1 year natty progress: 6'0", 120lbs -> 6'0", 160lbs

Am I doing alright, fellas? I've gained a solid 40lbs in the past year, with minimal fat. Still kind of boggles my mind that I was ever this skinny.

My plan is to gain another 20-30lbs, do a 10-15lbs cut, then reassess where I'm at.

Attached: Screen Shot 2018-09-16 at 03.21.22.png (1388x676, 1.3M)

A back comparison.

Attached: Screen Shot 2018-09-16 at 03.24.29.png (1365x531, 945K)

Keep on going, you're going to make it, you have superior genes

wow nice dude

routine?

I had a knee injury for 5 of those 12 months, so my leg training was sub-optimal to begin with. Slowly getting stronger on squats, RDLs, hip thrusts and leg press, though, so they'll catch up soon, hopefully.

If you are going to lie at least make the numbers more believable. You are not 160lb more like 130.

Thanks, dude. I don't really know I have good genetics for bodybuilding, desu. Being an ectomorph has some benefits and drawbacks. I'm never going to be the guy that just naturally looks yolked in clothes, but I do have small joints/narrow hips, which typically helps as far as aesthetics goes.

I think I need to add more mass before I have a good idea of my genetic capacity.

Looking good bro. Keep up the good work

I do a six-day push/pull/legs routine. P/P/L/P/P/L/Rest.

hunk and twink together

what difference does it make lol

mirin those shoulders. What do I have to do to get them?

How has your life changed?

I do a push/pull/legs/push/pull/legs split.

On the first push workout, I do DB shoulder press and DB lateral raises. On the second push workout, I do BB upright rows and DB laterals. I also do cable facepulls on both of my pull workouts.

>you have superior genes
>those bicep insertions

>push/pull/legs/push/pull/legs split
Just say PPL, you mung bean

Did you do this from the beginning, or did you have to work up to this?

Lmao, yeah I know I have the bicep insertions of a lanklet. I have decent bicep peaks, though, when I actually tense them/have a pump. You either have biceps that fill up your whole arm or biceps with a big peak. E.g. Arnie vs Serge. Just depends which look you like more.

he's trying to bait you so tons of shitlords on fit can insult you and say you're fatter and higher BF than you think

how is ppl ? i have been doing brosplit for years, should i change to ppl ? how can i do that?

No, I started on an upper/lower split for 3-4 months; two upper workouts, two lower workouts. I would just do DB shoulder press and laterals on both of my upper workouts.

If you're completely untrained, you don't really need to do a bunch of delt work. Just getting stronger on pressing movements and rowing movements will build your front and rear delts. Then you can just throw in 3-4 sets of lateral raises at the end to hit the side delts.

To be honest, the training split that you do doesn't matter as much as people make it out to. As long as you're getting in enough volume, progressively getting stronger on key lifts and eating according to your goals, then you will gain muscle.

I know plenty of people who have made great gains from a 5-day bro-split. A routine where they hit each muscle twice a week might give them marginally better results, but it's not going to be make or break in terms of muscle growth. Just do what you enjoy and can adhere to.

thanks

Not an enormous amount, as, although it's 30-40lbs, I've basically just gone from being underweight to being a normal weight. That said, I have had a lot of people who knew me from school comment on how different I look. Which is strange to me, as I think I look more or less the same. Maybe it's because I see myself every day, whereas they're just seeing me one day at 120lbs and then another at 160lbs. That sort of motivates me to see their responses when I get up to 180-200lbs.

You definitely do get more respect from guys and more attention from girls, though, when you're not a literal beanpole.

how did you start eating more? my brother trolls me when i eat an egg "you don't normally eat eggs, weirdo" and other shit. Puts me off buying my own food and cooking. currently 115lb skelly

Truly an inspiration to all skeletons in this board.

Attached: gainz.png (614x859, 230K)

Don't worry about eating perfectly clean foods at this stage. If you're 115lbs, you're almost certainly under-eating, as I was. If I were you, I would focus on eating 3 medium-to-large sized meals every day, as well as one high-calorie shake before bed (full-fat milk, whey protein, oatmeal, banana, nutella, peanut butter; basically anything you like).

When you are skinny, it takes some getting used to in order to consume a lot more food than you are used to. One way to do this is to space your meals out by quite a long period of time; e.g. eat breakfast at 0700-0800, lunch at 1300-1500 and then dinner at 1800-2100. Also, you will find that doing a hard lifting session each day will drastically increase your appetite.

Good luck. The most important thing I can say is don't over-complicate it. Just eat 3 solid meals, get in enough protein, and have 1-2 shakes throughout the day. If you couple that with a solid lifting routine (I would recommend Ice Cream Fitness 5x5 for someone in your position), then you will gain weight very quickly.

Mirin. I'm a skelly too, started two weeks ago at 56kg, gained 3kg so far. We're all gonna make it brah.

THANK YOU CALCIUM KING

THANK YOU CALCIUM KING

Very nice progress, mirin
I really need to lose fat so that I can also see my gains, hope my new nutrition regime and cutting out alcohol will help.
Also nice shoulders.
How do you train them? What is your routine?

THANK YOU CALCIUM KING

Fantastic progress we gonna make it skelly bro

Attached: 20180916_165439.jpg (1440x1545, 823K)

Where are your traps?

I don't know whether they're underdeveloped or if I just have shit trap insertions, lol. I only recently started doing strict barbell shrugs, so by the time I get up to about 315 x 4 x 10 on them, hopefully they'll be respectable.

>47665794
THANK YOU CALCIUM KING

The initial stages of getting out of Auschwitz mode are the best. You literally gain like 0.5-1lbs a day regardless of what you do. It's like your body just goes into overdrive as soon as you start giving it some training and nutrition stimulus.

>1yr natty

Looking real good, mate.

TY. You look like you make considerable gains, too. What is the weight difference in those pics? A lot of skellies end up stuck with chicken legs regardless of what they do, too, but your legs look good. What weight are you squatting?

Losing fat ultimately just comes down to being in a consistent calorie deficit. You don't need to torture yourself with horrendous diets that nobody can stick to. Just eat normally, get in enough protein and make sure you're 200-500 calories below your calorie maintenance each week. That will be far more manageable and you'll still be able to reach your weight goal quite easily. How much are you looking to lose?

For shoulders, I do DB shoulder presses, lateral raises, BB upright rows and cable face-pulls, spread out over my push and pull days.

Looking good. Do barbell rows with volume.

Thanks dude. Goal for my second year of lifting is to continue bulking to 190lbs, then cut down to around 170lbs.

I only recently started doing barbell rows (was previously doing DB rows and weighted pull-ups). Barbell rows feel great if you drop your ego, use a weight that you can control easily and do them with really strict form, doing all the pulling from your elbows. I get a great lat pump when I'm doing them. I'm only doing 70KG x 4 x 10 ATM with them, but by the time I'm doing 100KG for sets of 8-12, I'll hopefully have a much thicker back.

THANK YOU CALCIUM KING

You're doing great pal, pretty inspiring shit to be honest.

Love the progress, man, how long did that take you?

Also, may do a close-up pic of your tattoos? I like that Yin-Yang one and have been trying to think of something a unique design incorporating it.

>natty
you navel has roid aids, ur either young and have insane test levels right now because u have actual roid symptoms

Thank you calcium king!

thanks calcium kang

Attached: IMG_0353.jpg (750x1334, 155K)

>THANK YOU CALCIUM KING

I don't know what you're on about dude, lmao. What's wrong with my belly-button/navel/whatever you call it?

I'm genuinely natty. I am young, but I don't think I have particularly high test levels; just normal.

1 year progress
6’1/84kg/21y/o

Attached: B760019A-8985-4B4B-8D05-A256C038A343.png (2371x2316, 2.04M)

THANK YOU CALCIUM KING

what are you talking about?

You obviously can’t see when he is flexing his lats

0 back son. literally 0.

Did you just not work your pecs at all?

You think I’m bad now, you should have seen before
I DB row the heaviest DBs in my gym (40kgs, trash gym) and pullup with 25kg for sets of 5
What should I do? Also post back so I can see you’re not a LARPer

Attached: 3345F6CC-04A8-4045-9E12-248157C2E180.jpg (220x229, 5K)

I think it's just the pose. I have a decent chest. Last push workout I did flat DB Press with 37.5KG for 4 x 10 and incline DB Press with 30KG for 4 x 10.

Attached: Photo on 16-09-2018 at 20.48 #2.jpg (926x556, 145K)

Either you’re lying about your weights or you’re not natty, or this took way longer than a year of training. No way you averaged over 3lbs of gains a month without more fat buildup. Physically, it’s almost impossible for your body to build that muscle at that quickly without the use of steroids.

Attached: 6ECA7D64-59E4-471A-9131-202FAAE33EF5.jpg (394x500, 36K)

I started at 121lbs and in those pictures I'm around 158lbs. So I've gained 37lbs in a year. That's not 37lbs of muscle, I can assure you. It's probably about 20lbs of lean mass (which is generally what sports scientists estimate novices can gain in their first year of lifting), 10lbs of fat and 7lbs of glycogen/water/cartilage etc. Bear in mind that I was essentially in a deprived//extremely untrained position when I started lifting. It's not like I was your average 170lbs guy who randomly starts lifting. It's very common for underweight young men to gain 30-50lbs of mass in their first year without looking much fatter. You're experiencing noob gains *and* you're body is going into overdrive as you finally start providing it with adequate nutrition, sleep and training. Honestly, I gained about 10lbs in the first month of training and I barely even knew what I was doing.

Ty ty, unsure of weight in first pic but 84kg in second pic. I squat 105kg atm which I know is fuck all. I have been abke to squat 120 but long gym breaks and no plan means I lose strength gains and have to start lower again. Doesnt take long as I'm a true ectomorph.

Starting SL 5X5 Tomorrow and super excited for that. Soke say it's basic ad but for someone who's never had a program before im keen to give it a go.

Before pic is a few years ago mate. Super hard gainer only really got my diet in check lately but even still its not anywhere near on point. Wana focus more this winter and train more effectively with a good diet. Ty for the compliments

As requested senpai

Attached: 20180916_205004.jpg (3264x1592, 1.55M)

As a fellow lanklet (6'2 190 lbs), I know you still look skinny when not flexing ;)

3 years of natty training
130lbs to 180lbs
6'1"

Attached: 5AA20325-CFCA-49CB-A1A6-AEF82CAEA3A0.jpg (4828x2899, 1.79M)

Back progress

Attached: 6AC204E5-9A72-4714-9823-E01B6CF5CFE2.jpg (4010x2802, 1.83M)

Mirin' muscle and tan gains.

Have you had many compliments/words of encouragement from people who knew you when you were 130lbs and now see you 50lbs bigger?

Thanks bro. People that knew me back then were usually amazed at the transformation.

impressive, very nice

THANK YOU CALCIUM KING

Attached: nerdhausen.png (611x549, 639K)

Sort your barnet out you chav

Post lifts bois

Attached: 1534989267875.gif (290x231, 996K)

Post pic of your hair nigger

THANK YOU CALCIUM KING

THANK YOU CALCIUM KING

You know about the filter, right?

Can you tell me what you did to change yourself
I am the OP from

5'8 and a half around 174 cm
weight is 74 kg or 162 lbs
training for 6 years

Attached: hasdfasdf.png (769x942, 706K)

I kek’d

THANK YOU CALCIUM KING

The fundamentals of bulking up are quite simple, don't over-complicate it. I will split it up into two general areas:

1. Diet. You need to be in a calorie surplus for a prolonged period of time. Google "TDEE calculator", find out your maintenance calories (the number of calories you need to eat every day just to maintain your weight), and then add around 200-500 calories on top that. Eat that every day. You also need to make sure you're eating around 1g of protein per lb of bodyweight each day. So in your case you would be eating 110g grams of protein a day. You won't be used to consuming a lot of food, so just focus on eating 3 large meals a day (0700, 1300 and 1900), then have a high-calorie shake before bed; put whey protein in it, full fat milk, oatmeal, peanut butter, nutella... anything you like.

2. Weight-training. You're a completely untrained novice, so I would recommend a 3 day full-body routine. IMO, ICF 5x5 is the best full-body routine for a beginner. It will get you strong quickly and it has some bodybuilding exercises thrown in as well. Just Google "ICF 5x5" and you'll find the routine easily. Consistency is KEY. Just turning up, never skipping a workout and training fairly hard will get you 80% of the results.

Go for it, man. I know what it's like to hate being skin-and-bones. The hardest part is getting started. Just be disciplined and stick with it for 3-4 months, and eventually you'll grow to love lifting. Going to the gym is the favorite part of my day.

Aesthetic muscle insertions. You natty?

yes brah. lifetime nattio. Thinking about hopping on the juice to get to that 200 lbs mark

I gotcha. Numbers just seemed odd and I’m a stickler. Still look great!

THANK YOU CALCIUM KING

THANK YOU CALCIUM KING

Good progress.

Stay natty kids, permanent & sustainable gains.

How old are you? Looks like you just went through puberty lmao.

>tfw starting out as fat, down from 95 kg at january to 78 kg now, still didn't gain a lot of muscle
I still feel wobbly and soft, specially my arms. Time to bulk and be big?