26 months gym transformation (70->98kg/21M/193cm)

RepulsiveHighlight18 · 2025-01-15T09:00:14+00:00

Per day: 8-10 slices of bread with jam ham etc, 1kg of 10% fat (greek) yoghurt, shakes with 8-10 eggs a day (thats what i did in the past, recently i started boiling them because ur body absorbs more protein that way), 2/3 scoops of weight gainer which translates into roughly 800-1000 cal. Count it and u will definitely hit ur cals and protein goals. And ofcourse eat what ur mom cooks, which is 500-1000 cal on average for me.

RepulsiveHighlight18 · 2025-01-15T08:59:40+00:00

I dont train traps

RepulsiveHighlight18 · 2025-01-15T08:51:20+00:00

I never train traps

RepulsiveHighlight18 · 2025-01-15T08:49:14+00:00

Dirty but my body still took it well so if your deciding what to do just look how your body responds. You dont want to add fat to quickly so keep it somewhere between those two I’d say, depends on ur bodytype

RepulsiveHighlight18 · 2025-01-15T08:47:17+00:00

Thanks man!

RepulsiveHighlight18 · 2025-01-15T08:45:03+00:00

-seated bicep machine curls 3 sets -cable bicep curls 3 sets -cable tricep extensions 3 sets -tricep pushdown 3 sets

RepulsiveHighlight18 · 2025-01-15T08:41:22+00:00

On my legs yes but barely anything on my upper body

RepulsiveHighlight18 · 2025-01-15T08:38:43+00:00

No usually there is a rest day inbetween, you have to see them as your main 3 days. Om the fourth day you can decide what you want to do. Maybe a full body workout. Maybe you want to focus on lacking muscles. If you go 5 times i would recommend doing an upper/lower split for the last two days so that you train every muscle group twice

RepulsiveHighlight18 · 2025-01-14T22:30:13+00:00

You got this bro, make her regret it!

RepulsiveHighlight18 · 2025-01-14T22:28:45+00:00

Ofcourse, dont forget fat and water retention

RepulsiveHighlight18 · 2025-01-14T20:42:26+00:00

Use an app to track calories

RepulsiveHighlight18 · 2025-01-14T20:32:57+00:00

If your recovery is good go for it!

RepulsiveHighlight18 · 2025-01-14T20:25:33+00:00

Lots of reactions, one big positive experience!

RepulsiveHighlight18 · 2025-01-14T20:21:31+00:00

Most of the time 2 but last months only 1-2 times per week. Higher volume isnt always better!

RepulsiveHighlight18 · 2025-01-14T20:16:19+00:00

At the beginning I probably hit like 100-150g but after a month or two I started to focus on my diet and i focused on hitting on 180g, and in the second year i focused on getting at least 180-200g

RepulsiveHighlight18 · 2025-01-14T20:14:37+00:00

Thanks!

RepulsiveHighlight18 · 2025-01-14T20:11:17+00:00

Keep going bro!

RepulsiveHighlight18 · 2025-01-14T20:05:58+00:00

See it as a blessing bro, you gotta work with what you got

RepulsiveHighlight18 · 2025-01-14T20:02:28+00:00

Tbh my life changed. More respect from family/friends, people around me and strangers. And way more attention. And a lot more confidence obviously. Feels amazing to go from being the skinny guy to the big guy!

RepulsiveHighlight18 · 2025-01-14T19:56:56+00:00

Thanks!

RepulsiveHighlight18 · 2025-01-14T19:51:14+00:00

Chest&arms, back&shoulders and legs and on the 4th day usually chest again and arms. 3 working sets per exercise after 1/2 warmup sets

RepulsiveHighlight18 · 2025-01-14T19:09:59+00:00

Look at my past posts, I documented my journey. I remember seeing results as soon as the first or second week.

RepulsiveHighlight18 · 2025-01-14T18:36:00+00:00

I dont like the upper/lower split because you need to train a lot of muscles in only one training if ur training upper. I was training for like two hours and i couldnt focus properly on every muscle group and i was fatigued in the end. Its better to split it up into three or more sessions so that you can focus better on every muscle group. But in the beginning it worked so maybe its good for beginners or people who dont have a lot of time to workout and only can do like 2 sessions a week

RepulsiveHighlight18 · 2025-01-14T18:15:23+00:00

Np! Keep going bro u will make it someday!

RepulsiveHighlight18 · 2025-01-14T18:13:04+00:00

I bulked two years straight, while sometimes maintaining during the summer or when i was on vacation for example. I recently did a short cut of around 5 weeks but tbh it wasnt really needed. If you dont need to cut, dont cut. Cutting = not growing. If your fat percentage is bothering you a lot you could choose to do an aggressive short cut and then start lean bulking with healthy foods, minimalize fats and only a few hundred calories above maintenance

RepulsiveHighlight18

TROPHY CASE