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Tomorrow marks the end of my 12 weeks of intense. Here is the result and a brief explanation of what I had to do.
Pics take on 6/1, a couple of weeks after I decided to get serious.
Weight = 149.5lbs
Weight = 166.8lbs.
Pics taken today (8/6)
So currently I'm 166.8lbs @ 5'7". When I started out I said my goal is to be 170lbs by my birthday in September and everybody laughed at me.
Routine:
Monday - chest & bicep
Wed - shoulders & leg
Friday - triceps & back
Sunday - shoulders, leg and misc.
Squats = 210
deadlift = 180
bench = 165 (couldn't barely do 90 when I started)
Curl = 100lbs.
I think the biggest factor in my gain is the fact that I completely changed my lifestyle when I first started. I cut smoking completely and cut drinking completely in the first month. My goal is to get at least 7 hrs of sleep a night, this is very important and most people seem to overlook this fact.
Definition was not on top of my priority list as I was focusing on bulking. So I had a semi-strict no fat all carb all protein diet with 6 meals a day.
As i'm finishing up this week i'm doing research on putting together an more intense and more effective routine, most likely a 5x5.
Very nice progress. Keep it going man. I know its very hard for us Asians to get size, we just dont have the genetics like most to get big. So you have to train harder than most to get huge. I'm only 5'8 and currently weight 210lb, I'm down 8pds due to some minor injury last couple months. I've got up to 235-240lbs in the past. So its doable. Force yourself to eat 6-7 times daily, train hard, heavy and intense and rest those muscles properly.
Very nice progress. Keep it going man. I know its very hard for us Asians to get size, we just dont have the genetics like most to get big. So you have to train harder than most to get huge. I'm only 5'8 and currently weight 210lb, I'm down 8pds due to some minor injury last couple months. I've got up to 235-240lbs in the past. So its doable. Force yourself to eat 6-7 times daily, train hard, heavy and intense and rest those muscles properly.
Dont really know. Do not look fat at all. I'm pretty good about watching my diet. Not really too concerned about fat% right now, still trying to bulk up to get back to 220lb which was my average weight.
Dont really know. Do not look fat at all. I'm pretty good about watching my diet. Not really too concerned about fat% right now, still trying to bulk up to get back to 220lb which was my average weight.
220@5'8"????
Do you have any pic? I wanna check it out mainly for the proportionality issue. I've always thought anythign over 200 @ 5'8" would look weird and out of proportion.
gonz, u just motivated me to workout harder and try and quit smoking now
Thanks, but yes! I would higly recommand you to quit epsecially when you decided to get serious with the working out. Use that as your main motivation to quit, it worked for me. I still drink but it's getting less and less common now.
Do you have any pic? I wanna check it out mainly for the proportionality issue. I've always thought anythign over 200 @ 5'8" would look weird and out of proportion.
If you train like a bodybuilder, your sculpturing your physique at the gym, which means your hitting every single muscle equally hard. You train the lower body just as hard as your upper body. Your physique should not be un-proportionate.
Sorry man, not into posting pix of myself. Let me tell you this though, I have been training for over 17yrs. Started at around 150lbs-155lbs, got up to around 240lbs. Started training as a powerlifter for first few years, then got into bodybuilding. Was a personal trainer for a local Fitness & Muscle Gym which was Family Fitness Centers answer to Golds Gym. Have been in and around the local bodybuilding scene in the 90's. So I have been there done that. Best ever lifts, full squat 565lbs 2x, 445lbs pause flat bench, 405lbs 4x reverse-grip bench.
Dont really know. Do not look fat at all. I'm pretty good about watching my diet. Not really too concerned about fat% right now, still trying to bulk up to get back to 220lb which was my average weight.
GonZ's end 12weeks program-the result.
