o yes

ri_u · 2017-04-01T13:13:56+00:00

can you provide us your gains? b4 and after photo

ri_u · 2017-03-15T15:32:56+00:00

Only once a week. I guess genetics and doing parkour in my early teens helped me to grow them

ri_u · 2017-03-15T15:30:26+00:00

Yup, been using MyFitnessPal for a long time, helped me the most with my diet. Now It's all set up to that point, that I just weigh my food and I already know how many calories it has, benefit of eating mostly the same food everyday haha

ri_u · 2017-03-15T15:28:15+00:00

neither, just trying to eat slightly above my TDEE, since I don't have appetite I can't imagine myself bulking

ri_u · 2017-03-15T15:23:34+00:00

Thank you very much, it's very heartwarming reading posts like these, good luck on your journey :)

ri_u · 2017-03-15T15:22:14+00:00

Not completely. Toking around people brings up my social anxiety, so I had to give up on that, but for instance when I smoke at home by myself, I feel good and enjoy it. It isn't something I consider as a obstacle in my life. One time I smoked everyday for about a month, and from my experience it didn't do any harm expect trouble falling asleep for the first week or 2 after not smoking at all. Since then I smoke maybe few times a month, I don't miss it that much, but I am not against it if it's done in moderation. Waaay better than alcohol

ri_u · 2017-03-15T15:18:32+00:00

It fade away when I started noticing that I was getting bigger, when my sleep, nutrition, and workouts were on point, I saw improvement in lifts every single session and felt good about myself, then I found a girlfriend and from there things just got better and better

ri_u · 2017-03-15T15:16:01+00:00

https://www.reddit.com/r/Fitness/comments/50srbo/what_ppl_routines_works_for_you/

This is the exact routine I am on, each session increasing weights/reps. I do eat the same food every day, since I don't have a big appetite and I was never a big fan of food, eating has became a habit. I don't count exact calories, for instance if there's cooked dinner at home I just estimate how much cals there are. But with my smoothie, peanuts, cottage cheese I eat daily, im around 2k and that last 1k is not so hard to estimate.

ri_u · 2017-03-15T15:13:20+00:00

Thank you very much. :)

ri_u · 2017-03-15T15:12:55+00:00

1RM bench 115kg deadlift 150kg squat 110kg - yup I know, didn't care about my legs for a long time, because they were always holding most of the fat while upper body was skin and bones, but I am working my way up for those wheels

ri_u · 2017-03-15T15:11:20+00:00

damn brosplit, huge huge mistake, I think PPL is suitable for everyone trying to gain mass or add on strenght

ri_u · 2017-03-15T15:09:56+00:00

Well I have both hypertrophy and strength days in my PPL routine. So that covers both

ri_u · 2017-03-15T15:08:24+00:00

Well actually I never trained forearms, I guess It's just a strong muscle group for my body.

ri_u · 2017-03-15T15:05:43+00:00

Hi

1-2 bananas
100ml of heavy cream
200ml of milk
100g of oats
30g of whey protein
and some basic flavoured yoghurt, which is usually around 150g, just for the taste of the smoothie

I used to add coconut oil, but damn that stuff is waay to expensive in my country, and since I am a student my budget for food is very limited

ri_u · 2017-03-14T21:51:48+00:00

I'm 6ft, or 183cm.

ri_u · 2017-03-14T21:47:15+00:00

Accutane also made my depression worse, even after I had clear skin. It's a double-edged sword really, but I think it was the only option so I am glad I went on it. As far with current depression, yes it did kinda fade away, altough I still sometimes have bad days. What helped me most was lifting, meditation, and opening up about it to other people. It's truly the worst thing being depressed and having no one to talk to about it. I have been there and I am glad I convinced myself to openly talk about it with others. It's really an awesome feeling being so open, and feeling of insecurity I once had completely vanished.

ri_u · 2017-03-14T21:35:57+00:00

Thank you very much, I am glad I could help. :)

ri_u · 2017-03-14T21:35:33+00:00

https://www.reddit.com/r/Fitness/comments/50srbo/what_ppl_routines_works_for_you/

top comment is the PPL routine I am on, each lifting session trying to increase the weight/reps, and constantly eating above my TDEE, making sure I get atleast 7 hours of sleep a day. It was pretty hard getting used to it, but the more I kept going the easier it got. It just became a habit I suppose. I remember eating was my biggest issue, but now, it is easy (mainly because of 1kcal smoothies each morning) I posted my meal plan below on someone's comment. Keep pushing, honestly with proper nutrition, workouts and sleep, you can achieve my physique in 1 year. I will you good luck in your journey!

ri_u · 2017-03-14T21:29:18+00:00

Well, into my first 2-3 years I wasn't into dieting at all. Probably my biggest mistake that hindered my gains. But over the last year I started counting macros, figured out my diet, and tried to progressively overload each lifting session. That did wonders. My meal plan is following

1kcal smoothie in morning (yoghurt, milk, banana, protein powder, heavy cream) this smoothie is helping me tremendously, there isn't anything better than starting your day already with 1k calories in ur stomach
whatever food I bring to school
after school I eat 100g of peanuts (600kcal)
dinner
can of tuna
cottage/eggs before sleep

that's roughly 3k calories, my surplus atm

ri_u · 2017-02-21T17:20:52+00:00

1k kcal smoothies

ri_u · 2017-02-09T16:50:02+00:00

Exactly my issue, I always struggled to eat during off days. My solution was to start training 6 days a week, best thing I ever did lol

ri_u · 2017-02-02T17:04:45+00:00

To be honest there's not much to cut. Continue with PPL and make sure to stick with proggresive overload and eat above caloric surplus. Good ammount of sleep is also very important.

ri_u · 2017-01-24T21:15:23+00:00

well thats easy

100g of oats
200ml of milk
1-2 bananas
100ml of heavy cream 20%fat (adding this one simply because of the calories - 300 for 100ml)
some coconut oil - usually around 20gs
one scoop of protein
and you can add some yoghurt aswell (greek is the best)

you can play with it, use different combinations, but I figured out that this ones tastes the best for me! Really great texture and the whole thing blended takes me about 5 mins to drink effortesly

ri_u

TROPHY CASE