]

Amazing Progress man

[rvanwaas]

Amazing Progress man

Cheers buddy

[JT64]

Whatsup brahs,

Exactly half a year ago I started my journey to a better lifestyle and body. Things did not come easy since I started of at a very low point in my life. Being a game addict and not even wanting to go outside made the beginning of my journey very tough. So as mentioned before I was a game addict, my nutrition was awful (beer, chips, snacks etc.). And I was 60kg (132lbs) way way way underweight.



As I started progressing my need to game started to disappear as well. I fell in love with the gains and loved the gym! Now 6 months later I live the lifestyle I desired half a year back. My nutrition is in check and I go to the gym 5 days a week. So to all you beginners who are struggling, just keep your mind on the task at hand! Results WILL come if you put the effort and dedication into it!

Weightlifting increases:

Bench: 20kg (bar only) - 100kg
Squat: 30kg - 120kg
Deadlift: 40kg - 150kg
Shoulder press dumbbells: 8kg - 40kg
Incline chest press dumbbells: 10kg - 40kg

Before and after pic:

sick progress when i started lifting i was using the 7.5 kg dumbbells for pressing :P

[rvanwaas]

sick progress when i started lifting i was using the 7.5 kg dumbbells for pressing :P

Sounds very familiar brah, haha! How far back are we talking now? Cheers bud

[uncommonworker]

Nice transformation. What supps did you use?

[bananabuzz]

Can you give a rundown of what your diet looks like?

I started out 7 months ago and was piling on the lean gains really fast the first few months but they've ground to a crawl, I know I need to up my calories but it's hard to get them in.

I put on 20lbs in the first 5 months but only like 1 or 2 lbs since then. My waist line has remained 28 inch so it's been lean gains. I must need to up my calories to the likes you're eating.

A look at your typical diet would be great!

[rvanwaas]

Nice transformation. What supps did you use?

Thanks bud,

Here is my list of supps:

- Creatine Monohydrate
- Weight gainer ( Serious Mass )
- Case in protein
- Fish oil pills
- Multivitamine pills
- ZMA pills

Hope it helps

[rvanwaas]

Can you give a rundown of what your diet looks like?

I started out 7 months ago and was piling on the lean gains really fast the first few months but they've ground to a crawl, I know I need to up my calories but it's hard to get them in.

I put on 20lbs in the first 5 months but only like 1 or 2 lbs since then. My waist line has remained 28 inch so it's been lean gains. I must need to up my calories to the likes you're eating.

A look at your typical diet would be great!

Whatsup buddy!

As they say, gains are made in the kitchen! So as you already noticed, you need to eat more Here is a rough list of things I eat throughout the day.

Wake up:
Banana
4 eggs
4 slices of bread

1,5 hour later:
150gr muesli
100gr Full Yoghurt

2 hours later:
4 slices of bread with peanutbutter

2 hours later:
Fish or Chickenbreast
Potatoe

2 hours later:
Fruitsalad

Dinner:
150gr pasta or Rice
2 Cans of tuna

Before bed:
Weight gainer (Serious Mass)
0.5L of full yoghurt


Also don't forget to drink enough water, I drink about 4-5L of water a day.

Hope this helps you

[rvanwaas]

Whatsup buddy!

As they say, gains are made in the kitchen! So as you already noticed, you need to eat more Here is a rough list of things I eat throughout the day.

Wake up:
Banana
4 eggs
4 slices of bread

1,5 hour later:
150gr muesli
100gr Full Yoghurt

2 hours later:
4 slices of bread with peanutbutter

2 hours later:
Fish or Chickenbreast
Potatoe

2 hours later:
Fruitsalad

Dinner:
150gr pasta or Rice
2 Cans of tuna

Before bed:
Weight gainer (Serious Mass)
0.5L of full yoghurt


Also don't forget to drink enough water, I drink about 4-5L of water a day.

Hope this helps you

Forgot to add, consistency is the most important. So whatever you're going to do, stick to that

[Broscientist88]

How is it that were all told to follow a 5x5 or an upper/lower because frequency > volume but this guy can do this with whats considered a "bro-split"..? is the whole frequency thing a myth?

[rvanwaas]

How is it that were all told to follow a 5x5 or an upper/lower because frequency > volume but this guy can do this with whats considered a "bro-split"..? is the whole frequency thing a myth?

I'm going to keep this plain simple Everybody's body is different, therefore our bodies will react different on certain routines. What you need to do is find out what works for you. And once you find that and believe in it you'll be unstoppable. Hit me up if you got any questions!

[bananabuzz]

How is it that were all told to follow a 5x5 or an upper/lower because frequency > volume but this guy can do this with whats considered a "bro-split"..? is the whole frequency thing a myth?

As said we are all different, I use a similar training split to Broscientist88 and have made great gains in 7 months.

Most people say to avoid the smith machine yet my chest would hardly grow until I stopped benching with free weights and used the smith machine instead.

I stopped benching with free weights because it was hurting my shoulders, the smith machine does not hurt my shoulders, yet you always read the opposite is true.

Congrats on your consistency and achievements so far Broscientist88. Before I started training I used to live on like 1200 calories a day so now that I need close to 4000 to make gains, it's tough going.

[RockyCapone]

6 months and those gains?! Hate you. But real good job! But srs hate you.

[kanmaxime]

dude is making all kindzz of gainz ... congrats!

[rowza]

awesome gains hope mine are as good as that at 6 mont (week 7 finished!) Dont cut dude just keep your bulk going.

[TheRunt]

Whatsup buddy!

As they say, gains are made in the kitchen! So as you already noticed, you need to eat more Here is a rough list of things I eat throughout the day.

Wake up:
Banana
4 eggs
4 slices of bread

1,5 hour later:
150gr muesli
100gr Full Yoghurt

2 hours later:
4 slices of bread with peanutbutter

2 hours later:
Fish or Chickenbreast
Potatoe

2 hours later:
Fruitsalad

Dinner:
150gr pasta or Rice
2 Cans of tuna

Before bed:
Weight gainer (Serious Mass)
0.5L of full yoghurt


Also don't forget to drink enough water, I drink about 4-5L of water a day.

Hope this helps you

Awesome gains bro. Keep going hard. However, the above doesn't look like 5-7k cal. Not even close. Anyway, not that it really matters. I am just pointing it out.

[rvanwaas]

Awesome gains bro. Keep going hard. However, the above doesn't look like 5-7k cal. Not even close. Anyway, not that it really matters. I am just pointing it out.

That is without supplements brah, My weight gainer shake is 2,5k cal, both my other protein shakes combined another 500cal. Also some full milk at day. But he asked just what I eat Cheers for the feedback

[rvanwaas]

awesome gains hope mine are as good as that at 6 mont (week 7 finished!) Dont cut dude just keep your bulk going.

If you keep things consistent and stay motivated you'll get there in no time brah, good luck on your journey!

[TheRunt]

Ah my bad. Didn't realise you took weight gainer shakes.

[rvanwaas]

Ah my bad. Didn't realise you took weight gainer shakes.

True ectomorphs have to, to gain some proper mass in a short time span haha

[dan12356]

holy crap!! you must be drinking steroids instead of water

[dan12356]

anyways, great job... good luck

[rvanwaas]

holy crap!! you must be drinking steroids instead of water

Haha staying natty for sure Cheers mate!