1 Year Progress

I started in March 07'...tired of being the skinny guy at 172 pounds. As much as everyone told me its impossible to stay lean and gain mass at the same time, i tried my best. Exactly one year later and I weigh in at 201 pounds. When i started i could barely throw up 225....now im up to 330 on the bench. Please no rude comments...if anybody is interested in my training/supplement program let me know! Thanks!

-Brandon

nice work dude.

looks like you proved them wrong.  you look good on the front portion...

any back pictures, or legs pics?

My name is FOX.... and I approve this message.

 How tall are you?  Any leg shots?

President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08

Give me about 30 mins and i'll post some more pics...

My height is 6'1

ORIGINAL: BBC28
if anybody is interested in my training/supplement program let me know! Thanks!

Nice work, I would be interested to see that -- diet too.

My Journal: Jheft's Heftorium

"It ain't what you don't know that gets you into trouble. It's what you know for sure that just ain't so." -- Mark Twain

Diet, please.
 
Nice work, especially the traps. Let's see your wheels and lat spread, eh?

6'1 huh?  that's my goal is to weigh roughly 200 lbs of lean muscle.  i guess that makes you my hero. (pending that you have awesome legs and back pics)

My name is FOX.... and I approve this message.

Diet Plan:

I stick to whole foods and vegetables like eggs/chicken/steak/potatoes/brocolli/asparagus...
I supplement that with 6 protein shakes per day (ON's goldstandard whey is my favorite)
metabolism is high, so i still consume a good amount of carbs, but i try to stay with clean foods. Basically my rule is if it's fried, dont eat it.

Supplements:

ON's 100% Whey (chocolate) - 1 scoop every 2-3 hours per day
NO-Xplode Pre workout mix (2 scoops prior to workout)
Cellmass immediately after workout and before bed (1 scoop each time)...Grape flavor (so good!)

PS - Those blender bottles with the metal mixer in them really help, especially if you are like me, stuck in an office all day with no blender access...


Other than that, just overall intensity in the gym...If it starts to hurt, you're not done yet lol...

Nice work man!

And a big +1 on the blender bottles.

Also, if you like NO-Xplode, give MRI's Black Powder a shot, you might like that too.

Yea i tried that black powder...tastes GREAT but it didnt feel as strong as the NO XPLODE. Here's a few more pics for now...more legs and stuff later....

Nice gains man, I weigh about 175 and am 6'1" (we are close), and want to weigh 190+, I too plan on doin in clean and gaining as little fat as possible.  Hope I make that kinda progress in a year.  I eat good and suppliment too, our nutrition looks close.

You have some really strange ribs, but on note of progress, great job man, 

V,
    You're the Clipart Photoshop GOD!

 

Ribs? you can't see my ribs at all...Did you mean obliques? They are muscle, not bone.

No, that's your ribs and intercostal muscles. Poke 'em with your finger. Your obliques are the part that bulge out right below that. Your ribcage comes down your side to just a couple inches above your pelvis

My Journal: Jheft's Heftorium

"It ain't what you don't know that gets you into trouble. It's what you know for sure that just ain't so." -- Mark Twain

PS - Those blender bottles with the metal mixer in them really help, especially if you are like me, stuck in an office all day with no blender access...

 
could you google me a link to a picture of one of those pal, sounds very handy for me being away at college all day.
 
By the way awesome progress looking good and tanned compared to ur other pic  but i think you could look bigger.

V,
    You're the Clipart Photoshop GOD!

 

here's the link for the blender bottle bro...
 
http://www.gnc.com/product/index.jsp?productId=2533170

ORIGINAL: _Virtuoso_

Those look like ribs. How are you ribs showing without you having a cut 6 pack? crazy. Do you only do oblique excercises or is it hard to get your abs to show? Your body looks great I just thought that was interesting
By the way, what exercises are you doing for your obliques? Good job bulking up man, whats the plan from here?

Great progress...
 
But I am wondering whether you really need those 6 shakes a day...
 
It sounds a bit excessive to me...
 
However, nice work bro!
 
How do you split your routine?

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

The idea behind the multiple shakes per day is that your body can only absorb a certain amount of protein at a time...if you take one serving (24 grams) split up every 2 hours, the philosophy is that your body can absorb most of that.

As far as my routine, i stole a lot from the one and only Arnold. He believed in working the upper body early and going back fresh to workout the legs at night. So basically its something like this:

M: (AM) Chest/Back.... (PM) Legs
T: (AM) Arms/Shoulders
W: (AM) Chest/Back.... (PM) Legs
T: (AM) Arms/Shoulders....

Train abs every day
Train calves every day

These are mostly supersets so its HEAVY weight and high intensity.
After the workout, believe me, the protein shakes are WORTH IT lol....

Dam no way could I afford 6 shakes a day.

V,
    You're the Clipart Photoshop GOD!

 

I'm kinda lucky my friend works at a supplement store...

Optimum Nutrition Whey is about 40 bucks...with 77 servings...Its not that bad...lol you should see peoples reaction at work...i keep all that stuff in my desk hahaha

Brandon

AGE: 24
HEIGHT: 6'1"
WEIGHT: 201lbs
BENCH MAX : 330lbs

"GO HARD or GO HOME"

ORIGINAL: _Virtuoso_

You have some really strange ribs, but on note of progress, great job man, 

I'm pretty sure that is his obliques.  Take the random picture that I linked as an example (don't know how to embed it in the post), you can clearly see the muscles that are in question.

http://www.kopykake.com/images/bodybuilder.jpg

erm no, kinda worrying how many people getting obliques and ribs mixed up. Ribs are the lines either side under his pecs. Obliques are those curves on the hip/pelvis that stick out then curve down towards the groin. (Sorry for drawing on you bro)

V,
    You're the Clipart Photoshop GOD!

 

http://www.exrx.net/Muscles/Obliques.html

Obliques start just below your pecs.  The part you circled is part of it, but not all of it.

ORIGINAL: NBSFighter

http://www.exrx.net/Muscles/Obliques.html

Obliques start just below your pecs.  The part you circled is part of it, but not all of it.

 
Good to know, thanks for clearing that up. BBC- Do you do a lot of oblique work? what kind of exercises are you doing for them.

ORIGINAL: NBSFighter

http://www.exrx.net/Muscles/Obliques.html

Obliques start just below your pecs.  The part you circled is part of it, but not all of it.

You are right, they do, but they don't show like ribs. I am circling out on BBC28 which indents and curves are what part of the body, I'm not circling where the muscles start.

V,
    You're the Clipart Photoshop GOD!

 

ORIGINAL: BBC28

The idea behind the multiple shakes per day is that your body can only absorb a certain amount of protein at a time...if you take one serving (24 grams) split up every 2 hours, the philosophy is that your body can absorb most of that.

As far as my routine, i stole a lot from the one and only Arnold. He believed in working the upper body early and going back fresh to workout the legs at night. So basically its something like this:

M: (AM) Chest/Back.... (PM) Legs
T: (AM) Arms/Shoulders
W: (AM) Chest/Back.... (PM) Legs
T: (AM) Arms/Shoulders....

Train abs every day
Train calves every day

These are mostly supersets so its HEAVY weight and high intensity.
After the workout, believe me, the protein shakes are WORTH IT lol....

I get what you mean bro, but we do not need high quality protein every 2 hours. Whey is intended for your body to be fast absorbed.
 
You could substitute that with solid food...
 
For me, it's the economic reason.

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

I train obliques and abs together. If you have a cable set, you can put the rope attachment up top, face the machine...get on your knees...and pull down using only your midsection. It burns real nice.  Other than that I like putting the handle just below my chest and pulling like im swinging a bat.
 
Why dont i need all that protein in me? You said it's excessive and my body doesnt need that much high quality protein...why? Protein is fundamental to building muscle mass. It may seem excessive, but then again i like excessive results. If i wanted normal results i would just take 'normal' amounts.

Brandon

AGE: 24
HEIGHT: 6'1"
WEIGHT: 201lbs
BENCH MAX : 330lbs

"GO HARD or GO HOME"

Too much protein can be counterproductive. You can enter gluconeogenesis in which your body starts converting proteins to glucose for energy, which can be catabolic.

My Journal: Jheft's Heftorium

"It ain't what you don't know that gets you into trouble. It's what you know for sure that just ain't so." -- Mark Twain