First picture mid september 2003, second picture feb 2004:

Wow. How'd you bulk up so fast? Your shoulder's look huge.

Haven't bulked at all. I have been eating the same things as always. Keeping a diet for about 2500-3000 kalories. Eating around 200 to 250 grams of proteins per day. I have actually lost around 6 kilos i weight from picture one to picture two even it it doesn't look like it.

I think the thing is that I do alot of heavy base exersizes. I don't do any insolation exersizes at all. Doing it heavy and hard.

Wow. How'd you bulk up so fast? Your shoulder's look huge.

Man, that is fantastic! You should feel very proud. :tucool:
Can you give us some more insight to your routine? I know you're working base/no isolation: are you doing this max-ot style?
Thanks for posting. This really motivates me.
Great job!

Wow, a huge change, Good Job!

I keep it extremly simple. I only do three exersizes per muscle group. I also only do two sets per exersize. The thing that I do is that I do it very heavy. When I manage to do 10 reps in an exersize in the first set I go heavier the next time. I also do things to failure. I never do like 10x3. If I have more to give after 10 reps I go on until failure. This has given me alot of strength in a short time and some resluts too. I had to take a picture because I thought that nothing had happened with my body. It's very good to take a picture every now and then.

Any other question?



Man, that is fantastic! You should feel very proud. :tucool:
Can you give us some more insight to your routine? I know you're working base/no isolation: are you doing this max-ot style?
Thanks for posting. This really motivates me.
Great job!

Thanks. That helps greatly. It's funny how change is so gradual that you don't notice until you look at before/after. Then it's obvious.
Thanks for the tips. Can't argue with success.

I am not a believer of many sets and many reps. I believe in tearing down the muscle with quality reps and quality tempo. I do my workouts within about 40-50 minutes. Two different muscle groups each time. See alot of people spending hours in the gym working all strange typ of exersizes and doing really strange thing. Last week I actually had a guy coming up to me. We have worked out at the same gym for about the same time. He is abit smaller then me but he was honest and said. How the hell have you grown so much and nothing has happened with me. I see that as a motivator. Told him to go down to basic and seeing over his diet. If you look at the picture I am heavier in the first one about 10 lbs. If I go in kilograms today I am around 84 kilgrams (second picture) 89 kilograms (first picture).

You are looking great man. I think your pecs could use a little work, but the rest of your upper body is really nice. Where are your wheels? ;)

Thanks for the feedback. I know about the pecs. It's more a streching matter then working out matter. I need to strech the muscle abit better to get more structure. Started doing it this weekend after my running workout.

Wheels...Yeah major issue. Had a hard time getting response from them. Basically have no fat on my legs. All seems to be on the upper body. Did a measurement and I have like nothing on them. Have veins on the thighs and stuff. Frustrating but I will get there. Just push the limit further.

You are looking great man. I think your pecs could use a little work, but the rest of your upper body is really nice. Where are your wheels? ;)

Just adding an extra picture from yesterday 21th feb 10,9% bf:

what's your diet? good job!! I'm jealous

A job well done indeed!
I envie you.. I'll take my first picture tomorrow just to keep me motivated :)

Hi!

I don't have a special diet. Almost eat the same thing as when bulking except that I cut the carbs and only eat high quality carbs. I also pigout on the weekend atleast one day to raise the metabolism. I don't believe in a low kalorie diet for a long time. Takes down the metabolism and makes it harder to lose. I usually gain like 1-2 kilos during the weekend mostly in retaining water from all the cabs that I eat but during workingdays I stick really hard to my meal course.

I also don't eat alot of suplements. Take glutamine and gainer after workouts. Yes I take gainer after workouts even when dieting. It does not influense the diet because it's only for recovery. I also only do the gym 3 time and week. Hit it hard and that's it. Body needs to rest. Don't think more is better.

I am far from ripped. I am getting in shape but being careful and taking it slow. Don't think you can lose to much in a short period of time. Body needs to adapt.

what's your diet? good job!! I'm jealous

Hi!

Just adding a picture of me and my best friend side by side. Thought it would be a cool thing to see for people. For your information I would like to say that we do not work out at the same gym. We don't even live in the same town. I live in Stockholm and he lives in Gothenburg it's around 400 miles between and we see each other two to three times a year.

Feel free to comment.

Wow, how long has your friend been training?

BTW you're doing a great job :tu:

Think he is on his third year. I am 6 months into my first year of consistent workouts.

Wow, how long has your friend been training?

BTW you're doing a great job :tu:

is your friend natural or has he done a cycle of prohormones or other gear?

He is clean. Been hitting the gym really hard for three years. He has cut the workout time now. Kinda feed up. He races on supersport bikes so that is taking his time now.

he has a great teardrop on his legs for being natural... thats something i hope to develop over time!

Thats actually a gen thing. He doesn't do leg much at all. His father and brother have the same thing. It's alot in the gens. Sad but true.

Want good teardrops do heavy squats. There is no better exersize for that. Just a tip...


he has a great teardrop on his legs for being natural... thats something i hope to develop over time!

Your friend looks like a linebacker. You look more like a wide receiver :D

Hahahaha. Is that good or bad? Actually we are the same height but I am 4-5 lbs heavier then him believe it or not. :) What does that say? :confused:

Your friend looks like a linebacker. You look more like a wide receiver :D

Wow, nice progress. Not only did you get more fit but you got more appropriate shorts ;)

I am curious to, as to what shoulder exercises you do. You say you don't isolate, so what big exercises do you do for your shoulders.

Hahahaha. Is that good or bad? Actually we are the same height but I am 4-5 lbs heavier then him believe it or not. :) What does that say? :confused:

Nah, it just means you look leaner (more proportional) than he does. I'm amazed he weighs less than you.

Hi all.

Added a new picture. I added the date right into the picture. Not a very big difference but what the heck. Still three months to go before summer. Please comment if you drop by.

I do this as my shoulder program:

Always start with shoulder press with dumbell. I only do two heavy sets until failure on all my excersizes. Ok I can do a light warmup set to get charged but then I do it as heavy as I can. I try to stay between 6-10 reps on every set. If I do a 10 or more I add more weights:

1. Shoulder press with 2 x 31,5 - 29,5 kg (69 - 64,5 lbs) dumbells. Sometimes I do it with a benchpress bar free weights 2 x 70 kg (153 lbs).

2. Backside of shoulders laying down in cablecross 2 x 25 kg (55 lbs).

3. Lateral raise sitting down in lateral raise machine 2 x 45 - 40 kg (98 - 87 lbs).

4. Shrugs with 2 x 37,5 - 34,5 kg (82 - 75 lbs) dumbells.

Does this answer your question?



Nah, it just means you look leaner (more proportional) than he does. I'm amazed he weighs less than you.

You are getting leaner for sure. In 3 months if you keep this pace up you'll be ripped!

:tu:

My roomate that I live together with in Stockholm. His a bit shy but would love some comments.

All of you look pretty chiseled. Your roomate has a great foundation to build on for sure. I will be chiseled someday..haha It has to be nice to have a house full of fitness nuts to motivate one another. Keep it up guys.:)

I see a nice difference in your chest and abs. Pretty impressive for only a month!
It's obvious that you and your roomate are very serious about your health.