Post a Before/After pic

datdereadvertisement.jpg


before:

skinny-fat.jpg


bench 65
bicep curl 55

after:

huge%20dude.jpg


bench: 625
bicep curl: 315x10
squat: dont squat its bad for the knees
deadlift: 225x15
 
It's been 3 month now and I've been training 4 times a week... I hope to gain 5 pounds over the next 3 months. I started at 174lbs and now 168 and I m 5'9.

174lbs2.jpg


IMG_46352.jpg
 
Last edited:
thx
I had the same training program for 3 months ....wich was
- day 1 : chest and legs
- day2 : shoulders traps
- day3 : Back
- day4 : bicep and triceps

pretty much 4-5 exercices per muscle 6-8 rep
did a abs everyday.

I tried to eat 170grams of protein throughout my day, a lot of vegetables, multivitamins and Casein protein before bed.
they say 50% of your muscle gain is from the food you eat.

Im starting a new program on monday. 12 reps per exercices in superset.
I' ll post pics in 2 months.
 
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