6'0 120lbs of no muscle to 180lbs of muscle

[mrfumetsu]

2 1/2 years later after I started working out, I finally have a physique that I am proud of! I've put on around 60 lbs of lean mass and changed my entire body.... here is a picture of me from 2 1/2 years ago, and then here are some recent pics...please feel free to critique

[mrfumetsu]

recent front double bi

[mrfumetsu]

recent front side chest

[mrfumetsu]

rear lat spread.....deadlifts have added a lot of thickness to my back!! i can deadlift 425lbs x 1.

[mrfumetsu]

legs shot.....max squat is 345x2 but i've been doing lots of low weight high rep squat sessions lately and i'm lovin it....

[mrfumetsu]

most muscular pose....

[xman06]

are u currently bulking? looking pretty good tho

[mrfumetsu]

front shot...

i'm always clean bulking....

[Shaggy4g63]

look really good guy.....I was 120 lbs 5 months ago and now I'm 150 lbs and I'm 6.4 so seeing you (in a non gay way) gives me some more drive...your hard work has payed off and my hat is off to you..

[mrfumetsu]

last one.... thanks for the comment.

[quickly_gains]

holy $h!t your a beast. GREAT transformations one of the best i have seen so far.nice 60lbs of lean mass,keep it up.

[milo34]

the ab/quad pic shows how much you've really changed. well done!

[DigitalEon]

wow man you look great...thats what im shootin for

congrats

[mrfumetsu]

thanks. i fell in love with bodybuilding and developing a good physique.

edit: if anyone wants my routine i have it all typed out, so just pm me. i can bench 245x5, deadlift 425x1, and squat 345x2 for three main maxes, all those lifts were done at 172lbs. i weigh 182lbs currently... those pics are a mix of the two.

[Euphoric One]

Hey man, good job!!

How old are you and what kind of diet did you use to get their? What's was and is your routine like?

[mrfumetsu]

i'm 20 years old....high protein, medium carbs, low fat...

here's my routine...it's been roughly the same thing for 2 1/2 years except that i had never did deadlifts or squats until the beginning of this year. after i started doing those i kind of blew up!

Chest

Flat Bench Barbell / Dumbbell (alternate weekly) - 10x 8x 6x
Incline Bench Dumbbell - 10x 8x 6x
Dumbbell Flies (or Pec Deck machine ...one arm at a time for extended movement) - 10x 8x 6x
Cable Crossovers - 10x 8x 6x

Triceps

Dips - 10x 8x 6x (use a weight belt to add weight, if using bodyweight increase reps)
Close grip bench - 10x 8x 6x
Skull krushers into Closegrip Bench with EZ Barbell - 10x10x 8x8x 6x6x


Back

Deadlifts - 5x 4x 3x 2x 1x
Bent over Barbell Rows - 10x 8x 6x
Pullups & Chin ups (alternate weekly) - 10x 8x 6x
Seated rows - 10x 8x 6x
Bent Over Dumbbell Rows - 10x 8x 6x

Biceps
Concentration curls - 10x 8x 6x
Seated Preacher Curls - 10x 8x 6x
Incline Dumbbell curls - 10x 8x 6x

Legs

Squats - 15x warmup 6x 5x 4x 3x 2x <--I'm currently doing 4 sets of 20 instead.
Close stance leg press - 10x 8x 6x
Calf raises - 10x 8x 6x
Hamstring reverse curls - 10x 8x 6x
Leg extensions - 10x 8x 6x

Shoulders

Dumbbell press - 10x 8x 6x
Dumbbell front raises - 10x 8x 6x
Dumbbell side raises - 10x 8x 6x
Dumbbell rear raises - 10x 8x 6x
Dumbbell shrugs - 10x 8x 6x 4x

[Striation]

AWESOME! Keep it up.

[XcollegeboiX]

Hey good work man, just curious
whats your diet look like. Your clean bulking? and i'm just curious how to clean bulk myself
any tips?
thanks
E

[Dj_Maikas]

nice work.

[eddie905]

Nice improvement!

[mrfumetsu]

Originally posted by XcollegeboiX
Hey good work man, just curious
whats your diet look like. Your clean bulking? and i'm just curious how to clean bulk myself
any tips?
thanks
E

basically i am around 300g protein, 200-250g carbs, 80g fat...carbs are pretty much breakfast and post-workout only.....lots of deli meat, chicken, eggs, milk, fiber cereal... whole wheat bread, cheese.... mostly just meat & eggs though.

in my opinion my muscles arent as big as other guys i see putting up the same weight....but i'm pretty dense, i compare my forearm to steel

[Hardwork]

Great Job man you look fantastic, great dedication and the good thing about it is that you did it properly, you didn't put on sloppy weight just to make the scale go up, great job.

[mrfumetsu]

thanks man...yeah its been a long process, but very much worth it... i started working out when i was 18...now i'm 20 turning 21.. it just took that short part of my life to change the next 40-50+ years of it..... definately worth it for anyone who is skinny or overweight and wants a better lifestyle to live.

[FireKiller]

nice.

did u workout ur abs too?

edit: btw regarding your high reps, that would make you a bodybuilder am i right?

[mrfumetsu]

Originally posted by FireKiller
nice.

did u workout ur abs too?

thanks for all the comments.


yeah..weighted rope crunches, leg raises, situps on the pilates ball, the machine where you crunch down the weight...and ab vacuums.

edit: bodybuilder? sure...as opposed to what?

... i train for strength mostly... the highest reps i usually do is 10... i've been experimenting with high reps lately though to see if i can stimulate any new growth. but otherwise, i train to get stronger.

[Stevebaby]

good for you...that is a body to be proud of

[Trigger]

Damn, awsome work bro!

I started bodybuilding 1.5 months ago @ 6.0' tall and exactly 120lb (rather similar lol). So seeing this kinda stuff gives a big boost!

My routine looks quite similar to yours, i'm going to add in side + rear raises as i don't currently have them.

Good stuff

[mobile363]

Immortal?

teehee

lookin good brolly!

[digink]

you look great bro! and I just wanted to know if you did each part a day? 6-day week? or do you do a split?

[mrfumetsu]

thanks. i pair chest/tri, back/bi, legs/shoulders and do 3 days on 2 days off. i'm in the gym for about 1 hour.

my routine is listed in the order in which i do the exercises as well.