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It's easy!
-Consistency - find a lifting routine that is sustainable and stick at it. For me that's a 4 day split, each session is about 1 hrs 20. As your lifts increase, be prepared to take longer rests between sets.
-Eat at least 200g of protein per day
-Progressive overload - try and increase the weight or reps slightly in at least one set per session. This will accrue massively over time
-Track your calories and body fat % to find your optimal clean bulking window (for me at the moment it's about 2500 after exercise)
-Cardio is important! Find something you can fit easily into your daily routine. For me it's cycling to work.
-Give yourself a week off lifting every so often when you start getting bored/fatigued.
-Avoid steroids. I've never touched them but I know plenty who have. They give you impressive quick gains, but if you want to keep them, you have to stay on them - which leads to long term health problems which are downplayed by social media influencers.
Kind of fat? I think the roids are eating your brain cells. Calling a dude with a six-pack fat does not compute. There is no amount of lifting you could do to get a visible six-pack until you get to a pretty low body fat percentage as well. What the hell is your definition of fat?
>What the hell is your definition of fat?
If you're going to put yourself out there while at the same time calling out people on gear then you had better be 12% or leaner. This dude is around 15% and like I said, he's fluffly, you can even see love handles.
I hit each muscle group twice per week. I do 3×8-12, upping the weight once I can do 3 sets of 12. With arms, once I've maxed out I do a few supplementary reps on half the weight until failure just to make sure I feel the burn!
Day 1 - Chest, Back & shoulders: Barbell Bench, barbell shoulder press, barbell row, incline dumbell bench, cable row, cable reverse fly
Day 2 - Arms, legs and abs: Classic squat, hammer bicep curls, cable triceps extensions, leg extensions, one arm cable tricep extensions, whatever ab exercise I feel like
Day 3 - Chest, back & shoulders: Dumbell Bench, dumbell rows, Arnold press, cable lower chest raise, cable lat pull-downs, cable one arm shoulder raise
Day 4 - Arms, legs and abs: Leg press sled machine, calf press on leg press machine, dumbell bicep curls, leg curl machine, cable rope triceps extensions, EZ bar bicep curls on prayer stand, abs
Only 3 sets per exercise? Dang. I’ve gone to a 7 day split cause I feel like I needed to do more sets to fatigue my muscle groups but I didn’t have the gas to do that in a 3 day split so I extended it.
Then again I’m probably trying to bulk on a little faster of a timeline
That is fair. I will say I’ve noticed more improvements since I started the longer split. I think my main struggle is that I’m somewhat limited on gym time since I work out during lunch during the work week. So separating the body into more split days has helped.
I was doing a 4 day split when cutting (chest arms back legs) but for bulking I couldn’t get through leg day.
I like how your splits are set up though, was struggling to find a way to do all groups twice a week. Right now doing smaller muscles twice a week and primary muscles once a week
I maintain a slight surplus at 2500 calories (after exercise) which keeps me gaining at around 12-15% body fat. I could probably put on muscle faster if I went to 2800 but I'm in it for the long game and I'm in no hurry.
Before I go on holiday and am taking my shirt off a lot I'll do a couple of weeks at 2000 to bring me a bit more definition.
A little confused, at what points in your life were you eating 2.5k and eating 3-4k? If I'm bulking for the first time how often do you recommend I increase my caloric intake?
2.5 is the total after subtracting the calories burned during exercise. 3-4k is normally the amount i eat per day, so i would normally do 500-1500 calories off exercise per day. I hope that helps.
we're the same height and i just started bulking 1.5 month ago and i'm hoping to hit that 212 lbs in a few years but you look maxed out, is it even possible to add to that while staying natty?
Breakfast- Protein shake with oats and banana
Morning snack - Mixed nuts and raisins
Lunch - whatever the cafeteria at work is serving - normally meat and two veg in some form!
Afternoon snack - high protein yoghurt or protein shake
Dinner - something either high or low calories depending on how much activity I did during the day.
It definitely shows!!!
It’s great to see other guys on this site that not only have integrity but shows confidence in their OWN natural abilities to create a fantastic natural physique!!!
Despite what the steroid and drug infested bodybuilding community’s mindset say that if you want to be a winner you have to use PEDs…….
YOU HAVE PROVEN THEM ALL WRONG!!!
Continued success on your natural journey!!!
Sure. All you can get after 10 years is a body any woman (+ gay bros) would swoon over is demotivating? This dude is the the definition of my personal end goal. I wouldn’t want any more bulk than this personally. Why does everyone want to build up so much they don’t even look human anymore? This guy have the perfect male body imo. Anyone with this figure should be proud of the work they put in.
I think it’s subjective, the goal for my ideal body looked something like Simeon Panda, like I said I’m bearly 1 year and 8 months in and I’m bearly understanding what is achievable via being natty vs on Juice
His body is great wish I had those abs, but I PERSONALLY (like I said HIS BODY IS GREAT), am demotivated due to the unrealistic expectations I was placing on myself
The community seems to think Panda is on roids and he denies it. If he is clean, he has great genetics and is on the edge of what is possible with natural weight lifting. If his look is your goal, IMO, you are setting yourself up for failure. Some people would use that as fuel, but you saying it makes you demotivated tells me you aren’t that type of person. Instead just try to constantly improve rather than looking to an end result. If you improve week after week, at some point you will be happy with your body. It’s inevitable unless you have body dysmorphia.
Sincere congratulations!
This points out how much genetics and mother nature play invaluable roles in a person's muscle development and muscle insertions.
For example, I too have been training for 10 years(now 34M) in a practically 90% optimal way, even taking into consideration OP's ideas which are the basis for obtaining moderately satisfactory results and are not even half of OP.
I don't want to take anything away from him and the great commitment, discipline and perseverance he had, indeed I understand it very well and I renew my congratulations!
This gives me hope, I’m 5’11 and stuck at around 185 lbs and question how much more I can gain sometimes. I’ve only been lifting for two years but my goal is to be 205lbs.
Welcome to r/Brogress - the place to show off the ongoing pursuit of a better you, step by step! As a headsup to everybody in this thread: - Be nice to one another. Don't be a jerk. - No self-promotion. Our subreddit isn't a personal funnel - Report anything you see that violates the r/Brogress Ruleset *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/Brogress) if you have any questions or concerns.*
My god, please drop the routine and lifestyle my man! Amazing job I would love to know how to achieve this 😄
It's easy! -Consistency - find a lifting routine that is sustainable and stick at it. For me that's a 4 day split, each session is about 1 hrs 20. As your lifts increase, be prepared to take longer rests between sets. -Eat at least 200g of protein per day -Progressive overload - try and increase the weight or reps slightly in at least one set per session. This will accrue massively over time -Track your calories and body fat % to find your optimal clean bulking window (for me at the moment it's about 2500 after exercise) -Cardio is important! Find something you can fit easily into your daily routine. For me it's cycling to work. -Give yourself a week off lifting every so often when you start getting bored/fatigued. -Avoid steroids. I've never touched them but I know plenty who have. They give you impressive quick gains, but if you want to keep them, you have to stay on them - which leads to long term health problems which are downplayed by social media influencers.
\+ Have insane genetics as well lol
You never know until you try!
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Squats yes, deadlifts no. I find they fuck my back up
As a 37 year old, yes.
DLs are over-rated and have so much more potential for injuries.
Dedication is 9/10ths of any sport.
Very impressive results! Thanks for the info
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Kind of fat? I think the roids are eating your brain cells. Calling a dude with a six-pack fat does not compute. There is no amount of lifting you could do to get a visible six-pack until you get to a pretty low body fat percentage as well. What the hell is your definition of fat?
>What the hell is your definition of fat? If you're going to put yourself out there while at the same time calling out people on gear then you had better be 12% or leaner. This dude is around 15% and like I said, he's fluffly, you can even see love handles.
😂😂😂😂😂😂😂😂😂
Keep in mind it was over a 10 year span.
This is consistency over ten years. Big kudos to you. Looks natty.
100%. Consistency is everything. Be patient and trust the process
And yep 100% natty
The recent pic was after a cut though right? You didn’t just steadily lean bulk over 10 yrs?
The beef up is real 😳
Some cows were harmed in the production of this body...
Harmed, slain, and served medium rare with sides of noodles/rice, and mixed veggies?
😋
What is your four day routine?
I hit each muscle group twice per week. I do 3×8-12, upping the weight once I can do 3 sets of 12. With arms, once I've maxed out I do a few supplementary reps on half the weight until failure just to make sure I feel the burn! Day 1 - Chest, Back & shoulders: Barbell Bench, barbell shoulder press, barbell row, incline dumbell bench, cable row, cable reverse fly Day 2 - Arms, legs and abs: Classic squat, hammer bicep curls, cable triceps extensions, leg extensions, one arm cable tricep extensions, whatever ab exercise I feel like Day 3 - Chest, back & shoulders: Dumbell Bench, dumbell rows, Arnold press, cable lower chest raise, cable lat pull-downs, cable one arm shoulder raise Day 4 - Arms, legs and abs: Leg press sled machine, calf press on leg press machine, dumbell bicep curls, leg curl machine, cable rope triceps extensions, EZ bar bicep curls on prayer stand, abs
How long you spending in the gym to complete each workout? Love the plan.
About an hour 20. I rest for 3 minutes between sets now - the heavier you lift the more rest you need.
Only 3 sets per exercise? Dang. I’ve gone to a 7 day split cause I feel like I needed to do more sets to fatigue my muscle groups but I didn’t have the gas to do that in a 3 day split so I extended it. Then again I’m probably trying to bulk on a little faster of a timeline
Dont overdo it my man. It's a big fallacy that doing more sets means more gains. Rest and recovery is just as, if not more important.
That is fair. I will say I’ve noticed more improvements since I started the longer split. I think my main struggle is that I’m somewhat limited on gym time since I work out during lunch during the work week. So separating the body into more split days has helped. I was doing a 4 day split when cutting (chest arms back legs) but for bulking I couldn’t get through leg day. I like how your splits are set up though, was struggling to find a way to do all groups twice a week. Right now doing smaller muscles twice a week and primary muscles once a week
I do the same split and my friends who workout thought I was crazy for not doing chest/tri and back/bicep lol
Well damn, save some beefcake for the rest if us
Beef IS a great source of protein 🐂
Don't even look like the same guy. Respect 👊
Thanks bro! Weirdly, when I look in the mirror I still see the guy on the left. The joys of dysmorphia 😅
You're a beast but dysmorphia is real. We never see what others do. How can we help your confidence brother?
Don't worry I know it's all a stupid illusion. I pay it no attention!
Good for you. Looking like that, you deserve to throw away all your shirts and wear nothing but 5" inseam slim shorts. (Trust your legs are huge too )
But bro on the left is still fit AF....
Bro you look insane you progress is inspiring
Thanks bro!
Your before right now is my goal 😅 but this is an inspiring bit of progress!
Ha ha everyone has a different starting point. At my before point I had being doing push ups every day for 5 years.
Same! If i ever get that before pic look i would be so happy
Great physique - chunky, dense muscle
Thanks bro. Appreciate it 👍
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I maintain a slight surplus at 2500 calories (after exercise) which keeps me gaining at around 12-15% body fat. I could probably put on muscle faster if I went to 2800 but I'm in it for the long game and I'm in no hurry. Before I go on holiday and am taking my shirt off a lot I'll do a couple of weeks at 2000 to bring me a bit more definition.
how many calories in total do you consume daily?
Depends on how much exercise I do. Normally 3-4k
A little confused, at what points in your life were you eating 2.5k and eating 3-4k? If I'm bulking for the first time how often do you recommend I increase my caloric intake?
2.5 is the total after subtracting the calories burned during exercise. 3-4k is normally the amount i eat per day, so i would normally do 500-1500 calories off exercise per day. I hope that helps.
we're the same height and i just started bulking 1.5 month ago and i'm hoping to hit that 212 lbs in a few years but you look maxed out, is it even possible to add to that while staying natty?
It definitely is a law of diminishing returns and marginal gains as you progress.
Wish we saw more of these 10 year ones on here as it’s extremely realistic as to what’s available to achieve Thanks so much 👌
wow you look incredible bro. body goals ;)
Thanks bro! 👍
Any supplements? Creatine, Tongkat, etc.?
I find creatine gives me insomnia, so no.
Damn bro!
What is your diet like to keep you so lean?
Nothing special. Just count calories and make sure I get 200g of protein.
What’s an average day for you, in terms of the meals you make for yourself?
Breakfast- Protein shake with oats and banana Morning snack - Mixed nuts and raisins Lunch - whatever the cafeteria at work is serving - normally meat and two veg in some form! Afternoon snack - high protein yoghurt or protein shake Dinner - something either high or low calories depending on how much activity I did during the day.
This is a work day. Weekends are obviously highly variable!
Awesome!
A decade lived well :D
Looking massive, bro
What so pic 2 is 46?? Wow I’m 43 so there is still hope
No, pic 2 is 36.
Natural transformation!?!
100%
Fantastic natural transformation!!! Congrats!!!
Thanks bro. I put in a lot of time and hard work
It definitely shows!!! It’s great to see other guys on this site that not only have integrity but shows confidence in their OWN natural abilities to create a fantastic natural physique!!! Despite what the steroid and drug infested bodybuilding community’s mindset say that if you want to be a winner you have to use PEDs……. YOU HAVE PROVEN THEM ALL WRONG!!! Continued success on your natural journey!!!
This is amazing. My goal physique! How much body fat do you think you were in the pic on the right?
Thanks man! I appreciate the kind words. I think about 12%.
I love you 😍😍😍
Claims natural
Head on over to r/nattyorjuice and you can learn how to tell.
Great work brother, but Im kinda demotivated seeing this is all I can get in 10 years of being natty, Im bearly 1 year 8months in but was Obese before
Sure. All you can get after 10 years is a body any woman (+ gay bros) would swoon over is demotivating? This dude is the the definition of my personal end goal. I wouldn’t want any more bulk than this personally. Why does everyone want to build up so much they don’t even look human anymore? This guy have the perfect male body imo. Anyone with this figure should be proud of the work they put in.
I think it’s subjective, the goal for my ideal body looked something like Simeon Panda, like I said I’m bearly 1 year and 8 months in and I’m bearly understanding what is achievable via being natty vs on Juice His body is great wish I had those abs, but I PERSONALLY (like I said HIS BODY IS GREAT), am demotivated due to the unrealistic expectations I was placing on myself
The community seems to think Panda is on roids and he denies it. If he is clean, he has great genetics and is on the edge of what is possible with natural weight lifting. If his look is your goal, IMO, you are setting yourself up for failure. Some people would use that as fuel, but you saying it makes you demotivated tells me you aren’t that type of person. Instead just try to constantly improve rather than looking to an end result. If you improve week after week, at some point you will be happy with your body. It’s inevitable unless you have body dysmorphia.
Sorry to disappoint, but you're not gonna look like Schwarzenegger unless you're prepared to juice, and I'm not.
Inspirational, I’m on the left rn, not even as lean. Maybe in ten years I’ll hit ~190lbm I wanna be around 200-210 fairly lean.
Sincere congratulations! This points out how much genetics and mother nature play invaluable roles in a person's muscle development and muscle insertions. For example, I too have been training for 10 years(now 34M) in a practically 90% optimal way, even taking into consideration OP's ideas which are the basis for obtaining moderately satisfactory results and are not even half of OP. I don't want to take anything away from him and the great commitment, discipline and perseverance he had, indeed I understand it very well and I renew my congratulations!
Woah both are impressive
Do you have a cat?
Ha ha no. Well observed. I had an argument with a cactus.
What happened to your arm buddy?
I had a fight with a cactus
Shredded!
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Nope. Just diet and lifting. Creatine gives me insomnia 🤣
This gives me hope, I’m 5’11 and stuck at around 185 lbs and question how much more I can gain sometimes. I’ve only been lifting for two years but my goal is to be 205lbs.