Willing to guide anyone looking to improve their body.

**Hypertrophy** · 07-08-2013 01:02 PM

A little bit of background here:
I've been working out (naturally) for about 2 years now (5 days/week) and gained about 30lbs of lean muscle.
I'm currently studying for Fitness-instructor and personal coaching.

Here's my progress to back it up:

Before I started working out

A few months in

this is after about one year working out

another half year later

currently

So ask me anything muscle/fitness/diet related!
I will answer PMs too if the questions are too personal.

**bro** · 07-09-2013 12:23 AM

Low bodyfat and great size bro. Hope to be where you are at in around 1-1.5 years. Your clients will do well, I'm sure.

Me: I really f-ed around in 2012 before I found the caloric level I need to maintain. At that time I was a fat 215... From September 2012 until now I've been on a long diet. Cals at maintenance (2700) on training days and a 4-500 deficit (+/-2200) on off days. Now at 171 lbs. Probably 14% bf. Skinny fat syndrome- A couple weeks back I started eating at just 300 over (2900-3000)...monitering the scale and of course working hard..I think this is the right approach, slow and steady)

Questions for you: 1) Make any mistakes in the beggining of your fitness quest that you could help others to avoid?
2) Do you fit any cheats in your diet, or are you a man of just discipline?

**Hypertrophy** · 07-09-2013 01:28 AM

Originally Posted by bro

Low bodyfat and great size bro. Hope to be where you are at in around 1-1.5 years. Your clients will do well, I'm sure.

Me: I really f-ed around in 2012 before I found the caloric level I need to maintain. At that time I was a fat 215... From September 2012 until now I've been on a long diet. Cals at maintenance (2700) on training days and a 4-500 deficit (+/-2200) on off days. Now at 171 lbs. Probably 14% bf. Skinny fat syndrome- A couple weeks back I started eating at just 300 over (2900-3000)...monitering the scale and of course working hard..I think this is the right approach, slow and steady)

Questions for you: 1) Make any mistakes in the beggining of your fitness quest that you could help others to avoid?
2) Do you fit any cheats in your diet, or are you a man of just discipline?

To start off, GREAT username (you aware brah?)

1) Yes, train all bodyparts in proportion (legs included->squats(legs) and deathlifts(legs, back) and pull-ups(lats) greatly help with size).
Use the right # of sets/reps (I do 3x10 for nearly everything, the last reps I have to squeeze out). I used to do anything I felt like doing but soon I realised that training each bodypart seperatly and leaving at least 72 hours rest in between is really beneficial. Take Chest/triceps, Back/biceps together since those muscle are really related. Also keep some days in between chest and shoulders!

2) I definately cheat on my diet man, when I'm bulking I do it semi-dirty that means that I eat healthy overally but add some extra snacks to make it easier hitting those macro-surplusses. When I'm cutting I'm really strict though..

**DreamScope** · 10-15-2013 03:21 PM

Dude, that shift from your starting pic to a few months in is insane. I'm quite similar to where you started - can you give me an overview of your first few months training & diet, supplements etc?