167
168

M/22/6'1" (140lbs to 190lbs) = 50lbs [4 years progress, 2 years a casual lifter 2 years serious] B=315 S=345 D=415) Low squat and deadlift due to back injury. (self.Brogress)

eda149 が 投稿

Pictures:

Beanpole Status

Current Picture

Workout:

GZCL Method PPL, I don't limit it to individual days, I just try to get in the gym 5 or 6 days a week.

Push

  • Bench 5x3 or 4x8, although I usually just push it to failure so reps aren't always consistent.
  • Incline Press 4x10
  • Chest Flys 4x10
  • Bent Arm Lateral Raises or OHP 3x12
  • Various Forms of Tricep Extensions 3x12

Pull

  • Weighted Pull Ups 5x8
  • Seated Rows 4x10
  • Straight-Arm Dumbbell Pullover 4x10
  • Shrugs 4x10
  • Various Forms of Curls 3x12

Legs

  • Squats, same as bench. Alternate between hypertrophy and power.
  • Front Squats 4x10
  • Hamstring Curls 4x10
  • Either Seated of Standing Calf Raises, usually just AMRAP it and aim for 25-30 reps.
  • Stiff-Leg Deadlifts or Back Extensions 3x12, lower back issues make it impossible for me to deadlift comfortably anymore so I do these to work my lower back without damaging it.

Abs are thrown in whenever as long as it's not the day before I do legs. Usually do planks, some crunches and a lower ab workout. Usually hanging leg raises. Just do 4 sets of each till failure.

Diet:

Protein: 200g Carbs: 590g Fats: 90g

Roughly 4,000 Calories

This has been my routine for about a year now, I was doing PHAT but wasn't seeing much improvement. Ever since I prioritized compound lifts I've noticed a significant increase in strength and muscle development and I've yet to plateau which is rare for me.

全 38 件のコメント
並べ替え:
ベスト
トップ
新着
注目
論争中
古い順

[–]Donedunit 11 ポイント12 ポイント  (0子コメント)

Definitely steroids kick this off the front page right now.

Only joking I'm just jealous, fantastic results hombre

[–]jeanhyuk 7 ポイント8 ポイント  (3子コメント)

Awesome brogress!! What kind of back injury?

[–]eda149[S] 6 ポイント7 ポイント  (2子コメント)

I feel stupid for not having it checked out by a doctor but it's muscular, I know that. I've been to a few casual massage therapists which have helped me figure out exactly what muscles are being affected so I've been working on them and it's gotten better. I just have to stretch and go at it with a foam roller about an hour a day. Pretty much every muscle in my hips is constantly pulling... Planning on going to a sports physical therapist when I get the chance to do so.

[–]strappingfad 4 ポイント5 ポイント  (0子コメント)

Could even be your neck. Go to a doctor.

[–]samw3d 0 ポイント1 ポイント  (0子コメント)

Don't bother with doctors, they don't have any fucking idea about muscles for some reason they skip that entire set of bodyparts in med school. Neurologists have some knowledge and can help you get things scanned but the treatment they'll suggest is probably what you're already doing. Not much you can do about it, unfortunately.

Source: chronically tight, sore muscles, seen 25 doctors and tried 3 different treatments with limited results. They don't even know what's wrong.

[–]Tuner420 8 ポイント9 ポイント  (4子コメント)

How many days a week did you go when you considered yourself a casual lifter?

[–]eda149[S] 9 ポイント10 ポイント  (3子コメント)

About 3 or 4, but I spent half as much time in the gym as I do now which is roughly 2 hours per workout as opposed to 1. I could shorten the time I spend in the gym down but I like my rests.

[–]what_the_actual_luck 10 ポイント11 ポイント  (0子コメント)

Just for any people new to lifting, 4 times a week is still plenty enough of time to make huge progress.

[–]real1g 4 ポイント5 ポイント  (1子コメント)

how does 20 sets take you ~2 hours. (Honestly curious, as it seemed like you made real great progress without too much time per workout initially). You look great, btw!

[–]eda149[S] 6 ポイント7 ポイント  (0子コメント)

That's including warming up, abs and stretching/foam rolling afterwards, so I suppose my workouts tend to be around an hour and a half depending on the day.

[–]swcurry30 2 ポイント3 ポイント  (8子コメント)

Did you ever cut or are you always that lean?

[–]eda149[S] 2 ポイント3 ポイント  (7子コメント)

I've only cut twice and this picture was taken was right after I ended one, so no I'm not usually this lean. I got up to about 15% body fat before I cut to 10ish% over about a month of suffering cutting.

[–]BloodhoundGang 3 ポイント4 ポイント  (4子コメント)

You cut 5% in about a month? How much of a calorie deficit were you doing?

[–]eda149[S] 0 ポイント1 ポイント  (3子コメント)

More than 1,000... TDEE is about 3,000 and I was eating about 1,800 calories daily.

[–]BloodhoundGang 0 ポイント1 ポイント  (2子コメント)

Jesus... did you have noticable losses in strength on your lifts?

[–]TheSpellingAsshole 19 ポイント20 ポイント  (0子コメント)

It's spelled noticeable, you gratuitous mess.

[–]eda149[S] 0 ポイント1 ポイント  (0子コメント)

Honestly, not till the end. I took the cut slow at first so my body could adjust then steadily kept dropping calories till I was regularly eating around 1,800. I wanted to experiment how low I could take it and ate about 1,500 near the end. That's really the only time I noticed a significant loss in strength and some muscle mass.

[–]swcurry30 1 ポイント2 ポイント  (1子コメント)

Were you using cutting agents? such as clen or EC stack?

[–]eda149[S] 0 ポイント1 ポイント  (0子コメント)

No cutting agents, but I drank coffee like my life depended on it. Mostly to subdue my cravings. Will probably try an EC stack the next time I cut, though.

[–]WillPrlySugstClassix 2 ポイント3 ポイント  (8子コメント)

Could you describe a 4,000cal/day diet and how you worked up to that? THanks for sharing dude.

[–]eda149[S] 10 ポイント11 ポイント  (7子コメント)

No problem man. I suggest you get my fitness pal to track what you're eating so you get a grasp of how many calories you're getting exactly but I eat 2 cups of oatmeal, 12oz of chicken, two glasses of whole milk, two bananas, four scoops total of protein powder, 50g of dextrose (sugar), some random meal that has 800 calories w/ 40g of protein and like 4 tablespoons of peanut butter. it takes time eating your way up to it but you'll adjust and what works for me might not work for you so you just gotta learn what you can and can't work with for whatever reason. My fitness pal is almost essential though, I strongly recommend it.

[–]Otterwut 3 ポイント4 ポイント  (0子コメント)

4000 calories on pretty clean food? Respect brotha. Great gains man, youve clearly put in the work and research.

[–]Nutella_Boy 1 ポイント2 ポイント  (5子コメント)

2 cups of oatmeal is like 200g of carbs, 2 bananas at most 80g, two glasses of whole milk like ~30g, 50g dextrose and 4 tbsp of PB is ~15g = 375g or max would be 400. You still need another 190g, wouldn't you forgot rice, sweet potatoes, pasta or something?

Sick progress!

[–]eda149[S] 1 ポイント2 ポイント  (4子コメント)

You're right, I forgot I have a 24 ounce smoothie that's roughly 150g of carbs... Glad you looked that up, apparently I'm not eating as much as I should.

[–]virilantix 1 ポイント2 ポイント  (2子コメント)

how much do you spend on food? i'm really struggling to make ends meet when i try to eat properly.

[–]eda149[S] 0 ポイント1 ポイント  (1子コメント)

I spend kind of a lot honestly, but luckily I'm in a situation where I can do so comfortably. I'd say I spend around $400 a month but if you stick to mainly eating chicken and oatmeal/rice for your protein and carb macros, you'll save a lot. Just remember to get in some vegetables if you can. Gotta get those nutrients, man. And whole milk is pretty cheap and a good source of fats and protein.

[–]virilantix 0 ポイント1 ポイント  (0子コメント)

i'm too poor :(

[–]Nutella_Boy 0 ポイント1 ポイント  (0子コメント)

Well if you're progressing with your meals I wouldn't worry of eating at certain cals. Keep what you're doing :)

[–]jgold16 2 ポイント3 ポイント  (1子コメント)

Awesome progress, you clearly pit in the work. Your pull day seems much shorter than legs, do they take the same amount of time? How often so you increase weight? Ex, once you hit every rep per set at 4x8?

[–]eda149[S] 1 ポイント2 ポイント  (0子コメント)

No, my back day is my shortest one but I try to even it out by stretching and foam rolling more on it than my other days just to even the spread a bit. As far as increasing weight goes, yes I'll up it by five or ten pounds when I successfully put up all 8 reps with 4 sets or 3 reps with 5 sets.

[–]DwelveDeeper 2 ポイント3 ポイント  (0子コメント)

I know it's a 4 year difference but this is one of the most impressive before and after pictures I've ever seen.

[–]BjornarShock 1 ポイント2 ポイント  (0子コメント)

Wow dude, that's an insane transformation. Crazy physique. It reminds me a bit of ryan Kwanten's physique. Well done sir

[–]policeboy4 1 ポイント2 ポイント  (3子コメント)

Can you include your ab workout? Your abs are looking great

[–]eda149[S] 0 ポイント1 ポイント  (2子コメント)

Yeah, man. I do abs every other day or just whenever they aren't sore. 4 sets of planks, crunches, and hanging leg raises each till failure. I usually do the three workouts in a row then take a bit of a break before going at it again. I'll sometimes throw in oblique crunches if I'm in the mood.

[–]policeboy4 0 ポイント1 ポイント  (1子コメント)

Are you flexing your abs in the picture?

[–]eda149[S] 2 ポイント3 ポイント  (0子コメント)

Not hard enough to shit my pants or anything but yes I am.

[–]Terateu 0 ポイント1 ポイント  (0子コメント)

This is amazing. Instagram needed!

[–]virilantix 0 ポイント1 ポイント  (0子コメント)

DAMN SON