Here's a nice progress "chart" that hopefully anyone can easily follow!
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Here's a nice progress "chart" that hopefully anyone can easily follow!
![]()
I used to work out for a year, niundang nalang ko, wa man gihapon ko nag ka abs ..![]()
Up for this thread![]()
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nindot magpost nya sad ko sa akoa bfore n after..
inspiring indeed.
next month dagan2 nasad nya ko.
very inspiring indeed. Good job guys
Sharing this: Here's another inspiring transformation... and he's a chef, too!
You may contact him here...
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pwede ra mu post og picture nga nanambok na?hahaha
this transformation can't be captured much in photos but in 10months(coming from a lay-off, 2x a wik lifting only to 4-5days now) time i gained 8lbs of bodyweight. although im not 100% sure if this is muscle but feeling the weights and strength going back up is a good indication for me indeed.
February 6, 2014. the day i joined metrosports
160-165 lbs
35-40% BF
40 inch waist line
1st week of April. Just turned 30 =)
Last Week.
age 30
height 5'5
current weight 170-172 lbs
body fat % : 18-22
current routine : compound lifts. 3 day split.
current diet : clean bulking [ gaining 1 lb of weight per week ] - started on March 7
no special foods. i eat anything i want [ except stuff that trigger my gout and arthritis ]. but i eat 3200 calories a day.
supplements : creatine monohydrate [ i don't even drink protein shakes - lol ]
GOAL : 3-4 more months of clean bulking. then start cutting to 150-155 lbs and 8-10% body fat. pra shredded kau
been going to the gym for 8 weeks. religiously. i'm diabetic. i have gout. rheumatoid arthritis. and erosive arthritis. but those are just excuses![]()
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