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Hi there, im coming here today because i need help to structure a diet that will help me in weight gainning, i will be working out shortly after i wake up, i work in construction and cant affort to...

Hello guys, so today was my first day in the gym with this new workout so here are the specs of what i did

warm up Squats 15x110,23 lb x 15x110,23 lb

Squats= 8x198,42 lb 8x198,42 lb 8x198,42...

im goin to stick to my new workout and see the results after that ill see what changes im going to make, has im going to focus on compounds now, lets see :D hopefully will work great for me :D

im gona be bulking until next year :P until february and then im gona think of cutting :D
Well i try to kill them and beleive me i train as hard as i can! last day of traps i lifted 200+ lb for 5x...

Lower Body A


Squats 2 x 12-15(Warm up) 3-4 x 6-8
45 Degree Leg Press 2-3 x 10-12
Romanian Deadlifts (SLDLs) 3-4 x 6-8
Leg curl ...

they increased alot actually but the only one i can actually sai is the squat that came from 40Kg to 100Kg 5x

ahh ok now i got it :D

is it bad? 20lb in 12 weeks?? i have always been lean all my life :P but skinny as well tho :(

ahh ok, i dont have the comas from before :(
altho i do have pic´s and the first picture there if from 1 month training..i was pretty skinny but i already trained b4, i also donk have the...

sorry what is misleading??

well i was doing splits for 3 months my strenght has increased alot, and no im goin to do dave´s upper/lower split that is based on compounds moves and will work 2x muscles a week, so lets see.

thanks, i do try but they are stuburn lol. now im going to start a diferent workout so lets see if the grow more

thanks, sorry im portuguese and i do not know what LBM and OP means :S

for those comments i prefer that no one coments....ur big? gd for you. if u dont have anything decent to say gd or bad, just to reply easy no?.

no one?

hello has said before im goin to start a new workout and im goin to leave here all my workouts hopefully i wont miss a workout log and development on my body
My current stats are
Weight : 65Kg...

hello people, so here are my results from my 12 week workout, the diet wasnt the best until de 6 week due to nights out etc, but here are my measurments and photos
weight before : 123,46 lb after...

hello there guys, so ive been eating and eating and i did put alot of weight on, but i would like so help on examples of 3000 calories intake with 338g carbs154g protein 93g fats, has i want to gain...

hey derek, im new here so il go straight into it, im jut about to finish shortcut to size from jim stoppani and ive went from 56 to 64 Kg in 11 weeks, i am tempted to start your workout has i want...

started creatine cicle 1 weeks and a half ago..ive gained so far 8KG in 11 weeks