Body Building / Work-Out / Fitness

I have been working out for 3 months in the gym, no more street workout for me, I got zero muscle gains in two years from it. But, during these three months i went from 79 to 85 kilograms, I'm aiming for 90kg till summer 2016. I could upload normal pictures, but since everyone is doing that, i'm going to upload some funny shit.
I'm on the left and my friend on the right.
[IMG]http://i64.tinypic.com/5ukemr.jpg[/IMG]
[IMG]http://i67.tinypic.com/8ygv36.jpg[/IMG]
[IMG]http://i63.tinypic.com/f431j.jpg[/IMG]
[IMG]http://i63.tinypic.com/13zpk6p.jpg[/IMG]

hahahah #3 rocks :D

Originally posted by kafds

rofl kujac, awesome pics and a nice physique too :D in fact im really pleasantly surprised at all the jacked up jumpers here, u guys rock!

ive been hitting the gym for a bit over a year now, mainly focusing on strength versus aesthetics, but i definitely dont look that fit despite making some sickening strength gains hehe. keep up the good work!!!

Nice pics Kujac.

Tho I highly suggest you reduce your takes of creatine from time to time. I'm not saying it's bad, I took some myself for a couple of months, and it sure works alot. But after 3 months in a row on crea, started to feel some effects, had problems breathing and shit while jogging (it's not the same effort as weightlifting, so it caught my attention).
Just so you get a lil feedback :)

Hey guys. Still doing my thing: https://scontent-frt3-1.xx.fbcdn.net/hphotos-xap1/v/t1.0-9/12654587_967414360014381_1419837766812031073_n.jpg?oh=4ce1414cc99af46ec3317f8d72b8f7e5&oe=575E4324

7 years of training

http://i.imgur.com/XBNtgrj.png
http://i.imgur.com/FyJXShg.png

https://www.youtube.com/watch?v=aVO0JHLmbZw
me and my friend doing some flips in a gym :D #motivational #funaswell

my friend doing some mad skillz on the bars -- https://www.youtube.com/watch?v=zlw-VKvhkSY

Hell yeah lifting, by far the best decision I've made in my life. I love the effect it has had on me as a person and how I deal with life in general. I'm rarely sick or have any kind of pains or problems with my body. Been at it for something like 4 years now and still trying to hit the gym almost every day. Originally started just because of the looks as I would guess most people do, later on I've started to enjoy all the other benefits too. My diet is eat and drink whatever the fuck I want and train like an animal.

No special supplements except for protein just because of better recovery. Usually follow a split like chest/abs - back/lower back - legs - arms/forearms - shoulders - legs. Trying to change exercises every time and every 3 weeks or so change the rep range to try and shock the muscle. My metabolism is too damn fast so I don't have the time or patience to eat as much food as I should be eating. Trying to hit the 90kg mark, started from something like 68 and currently around 80.

Don't really have any pictures to post here. I really wish I would have taken some "before" pics long ago just to see the progress. Tried some of my one rep maxes about a year ago: hit 160kg deadlift and 125kg bench, I've never really tested squat max since I feel like it's still weak as fuck.

Eat sleep lift repeat.

You dont need to change your training so often to have "shock your muscles".You need a proper exercises to follow and progressive overload, which means that you need to try to increase the weights every week, even by adding a 0.25 kg.Im hitting the gym since many years already.Ive started at 140 kg. now im 78, the things are going pretty slow, bcs once you were overweights like this, there are side effects like loose skin, which you cant fix, you can make it look better, but you cant fix.

Also depending on your goals you deffinitely have to count your macros - Proteins/Carbs/Fats.. thats the way to gain mass as much cleaner as you can, and to lose fat and also to keep your muscle mass as much as you can, im talking about nattys.

Time ago i was training like Monday - chest, triceps, next day back biceps, then rest, then shoulders, legs and etc.

Since im goin on PUSH/PULL/LEGS , Upper/Lower Body or just FULL BODY workouts with a proper Volume about sets and reps, ive got much more better results.

Im still on a cut currently.78 kg - 2700 calories a day, 220(a but high but im trying to keep as much mass as possible, still you cant keep everything as natty, losing is a part of the process) Protein/300 Carbs and around 50-60 Fats

This week im like -

Day 1 - Upper body
Day 2 - Lower Body
Day 3 - Low intensity Cardio + Core training
Day 4 - Upper body
Day 5 - Lower body
Day 6 - High intensity Cardio + Core training
Day 7 - is a rest day, but usually im doing soft cardio like walking and stretching at the gym, so partically im hitting the gym everyday.

For example day of eating of mine looks like this -

Breakfast - 6 egg whites, 3 yolks + 50gr oats
Snacks - like 3h later the same food
3h later im eating 1 protein yoghurt or something its like 50gr protein and 20gr carbs and 3gr fats in a 450grams
My lunch - like when i come back from work, a beef steak or chicken breast + brocoli and some more green vegetables + 80grams white rice.After workout im eating again beef steak or chicken breast + 200 grams of white rice( raw) which is like 400-500 cooked + brocoli and more green vegetables.During the day im eating also green apples if i feel hungry.Thats my food almost everyday, sometimes im rotating the rice to sweet potatoes. As supplements im taking just a preworkout now and a coffee, bcs im tired from the work and i need some energy boost.Before sleep im taking melatonin just to sleep better, multivitamins Centrum, you can take them everywhere + some Magnesium and Kalium to prevent muscle cramps and better contraction, also helps with the sleep, which leads to better recovery.

Usually im doing the cardio training on a empty stomatch bcs of the insulin spikes in the mornings, just a little bit of proteins, like 4-5 egg whites, or a protein if i have at the moment, just to have some aminoacids into my blood during the training.

My goal now is to get leaner as much as i can, then to gain slowly mass.The lower fat % you have, when you start the bulk you will add more muscles and less fat, than if you start bulking at a higher % bodyfat. Im gaining FAT really easy and fast, bcs of the time when i was overweight, has to be something with the cell memories and hormone balance, but im getting used to my body and im seeing what it works and what doesnt.