professorphrink
New member
Hey guys,
1 year of progress here. No creatine or protein shakes here or other supplements. Just diet and hard work. Here is my progress after 1 year and 2 months. I started at the beginning of september 2022. It was a hell of a journey.
I will be honest with you, the first 4 months I didn't take gym very seriously, and was training only 1 time per week. After that, I decided that enough is enough and it is about time to stop wasting time. If I am to do something, I will do it properly.
In January 2023, I increased from 1 time per week to 3 times a week. 2 sessions of strength training (monday= chest and tri. thursday= back and biceps) and 1 session of cardio (wednesday). No legs due to an injury.
In may 2023, I started training legs as well, and in total, this was raised to 4 sessions per week.
In july 2023 I decided I need to shred the amount of fat I gained. I was not comfortable having a big belly and a high bf. So I started doing 3 sessions of cardio per week, running outside uphill for at least 1 hour.
My stats are the following:
1) Before (when I started)
28 male, skinny fat, 1.70 cm height (5'7), 55 kg (121 lbs), depressed.
2) Currently
29 male, 5'7, 62 kg (136 lbs), slightly less depressed.
I will be honest, I have no idea what the fuck I am doing most of the time. Well, ok, I am not that clueless. I do understand most of the basics (I think). I focus on . I do not count calories, the amount of protein I consume, etc. I just eat as healthy as possible with a diet full of protein. I focus on form, and if an exercise that is supposed to target a muscle group does not give me that burning sensation in that area, I ditch it.
My current routine is training 5 or 6 days a week. Rest on sundays or saturdays. 2 or 3 sessions of cardio per week, and 3 sessions of strength training per week. I usually try to hit 3 sessions of cardio a week, but sometimes I don't have time or sometimes I do need to rest.
My diet consists of lots of eggs, meat, yogurt, cheese, rice, potatoes, sometimes fruits, milk, sometimes salads, chicken breast, beef. I don't think I am missing something. That's it. I am not even kidding. For the past 6-7 months, my only dinner has been rice and chicken breast, constantly. I am a simple man, and I enjoy this meal even if I've eaten it every day for the past 6-7 months.
I know that everybody's different, but I learnt an important lesson for myself during this past year. The more I train a muscle part, the bigger and stronger it gets. Some people prefer to train a muscle group once a week. I do it twice a week. I hit chest, back, biceps, and triceps twice a week. Once I started doing that, my progress went up significantly, in strength, size, and performance. I used to train each muscle part once a week, but that did not give me good results. For me, the most optimal and efficient way is to train a muscle part as frequent as possible per week, without neglecting rest. From may to november, I've doubled my strength.
This was proven to me that I was right in my case, because the strength in legs increased the most, since I train them the most. I do 1 session of strength training in the gym for legs, and 3 sessions of cardio outside climbing uphill, which still stimulates the muscle better in my opinion than running on flat terrain. From may to today, I have quadrupled the strength in my legs. I know these are not impressive numbers, but in May I was barely able to squat with 5 kg plates (11 lbs) on each side, and now I and doing deep squats with 20 kg plates (44 lbs) on each side. Again, numbers are not impressive, but I am looking at the part that I have 4 times the strength now compared to 5-6 months ago, and I am proud of myself.
I will be honest, I am proud of myself. I got so caught in my own life that I forgot to take a break, and take a look back, to where I started. I knew I had good progress, but forgot how I looked when I started. When I saw the before picture, I was in shock. I almost teared up. I came a long way, and this gave me back the inspiration and motivation to keep grinding, since I was kinda down lately.
I haven't trained shoulders at all, due to an old and serious injury, but I plan to start training them slowly and lightly. Any thoughts on progress, and how I can improve even more? I know I have been training for 1 year, but I still consider myself a beginner who does not know shit about fitness and bodybuilding.
1 year of progress here. No creatine or protein shakes here or other supplements. Just diet and hard work. Here is my progress after 1 year and 2 months. I started at the beginning of september 2022. It was a hell of a journey.
I will be honest with you, the first 4 months I didn't take gym very seriously, and was training only 1 time per week. After that, I decided that enough is enough and it is about time to stop wasting time. If I am to do something, I will do it properly.
In January 2023, I increased from 1 time per week to 3 times a week. 2 sessions of strength training (monday= chest and tri. thursday= back and biceps) and 1 session of cardio (wednesday). No legs due to an injury.
In may 2023, I started training legs as well, and in total, this was raised to 4 sessions per week.
In july 2023 I decided I need to shred the amount of fat I gained. I was not comfortable having a big belly and a high bf. So I started doing 3 sessions of cardio per week, running outside uphill for at least 1 hour.
My stats are the following:
1) Before (when I started)
28 male, skinny fat, 1.70 cm height (5'7), 55 kg (121 lbs), depressed.
2) Currently
29 male, 5'7, 62 kg (136 lbs), slightly less depressed.
I will be honest, I have no idea what the fuck I am doing most of the time. Well, ok, I am not that clueless. I do understand most of the basics (I think). I focus on . I do not count calories, the amount of protein I consume, etc. I just eat as healthy as possible with a diet full of protein. I focus on form, and if an exercise that is supposed to target a muscle group does not give me that burning sensation in that area, I ditch it.
My current routine is training 5 or 6 days a week. Rest on sundays or saturdays. 2 or 3 sessions of cardio per week, and 3 sessions of strength training per week. I usually try to hit 3 sessions of cardio a week, but sometimes I don't have time or sometimes I do need to rest.
My diet consists of lots of eggs, meat, yogurt, cheese, rice, potatoes, sometimes fruits, milk, sometimes salads, chicken breast, beef. I don't think I am missing something. That's it. I am not even kidding. For the past 6-7 months, my only dinner has been rice and chicken breast, constantly. I am a simple man, and I enjoy this meal even if I've eaten it every day for the past 6-7 months.
I know that everybody's different, but I learnt an important lesson for myself during this past year. The more I train a muscle part, the bigger and stronger it gets. Some people prefer to train a muscle group once a week. I do it twice a week. I hit chest, back, biceps, and triceps twice a week. Once I started doing that, my progress went up significantly, in strength, size, and performance. I used to train each muscle part once a week, but that did not give me good results. For me, the most optimal and efficient way is to train a muscle part as frequent as possible per week, without neglecting rest. From may to november, I've doubled my strength.
This was proven to me that I was right in my case, because the strength in legs increased the most, since I train them the most. I do 1 session of strength training in the gym for legs, and 3 sessions of cardio outside climbing uphill, which still stimulates the muscle better in my opinion than running on flat terrain. From may to today, I have quadrupled the strength in my legs. I know these are not impressive numbers, but in May I was barely able to squat with 5 kg plates (11 lbs) on each side, and now I and doing deep squats with 20 kg plates (44 lbs) on each side. Again, numbers are not impressive, but I am looking at the part that I have 4 times the strength now compared to 5-6 months ago, and I am proud of myself.
I will be honest, I am proud of myself. I got so caught in my own life that I forgot to take a break, and take a look back, to where I started. I knew I had good progress, but forgot how I looked when I started. When I saw the before picture, I was in shock. I almost teared up. I came a long way, and this gave me back the inspiration and motivation to keep grinding, since I was kinda down lately.
I haven't trained shoulders at all, due to an old and serious injury, but I plan to start training them slowly and lightly. Any thoughts on progress, and how I can improve even more? I know I have been training for 1 year, but I still consider myself a beginner who does not know shit about fitness and bodybuilding.
