D
Deleted member 483
it is what it is
- Joined
- Oct 30, 2018
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Joined gym nearly 1.5 years ago as complete fatass(130kg) after rotting for more than 10 years in my room(I'm 23). For the first half year or so I did nothing, but cardio to just not be ashamed to go outside of my room. Then I slowly started transitioning into weight training once I had become skinny-fat from fat.
Granted I'm still skinny fat and I'm far from my idealistic physique (probs around 1.5 to 2 years), but I wanted to make a progress report nevertheless with some tips to those starting out and not wanting to inject. I don't inject because of health reasons mostly. Never taken any PEDs(besides stimulants if you count those) and I don't plan to.
View attachment 47063View attachment 47064
Around 95 kg(209 lbs) on left picture with 25%ish bodyfat.
On the right picture I'm 111 kg(244 lbs) with 20%ish bodyfat.
routine download here
6 days a week standard push-pull-leg program focusing on compounds and some key isolation excercises. Frequency is key for naturals, don't let anyone fool you. Download the excel to your phone, bring it around during your workout and log every single excercise. Your #1 priority is progressive overload above all else.
diet
Plant based diet mainly consisting of complex carbs; oats, sweet potatoes, white potatoes, rice, lentils and beans. I drink a pea protein isolate based protein shake once or twice a day which has 30g protein each shake. I eat very low fat, completely eliminated all refined oil sources, I eat no eggs, milk or any type of muscle/organ meats. My fat content are from nuts, peanut butter, cashew and mandels. I eat a shit ton of fruits of all kinds every day. Fresh seasonal and frozen dark ones too for antioxidant content (great for recovery). Supps I take are omega3, b12, zinc and magnesium. A typical meal for me looks like: Baked sweet potatoes with lentils and broccoli(ketchup dressing) with a protein shake during, ended with a cup of frozen berries.
strength progress during the 8 months:
(left picture -> right picture ; all 1 rep maxes)
bench: 30kg -> 100kg (66 lbs -> 220 lbs)
squat: 50kg -> 155kg (110 lbs -> 340 lbs)
deadlift: 60kg-> 170kg (132 lbs ->374 lbs)
overhead-press: 20kg-> 60kg (44lbs -> 132lbs)
I believe you can build a decent physique natty despite what a lot of people think here. Roids will help you get there significantly faster, but in my opinion it's not a good trade-off. Anyways just wanted to share my personal gymcel progress and if anyone has questions let me know.
Granted I'm still skinny fat and I'm far from my idealistic physique (probs around 1.5 to 2 years), but I wanted to make a progress report nevertheless with some tips to those starting out and not wanting to inject. I don't inject because of health reasons mostly. Never taken any PEDs(besides stimulants if you count those) and I don't plan to.
View attachment 47063View attachment 47064
Around 95 kg(209 lbs) on left picture with 25%ish bodyfat.
On the right picture I'm 111 kg(244 lbs) with 20%ish bodyfat.
routine download here
6 days a week standard push-pull-leg program focusing on compounds and some key isolation excercises. Frequency is key for naturals, don't let anyone fool you. Download the excel to your phone, bring it around during your workout and log every single excercise. Your #1 priority is progressive overload above all else.
diet
Plant based diet mainly consisting of complex carbs; oats, sweet potatoes, white potatoes, rice, lentils and beans. I drink a pea protein isolate based protein shake once or twice a day which has 30g protein each shake. I eat very low fat, completely eliminated all refined oil sources, I eat no eggs, milk or any type of muscle/organ meats. My fat content are from nuts, peanut butter, cashew and mandels. I eat a shit ton of fruits of all kinds every day. Fresh seasonal and frozen dark ones too for antioxidant content (great for recovery). Supps I take are omega3, b12, zinc and magnesium. A typical meal for me looks like: Baked sweet potatoes with lentils and broccoli(ketchup dressing) with a protein shake during, ended with a cup of frozen berries.
strength progress during the 8 months:
(left picture -> right picture ; all 1 rep maxes)
bench: 30kg -> 100kg (66 lbs -> 220 lbs)
squat: 50kg -> 155kg (110 lbs -> 340 lbs)
deadlift: 60kg-> 170kg (132 lbs ->374 lbs)
overhead-press: 20kg-> 60kg (44lbs -> 132lbs)
I believe you can build a decent physique natty despite what a lot of people think here. Roids will help you get there significantly faster, but in my opinion it's not a good trade-off. Anyways just wanted to share my personal gymcel progress and if anyone has questions let me know.
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