estfna

I'm 18 now, been lifting for 2years seriously but not seeing much in way of gains. Just before the summer, I decided to get myself together, I was blindly lifting although I knew what I SHOULD be doing I just wasn't doing it.
My mate decided to use steroids (which I helped him get the info about using this site). So I wanted to prove to him I could get the same benefit without the shortcuts. I was lifting well, heavy weights for my age and size, I've always been strong, but never had much volume or definition to my muscles.
So anyway, I devised a new routine, a nice 3-day split. Started it and for the last 4 months I've stuck to it religiously.

This is me before I started my new routine @ 81kg, not sure on bf.
1.jpg
2.jpg

...and after 3 months @ 87kg, again not sure on bf.
3.jpg
4.jpg

More pics are due next week.

cyberheater

You made some good progress there mate. Well done.

big

That is really good progress.

You seem to have added a good chunk of mass without adding any fat in a very short period of time. In fact, you seem to look a bit leaner too.

Keep doing what you're doing. And post your diet and routine up so that others can potentially benefit for your success too.

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Keithy5

Looking great there fella. Keep up the good work!

Kezz

Crackin progress mate, keep at it

MXMAD

Good progress mate. Keep at it.

As big said post your diet and routine up for all to see

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megatron

Well done mate, I bet your mate wishes he'd left gear alone hehe.

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13stonetarget

Well done mate, great results!

estfna

Training is a 3-day split.

Monday - Pull-ups, Deadlifts, Squats, Shrugs, Seated Rows, Leg Curls, Calfs Raises, Leg Extension. And anything else for my back that I feel could do. I usually stick some single arm rows in there because I don't get the pull I want from just the seated rows.

Wednesday - Arms and shoulder day.
Lateral Raises, Front Raises, Arny Press, Reverse cable crossovers (to target rear delts), Hammer curls, Preacher curls (with EZ), Concentration curls. (2 sets of each bicep ex's), then I usually do some form of forearm ex, twists and curls. Abs with weight today aswell, starting at 20 reps with weight, then raising weight and lowering reps until exhaustion.

Friday - Bench Press, DB Bench with twist, Pec Deck(or db flyes), Bulldogs. Skull Crushers, Tricep pushdown, Dips. Trunk Twists.

estfna

Diet is far from great. I go to college and live at with parents. Got 6 bro's and sis's in the same house all younger. I try my best but it's not good enough most of the time, doesn't help when I'm in full time education with only a weekend job (then gym/supplements/car etc comes out of what money I do get).

1)I wake up, protein shake, amino's, efa's, 2 pieces brown toast.
2) MRP (40p, 25c, 2f)
3) Chicken salad on brown bread, usually from a shop tbh, mexican chicken, no sauce, brown bread.
4) 6egg scrambled w/ 1 piece brown toast.
5) usually another shake or if i get a chance to cook, chicken with brown rice or pasta with homemade vegetable sauce made from blended tomato's, spices and anything else i decide to add, if gym day then it is: 1 scoops whey, 2 scoops malto, 1 creatine
(post workout 2 scoops whey, 1 scoop malto)
6) chicken egg sandwich. late tea, maybe a dry fried steak with spuds and onion an mushroom if i want to treat myself (always empty the juice that comes from it, always very lean steak also).

I say brown bread, it's with seeds wholemeal.
I always have a cheat day during the week, otherwise I lose the motivation to eat well. I keep my protein intake high but allow maybe a cake or a chippy or a pizza once a week.

estfna

Right haven't updated because I couldn't get pics onto the comp, but here they are...






These are Mid-November pic's, I'll get some for December soon.

Over the last 2 months my BP has gone up to 120kg from 100kg. Deadlift is 160kg for reps of 6, I know I can do 180 fresh but need to try. Squat is 170kg for 6 (just below 90 not atg). Had a problem with inner lower pecs, so I started doing incline db press, 4 weeks later and they are looking alot fuller...

I'll post up new pics when I can...

estfna

Diet is now clean as a hospital (BUPA not NHS)...

7.30am - Oats with protein shake and banana.
10.00am - Homemade protein flapjack or MRP, chicken sandwich if I get time.
1.00pm - Chicken with pasta or 6 eggs and fruit.
3.30pm - Chicken with rice/pasta and homemade sauce, maybe fish with salad.
5.00pm - Pre gym, Whey protein shake with added carbs.
Train
PWO - 2 scoops Whey and more carbs

9.00pm - Lean steak/chicken/egg with lots of veg and pasta/rice

Glass of milk as I go to bed.

SCJP

Seem to be shifting a decent amount of weight, well done.

I know I won't be able to lift that heavy without gear (probably several cycles), except maybe for the deads.

Truewarrior1

i can do all them lifts,cept im a lot heavier and 1 years older great lifts mate and you look good!

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brownie

What Squats and dead lifts on the one day. are you mad?

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