My 8 Month Transformation [PICS]

[mmm_Donuts]

Current 4 day bulking split:

Day 1 - Chest/Tris

Incline BB bench, 4 sets, 8-12 reps
Incline DB bench, 4 sets, 8-12 reps
Flat DB bench, 4 sets, 8-12 reps
Cable crossovers, 3 sets, 12 reps

Cable pushdowns, 3 sets, 12 reps
Skullcrushers, 3 sets, 10 reps
Cable overhead extensions, 3 sets, 10 reps

Day 2 - Back/Bis

Pullups (Add weights after each set), 3 sets, 8-12 reps
Seated rows, 4 sets, 12 reps
Lat pulldowns, 4 sets, 10 reps
Reverse grip pulldowns, 4 sets, 10 reps
Seated row machine, 4 sets, 10 reps

Preacher machine curls, 3 sets, 12 reps
Hammer curls, 3 sets, 12 reps
DB curls, 3 sets, 12 reps

Day 3 - Shoulder/Tris

Superset:
(DB front raise, 3 sets, 12 reps
DB lateral raise, 3 sets, 12 reps)

DB lateral raise, 3 sets, 12 reps
BB military press, 3 sets, 8-12 reps
DB shoulder press, 3 sets, 8-12 reps

Cable pushdown, 3 sets, 8-10 reps
Skullcrushers, 3 sets, 8-10 reps
Cable overhead extension, 3 sets, 8-10 reps

DB Shrugs, 3 sets, 12 reps

Day 4 - Legs

Squats, 5 sets, 8-12 reps
Leg press, 5 sets, 8-12 reps
Leg curl, 4 sets, 8-12 reps
Leg extension, 4 sets, 8-12 reps
Weighted calf raises, 3 sets, 20 reps

Day 5 - OFF

Days 6 and 7 i repeat any of the muscle groups which i find lagging.
If you're looking for a better midsection repeat Day 1 (Chest/Tris) and Day 2 (back/bis)
If you're looking for better arms repeat Day 2 (Back/Bis) and Day 3 (Shoulder/Tris)
If you're looking for better overall size, do the chest/back split combined on day 6 and repeat day 4 (legs) on day 7.
Don't go as heavy on repeat days, try to focus on hypertrophy since your CNS will already be battered from the first 3 days.

* Always progress after each set. Increase the weight that you're pushing/pulling.
* Keep a set or two to warmup with lighter weights. You don't want to injure yourself.
* NEVER lockout (extend elbows), keep constant tension on the muscle.
* When performing pushdowns or curls, hands should be in front of your hips not on the sides in the beginning of the movement.
* Skullcrushers should be done all the way to the back of your head, do not stop at the forehead.
*Diet should be in check throughout the week or you won't have the energy to push yourself with this routine!

No deadlifts in this routine since my lower back's still not the same since i snapped it a while ago. You could add it to your back and leg days if you like tho. This routine has got me great overall progress in just 3 weeks of doing it. Recommended for everyone bulking and focusing on hypertrophy c:

Hey guys, been a bit inactive here since i started getting bored of RS. I'd started working out a few months back, been lifting for roughly about 8.5 months now. I've made a bit of progress and would like to show it to the rest of you

Started at 5'10", 60 Kgs (135 pounds)[/SIZE]

Had barely any muscle. Hadn't done any upper body related physical activity
in my life, but had a fast metabolism thanks to the crazy amounts of football(soccer) i used to play. As you can see, i was all skin and bones.

I started bulking at 3000 cals a day with about 200g protein, <90g fat and rest carbs. Till the 7th month, then cut down 2000 cals, 200g protein, <40g fat, rest carbs.



8 months in, after 7 months of bulking and a month of cutting, Weigh in at 72 kilos now. Dropped a load of bf, Strength's way higher than what i started with. This was the kind of lean physique that i wanted to achieve when i started bulking.

Now, my goal has changed. I'm looking to bulk to about 80-85kg and then cut, to add much needed size to my frame

If anybody has any questions on diet/routine, feel free to ask

PS: I'm a Miscer



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[malakadang]

Strong lighting, but very nice transformation. Keep it up!

 

[mmm_Donuts]

Strong lighting, but very nice transformation. Keep it up!

Ty brah. Would rep/10

 

[Il Kill Il]

Yeah, what does your diet look like exactly and did you follow a certain workout plan? I'm considering egg whites and curious about supplements...

 

[mmm_Donuts]

Whey/Weight Gainers & Creatine are all you need tbh. Creatine just helps a bit with making your lifts go up, so you could take that out if ur stomach can't take it. Use swole.me to find your calorie requirements and then if ur bulking, add 500 to your maintainence cals, if you're cutting subtract 500. More than 500 on a bulk will add additional fat gains and more than a 500 deficit on a cut would result in muscle loss. Aim for 1.5xg protein per pound of your bodyweight and dont keep fat higher than 90g on a bulk and 40-50g on a cut. I follow a moderate carb cut, which's effective for some1 with a fast metabolism, however, people who put on fat easily shud try keto or low carb diets with higher fats and protein, so you would well exceed 50g fat on a cut. If you're looking to get lean, cut out the junk and packaged food. And mainly keep sugar intake LOW. Never exceed 40g sugar a day. Normally i wouldnt cross that too as it shows on my stomach almost immediately.
As for the routine, just follow a basic split routine, which can be found in any bodybuilding website. However, for the repititions i like to do 8,6,5 pyramid sets. That is i start with a lower weigh of 8 reps, then increase weight and do 6, then increase and do 5 with the highest weight i can. This has given me good hypertrophy and strength gains. Another important thing is hitting all your muscles, as it helps increase testosterone within your body and will add overall mass. So never forget squats or ignore any muscle group (in my case pullups & upper back). I went from 52kg on the lat pulldown to 73 kg for reps in a span of 1 month after doing pullups since it hit parts of my upper back which i wasn't able to hit with the machines.

Other than that, its all about willpower and patience, so just stick with it and you'll see results

 

[holy cherrys]

This is some swag website.

 

[NickHaleRS]

Good Work I hate it when skinny people like the ones with like 2% body fat claim they have a six pack when it really is a skinny pack.

 

[mmm_Donuts]

Lol true^

Btw started bulking again,

 

[-Ryan]

Congrats man, keep up the good work!

 

[Fran3]

how many times per day to the gym?

 

[Fran3]

post a pic of ur face too haha

 

[MarineKingPrime]

Amazing Transformation, Can i just ask about how your eating 2k Calories im guessing that was to start cutting? and the 3000 and 2000 was without Cardio? Looking to bulk myself.

 

[blazee]

Very nice! Sick transformation man, keep it up!

 

[Alma Mater]

holy shit!!!!!!! how many hours a day do you spend at the gym? and what protein beverage/supplement would you recommend people use?

 

[mmm_Donuts]

No cardio, max 1.5 hrs at the gym. Didnt follow a set workout routine, kept changing it evey week depending on how i felt

For the first 2-3 months i used whey, then i used gainers for another 3-4 . Then switched back to whey for cutting. For gainers, use either Optimum's Serious Mass or Muscletech's Mass gainer - both have high carbs and protein, almost no fat and sugar.

For cutting, i switch back to whey. I've tried a variety of brands. Best one hands down is Dymatize's iso-100. Bit expensive but very good interms of post workout recovery, taste and amount of protein per serving and lack of fat and sugar.

 

[kk6]

Great work! The abs must have taken awhile plus have been supplemented with a killer diet. I have abs too, but they don't really show up unless I eat super healthy for 4-5 days, lol. ^_^

 

[Pushing Limits]

^ i think abs are the easiest! they dont need much, as you do them a couple of times a week! so over 8 monthe... he's bound to have sick abs

p.s very nice how'd you takle lower belly fat from bulking? cardio?
and your lats are definately your best feature keep up the good work!

 

[toy suomi]

nice u shud tell me the whole workout routine you did im 5"9 and 130 and i got a fast metabolism

 

[Pushing Limits]

whats your current bench preferably DB if you do them?
and lat pull down?

 

[kk6]

^ i think abs are the easiest! they dont need much, as you do them a couple of times a week! so over 8 monthe... he's bound to have sick abs

p.s very nice how'd you takle lower belly fat from bulking? cardio?
and your lats are definately your best feature keep up the good work!

I find abs the most difficult for me! I focus on toning my muscles and just keeping my body fat % down, not trying to bulk up or anything since that'd just look weird. My current BMI is around 19.3-19.5 according to the calculator...but that's not always very accurate - need to get tested with the electrode one at a gym sometime.

The lower abs have been the hardest to work on...what would you recommend? I've been doing leg lifts/planks/some oblique work out + that machine where you can do leg kick ups as my ab work out (kind of a cool down for me after I do upper body work out or lower body depending on the day).