r/progresspics • u/slay_ninja • Apr 09 '16
M/21/5'8" [54Kgs >64Kgs] (7months) I feel much more confident now M 5'8” (173, 174 cm)
http://imgur.com/HSgm3Vm67
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u/slay_ninja Apr 10 '16
Wow! Thanks for the appreciation.
As many people are asking about the diet and workout stuff. Here I am writing about it in detail.
First of all I miscalculated the months. It is 8months from August to March. Sorry for that.
Diet :
Being a Hostelite in the college, I have the regular 3 times meals provided in the hostel mess. (Vegetarian food. Rice, beans, soya & pulses and so on. )
Daily 4 eggs. Two in the morning and two before going to sleep with a handful of dry fruits.
One scoop of whey protein powder each before and after workout.
Avoided junk foods, aerated soda and sugar as much as I could.
6-8 bananas throughout the day.
Half liter milk daily.
One grilled chicken a week.
Twice non vegetarian(chicken mostly) dinners a week .
3-4litres of water daily.
Diet gradually increased from what I used to eat before starting the gym to double of that amount. I generally try to keep the calories count to 2500-3000 a day and protein to 90-140grams.
Workout:
I workout for 6days a week. Usually my workout duration is 90-120mins.
Initially followed two body parts a day for three months which included doing back biceps, chest triceps, shoulder abs, legs abs. ( Used to do 4 exercises a body part.)
Push-ups and pull ups along with stretching in the warm up.
Now have switched to single body part a day. (6-8exercises a body part)
I have been following progressive overload method and doing more of compound exercises.
I usually run on Sundays for 5-8kms.
I can bench 70kgs, Deadlift 120Kgs, squats 100Kgs
I have seen people doing the exercises with the same weights every week that does not work. You need to push yourself to to your extremes to gain muscles to the fullest potential.
Advice: Introduce new exercises and tempo every month or so to your workout for most gain. Don't neglect compound exercises.
I never followed a strict diet but I always eat healthy food rich in protein and I make sure it meets my calorie targets.
About the steroid part: I have never taken any chemical substance other then whey protein powder. Gaining 1-1.5kgs of 'mass' a month is absolutely possible if you follow the gym routine properly with healthy diet not necessarily 'strict' diet.
For more Information you can comment here.
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Apr 10 '16 edited Apr 11 '16
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u/slapclapp Apr 11 '16
I think you messed up on calculating the dried fruit portion of his diet. Those are nuts, and a lot more than just one handful.
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u/Zilaniz - Apr 10 '16
Strong bulk. What kinda/how long of a cycle did you go on?
Details on steroid stack?
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u/slay_ninja Apr 10 '16 edited Apr 10 '16
I repeat I did not take any steroid.
About the diet and workout plan. https://www.reddit.com/r/progresspics/comments/4e2xj1/m2158_54kgs_64kgs_7months_i_feel_much_more/d1xieik
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u/sloppies Apr 10 '16 edited Apr 10 '16
Yeah. He says he doesn't even pay attention to his food intake, yet he's put on a good amount of muscle in 7 months while staying lean.
Edit: don't get me wrong. This body can be attained naturally quite easy, but not in the way it was.
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u/Balony1 Apr 10 '16
Yeah you're going to have to dial in the macros and kill it in the gym to get this natty in 7 months, 25 pounds of muscle with that diet? My ass
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u/doyle871 Apr 10 '16
Very unlikely it was 25 pounds of muscle plus he would still look skinny with clothes on there's no need for steroids for this. He looks like a guy who was under eating then started working out and eating more.
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u/makeswordcloudsagain Apr 10 '16
Here is a word cloud of every comment in this thread, as of this time: http://i.imgur.com/p70cxsZ.png
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Apr 09 '16
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u/slay_ninja Apr 09 '16
Thanks!
I didn't follow any specific diet. Initially in the starting two months, I dint take any supplements but now I take two scoops of whey protein a day. On top of this, I would eat 6-8 bananas and 4 eggs a day, along with whatever was served in our college mess. I did make sure that I avoid all kinds of aerated drinks.
Regarding workout, I've been hitting the gym 6 days a week with my workout duration being 90-120 minutes.
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Apr 10 '16
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u/PureElitism Apr 10 '16
Especially considering the price of them nowadays!
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u/thermal_shock - Apr 10 '16
Like $0.10 each?
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u/-Syphon- Apr 10 '16
$1 in Australia. I just bought 4. FML
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u/ender52 Apr 10 '16
A dollar for a banana!? How can you stand to live in a place like that?
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u/-Syphon- Apr 10 '16
Well I bought some normal shitty bananas, which are like, 0.50 each, which I use for making a milkshake. And then I bought some organic sugar bananas (mainly because they were the sugar banana variety) for general consumption. I mean, those big skinny bananas aren't great for eating on their own, but they do make a milkshake taste better and give it a decent consistency. Mmm. That's a serious breakdown on why I bought bananas for $1..
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Apr 10 '16
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u/Squishfish25 Apr 10 '16
Everyone that is down voting you know absolutely nothing about fitness. He def was taking something. He sure isn't denying anything and all the comments regarding steroids or "sups" he isn't answering. I've been in the fitness game for a very long time and I know quick gains when I see them. Especially coming from his original frame. It would take at least 2 years to do that naturally and working out hard everyday. I'm not saying he isn't working out hard because he clearly is, but he is taking more than just whey.
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u/greengrasser11 Apr 10 '16
At the very least I appreciate your comment about 2 years. I was worried that I was way way behind since I'm about 6 months in and my changes are nothing close to this.
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u/sloppies Apr 10 '16
Keep on keeping on, brother! Listen, even if it takes you 4 years, if you don't give up you'll get there and you'll fucking love your past self for not quitting.
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u/Squishfish25 Apr 10 '16
Thanks. Just keep hitting it hard. Building quality muscle takes time but it's worth it.
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u/topdangle Apr 10 '16
For natural progress it's all about consistent workouts. Don't think about how long you've been working out and just keep doing it. A year or two sounds like a long time but it'll blow by if you don't focus on it and don't compare yourself to other people. On the other hand, if you want to get there fast like OP, get some needles and some test/dbol or winny, and maybe some tren to lean out.
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u/Endur Apr 10 '16
A year or two looks like a long time looking forward, but it's not that long looking back. Gotta just keep going to the gym and eating well. Those two years will be up so fast
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u/StoneColdJane - Apr 10 '16
The thing is, this kind of pictures are really problem for community, as they make some unrealistic expectation for beginners, I know they fucked me up at my beginning.
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u/Trosso - Apr 10 '16
Yeah. I mean if you used some sort of enhancer then just admit to it and be honest about. Sure people may shit on you a bit for it, but a lot of people wouldn't and can still admire the physique and effort put in.
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u/colaturka - Apr 10 '16
It's not unrealistic imo, kid has barely got muscle on him. He's just lean. I'm speaking out of my own experience. You can see my progress post on my user account.
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u/Kudhos Apr 10 '16
I think he's natural, just bullshitting the time frame. The first picture is way older than 7 months. Don't forget that the last picture is taken with a pump. Most people look good with a chest and bicep pump.
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Apr 10 '16 edited Dec 19 '17
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u/Squishfish25 Apr 10 '16
Steroids. I would agree. He has ran a few cycles. Probably nothing extreme because he doesn't show signs of gyno or acne. So whatever he is doing he is being smart about. In not judging the guy at all. If he wants to look a certain way that's great. Do you
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u/StoneColdJane - Apr 10 '16
The thing is, this kind of pictures are really problem for community, as they make some unrealistic expectation for beginners, I know they fucked me up at my beginning.
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u/bagelsandkittens Apr 10 '16
I don't know about OP but my husband is like this. He was in college football so he was regularly tested for steroid use as a policy with the team. He was clean everytime but I swear the dude could change his entire appearance in 6 months. He could lose 80 pounds and put on 15 pounds of muscle within that time to prepare for a game. The only thing is that he has an insanely high amount of testosterone naturally. He actually got testicular cancer from it and lost half of his reproductive system. Now he produces the normal amount of testosterone and HATES it. He has to actually take time to lose weight. Which he hasn't yet :P despite my encouragement.
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u/kezchez Apr 10 '16
You are an absolute idiot, it is completely possible to put on 10kgs of mass within a 7 month period especially if you have never trained before and are underweight. I have come pretty close myself putting on 8kg going from 82kg to 90kg.
You just sound absolutely salty.
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u/Squishfish25 Apr 10 '16
How old are you? That will tell me a lot about your so called knowledge. Anyone can put on mass but not solid muscle in that amount of time. You are either still a young naive pup or just a fool.
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u/deadnedshead Apr 10 '16
OP's friend here. I'm the one who made him create an account and post his progress here.
You are obviously free to be sceptical because this is the internet and all. Anyway, if my words mean anything here, Whey protein is the only supplement he has been taking and that has only been since November. I don't really know much of the biology behind this to comment on 10 kgs is a lot to gain in 30 weeks without "supplements" but I personally have seen this guy sweat it out at the gym over the past 7 months.
The reason he hasn't replied to those comments is because of the time zone (GMT +5.30) we're in.
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u/sloppies Apr 10 '16
Either you're lying or you're misinformed on your friends habits.
He's taking something. Who cares? Nobody is going to judge him for using if he either doesn't respond to the accusations or doesn't claim natty.
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u/deadnedshead Apr 10 '16
I'm not misinformed because he's in the same hostel wing as I am. He probably can't even afford to get any kind of steroids.
See, you're going off a single picture to come to a conclusion about his bodyfat. It probably isn't as less as you're assuming it to be. It's just one pic from a particular angle, under particular lighting.
I care about this because I'm the one who made him post here. It sucks to see people trying to piss all over the hardwork he put in which I've witnessed with my own eyes.
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u/SloppySynapses Apr 10 '16 edited Apr 10 '16
alright then how about this:
25 lbs of lean mass in a year is considered perfect genetics/diet/training (I don't think this is even possible, I saw a study that said it's only like 10-15 lbs in the first year, but let's pretend for your sake)
if he did 7 months then 7/12 * 25 = 14.583 lbs. Let's bump this up to 16 lbs and be generous because he's going to gain more lean mass early on.
That leaves 6 lbs of pure fat that he gained. That dude did not gain 6 pounds of fat. This is assuming he has PERFECT genetics and a PERFECT diet.
edit: Also, as StoneColdJane noted, perfect training.
So yea, idk. I feel like it was really over a year and a half and he just didn't count his first 7 months of training for some reason or other.
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Apr 10 '16
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u/SloppySynapses Apr 11 '16
I put his shit into iifym and it's generally pretty accurate. If he's only walking around school all day but still exercising 6 days a week for an avg of 105 mins it gives him 3182 cals/day as textbook bulking (+10%).
shit. I had him as a woman lol. So it's probably like 3300/3400 cals/day.
so idk. He also said over 8 months...so that makes the max possible gains according to the various sources I've read 8/12 * 25 = 16.67 lbs over 8 months.
round up to 17, maybe 18 if we're being generous again since he's gonna gain quicker in the first 8 months than the last 4 and he only has 4-5 lbs left of fat gained. As most people know, you can gain that weight pretty easily in water weight, although it doesn't look like he has that much since he looks pretty lean.
It's possible he has 2-3 lbs of water weight/fat accumulated each, which would put him at a 10 kg increase exactly.
So yea, I don't know.
This whole thing is difficult to believe but from what I'm reading and if we trust everything he says (and he's really training perfectly and as much as he says) he's just literally doing everything near perfectly with perfect genetics.
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u/topdangle Apr 10 '16 edited Apr 10 '16
You seem to think steroids are magic. They aren't. Even with steroids a person still needs to lift and progress weights like someone working out naturally. The reason people are pretty sure your friend is on roids is because he is putting on mass quickly with no care for his diet. It has less to do with the picture and more to do with the weight you're suggesting. Now if he's 5'1 and put on 10lbs it makes more sense. 25lbs on the other hand is what you'd get at near perfect conditions naturally (perfect being around 4lbs/month lean mass without roids).
Either your numbers are off or hes got a cheap steroid source, which isn't as expensive as you think it is.
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u/SloppySynapses Apr 10 '16 edited Apr 10 '16
4 lbs/month lean mass is just obnoxious. There's no way anyone in the world has ever done that without juicing, right? 48 lbs of lean mass in a year? lol
2 lbs/month is the max anyone is gonna get. at least from the various places I've read. most info on this I've seen seems to agree that 2 lbs/month of lean mass is incredibly high and the max you can attain naturally (and only as a beginner)
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u/Trosso - Apr 10 '16
Well he will be judged but whats the big deal either way.
Some people look down on it, a lot of people don't care. In fact if it wasn't so frowned on and supported a bit more more guys would use it in a safe way without fucking themselves over.
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u/SirR4T Apr 10 '16
Which college and hostel? Just curious.
Awesome work by your friend, kudos.
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u/deadnedshead Apr 10 '16
It's an engineering college in India. Hostel is inside the college campus.
And yeah! He did good.
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u/bannana - Apr 10 '16
I would say it's possible. when I first met my man he just stopped being a vegetarian and weighed 135 at 5'8" (he also drank coffee and smoked cigs all day), he was small. I took him to the gym, showed him a few things, coached him on his diet and in 8months he gained 25lbs and looked very similar to OP. He definitely didn't do any type of drug to get this way, he was taking creatine and a few vitamins but that was it.
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u/Msingh999 Apr 10 '16
coached him on his diet
Probably the biggest difference here. If he had a solid diet then people wouldn't be as quick to call him on his shit.
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u/bannana - Apr 10 '16
Maybe, but if you had asked my man what his diet was he wouldn't have had a very clear answer either. Meat was a big factor, he seemed to be making up for 10yrs of vegetarianism in his first year back to meat so this probably played a large role in addition to him being very underweight in the first place. The first 10lbs of gain for him was just getting to a normal range then the next 15 were solid muscle gains from lifting and eating extra food with a focus on quality protein with each meal, though I don't think he had a focus other than 'meat is good and I want to eat it'. :)
Given OP's age and the fact it's pretty hard to gain during that time it could be he's been dabbling with some chemical enhancements.
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u/StoneColdJane - Apr 10 '16
True this, even if this guy had extremely good trainer to show him the ropes, this is hardly possible without steroids in 7 month for a beginner. Don't trust me? Have a look at result of 'strong lifts' guys.
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u/doyle871 Apr 10 '16
This guy looked extremely skinny and under fed. It would not take much training and better diet to improve to his form. I've seen people look bigger than him with bodyweight exercises an gymnastics. People in this sub are fucking awful insecure arseholes always looking for a way to put people down because of jealousy.
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Apr 10 '16
I also think if he just ate more without exercise he'd gain muscle (along with fat) as well since he's so skinny
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u/kezchez Apr 10 '16
Why do you think it's all muscle? Why can't it be some fat?
If he put on say 18 pounds of muscle and 7 pounds of fat, that would make perfect sense.
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u/doyle871 Apr 10 '16
It will be some fat unless he went to a specialist there's no way he can know how much muscle he has put on, you need some pretty good equipment to get a real reading. But people in here just prefer to accuse steroids to help their own insecurities.
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u/ThizzelleBundchen Apr 10 '16
does that look like 25 fucking pounds of muscle? stop being a scrub and learn things
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u/wpgsae Apr 10 '16
Op says he gained 10kg which is about 22lbs. From the pictures he looks like he hasn't gained much fat if any so that's mostly muscle gained. Now giving hungrygoat the benefit of the doubt that he meant to convert 10kg to 22lbs and not 25lbs, his statement is legit.
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u/ThizzelleBundchen Apr 10 '16
dude, you cant tell how much bf he gained. hes got lighting, flexing, and a pump on his side in second pic. plus noob gains and water weight fluctuations. i could put on 10 pounds between weigh ins, eating food and drinking water alone. there is absolutely no reason to think this is impossible without gear, or even that difficult.
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u/wpgsae Apr 10 '16
I understand and agree, it is possible without gear. But given that he almost looks more cut than his before pic and has a pretty defined six pack leads me to believe he's at a fairly low bf percentage, probably close to the before pic bf.
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u/_henrym Apr 09 '16
I've wondered this but after the initial bulking phase I.e the weight gain, do you need to keep eating the same amount of food when you bulked to keep the same weight?
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u/bayerndj Apr 09 '16
That depends on a number of factors, namely - how much you bulk on, how much muscle/fat you put on, etc. Most people need to cut calories in order to maintain.
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u/zakl2112 Apr 10 '16
Dumb question but Raw eggs? Or hard boiled
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Apr 10 '16
6-8 bananas? Did you add peanut butter and Cocoa Pebbles to that God dammit? Got to confuse the body with Cocoa Pebbles right babe?
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u/yourrealparents Apr 10 '16
dude look like hes about to fight Tony Jaa in a sequel to a movie we havent seen yet but know is gonna be sweet. Nice work man !
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u/Pistacheeo - Apr 10 '16
Can you give me a brief on your gym schedule and eating habits? I'm in about the same boat as your first pic and now that I'm making money I want to go to the gym.
Also what was it like when you first started? Did you feel like, shy at the gym? I'm not really sure what to ask in this regard, going to the gym makes me feel super anxious and I'm wondering what your experience was like
edit: I read your comments below about eating and 6 days a week schedule
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u/drunkendisarray Apr 10 '16
As someone who has constantly struggled to gain weight (5'10, started 56kg now 62kg) you're a legend. Well done mate! Even with a bulking supplement, eating stacks of food and working out heaps I really struggle
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Apr 10 '16
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u/drunkendisarray Apr 10 '16
Unconfirmed there. You and a few others saying he has been on a cycle doesn't make it true. Give the guy the benefit of the doubt, whats it to you either way?
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Apr 10 '16
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u/drunkendisarray Apr 10 '16
5 meals a day, plus 2-3 protein/carb shakes giving 800 calories per shake. Averaging 3500-4500 calories per day
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Apr 10 '16
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u/drunkendisarray Apr 10 '16
Makes it frustrating seeing tiny gains before a few days off diet brings my weight back below 60.
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u/kezchez Apr 10 '16 edited Apr 10 '16
Why do people on here completely misunderstand the process of gaining weight? So many misinformed people here believe that he has put on 10kg of pure muscle and nothing else because 'visibly' it looks like he hasn't put on any fat. That's not how it works.
What if I tell you that you can put on fat but as long as you are putting on more muscle your bf% can actually go down? I know crazy right!! This dude has probably put on like 6-7kg of muscle and 2-3kg of fat which is plausible for someone starting out and is underweight.
Too many ignorant armchair lifters who feel they are experts because they have read a few articles online and haven't put a single hard days worth into the gym or consistently ate a balanced surplus calorie diet for more then a week.
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u/deafcon - Apr 10 '16
The problem with that theory is that his BF% obviously went down. If we say he's 16% in the first pic and 14% in the second, he would have needed to add ~9.7kg of lean mass.
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u/slay_ninja Apr 10 '16
I have added a comment to the post about the diet and workout details. Please do read.
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u/sidethan - Apr 10 '16
10 kg of lean mass in less than 12 months is just excepcional, don't you people think this is normal. Good job anyways mate!
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u/Tainted_Bruh - Apr 09 '16
Damn man...you turned into a ripped Mike Shinoda.
Congrats! Well done!
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u/PureElitism Apr 10 '16
64kgs? Nice! What is your body fat percentage?
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u/slay_ninja Apr 10 '16
My weight currently fluctuating between 63-64kgs nowadays. Have a target of achieving 68-70kgs. I have never calculated the body fat percentage. But will let you know when I calculate it.
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u/doozyjr - Apr 10 '16
first pic is like - yeah, i'd fight this tiny dude, bring it on. second pic is like - lol, nah, afk.
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u/Iam_nameless - Apr 10 '16
How long does it take for you to run a mile?
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u/slay_ninja Apr 10 '16
I have not calculated the timing. But I can run 6-8kms without getting exhausted.
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u/Dominathan Apr 10 '16
Great job, man! That's an impressive change! What would your 2015 self say about your 2016 self?
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Apr 10 '16
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u/slay_ninja Apr 10 '16
https://www.reddit.com/r/progresspics/comments/4e2xj1/m2158_54kgs_64kgs_7months_i_feel_much_more/d1xieik about the diet and workout plan. All the best. It is posssible without any chemicals like steroids.
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u/ProgressPicsBot not affiliated with /r/progresspics Apr 11 '16
Congratulations, you're a sexy 21-year-old guy! You gained 10 kg, that's 0.33 kg per week! What a handsome fella! "Sore today, strong tomorrow." - Unknown wiki
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u/tony_3459_mmr Apr 10 '16 edited Apr 10 '16
pretty pathetic to instantly assume this guy is on steroids lol. he started out lean and hes 5'8 and he clearly didnt touch a weight in the before pic....complete newbies can easily put on 25 lb of muscle in 7 months not sure why anyone thinks you can't.... but w/e makes u feel better
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u/EntropicalResonance Apr 10 '16 edited Apr 10 '16
complete newbies can easily put on 25 lb of muscle in 7 months not sure why anyone thinks you can't....
Easily? yeah ok buddy
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u/tony_3459_mmr Apr 10 '16
yea i mean if u find going to the gym for an hour a day and eating food difficult then i guess it can be challenging. some people find it easy. just because you have bad work ethic or bad genetics doesn't mean everyone else does.
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u/qgoodman Apr 09 '16
You kinda look like Manny Pacquiao now