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Results 6,091 to 6,120 of 10715
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11-03-2011, 12:15 AM #6091
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11-04-2011, 10:31 PM #6092
- Join Date: Oct 2010
- Location: South Lake Tahoe, California, United States
- Age: 37
- Posts: 15
- Rep Power: 0
I packed on about 15 pounds of lean muscle
Here is my before and after. I managed to pack on 15 pounds of lean muscle
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11-05-2011, 06:58 AM #6093
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11-05-2011, 10:31 AM #6094
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11-05-2011, 12:02 PM #6095
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11-05-2011, 07:02 PM #6096
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11-05-2011, 08:50 PM #6097
- Join Date: Mar 2008
- Location: Illinois, United States
- Age: 34
- Posts: 7,837
- Rep Power: 26753
Three and a half years progress.
150lbs-183lbs.
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11-06-2011, 01:46 AM #6098
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11-06-2011, 02:09 AM #6099
- Join Date: Oct 2009
- Location: United Kingdom (Great Britain)
- Age: 35
- Posts: 164
- Rep Power: 189
Well sheet, your after pic is basically the exact body type I'm going for, I'm on about 3500cals at the moment but perhaps a little low on protein so I've ordered some ON Whey and Casein.
One thing I'm worried about is that 1) I do quite a bit of cardio and 2) the routine my PT set up at the gym doesn't really involve lifting heavy, I'm guessing you were really pushing yourself on the barbells to get these gains?
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11-06-2011, 12:20 PM #6100
I've eaten gluten free/lactose free for 2 years, so some aspects of my diet would be hard to follow. But I'm sure you could compensate with it for something else.
Daily food intake. (I'm quite the minimalist when it comes to food I keep everything simple, no sauces, nothing.)
Breakfast 9:00: 4 egg whites, 2 pieces of quinoa bread(200 cals/slice) 1 banana and an almond bar (an almond bar is a homemade protein bar i pick up from my local gluten-free bakery.. 400 cals for one of these bad boys). I'm sure you can compensate this for something else though, perhaps a protein bar at your local grocery store. By the way I drink 6 full glasses of water/day too. Anyways this is the diet I've been following for the past 4 weeks, gunna change some things up soon though. I always start the day with a 1000+ cal breakfast. This is a link to the nutritional facts of the almond bars i buy from my local bakery that are provided on their website.. They are literally amazing, If you are interested in what is in them to make them yourself contact me via private message. Talking 400 callories, 10g of protein, 22G of fat, 44G of carbs and so much more good stuff.
11:00: 12 almonds, 20 cashews. OR 1/2 cup of oatmeal
12:30: Vega optimal health shake, a big almond butter sandwhich, banana, cucumber slices
1:30: 1/2 cup of Bobs red gluten free mighty tasty cereal (it's like oatmeal), an orange
3:00: 1/2 cup white rice with aduki beans OR a sandwhich with my crazy heavy high callorie bread :P And I buy this bread from a local gluten free bakery, it's not the gluten free crap you find in safeway or thrifties. This is what the bread is made out of: sorghum flour, organic ground millet, arrowroot flour, quinoa flour, organic brown rice flour, organic ground sunflower seeds, canola oil, free-range eggs, pure oat flour, brown sugar, honey, organic ground flax, organic flax seeds, yeast, xanthan gum, sea salt, organic apple cider vinegar, gelatin, guar gum.
5:00: 12 almonds, 6 rice cakes
6:30: fillet of salmon, usually 200+ grams worth ( salmon is actually great for repairing muscle tissue, as the protein count is insane), 1/4 cup - 1/2 cup of rice, serving of french beans and peas, sometimes potatoes
8:30: banana, 12 cashews
9:30: I'll usually reward myself at this point with a sweet fruit like a kiwi, and eat some corn cakes.
I also usually eat even more than this, this is just an example I guess. I'm always grazing or eating something. Just literally eat like a cow and record everything you eat. I always eat a minimal of 3500 callories/day. The thing that allows me to do this is the breads that I eat. As they are double the callories opposed to normal wheat bread. And the protein bars i get. Sometimes I'll eat 2-3 sandwhichs a day with that bread, it's insane how many callories is in it. Eating like this was hard the first week, but your body will adapt.
As for my workout routine if you are interested I'll tell you my split workout. It consists of mostly compound exercises.Last edited by Mongke; 11-06-2011 at 04:34 PM.
Discipline the mind. Make savage the body.
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11-06-2011, 01:28 PM #6101
- Join Date: Oct 2010
- Location: South Lake Tahoe, California, United States
- Age: 37
- Posts: 15
- Rep Power: 0
Yea Buddy
Good work bro
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11-06-2011, 04:59 PM #6102
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11-06-2011, 05:00 PM #6103
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11-06-2011, 09:40 PM #6104
great work to the people on this page! a lot of hard work on this thread! I'll post here in the future
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11-06-2011, 10:23 PM #6105
1) do less cardio, if you cant, and your not making gains, up your cals
2) you wont actually make god gains unless you lift heavy, heaviest you can, (4-6 good reps) and up the weight every couple workouts, if your not getting stronger, you're probably not eating enough/working hard enough
3) also, focus on upping your deadlifts/squats/benchpress6k+
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11-06-2011, 10:40 PM #6106
- Join Date: Apr 2011
- Location: Winnipeg, Manitoba, Canada
- Age: 29
- Posts: 31
- Rep Power: 0
Heres mine. I'm not sure when the first pic was taken, I think it was mid grade 9 and I'm in gr12 right now but I was like that til i started working out beginning of grade 11. So heres 1 year progress. Gained 17 pounds from 113 to my current 130. Still got lots of work to do though.
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11-07-2011, 11:55 AM #6107
i have posted a few pics in here before but i have just recently uploaded like 27 pics from the last 7 years , if you guys checked them out on my page that would be much appreciated and i would LOVE to hear any comments or criticisms on what i can do to improve myself wether it be that i need more mass in a certain area or if i need to cut some flab in another. big ups to all you guys out there wherever your at, out there killing it in the gym and going from stick to thick!!!
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11-07-2011, 11:57 AM #6108
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11-07-2011, 07:32 PM #6109
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11-07-2011, 08:06 PM #6110
- Join Date: Oct 2010
- Location: Fountain Valley, California, United States
- Posts: 2,843
- Rep Power: 1516
181lb/82.5kg USPA Powerlifter
475/305/585
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11-08-2011, 01:46 AM #6111
20 year transformation
Hey guys,
My name is Paul De Ocampo Australian Filipino natural bodybuilder. Here are my two photo's which are 20 years apart.
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11-08-2011, 02:21 AM #6112
2 months of bulking. gained about 14 lbs from 126 to 140 lbs.
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11-08-2011, 04:45 AM #6113
1 Year apart but only three months of training
This is about three month of training but a year between the pics
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11-09-2011, 05:21 AM #6114
yoo here's my two photos which are just under a year apart, went from 62kg-74kg naturally
doesn't look like much but yeh.
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11-09-2011, 05:22 AM #6115
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11-09-2011, 05:24 AM #6116
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11-09-2011, 06:46 AM #6117
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11-09-2011, 03:05 PM #6118
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11-09-2011, 08:12 PM #6119
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11-11-2011, 10:03 AM #6120
- Join Date: Jun 2010
- Location: Fullerton, California, United States
- Posts: 9
- Rep Power: 0
one year's progress
One year now, looking forward to the second one!!
transform.jpg
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