Purem5's Work out Routine/ Diet *Must See*

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Introduction​

Before:




After
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Why I Got Started​

I was so tired of being skinny and constantly being made fun of; getting called anorexic and bullied all throughout middle school and high school. I did not have an ounce of muscle on my body. It was bad - you could see every bone and rib on me! I decided one day to join the local YMCA, and from there, built up experience and moved onto a bigger gym. I started to notice changes rather quickly at first and this pushed me to keep going. I did not want to stop.

I would go the gym and stay for hours. It's so hard for me to gain weight, but I pushed myself as much as I could and kept seeing improvements. After a few months, people had realized my arms were getting bigger and started to compliment me rather than make fun of me. This pushed me to work even harder and I finally started to build confidence in myself, something I had completely lost from being bullied daily. Over time people left me alone and in many cases people apologized then asked me for advice. Since I started, I have put on about 40 pounds! If I can do it, anyone can!​

How I did it.​

I was so determined to not be skinny. I tracked myself by taking photos every several months and doing comparisons. I became addicted to working out and could never get it out of my head. I'd leave the gym and be thinking of what I was going to do tomorrow or if I should go again after. My friends also played a big role; they were always very supportive of me the whole time. Also, once I really started to notice results and see veins and muscles, I didn't want to stop! Walking through the gym doors, I'd put on my iPod, blast my music, and lift like an animal.​

Supplements​

I wasn't too crazy about supplements at first, but over time, once I really started to get experienced with the gym and nutrition, I did find several supplements I have grown to love and use daily.

I used Whey Protein. Do not be mistaken, EVERYONE needs to take some kind of supplement for the support it gives you in the extra protein/ calories. Your body needs to be repaired after you tear it down in the gym.. I also used MuscleTech Nitro-Tech Pro Series directly after workouts because of the amino make-up. I took my daily Mega Men Vitamin from GNC and Vitamin Shoppe Fish Oil. For me, this is a personal note and many disagree with me, but I do not use a pre-work out. Mainly because of how much sugar and caffeine are in one. Literally they are diabetes in a tube.

Diet​

Honestly, this is where EVERYONE messes up. in retorspeckt to achieve your goal of becoming bigger it is 70% diet, and 30% lifting. Most people think Oh I will just get back if I work hard, NO wrong. You must feed your body 2X what it is used to or you will forever be the same. So if you have to force yourself to eat. eat eat eat. People do not understand it is a MUST.

Breakfast: Most important meal of the day no matter what you think
12 ounces of Orange Juice
2 pieces of fruit ( Any Kind)
3 Scrambled Eggs
1 Bowl of OatMeal
Protein Shake(Whey Protein)


Post Workout
Protein Shake(Whey Protein)
2 Peanut Butter and Jelly Sandwiches


Lunch
6 oz grilled cheese chicken sandwich
fruit smoothie

Dinner: This is where you load up
8 oz Clean Cooked Steak
1/2 Box of Pasta
Baked Potato
1/2 cup of rice
Salad
Any kind of vegetable
Green Tea​

Before Bed: This is also just as important as breakfast because your body repairs itself at night, and that is when you make most of your gains​

Protein Shake (Whey Protein)
Ice Cream
Peanut Butter and Jelly Sandwich​

Training​

Day 1: Chest​

Bench Press
4 sets of 10 repsAlternate Options:
Incline Bench Press, or Decline Bench Press​

Barbell Pull-Overs​

4 sets of 12 reps​

Butterflyes
4 sets of 10 reps



Cable Chest Press
4 sets of 12 reps​

Dips
5 sets of 10 reps​

Dumbbell Flyes
3 set of 15 reps



Cable Flyes
5 sets of 10 reps​

Chest Press
3 sets of 8 reps​

Push-Ups
1 set to failure










Day 2: Cardio Only


Run for 45min. This is very important because you need to stay in shape with the rest of your body.










Day 3: Arms​

Incline Dumbbell Curls
4 sets of 10 reps​

Dumbbell Curls
4 sets of 10 reps​

Cable Curls

4 sets of 10 reps​

Barbell Curls
4 sets of 10 reps
​

Drag Curls
4 sets of 10 reps​

EZ-Bar Curls​

4 sets of 10 reps​

Hammer Curls​

4 sets of 10 reps​

Bench Dips​

4 sets of 10 reps​

Cable Triceps Extensions
4 sets of 10 reps​

Decline Dumbbell Triceps Extension
4 sets of 10 reps​

Dip Machine
4 sets of 10 reps​

Dumbbell One-Arm Extensions
4 sets of 10 reps​

Lying Dumbbell Triceps Extensions
4 sets of 10 reps








Day 4: Cardio/Legs
Run for 15min



Box Jump (Multiple Response)
10 reps​

Toe Taps On Box
10 reps
Working sets:​

Barbell Squat
4 sets of 8-12 reps​

Barbell Lunge
3 sets of 10-12 reps
Superset:​

Seated Leg Curl
4 sets of 8-12 reps​

Leg Extensions
4 sets of 8-12 reps
Resume regular sets; reps:​

Leg Press
3 sets of 10-15 reps, 1 drop set of 10-15 reps







Day 5: Shoulders​

Dumbbell Deltoid Raises
3 sets of 10 reps​

Arnold Press
3 sets of 10 reps​

Barbell Shoulder Press
3 sets of 10 reps​

Cable Shoulder Press
3 sets of 10 reps​

Upright Rows
3 sets of 10 reps​

Dumbbell Deltoid Raises
3 sets of 10 reps​

External Rotation Cables
3 sets of 10 reps​

Front Plate Raise
3 sets of 10 reps​

Seated Barbell Military Press
3 sets of 10 reps









Day 6: Back​

Barbell Shrugs
4 sets of 10 reps​

Upright Cable Rows
4 sets of 10 reps



Chin-Ups
4 sets of 15 reps​

Close-Grip Lat Pull-Downs
4 sets of 10 reps​

Leverage Iso Rows
4 sets of 10 reps​

Deadlifts​

4 sets of 10 reps​

Bent-Over Barbell Rows
4 sets of 10 reps​

Long Bar Rows
4 sets of 10 reps​

Inverted Rows
4 sets of 10 reps



Day 7: You need a BIG break, and its time to catch up on the Z's




Suggestions For Others
All I can say is I have earned a lot of respect. I took that negativity from people telling me, "You can't do it," "You will fail," "What is the point," "No one cares," and just showed them that not only could I do it, but I met and exceeded! Motivation is tough to find and tougher to keep.

You don't need money to better your health. You just have to want it that bad! There is no way to cheat your way to your goals; however, achieving them is very possible. Always remember that it starts with you, it's meant for you and it ends with you!

Whenever you feel stressed, sad, hurt, happy, energetic, or bored, the gym is perfect for you. You'll meet people like yourself, learn a lot about your body, and have fun. I've been there, and literally cried wanting what many take for granted.

I can say this though: being in better health, I know I am saving myself a lot of doctor visits. If you're not beasting, you're just maintaining!

After reading this I do not know how you do not feel motivated and want to run throught the wall right now. Take that energy and go get youself a gym membership! It is time to change your life.

Edit: Click Here, To view my workout routine/ diet ​

Purem5's Transformation Log​

Okay so I would like to first start off this topic by saying Hard work will pay off in the end. So let me give you a brief background on how I came to start lifting weights.

At the age of 16: I weighed 146 6'1. now of course that is VERY skinny and for any of you that know about the different body types there are I am an ectomorph:

ectomorph:​

(This being the body type I am) An ectomorph is a typical skinny guy. Ecto’s have a light build with small joints and lean muscle. Usually ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little width. And is very hard for them to put on great muscle mass

Small “delicate” frame and bone structure
Classic “hardgainer”
Flat chest
Small shoulders
Thin
Lean muscle mass
Finds it hard to gain weight
Fast metabolism


Now for the pictures.. ​

Weight/Height: 146, 6'1​

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6 months into my work out routine, Weight/Height: 155, 6'1

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Note:

After over hearing some people talk in the gym about them going to shows for bodybuilding in such.. I wanted to look into it a little myself. Now I know I am no where near meeting the requirements you need to be able to compete, but I had a better idea. I want to start modeling on the side for just a little bit. Anyone saying that it is "Gay" or your a "Flamer" for doing so.. let me just inform you that I made well over 10k in 3 months for GETTING MY PICTURE TAKEN. here are a few picts after 10 months in my work out routine

10 months in my work out routine, Weight/Height 165/ 6'1

Note:
After having some good pictures in my portfolio I was getting CRAZY offers to be in a shoot after shoot after shoot.. sad thing is I am still in school. 11th grade in fact so I couldn't miss 2 weeks of school at a time to get my picture taken. Even though I missed so many great opportunities. I had the chance to be in a Free Runners Magazine.​

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(Current)1 Year and 2 months into my work out routine Weight/Height: 180/6'2

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Yea thats it folks! You have speed-ed through my life in a matter of seconds. Now of course i knew when creating this I was going to get a Shit ton of crap, and very little praise so its expected. Thanks for Viewing ​

 

Wow thanks mate. Although I don't know what all the excersizes are, I can DEFINETLY google them. Do you have any other recommendations for loosing weight?

 

You need to cut your diet in half, but make sure you eat a full breakfast. Because if you skip it your body will trick itself into thinking you need to eat MORE. on the cardio days. run for 1hr-1hr and 30min with a 15min break in between somewhere.. also I will probably be posting pictures underneath all the exercises.

 

ohh okay cool. Yeah people have said running and I said "great...i love running..."

huge sarcasm there. but thanks mate! I will try it and post results

 

Oh trust meee. i HATE it. but sometimes you have to do it. just keep yourself motivated, once you see results your going to become obsessed with the gym.

 

I was 220 in June of 2012, and today of April 2013, I'm at 185 with abs forming. Whey protien is a great supplement to take, I also take c4 as well during lifting days.

But anyways, great progress.

 

Awsome man glad to hear, keep up the good work! and thank you means alot ;D

 

Hey, i currently got out of the hospital recently, i was stuck in there for month for a major surgery where needed to slice through my abs. I wasn't able to eat for 3 of those 4 weeks, when i got out of the hospital i weighed 118 pounds, i'm 6 foot 1........... Anyway way type of whey protein did you use? flavor and brand would be nice to know and also because i have the nastiest vanilla shit right now. Also i cant eat vegetables or do much work the abs right now since i don't want to rip the stitches out of my abs or rip open the skin where the staples where. BTW it's been 2 months now and i weigh 127 pounds, Any suggestions? I'm not concerned about being "ripped" i just want my pecs and biceps back somewhat.

Edit: nice transformation, i got so caught up with myself i didn't even complement you. The turn out looks fucking awesome, i'm glad everything worked out for you.

 

awww man that is horrible, sorry to hear! but anyways for your question. here is a link with all the different types/flavors http://www.gnc.com/family/index.jsp?categoryId=2108294 they mostly do the same thing, but there is a difference. I would advise doing some research on the right one for you. get better!

 

Thanks for the link, but what flavor did you use? i've done chocolate pre-hospital and it wasn't bad, but then my mom picked up vanilla. If i had to take a guess, vanilla tastes like poo, its way to strong. I just want to enjoy it when i drink it. Not choke it down like i currently am.

 

I would go with chocolate. All of the other flavors taste like it is ALL artificial. hence the bad tasting.

 

Moved to Sport/Health

 

amazing transformation mate

 

Thank you very much

 

Good job men. Great results for the timeframe.

What you said about breakfast there however i don't agree with lol. Meal timing's irrelevant unless its something drastic like IF

 

Yes of course it isn't drastic but sometimes your body will trick itself when not eating breakfast and I can vouch u feel alot better when eating it

 

nah that's just in ur mind brah. It actually has no affect in body composition if u skip a meal and have it a few hrs later

 

So the person who is saying that whoever takes Jack3d will die, is also the same person making their own dieting and fitness guide? lol... interesting.

 

Well considering my mom is a nurse. And has worked with 3 different individuals who have had heart failure and ended up dieing. Because of jack3d yes your right its very interesting.

 

do you mean "dying"? And as me and the mod have said, yeah, if you take a lot of most things, you have a chance of dying. And 3 cases? Wow that's a lot considering how many people use Jack3d. If you take the correct dosage, there is no possible way of dying from Jack3d. The serving size is 1 scoop, my friend took 5 at once and he didn't feel anything, so the people who apparently "died" were retards who took the wrong amount.

Oh, forgot to add, you say she's a nurse? In the other thread you said that she works with these supplements, as in manufacturing them, and that there were only 5 cases nationwide of people dying from it. Keep lying.