7 months transformation

[slappiz]

7 months transformation.

Pics from early December 2011 (flexing "abs" only), and early July 2012 (I'm about the same size now, haven't gained or lost something noticeable since then).

Been on a lean bulk during all that time and gained about 4-5kg and I'm kinda pleased with the results.
I'm about to start a non-lean bulk during the next week and I will do it for 5 months.

Would appreciate some bulking tips since I've never done a "real" bulk before (:

[promuscu]

Man very nice results! No homo! specially for 7 months! But If I was you I would not dirty bulk cause you will too much bodyfat and then it will suck to cut all of that so on clean bulking, you are on the good way so stick like that!
Good luck
cheerz

[KQguy]

Good job,I agree with above poster.I would not dirty bulk,shoot for 1-2 LBS. a month until next spring.
good luck!

[slappiz]

Good job,I agree with above poster.I would not dirty bulk,shoot for 1-2 LBS. a month until next spring.
good luck!

Thx for comment. Maybe I'll shoot for 2-2,5 lbs each month instead, I don't really have a hard time losing fat and I'm planning to "cut" for at least 3 months before the next summer.

[Hitch23]

Nice progress so far. Are you counting calories or just estimating portions and macros?

[MaCK123]

7 months transformation.

Pics from early December 2011 (flexing "abs" only), and early July 2012 (I'm about the same size now, haven't gained or lost something noticeable since then).

Been on a lean bulk during all that time and gained about 4-5kg and I'm kinda pleased with the results.
I'm about to start a non-lean bulk during the next week and I will do it for 5 months.

Would appreciate some bulking tips since I've never done a "real" bulk before (:

good job, repped. hom many calories a day were you on when you were lean bulking??? and wat did u do for abs/obliques/adonis??

[slappiz]

good job, repped. hom many calories a day were you on when you were lean bulking??? and wat did u do for abs/obliques/adonis??

Didn't count calories, just ate moderate amount of carbs during the week and allowed myself some junk food and alcohol during the weekends. But I did make sure that I ate a lot of proteins each day.

Typical monday-friday meals:
Breakfast 1: Protein shake with oats
Breakfast 2: Cottage cheese with oats
Lunch: Brown rice (or any other source of slow carbs) and chicken or salmon
Snack: Nuts, mostly cashew, almond and walnut.
Pre workout: Protein shake and crisp bread with peanut butter.
During workout: BCAA
Post workout: Protein/gainer shake
Dinner: Some kind of fish/steak or chicken and sallad.
Before bed: Quark or cottage cheese

I mostly did the ab exercises from Ulisses ab workout video on youtube once a week.

[danielball30]

Didn't count calories, just ate moderate amount of carbs during the week and allowed myself some junk food and alcohol during the weekends. But I did make sure that I ate a lot of proteins each day.

Typical monday-friday meals:
Breakfast 1: Protein shake with oats
Breakfast 2: Cottage cheese with oats
Lunch: Brown rice (or any other source of slow carbs) and chicken or salmon
Snack: Nuts, mostly cashew, almond and walnut.
Pre workout: Protein shake and crisp bread with peanut butter.
During workout: BCAA
Post workout: Protein/gainer shake
Dinner: Some kind of fish/steak or chicken and sallad.
Before bed: Quark or cottage cheese

I mostly did the ab exercises from Ulisses ab workout video on youtube once a week.

What was your chest routine?

[johnpicard]

Do you have a pretty fast metabolism? I know for me adding size and muscle has been a long slow progress due to my ridiculous metabolism. Keep it up man, results look solid. Repped

[Pdaris]

I went from 160 pounds to 195 pounds in just over 4 months. Not gonna lie to you, if you it that fast it sucks with how fat you get. At the same time though your strength gains will be nuts. Currently on a cut and it's going well. In the fitutre I'll just stick to slow lean bulks though

[ericb14]

continue to do what you do, its much more productive to just bulk slowly with lean muscle gain IMO.

[slappiz]

What was your chest routine?

4 sets of Incline Dumbbell Press, 8-12 reps
4 sets of Bench Press, 8-12 reps
3 sets of Incline Flies, 8-12 reps
and some push ups if i'm not completely exhausted.

[slappiz]

Do you have a pretty fast metabolism? I know for me adding size and muscle has been a long slow progress due to my ridiculous metabolism. Keep it up man, results look solid. Repped

Thx dude!
I can pretty much eat all the time and I'm always hungry :P So yeah I guess that I got fast metabolism. I easily gain/lose weight.

[hayd]

In the same situation as OP your food plan helped me out

[slappiz]

Came home from Turkey yesterday, motivated as FUARK to start lean bulking !

@85kg atm.

[denyzz]

Keep goin! Nice work

[slappiz]

Bulking up, currently at 87kg.
Pre bulk weight was 81kg, 24th of August.

Gained 4kg during my trip to Turkey, but that was mostly water which I almost instantly dropped when I came home and ended up at 82.5kg.

[whutup]

sick change !

[slappiz]

sick change !

Thx!

[cmAcbrah]

Look wayyyy better OP. Your doing clean bulking right for sure. I've done a dirty bulk before with the same physique as you and yeh i put on size fast but i felt sick a lot and put on too much bf for my liking. Keep clean bulking man ur killing it

[slappiz]

Look wayyyy better OP. Your doing clean bulking right for sure. I've done a dirty bulk before with the same physique as you and yeh i put on size fast but i felt sick a lot and put on too much bf for my liking. Keep clean bulking man ur killing it

Thanks, the bulk seems to go well for me and I've only been on it for 1,5 month. Going to throw in some extra carbs and add some more proteins to my daily diet now.

[Dale1994]

Good job man, keep it up.