Update: 3.5 years of BWF - M/38/5’10/150lb
Another six month update from a guy in his late 30's whose life was transformed by BWF. It's crazy to think that I've updated this sub every 6 months for the last 3.5 years but the number of people in their 30's and 40's that reach out makes me feel like it's worth continuing.
3.5 year progress update
On the left I’m posed relaxed and then flexed. Also wanted to show some back gains in the top right and then some profile gains. Weight in may 2020 was 188, now 150. BWF and the RR has changed my life, physically, mentally, and socially. My head is clearer, my friend group has transformed, and I am more confident in my ability to do physical activities.
I still train 3 days a week, 80/20 clean vegetarian eating (no counting calories but I do try to hit at least 135g of protein a day). Unfortunately I frayed my rotator cuff and have been dealing with some bicep tendonitis so I’ve had to forgo working out at venice beach for a local gym. This was so that I can perform certain movements more safely. It’s been about 4 months since I was able to perform a push movement (no handstand, planche, dips, or push-ups) so I guess the HSPU goal will have to move to 2024.
Here are a few things that worked really well for me in the last six months:
Here’s my current routine (based off the RR):
rotein shake 6/weekPure protein bars: 6/weekcreatine 3-5x's/weekmultivitamin 4x's/week
No restrictive eating, no counting macros (just roughly counting protein), vegetarian diet, just BWF, one cardio or yoga class a week, raving every other weekend. Oh yea, not much of a drinker. I probably have 5-6 drinks/month.
Another six month update from a guy in his late 30's whose life was transformed by BWF. It's crazy to think that I've updated this sub every 6 months for the last 3.5 years but the number of people in their 30's and 40's that reach out makes me feel like it's worth continuing.
3.5 year progress update
On the left I’m posed relaxed and then flexed. Also wanted to show some back gains in the top right and then some profile gains. Weight in may 2020 was 188, now 150. BWF and the RR has changed my life, physically, mentally, and socially. My head is clearer, my friend group has transformed, and I am more confident in my ability to do physical activities.
I still train 3 days a week, 80/20 clean vegetarian eating (no counting calories but I do try to hit at least 135g of protein a day). Unfortunately I frayed my rotator cuff and have been dealing with some bicep tendonitis so I’ve had to forgo working out at venice beach for a local gym. This was so that I can perform certain movements more safely. It’s been about 4 months since I was able to perform a push movement (no handstand, planche, dips, or push-ups) so I guess the HSPU goal will have to move to 2024.
Here are a few things that worked really well for me in the last six months:
- Hit abs first. The growth in my abs were immediately noticeable. I’ve always wanted a six pack and hitting abs first allowed me to prioritize that muscle group.
- 2 protein drinks before I snack. I snack at night, so my new rule is to drink two protein shakes (I use orgain plant protein drinks) before I snack on anything. No restrictions, just got to smash those shakes.
Here’s my current routine (based off the RR):
- 40lb dumbbell hanging leg raise
- explosive pull-up x 20lb pistol squat
- close grip banded incline bench x hip thrusts
- front lever progressions
- YWT dumbbell exercise
- bicep exercises circuit (db and banded chin-up, hammer curl, ISO’s)
rotein shake 6/weekPure protein bars: 6/weekcreatine 3-5x's/weekmultivitamin 4x's/weekNo restrictive eating, no counting macros (just roughly counting protein), vegetarian diet, just BWF, one cardio or yoga class a week, raving every other weekend. Oh yea, not much of a drinker. I probably have 5-6 drinks/month.