Starting stats: 25 Male 5ft 7 62kg
After 5months(Today): 25 male 6ft 67kg
Diet: All I really focus on is getting 150g of protein a day. However, I've been eating reasonably clean. Main things being Chicken, Mince, Sausages, Broccoli, Mashed Potatoes, Pasta and French Toast. I also only drink water, beer or protein shakes. My main downfall is how much beer I drink, cheesecake I eat and smoking at the weekends.
Workout: I stuck to this probably 75% of the time. Probably took 3 3-5 day breaks when I was feeling sore or had a wee injury. Sometimes I would leave exercises out or switch things around.
Why I did this: I have always been incredibly weak (When I first started benching I was doing 27.5kg x 8). I was extremely good at running and very fit due to the army. I saw no point in going to the gym as it would only make me heavier and I also believed due to ignorance that I was "One of those people that can't put on muscle". When I left and got an office job I didn't do anything physical and I really missed it. I decided to get into MMA and I didn't want to compete at flyweight (56kg). I wanted to compete at bantamweight (61.3kg) because who wants their weight compared to a fly... So for the last 3years, I have been working out roughly 4x a week for roughly 7months of the year to try and put on some mass.
I was on a slump when the lockdown happened and hadn't worked out in roughly 5months. I decided to use my bands and 16kg kettlebell for 3weeks but it got boring real fast. Then I discovered this subreddit and seen people mentioning rings. As soon as I got the rings I was hooked and I will be using rings for the upper body I'm sure for the rest of my life. They are amazing.
Before: 3 Years ago. Just before I left the infantry. I was around 56kg here.
Strongest I got using weights: This was me when I was benching 60kgx10 / Deadlifting 90kgx6 / Squatting 80kg x6 / Shoulder Press 50kg x4 62kg 11% BF (Roughly)
1 Week Before I started: I know they ain't the best before pictures but it's basically 5months of me not working out from the above photo due to injury 62kg 13% BF (Roughly)
Today: This is after a workout and with the best lighting I could find... 67kg 9.7% BF (Roughly)
Skills:
Bar/Ring Muscle-up with 9 tricep dips RTO: Sorry about the quality
Attempted Back leaver/Skin the cat/Weird adv front leaver:I never trained any variation of back leaver. I've done better adv tuck front leavers before.
Hand Stand: I can't seem to stay still. With paralets my best is about 5seconds. I have the strength for a frog stand push into handstand just not the skill to hold it.
Elevated Pike Press: Advice on the form or a better way to do these is very welcome. I superset these with Face pulls or Planche Lean press-ups
Weighted Pull-ups(16kg): Started doing 3x6 nonweighted. Lats have exploded since adding these.
Weighted Dips (16kg): Started 3x4 (Ring dips are hard). Forms shakey but was going for max reps in a set.
5k: 22:30 - When I next compete I want this bellow 20mins.
After 5months(Today): 25 male 6ft 67kg
Diet: All I really focus on is getting 150g of protein a day. However, I've been eating reasonably clean. Main things being Chicken, Mince, Sausages, Broccoli, Mashed Potatoes, Pasta and French Toast. I also only drink water, beer or protein shakes. My main downfall is how much beer I drink, cheesecake I eat and smoking at the weekends.
Workout: I stuck to this probably 75% of the time. Probably took 3 3-5 day breaks when I was feeling sore or had a wee injury. Sometimes I would leave exercises out or switch things around.
Why I did this: I have always been incredibly weak (When I first started benching I was doing 27.5kg x 8). I was extremely good at running and very fit due to the army. I saw no point in going to the gym as it would only make me heavier and I also believed due to ignorance that I was "One of those people that can't put on muscle". When I left and got an office job I didn't do anything physical and I really missed it. I decided to get into MMA and I didn't want to compete at flyweight (56kg). I wanted to compete at bantamweight (61.3kg) because who wants their weight compared to a fly... So for the last 3years, I have been working out roughly 4x a week for roughly 7months of the year to try and put on some mass.
I was on a slump when the lockdown happened and hadn't worked out in roughly 5months. I decided to use my bands and 16kg kettlebell for 3weeks but it got boring real fast. Then I discovered this subreddit and seen people mentioning rings. As soon as I got the rings I was hooked and I will be using rings for the upper body I'm sure for the rest of my life. They are amazing.
Before: 3 Years ago. Just before I left the infantry. I was around 56kg here.
Strongest I got using weights: This was me when I was benching 60kgx10 / Deadlifting 90kgx6 / Squatting 80kg x6 / Shoulder Press 50kg x4 62kg 11% BF (Roughly)
1 Week Before I started: I know they ain't the best before pictures but it's basically 5months of me not working out from the above photo due to injury 62kg 13% BF (Roughly)
Today: This is after a workout and with the best lighting I could find... 67kg 9.7% BF (Roughly)
Skills:
Bar/Ring Muscle-up with 9 tricep dips RTO: Sorry about the quality
Attempted Back leaver/Skin the cat/Weird adv front leaver:I never trained any variation of back leaver. I've done better adv tuck front leavers before.
Hand Stand: I can't seem to stay still. With paralets my best is about 5seconds. I have the strength for a frog stand push into handstand just not the skill to hold it.
Elevated Pike Press: Advice on the form or a better way to do these is very welcome. I superset these with Face pulls or Planche Lean press-ups
Weighted Pull-ups(16kg): Started doing 3x6 nonweighted. Lats have exploded since adding these.
Weighted Dips (16kg): Started 3x4 (Ring dips are hard). Forms shakey but was going for max reps in a set.
5k: 22:30 - When I next compete I want this bellow 20mins.