Before & After - Now Onto Bulking

Training Bodybuilding
1

About a year ago i decided to make a change in my body after taking the first pic, so of course i started out like any idiot with no information, started doing some cardio curls and some benching with little to no results,

after about 6 months or so i found this site and started reading and learning about the big compound lifts and the importance of diet and bam i started seeing results so thank you all for all the good info,

in the first pic im 5’10 about 160 lbs of gross pear shaped weakling with an extremely crappy diet.

the second pic pic im still 5’10 and around 170lbs and looking and feeling better

anyways now that the winter is coming ive decided im gonna try and bulk all winter id like to be around 190-195 by spring

im trying to consume around 4500 cals a day cleanly or as clean as possible,

and for training im sticking to 3x5
for deadlifts, squats, overhead press, bench, bentover bb rows, weighted chins and dips

anyways i was just wondering if anybody has any advice for me diet or training, as I venture into this

cheers
Kendall

2


before

3

after

4

Looks like you made some decent progress for six months. So how about some pics of the back and wheels?

You might also want to consider adding some HEAVY barbell shrugs to help out the traps.

5

You got a tattoo.

6

Great progress. Those pics are a year apart?

How long after that pic did the changes start (or for how long did you look like the first pic after taking it)?

You said 6 months later you found this site, so is it reasonable to say that even though the pics are a year apart, your progress would look the same if you took the first pic 6 months ago?

Either way, you definitely made some very noticeable progress. You weight 10lbs more, AND you look like you lost a good amount of fat too.

7

I’d say you (your upper body at least) looks primed to gain some mass.

Bust your ass, eat the world and enjoy the compliments. Good luck.

8

Exercise Sets x Reps Details

Monday
Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday’s heavy triple)

Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday’s heavy triple)

Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday’s heavy triple)

Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups

Wednesday
Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again

Incline or Military 4x5 Ramping weight to top set of 5

Deadlift 4x5 Ramping weight to top set of 5

Assistance: 3 sets of sit-ups

Friday
Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday’s, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8

Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday’s, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8

Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday’s, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8

Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)

9

very nice work… and bulking is definitely the smart choice right now. Good luck!

10

yeah in the first 6 months i may have lost a little fat, but i defintley didn’t gain any muscle, so i basically looked the same , so pretty much all the gains i made were made in the last 6 months

11

why are you in such a hurry? What do those numbers mean to you?
How much stronger are you? Phasing in and out of getting stronger and then doing more work with the higher loads seems to me to be more logical than throwing on mass, tearing it off. 1 year is not a long time to be in the game to look to refine.

12

[quote]derek wrote:
Exercise Sets x Reps Details

Monday
Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday’s heavy triple)

Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday’s heavy triple)

Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday’s heavy triple)

Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups

Wednesday
Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again

Incline or Military 4x5 Ramping weight to top set of 5

Deadlift 4x5 Ramping weight to top set of 5

Assistance: 3 sets of sit-ups

Friday
Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday’s, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8

Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday’s, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8

Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday’s, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8

Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)

[/quote]

I’m confused. Are you outlining Moneypit’s workout?

Edit: Nevermind. Duh.

13

Your hips look actually narrower in the after pic. Not just in relation to your lats and shoulders. That’s interesting.

14

[quote]Tiribulus wrote:
Your hips look actually narrower in the after pic. Not just in relation to your lats and shoulders. That’s interesting.[/quote]

yeah i lost most of the spare tire that was hanging around there lol

15

[quote]moneypit wrote:
Tiribulus wrote:
Your hips look actually narrower in the after pic. Not just in relation to your lats and shoulders. That’s interesting.

yeah i lost most of the spare tire that was hanging around there lol[/quote]

THat was the first thing that hit me too. Great progress.