My 16lbs in 6 Weeks Blog, Fvck yaaaaa

[smokethedays]

Ok, within 6 weeks I packed on 16lbs, dropped 2.5-3% BF, Strength is up by 15-20%.

Started on March 14th. With a 400mg/week Test p. EOD shots. and Arimidex .25mg ED
400 mg/week is very low compared with my usual doses (between 700-1000mg/week).

Week 1-3
Diet:
meal 1
12 Egg whites
3 slice whole weat bread
1 Large Banana
1 scoop Whey (24g pro)

+2.5 hrs
6 oz FF cottage cheese
1 apple
1/4 cup nuts
1 scoop whey

+1.5 hr
Work out

Post work out
1 banana
2 rice cakes
1/4 cup Raisins
1.5 scoop whey
3 tbs liquid Amino Acid

+1 hr
8 oz chicken breast
1 cup brown rice
3 tbs liquid Amino Acid
6 oz carrots

+2.5 hrs
6 oz Grilled Salmon
6 oz String Beans
1 scoop whey

+2.5 hrs
2 rice cakes
1/4 cup nuts
1 scoop whey

+ 1hr
Work out (smaller muscle i.e. Biceps, Triceps, Calves and Abs or traps)

Post Work out
1 cup orange juice
1/2 cup mixed berries
1 scoop whey

+1hr
8 egg whites
2 slices whole whest
few olives

30 minutes walk aorund the block

the n go to bed.

Work out:
from week 1-3
I used higher rips to build more endurance and elevate metabolism. reps ranges between 18-45
*45 rep as a 3 different workout a s a super set.

Cardio: 3 times/week (2 of them soccer for 1.5 hr)



Week 4-6

Diet:

8:00 am
8 Egg whites
3 slices whole wheat
2 tbs honey
1 scoop whey
1 Banana

10:30 am

6 oz fat free cottage cheese
1 scoop whey
1/2 cup almonds
3 tbs liquid amino acid

12:00 pm
Weight train

1:00 pm

1 scoop whey
3 tbs liquid amino acid
1 banana
1/4 cup raisins or 1 orange

2:00pm

6 oz chicken breast
1/2 cup brown rice
1 cup Broccoli or squash and bell peppers
2 tbs liquid amino acid

4:30 pm

repeat previous meal

6:30 pm

1 scoop whey
3 tbs liquid amino acid
1/4 cup nuts

7:30 pm
weight train (smaller muscle)

8:15

1 scoop whey
1 apple
1 orange
3 tbs liquid amino acid

9:30 pm

6 oz chicken breat
1/4 cup brown rice


11:30 pm (before bed)

5 egg whites
1 whole egg
some almonds or peanutbutter

Work out:
week 4-6

Increased weights, dropped reps to 12-30
*30 reps as 2 compounded workouts, super set but 15 reps each.
increased my sets by about 25%

Cardio: 4 times/week (2 times soccer 1.5 hrs)

my total:
originally started of 204 lbs 14.5 BF%
by week 4 I was 214 lbs 13.5 BF%
today i'm 220 lbs 12%BF 6ft

[RikuY]

Nice job! Plan the work and work the plan... Very well done!

[smokethedays]

thx bro. pix r coming in 2 weeks

[ilovesus]

Thats a dedicate diet bro!

[Prada]

A perfect example of the results that one can derive from a good diet. People tend to worry more about AAS and what compounds, what amount, how long but don't even have their diet in check

[smokethedays]

A perfect example of the results that one can derive from a good diet. People tend to worry more about AAS and what compounds, what amount, how long but don't even have their diet in check

yeah man, just alittle of tweeking around with the diet and i'm out of plateau in 4 days only.
results r fvcking impressive. i'm leaning out like crazy and packing on mass.
able to train 3 times a day now. and do cardio same day.
metabloism is so high, hungrey every 1.5hrs or 2 max.

[audis4]

^^holy shit 3x/day

your just on test? damn, make sure to post your results!!

Good goin bro!

[ChuckLee]

3 workouts a day???
You don't have a job?

[smokethedays]

i work at the gym bro

[smokethedays]

^^holy shit 3x/day

your just on test? damn, make sure to post your results!!

Good goin bro!

i'm on Test and about 400mg caffiene a day.

[audis4]

hell ya! keep it up man!

[smokethedays]

Today I weighted 221.5 lbs and 11% BF.

[godkilla]

real ****ing impressive bro. i need to get a job at the gym.

[smokethedays]

Today's update;
225 lbs. 8% BF.

[smokethedays]

Current diet:

8:00 Am
9 Egg whites
1 cup oats
1 scoop whey (25g pro.)
1/2 cup Orange juice

10:30
8 oz chicken breast
1/2 cup oats
1/2 scoop whey

12:00 Work out

12:45
1 scoop whey
1/2 cup oats
1 banana

1:30
8 oz chicken breast
1/2 cup oats
1/2 scoop whey
1 fruit or some veggies

3:30
8 egg whites
2 tbs peanut butter
1/2 scoop whey

5:30
6 oz chicken breast
1 vegan cookie 50 g carbs, 10 grams fiber, 15 grams pro.


7:30
1/2 scoop whey
1/2 cup oats

8:30 work out

9:15
1 scoop whey
1/2 cup oats
1 apple

10:00
8 oz Tuna steak or 8 oz chicken breast
1/2 cup oats
1/2 scoop whey


12:00 am
1 scoop Casein
1 Tbs peanut butter or 1/4 cup Almonds


4:00 am

1 scoop whey

[xnotoriousx]

i work at the gym bro

Damn you're lucky as hell.

[smokethedays]

Damn you're lucky as hell.

I know man. Somtimes i end up working out 3 times. besides tons of experience when talking to those 270 lbs+ dudes.

[InsaneInTheMembrane]

I NEED PICS! j/k

but seriously, great progress bro and your diet 11 meals if I counted correctly!!!!! That's dedication right there!

cheers

[smokethedays]

I NEED PICS! j/k

but seriously, great progress bro and your diet 11 meals if I counted correctly!!!!! That's dedication right there!

cheers

Thx man. Its paying off real well, I never looked or felt any better. always had legs issues because of a paralyzation I had when I was 17 but now got them to grow better than before. Not where they should be yet but looking way thicker.

[M302_Imola]

Great progress bro...I'm jealous! I bet it is tough to carry yourself around on the soccer field though at 225 lbs. I'm 5'-10" and at 205 lbs. I notice I can't go the whole 90 minutes like I use to at 180 lbs. 6' 225 at 8%bf is most impressive though! Where are the pics

[smokethedays]

Great progress bro...I'm jealous! I bet it is tough to carry yourself around on the soccer field though at 225 lbs. I'm 5'-10" and at 205 lbs. I notice I can't go the whole 90 minutes like I use to at 180 lbs. 6' 225 at 8%bf is most impressive though! Where are the pics

Hold on my brother, the pix are coming very soon. Just doing the final touch up, may be 2 weeks max.
you are right, its hard to sprint with this much weight for too long.
I play forward right wing, after 3-4 sprints across the field, I'm lying on the ground, spittin'

[M302_Imola]

Hold on my brother, the pix are coming very soon. Just doing the final touch up, may be 2 weeks max.
you are right, its hard to sprint with this much weight for too long.
I play forward right wing, after 3-4 sprints across the field, I'm lying on the ground, spittin'

I hear ya bro! I play center midfield so conditioning is a major part of the position. I actually am just coming off of a bulk, so I put soccer on hold for that duration. I am starting to cut now so I will pick it back up. Looking forward to the pics (not to sound gay).

[smokethedays]

Current stats are 5'11.5" 216 lbs 7% BF.

[bernimx]

3 weeks ago you were 225 8% bf and you're now 216 7% bf. Did you weight yourself at the same time of the day on both days? It looks weird to me that you had to lose 9 pounds to drop 1% bf. Besides that, you made ****ing insane progress so far!

[smokethedays]

3 weeks ago you were 225 8% bf and you're now 216 7% bf. Did you weight yourself at the same time of the day on both days? It looks weird to me that you had to lose 9 pounds to drop 1% bf. Besides that, you made ****ing insane progress so far!

lost a lot of water too after dropping the Tren . i guess that wt made a big difference in the weight.
I also switched from EOD shots Test prop to ED shots.

[audis4]

great job buddy, I like your avy pic btw, its kinda freaky