Transformation - 3 years of Serious Lifting

[kevadun]

@vitaris I'm worried i'm putting on more fat than muscles

 

[karenb53]

@vitaris Brother, congratulations on your transformation!

I'm sure you've transformed mentally as well. Physical to dikh hi raha hain.

 

[vitaris]

@karenb53 I did, thanks to my gym.

But mental thing is still a WIP, and a priority for this year.

 

[karenb53]

@vitaris You'll get there. One step at a time. All the best!

 

[donkennedy005]

@vitaris bachpan se face aisa hai? good job btw

 

[annonymous1448]

@vitaris Is it possible in 1 year? I'm skinny fat 70kg 5'6", with a bit of muscle

What was your diet and exercise routine?

 

[vitaris]

@annonymous1448

1. Its a lifestyle, not an endgoal.
   
2. The most amount of muscle I gained, was when I was just eating and lifting consistently, and was not obsessing over.
3. Be patient, have an idealistic goal. Else if the results doesn't come in, you simply loose the motivation.

Added the diet in the post.

Exercise - PPL, bro splits, 8 day split (changed it every 6 months).

 

[darthcthulhu]

@vitaris Awesome job

 

[timothy91]

@vitaris Op lived upto his shirt quote

 

[vitaris]

@timothy91 Yeah I guess.

 

[dawn16]

@vitaris Amazing!

 

[redeemed11]

@vitaris how much protein per day?

 

[vitaris]

@redeemed11 156g.

Should be >2g per kg of BW.