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My before and after pics, Special thanks to those who helped!
- Thread starter Zuperman
- Start date
LiquidPhire
New member
great job bro!!!!!!!!!!!!!!!!!!!!!!!
Zuperman
New member
PLEASE REMMEMBER, I DON’T WANT TO BE A BODYBUILDER AND AM GOING FOR THE PORNSTAR LOOK.
Breakfast:
Dozen eggs, ground beef,
Lunch: Half chicken, beans,
Protein shake
Dinner: steak, beef, tuna, fish, Vegetables.
Protein shake
No carbs (bread, rice) at all, during the day…….just a potato before working out helps with energy levels.
Meals were often swapped, but never eat before sleep.
BCAA’s , coffee, (Egyptian/Turkish)
BCAA’s before and after workout, and at early morning wake up! Daily
Pulls up, chin ups, Push ups DAILY. One day regular ,one day do their negatives.
Always sip on protein drink From the time you feel the pump coming to the end of workout.
Exercises: Done with lightweight, where you can get 10-14 reps, light weight. 6-8 sets.
This was done Monday, Wednesday and Friday.
Its take 48 hrs for your muscles to heal, so why give them a week between workouts?
Shoulders:
7-8 sets side laterals reps 10-12
7-8 sets front laterals reps 10-12
7-8 miliatary press reps 8-10
Deadlifts
Barbell curl
21’s
Hammer curls
Dumbbell curls
Bent over row
Rowing machine
Dips
Breakfast:
Dozen eggs, ground beef,
Lunch: Half chicken, beans,
Protein shake
Dinner: steak, beef, tuna, fish, Vegetables.
Protein shake
No carbs (bread, rice) at all, during the day…….just a potato before working out helps with energy levels.
Meals were often swapped, but never eat before sleep.
BCAA’s , coffee, (Egyptian/Turkish)
BCAA’s before and after workout, and at early morning wake up! Daily
Pulls up, chin ups, Push ups DAILY. One day regular ,one day do their negatives.
Always sip on protein drink From the time you feel the pump coming to the end of workout.
Exercises: Done with lightweight, where you can get 10-14 reps, light weight. 6-8 sets.
This was done Monday, Wednesday and Friday.
Its take 48 hrs for your muscles to heal, so why give them a week between workouts?
Shoulders:
7-8 sets side laterals reps 10-12
7-8 sets front laterals reps 10-12
7-8 miliatary press reps 8-10
Deadlifts
Barbell curl
21’s
Hammer curls
Dumbbell curls
Bent over row
Rowing machine
Dips
holy ghost
New member
U went from a boy to a MAN !!!
Make sure to keep varying your workout exercises, implement techniques IE dropsets, DC training, preexhaustion etc
Throw a Day of cardio in each week and youre golden to keep BF down!
Id invest in some creatine!!! take 6-12G 3x ew for like 10 weeks
You need some carbs man, Just get them over with by the early morning~!~
Throw a cup of raw oats, glass milk, banana, protein powder, peanut butter, and olive oil(1tsp) and that will be your wake up- breakfast meal!
Make sure to keep varying your workout exercises, implement techniques IE dropsets, DC training, preexhaustion etc
Throw a Day of cardio in each week and youre golden to keep BF down!
Id invest in some creatine!!! take 6-12G 3x ew for like 10 weeks
You need some carbs man, Just get them over with by the early morning~!~
Throw a cup of raw oats, glass milk, banana, protein powder, peanut butter, and olive oil(1tsp) and that will be your wake up- breakfast meal!
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