|Submited on :||Fri, 11th of Jan 2019 - 16:37:35 PM|
|Post ID :||aex4ol|
|Post Name :||t3_aex4ol|
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|Subreddit ID :||t5_2ys92|
bruh I'd be 100% happy if I had your "before" even!
Thanks bro, that was about 1.5 years in. Used to be skinny AF. Was 126 wrestling freshman year in high school... Stopped wrestling, then started hitting the gym Summer before my Senior year of high school. Went from 130–>150 in a year and a half.
@holyfit IG to see my approach
you look great. keep up the good work!
Haha that’s such a coincidence! I’ve been following you already ever since I saw you on Greg O’Gallagher’s IG page, and saw you also go to UM and had cool spearfishing pics. What a small world. Great transformation, I notice you have always had a well deveoped core and a natural inclination not to store body fat there.
Dude what a coincidence!! And thank you
It looks like the difference is with pump and without pump to me...
Dude you can literally see that the entire weight gain from first to second is muscle... you can see the difference in body fat composition... fucking amazing!! 😮 highest of props to you my dude!!
Thank you! To be fair I do have periods of caloric surplus (bulking) and deficit (cutting) but I never let it get too extreme. Slight surplus for 3-4 months followed by cutting for 1 month or so helped me stay lean.
INTERMITTENT FASTING IS A GAME CHANGER.
Expand on your intermittent fasting as your game changer! Did you set your macro goals, and how did they differ from bulk/cuts?
14-16 hours fasting, more hours if I got more sleep/had more to eat the day before. Always have a lot of water and a cup of black coffee + fish oil when I wake up. I avoid eating a couple of hours before bed, get 6-8 hours of sleep, and spend 4-6 hours in the morning without food. I have tracked macros before with an app called Lifesum (way better than MyFitnessPal IMO) to get an idea of the macronutrient breakdown of foods I eat consistently, then stopped tracking bc its a pain in the ass. Bulk: around 500-800 calories above maintenance established almost solely with CARBS. WAY more carbs and lower proportion of protein on my bulks. WAY more protein and less carbs on cut. Considering AMDR (accepted macronutrient range distribution) values I’d say I do 60% Carbs/15% Protein/25% Fat on Bulk, and like 50% Carbs/25% Protein/25% Fat on a Cut... But the caloric difference between my bulk and cut is probably near 1000 calories.... I do lean bulks and cuts.... So I typically calculate my maintenance and subtract 500 cals for cut, add 500 for bulk. The 1000 cal difference + macronutrient proportion difference = very different amounts of carbs/protein/fat. Hope this helps! Check @holyfit IG to learn more :)
Have you actually measured your body fat levels? I’m curious to know.
I was going to the gym twice a day for about 9 months, dropped 60 lbs, gained 35 lbs of muscle. BF% dropped from 31% to 10%. I was pretty stoked to be that low.
My guess is yours can’t be higher than 8% in that second pic. Damn amazing bro. 🤘
Dude that’s INCREDIBLE 😳😳 you’re a new person, can’t even begin to imagine how good it must feel to undergo such a huge transition.
And I’d say I was 6-7% in that pic? Not sure. Currently at the end of a bulk now and I’m 170-172 and probably 9-11% BF now.
It was amazing, not gonna lie. Always been a nerd. After he took my measurements, my trainer said to me, “How’s it feel to be an athlete bro??” He knew it was unfamiliar territory. I’d never done pull-ups before, never done squats or deadlifts or bench press even. I was blown away when I could do pull-ups. Never in my wildest dreams...
By the way, when they asked me my goal before I started with my trainer, I said, “I have no clue. I just don’t want to look like the tech support guy who plays piano anymore.” 😂
Do you have any pics? What’s your height and weight? I’ve found that my weight is falling off after going to the gym instead of running. Even when I eat 2100+ calories. Doesn’t make any sense.
2100 is nothinggggg eat more!
I’m 5’7. I was 43 years old and 220 lbs when I started going to the gym, January 2012.
I had a personal trainer the whole time. 30 min sessions every week.
By September 2012 I was down to 161. My trainer said enough... stop counting your calories dude. 😂
You’re a lot younger. I’d say you should be eating a lot more calories because 20-something metabolism is going full steam still. It slows down a lot in your 30’s and 40’s.
How many grams of protein do you eat every day? I was targeting at least 100.
By the way, one of my favorite, life changing moments was when I ran the Spartan race in 2014. I could not believe where I was. I finished in the top 10% for my age bracket and I wasn’t even racing... I literally walked at least half the course with some friends from work who ran it with me.
I have pics somewhere. I’ll try to remember to send some over the weekend.
I’m 50 now. I had aortic valve replacement surgery in late 2017 for a defective aortic valve. Last year was a recovery year for me. It’s been rough. I’m back at the gym now and much stronger than I was in the first half of 2018, but I’m also up to 200 lbs again. I had no muscle mass at all because before they did the surgery I was sick for 6 weeks with a heart infection they didn’t catch. I’m glad that’s behind me now.
Seriously dude, I would have made so many bad decisions if I’d had your body at your age. Hell, I’d make bad decisions today if I had that body!! 😆
Can you tell me more/pros and cons of intermittent fasting?
Check my insta @holyfit and read the last comment on my latest post and then read the caption on my first post ever. Everything you need should be there
How do you integrate intermittent fasting as a hard gainer /formerly skinny guy? I feel I need to eat as much as possible just to maintain weight, let alone bulk.
To gain weight you need to establish caloric surplus. Intermittent fasting is a lifestyle, not a diet.... It may be a convenient way to cut calories if you’re simply skipping breakfast but as long as you hit caloric surplus in those 8 hours or so you will grow. If this is really so hard for you, eat WAY MORE CARBS. Protein is super filling and has a high thermic effect, it will limit your ability to establish surplus if you get too much of it. You need way less protein than you think to grow muscle. Focus on getting more CARBS to saturate your glycogen stores and be full of energy. This will also bring more water to your muscles.... Still nothing? Don’t intermittent fast and eat peanut butter and jelly sandwiches, gain some fat and muscle, then cut the fat... Not literally but you get the point. Follow @holyfit on IG to learn more.
So I’ve heard. 😂
Good job man! I hope I look like that at my 2 year mark. I’m 9.5 months in 1rms are B: 225 S: 275 5’9 165 atm, started at 143~ plan on bulking till end of March then cutting and seeing where I’m at. Hopefully I’ll be shredded at 155-160~ Just curious but what is your arm size at 165?
Hey that’s awesome man! Keep it up just stay consistent and TRUST THE PROCESS. It’s just a matter of time before you look the way you want, but it’s extremely important for you to enjoy the process. Make YOUR HEALTH your goal; the physique will be a byproduct and you’ll enjoy every step of the way.
Edit: Not sure about arms but I’ll measure when I get the chance. TBH my triceps are the most stubborn muscle in my body, my arms could use some work! Haha
That’s where my issue lies haha I don’t do it for health I do it for aesthetics 😩 but I’m also glad that it makes me healthy as well...
My triceps are my strong point and the fact I have short arms my bench and shoulder press are very good for where I’m at.
I could use some work on traps, lats, calf’s and hamstrings though...
All natty, believe it or not. No supplements beyond coffee, fish oil, and creatine on occasion (specifically while cutting to hold onto some water with lower glycogen in muscles). Pursuing a degree in Exercise Physiology and a Master’s in Nutrition sure helped. Avoiding processed food + heavy lifting with proper form + intermittent fasting + sleep/relaxation = lean gains!
See @holyfit IG if you’re curious about my approach.
okay but # of tinder matches?
Never used tinder
my apologies, # of grindr matches? and post routine for shoulders pls
Wrecked. See other comments for my split. Rarely isolate shoulders, just hit them hard especially on my push day. Arnolds and overhead dumbbell presses are my go-to.
im so JELLY of your physiq. whats your max ohp or amount of reps for 135 you can do?
Just stay consistent. Not sure about max.... I’d say maybe 8-10 reps of 135? I almost never OHP with barbells. I usually do Arnolds with 45s or 50s for controlled reps in the 10-12 range, and overhead press 60s for 10ish too...
fml can do 80's for 5x8 and shoulders look nowhere close. fuck my poverty genetics and fuck this gay earth
For hypertrophy try less weight and more control/contraction on each rep. Try to recruit as many muscle fibers as possible by changing up angles slightly too... Isometric holds and slow negatives also help.
Nice pursuing what you love inside and outside of the gym, amazing progress man!
Thanks so much!!! 😎
Hey man what’s your take on fish oil? I started a couple of weeks ago and I feel like all it gives me is the shits.
I think you’re getting the shits for a different reason unless you’re taking 20 pill at once. It’s a great and natural/sustainable way to get your Omega 3. With all this processed food around today, rich in inflammatory Omega 6, supplementing this can be extremely beneficial. Take a pill in the AM and drink lots of water + black coffee
there is a lot of trash fish oil on the market, make sure its high in DHA and EPA.
Thanks! I’ll keep trying and see. Any special reason why you’re taking it? Or just as a general supplement?
Just to make sure I get enough Omega 3 every day
You don’t take it during your fasting window do you?
I do, it’s 5 cals of fat so I’m able to stay in my fast.
I mean I’m not gonna argue or anything cause obviously what you’re doing is working, but there’s a lot of studies saying any calories technically break a fast. Technically black coffee and water are the only things that for sure don’t break it.
5 cals is not significant enough to break a fast. Also, its 100% fat which may in fact help my liver produce the ketones acetoacetate and betahydroxybuterate while fasting. Cup of coffee is also 5 cals. The amount is negligible! Please share these studies with me btw
Typically 4 days of lifting a week:
Pull Day (Back/Biceps/Rear Delts)
Leg Day (Quad Focused/Calves/Abs)
Push Day (Chest/Triceps/Front Delts)
Leg Day (Glute Focused/Calves/Abs)
Tons of Calisthenics too... Pull-ups, Push-ups, Muscle-ups, etc.
On back day do you do deadlifts, rows, pullups in that order? Or do you not do rows/pullups?
I do it all
So you are hitting each muscle about once a week? Impressive! And here i sit and feel im wasting gains when i repeat my PPL routine every 5 days.
With all these rest days I’m able to go REALLY hard the days I lift. It’s incredible... If I were hitting each muscle group more often my intensity would surely take a hit. I always change things up, though. The split I posted is what I generally stick to although I also do a lot of calisthenics when I get the chance. Sometimes, if my push and pull days are far enough apart (I rarely do pull/legs/push 3 days in a row like I posted in my split) I’ll include triceps on my pull day and biceps on my push day.
Thanks man! And yeah I try my best! I do IF but work out later in the day typically so almost always have fuel in me before I hit the gym. I fast 14-16 hours, more when I sleep longer and had more to eat the day before!
Hey bro, how did you go from exercise pays to nutrition? That’s exactly the route I’m trying to go. Would you rather have done a bachelors in nutrition or you happy you started the way you did?
Hey so my school doesn’t offer a Bachelor’s in Nutrition, only a Master’s. I’m majoring in Ex Phys now + minoring in psych. As soon as I’m done I’m going for an accelerated Master’s in Nutrition at the same university (1 year vs. traditional 2 year.)
If that’s the case then someone over at the steroid sub stole your pic and said it was them. Just saw this over there a few days ago
Could you elaborate on why you used creatine during your cuts? Not sure if I understand your reason. Thanks.
To retain some water volume in the muscles. On a cut you generally have less glucose in the body to serve as fuel (glycogen) assuming you’ve reduced your carb intake. Each gram of glucose holds around 3.5 grams of water, so on a cut you tend to have flatter muscles, you lose a ton of water. Muscles are made mostly of water. Creatine increases water retention. I help keep my muscles full of water so I can maintain strength and size on a cut by supplementing creatine. I say occasionally bc my “cuts” are usually no more than a month long. Hope this helps!
amazeing, how old are you? when did you start lifting?
21, consistently since 17. Been active/played sports all my life.
New to reddit - is there a female version of brogress?
What’s you Ab and calf routine look like?
I engage my core on every compound lift, that + calisthenics is probably where most of my progress comes from.
When I isolate abs I tend to do lots of hanging raises, lots of sit ups/crunches/twisting crunches with added weight on a decline bench, and a variety of conventional stuff whilst lying on the floor. To be honest with you, I rarely isolate abs.
Calves: weighted calf raises/calf machine/pushing down with my toes on the pull-up assist machine and really focusing on the contraction (favorite)/stair master really slow stepping up with toes.
Awesome, thank you for your response. I have been trying to work out around a sports Hernia and I find abs are what I can't really work yet. Everything I do pulls too much.
Crazy to me that we're the same size with similar lifts and I'm a fat piece of shit.
Eat more fiber/protein/healthy fats. Reduce processed carb intake as much as possible. Do intermittent fasting or keto diet.
Bro you have peak aesthetics man. I commend you on your journey. You’re starting picture is where many would want for an end goal physique.
Thank you man means a lot... I just want everyone to know that this is realistic if they stay consistent and have a basic scientific understanding of the things that occur in the human body. I don’t live in the gym, I exercise 3-4 times a week, an hour at a time. Science is my biggest secret. I’m a nerd. It’s a lifestyle.
Ya know. I wanna call you on the natty claim, but I think you just have great genes and a good brain haha.
Congrats man. Fuck the haters.
Having your natty/not called into question in annoying when you know you are natty.
Thanks dude 🙌🏽 And it can be when you care, I don’t. I’m proud of myself and hope people realize they can be proud of themselves too with the right knowledge and hard work.
Nice natty transformation. How long u been lifting for?
Thanks man, consistently for almost 4 years now but played sports/have been active my whole life
This looks like you changed your pants and just started flexing. Nice work though.
You look like you could hit 275 on bench easy
Never tried. I rarely go for 1RM on any lift... I got 245 on bench maybe 6 months ago and went for another rep but struggled near the top...
Looks like you just changed your underwear lol.... nah you look more defined now
Holy cow, great job! I saw that you posted your routine in the comments but I was wondering what your diet was like. How many meals do you eat and what do they normally consist of? Thank you for your sharing!
So you never took whey or casein at all? Did you consume all the protein that you needed? I'm impressed bro keep up the good work. Btw whats your usual routine?
Rarely take Whey.... And when I do its the highest rated stuff on labdoor.com (third party testing for supplements). I eat a tooooon of fish (I’m a fisherman) and def get enough protein every day. Routine is posted in the comments!
Great progress man! I've been sitting at a type similar to the left pic for awhile and its great to see how 15 lbs of muscle would look. You're killin it dude!
Sweet! You got this bro! Hit my insta @holyfit if you need any help, always a pleasure. And thanks!
Any tips developing the delts to look a little more full? They look great albeit a little flat
Compound lifts. Overhead presses and Arnolds especially. I rarely isolate them! Naturally have a wide back
Dope how? I was just joking around but curious about your response?
Oh I get it, you thought 69 was funny. I guess you really are a “bro.”
Dude your before pic is my goal 😂 I’ve been working out for 2 years and have only just hit “sort of fit”. Great job by the way!
Keep going. So much bad info out there.... My recommendation: learn some of the science, that way, no one can argue with what you do/what you know and you can BE SURE that the things you apply will work. Stay consistent!
You’re becoming a finely detailed Greek marble statue! Good job!
Man that such an amazing and REALISTIC progress,thanks for motivating your fellow bros
Thank you man! This is exactly what I wanted to hear
Nice, just followed you on IG and also in Miami dudeee
you think instead of bench press and incline bench press i should do it with dumbbells instead of a barbell? nice progress!
Can someone explain why some people who can lift and weigh the same look completely different? I'm 25lbs heavier and my chest doesn't look as developed in my lower pecs?
Strength isn’t only about overall mass. You must consider % LEAN MASS, genetics, and your ability to recruit muscle fibers which improves with experience.
What do you do for chest workouts? I want to develop my outer and lower pecs. Currently my outer pec blends in with my rib cage and i dont like it
What do you do for chest workouts? I want to develop my outer and lower pecs. Currently my outer pec blends in with my rib cage and i dont like it
Im going to honest here. This looks a little juicy to me. Capped delts, low bf % well still looking super full, plus how young he is. I mean i get he isnt going to say it but still, unless you have perfect diet, years of training and great genes your juicy
Pursuing a a degree in Exercise Physiology and a Master’s Degree in Nutrition + Consistency for almost 4 years/Post-Pump/Good lighting tends to help I guess lol
Check out @holyfit on IG to see my approach if you still think I juice
If you are natty dude i completely apologize, and im impressed. But i also know almost everyone in the fitness industry is getting a little extra bc the standards now are impossible if you dont. I dont blame people for using, i just want people to be open about it.
Apology accepted, you’re not the first to call me out... I study the science behind all of this stuff so I know almost exactly what to do and when/how/why... I agree more people should be open about it
Keep in mind he is 5’9” and not that heavy. Seems natty to me
I mean I don't know how to put this nicely but this sounds incredibly naive. Just thing of all the factors that went into making this photo look good. Plus that while sure, it looks good, theres way bigger natural guys around, this is by no means extraordinarily unachievable. You need to do more research on whats possible natty and things that go into making someone look big or not.
Lol there are not natty guys bigger and leaner than this guy. Link me on person. This guy is in show level body fat. Look up natural body building shows and point one guy thats bigger than this at 5 9.
Are those stats 1rm? Sorry if this is answered elsewhere. Amazing progress keep up the good work.
Hey yeah 1rm
That's what I was wondering. Fairly low 1 rep maxes for the physique.
Bro his deadlift is literally 3 times his bodyweight. Ur crazy if u think his 1rm max is low.
Thanks, need to get squat up tho!
Ok I’m sorry, there is no way your D weighs 495lbs. Calling bullshit on that rn. It’s humanly impossible. 395...maybe.