5 year aesthetic transformation video | age 15 to 20

[Rabie72]

From 10th place in my first mens physique debut competition, to 2nd place at the nationals.

This is my transformation throughout the years. I began lifting seriously at the age of 15. This is my journey thus far.

lift progression in the video

120kg x 1 > 120kg x 5 Bench Press
175 x 4 Barely locking it out > 245kg Deadlift
120kg x 10 (Parellel) > 205kg x 1 (ATG - Ass-to-grass)

[zahno]

nice phucking job im mirin

[Rabie72]

nice phucking job im mirin

Thx brother!

[PolskiMeister]

Would you have any advice on what I can do moving forward ?

One Question; I noticed you were lean whilst building muscle and remained lean all the time ... any timps on how to build muscle and reduce fat ?

[Rabie72]

Would you have any advice on what I can do moving forward ?

One Question; I noticed you were lean whilst building muscle and remained lean all the time ... any timps on how to build muscle and reduce fat ?

Ok first all, u gotta bulk up mate. U're very skinny, and you're not "fat" at all. Count your calories, find out your TDEE (Total Daily Energy Expenditure) Which means how many calories you burn within a day. The most accurate one you can find is
https://www.iifym.com/tdee-calculator/

Enter the information stated, and it will then give you how much calories u re burning within a day. Then add 300-500 extra calories to that (Anything above is unnessecary for muscle building). Eat 1.1-1.3g protein pr pound of bodyweight for optimal recovery/musclebuilding, and 2.5 - 2.8gr carbohydrates, rest in fat. The bigger the muscle, the leaner you'll look.

Find a decent P/P/L program, there are several in this website, and just stay patient.

[PolskiMeister]

Ok first all, u gotta bulk up mate. U're very skinny, and you're not "fat" at all. Count your calories, find out your TDEE (Total Daily Energy Expenditure) Which means how many calories you burn within a day. The most accurate one you can find is


Enter the information stated, and it will then give you how much calories u re burning within a day. Then add 300-500 extra calories to that (Anything above is unnessecary for muscle building). Eat 1.1-1.3g protein pr pound of bodyweight for optimal recovery/musclebuilding, and 2.5 - 2.8gr carbohydrates, rest in fat. The bigger the muscle, the leaner you'll look.

Find a decent P/P/L program, there are several in this website, and just stay patient.

My TDEE comes out to be 2200 - 2400 (depends on activity, I'm active more on certain day's)

Is there any good workout programs you recommend ?

[IH8RICE]

Ok first all, u gotta bulk up mate. U're very skinny, and you're not "fat" at all. Count your calories, find out your TDEE (Total Daily Energy Expenditure) Which means how many calories you burn within a day. The most accurate one you can find is
https://www.iifym.com/tdee-calculator/

Enter the information stated, and it will then give you how much calories u re burning within a day. Then add 300-500 extra calories to that (Anything above is unnessecary for muscle building). Eat 1.1-1.3g protein pr pound of bodyweight for optimal recovery/musclebuilding, and 2.5 - 2.8gr carbohydrates, rest in fat. The bigger the muscle, the leaner you'll look.

Find a decent P/P/L program, there are several in this website, and just stay patient.

Most of this is correct. I'd switch the fats and carbs though. Hit your protein and fat minimums, and the. Fill in the rest of you calories with whatever you want.

[Rabie72]

Most of this is correct. I'd switch the fats and carbs though. Hit your protein and fat minimums, and the. Fill in the rest of you calories with whatever you want.

Carbs is more important than fats, why?

The body's takes from carbs as a energysource faster than fat. Our bodys energysource is called ATP (Adenosine-tri-phosphate), this is often used during any activity. ATP uses both fat and carbs, but ATP rather go with carbs since it gets absorbed in the body much quicker. Fat takes 9 hours, carbs (depending on how high its placed on the GI, meaning glycemic index chart) take way less time, the higher the GI the faster it gets regulated in the body. When we bulk, we need as much carbs as possible to use the carb during heavy, intense workout, so we can perform optimal, and get stronger. Both macros are important, but I'd say that carbs is more important.

[maaliskuu]

Nice jøb!

[Thomas2950]

Mirin' brah, good job

[IH8RICE]

Carbs is more important than fats, why?

The body's takes from carbs as a energysource faster than fat. Our bodys energysource is called ATP (Adenosine-tri-phosphate), this is often used during any activity. ATP uses both fat and carbs, but ATP rather go with carbs since it gets absorbed in the body much quicker. Fat takes 9 hours, carbs (depending on how high its placed on the GI, meaning glycemic index chart) take way less time, the higher the GI the faster it gets regulated in the body. When we bulk, we need as much carbs as possible to use the carb during heavy, intense workout, so we can perform optimal, and get stronger. Both macros are important, but I'd say that carbs is more important.

Fats help with hormone regulation which , to me, is far more important than energy in the gym. Caffeine or a nice preworkout can take care of that. At least we agree protein is the most important source needed.

[PolskiMeister]

Carbs is more important than fats, why?

The body's takes from carbs as a energysource faster than fat. Our bodys energysource is called ATP (Adenosine-tri-phosphate), this is often used during any activity. ATP uses both fat and carbs, but ATP rather go with carbs since it gets absorbed in the body much quicker. Fat takes 9 hours, carbs (depending on how high its placed on the GI, meaning glycemic index chart) take way less time, the higher the GI the faster it gets regulated in the body. When we bulk, we need as much carbs as possible to use the carb during heavy, intense workout, so we can perform optimal, and get stronger. Both macros are important, but I'd say that carbs is more important.

man I really appreciate this it really is helping me out a ton

[Rabie72]

Fats help with hormone regulation which , to me, is far more important than energy in the gym. Caffeine or a nice preworkout can take care of that. At least we agree protein is the most important source needed.

Fats help with the hormon regulation, correct, and fat tissue also works as protection for the body. Fats has many, healthy benefits at least the healthy ones (Unsaturated fats, monounsaturated and polyunsaturated) also called dietary fats.

But one can't always rely on caffeine, ur tolerance gets higher with time and then ur caffeine intake has to increase for it to actually make a difference. Caffiene also raises the cortisol hormon ( the stress hormone ), and that's why u also feel a suppression in ur appetite after consuming caffiene, it activates a hormon called gastritis causing inflammation in the stomach for a short period of times. Caffiene in the long run, consumed in higher dosages has a negative effect.

man I really appreciate this it really is helping me out a ton

Np brudda. As for a training split, there are many decent training program in this site as I mentioned. Find a push/pull/leg focusing on the compound lifts, deadlift, squat, bench press.

[Rabie72]

Mirin' brah, good job

Nice jøb!

Appreciate it brothers