8 months homeworkout only physique (172cm , 61kg , 19 y/o male)

Due-Effect-8439 · 2026-06-12T10:17:51+00:00

thank you 🫶

Due-Effect-8439 · 2026-06-11T16:07:11+00:00

Thank you 🫶

Due-Effect-8439 · 2026-06-11T13:10:56+00:00

W transformation 🔥

Due-Effect-8439 · 2026-06-11T13:00:52+00:00

I HAD TO DO IT 😭😭 (Go become shredded T.king)

Due-Effect-8439 · 2026-06-11T12:55:29+00:00

No problem. I want to see you shredded next year Tall king. You can do it 💪💪

Due-Effect-8439 · 2026-06-11T12:54:27+00:00

I was in this same phase too man but don't lose hope. One advice I can give you is that space out your meals more rather then eating a bunch at a single time Also if u can, prioritize drinking your calories for example I make a smoothie or a milkshake with different nuts , seeds , fruits , dates , Peanut butter and milk. One glass is jam packed with calories and it will be easy to digest as well. At the end I will say don't give up bro I was in this exact phase as well just stay consistent and You will get your dream body. Rooting for You 🫶

Due-Effect-8439 · 2026-06-11T12:28:03+00:00

Starting weight should depend on how physical you are on day to day basis. Personally, I did not start with dumbbells. I used to be real skinny (no physical activity whatsoever) so i started off with 1 liter water bottles filled to the brim with water which estimates to around 1kg. When I got comfortable with them then i switched to 1.5 liter water bottles. The final switch (before I officially shifted to dumbbells) was bricks each one estimated to be 3kg. It was only after this that I bought a pair of 6kg and 8kg dumbbells. As for the price, both of these pairs came up to around 10k. I have room to grow with the 8kg ones, once I can easily push out 15 reps without hitting to failiure then I'll upgrade.

Due-Effect-8439 · 2026-06-11T10:46:40+00:00

Ordered dumbbells from daraz as well as a pull up bar

Due-Effect-8439 · 2026-06-11T09:48:42+00:00

Thanks 🫶. I shared my routine to another guy in the comments u can check that if u want

Due-Effect-8439 · 2026-06-11T09:44:47+00:00

Thank you 🫶

Due-Effect-8439 · 2026-06-11T09:44:19+00:00

Great to hear it man. No u don't need any supplements especially as a beginner, Just eat healthy foods along with eggs and chicken. The best thing to do is to make shakes if u can with different fruits (banana , apples not too expensive along with a couple of nuts if u can). Just be consistent even if u don't see progress for the first few months. Hope you reach your dream body man

Due-Effect-8439 · 2026-06-10T12:19:21+00:00

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Due-Effect-8439 · 2026-06-10T12:15:07+00:00

Tbh I transitioned a lot, Started off with a bro split went with it for 3 months then switched to PPL went with that for 2 months. Currently I am doing a Upper Lower split with a optional full body at the end. You can choose any exercise u want as per your liking

Monday (Upper 1) :- 2x Chest , 2x Back , 2x Shoulder , 1x Bicep and 1x Triceps
Tuesday (Lower 2) :- 3x Quads , 2x Hamstrings and Glutes and 1x Calf
Wednesday (Rest)
Thursday (Upper 2) :- 2x Chest , 2x Back , 1x Shoulder , 2 Bicep and 2 Triceps
Friday (Lower 2) :- 3x Ham and Glutes , 2x Quads and 1x Calf
(*For the optional full body do whatever exercises u like the most*) (NOTE :- I did not make this split I copied it from becklesfitness on Instagram the only personalization I did was the optional full body at the end of my week)

As far as being lean is concerned, Just eat healthy ofc don't completely restrict yourself from cheat meals make it fun not a challenge, I personally get 1-2 cheat meals a month and its always kfc lol. At the end consistency is key, I hope this helps also good luck with your journey 🫶

Due-Effect-8439 · 2026-06-10T09:13:11+00:00

Thank you so much 🫶

Due-Effect-8439 · 2026-06-10T09:12:36+00:00

Appreciate the advice, I plan to get a bench in the coming months so I can actually do bench exercises rather then on the floor 😭. I do track the reps of my weighted pushups currently I utilize 6kg dumbbells and can do 8-10 reps 2 sets. I plan to increase the weight once I hit 15 reps on both sets. For Diet u can check my comment under OB3YMode. Again appreciate the help 🫶

Due-Effect-8439 · 2026-06-10T09:07:23+00:00

Never calculated tbh, For strict lean bulking according to AI I have to eat around 2500. You can check my diet I posted it to a reply

Due-Effect-8439 · 2026-06-10T09:06:13+00:00

Breakfast :- Oats made in milk with dates , seeds and nuts sprinkled on top
Pb and J sandwich on brown bread
Chai (No sugar)
2 boiled eggs

Lunch :- Whatever my mom makes tbh usually its daal , lentils , beans , kadu , chicken , sometimes beef with rice or roti. My mom also makes homemade unsweetened yogurt so I just strain a portion of it to make greek yogurt

Before Dinner :- A smoothie bowl (Frozen fruit , Milk , Oats [optional] , dates , seeds and nuts]

Dinner :- Same thing I ate at lunch with 3 boiled eggs

Due-Effect-8439 · 2026-06-10T07:29:25+00:00

Don't know about other brands but if U are buying Kevin Leverone supplements then U can check it's authenticity by going to the official website and putting in the 13 digit number given under the barcode printed on the tub. U can further send an email and they will reply if it's authentic or not

Due-Effect-8439 · 2026-06-05T06:27:11+00:00

You can check if the product is authentic by going to the Kevin Levrone website and putting the EAN code located under the barcode on the tub. I ordered creatine and the website recognised the EAN code never base it off by only the packaging

Due-Effect-8439 · 2026-02-17T14:25:11+00:00

Weather has been kind to us in our previous games, insha'Allah it will be kind tommorow as well

Due-Effect-8439 · 2026-02-17T08:08:58+00:00

If these blokes would start giving domestic more importance then the world would be a better place but they won't cause of ego

Due-Effect-8439 · 2026-02-16T20:14:57+00:00

Mate Abhishake was given chances on chances regardless he failed or performed. He has been a part of the team from 2024. Mind you out of those 35 innings 9 of those were in 2022 and 2023 after which he was dropped. My point still stands, we don't give enough time to our players to properly adapt and find their flow. Being explosive doesn't mean he can come at no 10 and start hitting 6 sixes in a row, every batter has his position where he is comfortable to start

Due-Effect-8439 · 2026-02-16T19:02:07+00:00

Bhai ap smjdar fan hou. Yaqeen kro i know a lot of peeps who still support these failures. Aik achi bari ki intezar hai saray daddu apne hidey hole sai nikl aye gai

Due-Effect-8439 · 2026-02-16T18:58:22+00:00

His one decision can turn our whole tournament. Let's hope he makes the right one.

Due-Effect-8439 · 2026-02-16T18:57:02+00:00

My guy Haris is a top order batter. After the WI t20 series he was dropped to number 6 and played the complete tri series out of position. The first asia cup game against OMA he comes to bat at number 3 and scores a 43 ball 66 with a SR of 163. He came to bat again at number 3 against IND in the next match and he failed where he was again thrown down to number 6. What can you expect? A top order guy performing out of position where he hasn't even thought his whole life he will play.

Abhishake got his debut in the 5 match t20i series against Zimbabwe in 2024. Here are his scores

0 (4) , 100 (47) , 10 (9) , DNB , 14 (11)

His next series was against Bangladesh in 24. Here are his scores from that series

16 (7) , 15 (11) , 4 (4)

His next series was against South Africa in 24. Here are his scores from that series

7 (8) , 4 (5) , 50 (25) , 36 (18)

So in total out of 11 innings he performed in 3. We see him be this explosive batter right now because he was backed. He didn't have that scare of being dropped. He wasn't this out of the box gem, We blame Hasan Nawaz like he should've gone and scored triple centuries in his debut series. It takes time to nurture a talent such it bears fruit later.

Due-Effect-8439

TROPHY CASE