https://www.icloud.com/photos/#0sGhuy8NvVcNWj_G4c1DdCWEA

Took my "before" photos today. See above.
I weight 64.5kg, about 15%+ bodyfat in the photos.
Already training for 3 weeks in those photos.
Been also consistently eating 2500+ cals in these weeks, and honestly I don't feel it's hard to eat anymore, like my stomach has adjusted to the bulking diet.

My muscles are starting to have some "pop" now.
I've been steadily adding about 5kg to my 6RMs almost every week.
Training is absolutely pain free, and best part is I know exactly what lifts/split work best for me.

I do think I have abit puberty gyno.

This post has been edited by Armesh: May 24 2019, 06:40 PM

71KG @ ~15% bodyfat. Pics taken just now upon waking up. No pump.
Free-weights? What's that?
Shoulder Presses? Not even once.




This post has been edited by Armesh: Jul 25 2019, 02:16 PM

100 days transformation done.
Started at 64.5kg@15% bodyfat -> 75.5kg@15% today.
Lean Body Mass Gained = ~9.35KGs

Both photos were taken in daylight, same weather, same time, same place, WITHOUT PUMP, 100 days apart.

This was done with perfect training, diet, recovery & supplementation. Everything to perfection! Please don't try to gain 10kg in 3months, you'll just end up with a belly 🤣. The "look" is achieved with low bodyfat. I maintained 15% bodyfat before/after, that's why I have the same "look", but bigger.

Setbacks:
-My chest could have been bigger but my left rotator cuff tendonitis prevented me from pressing. It will take 3 months to fully heal, currently rehabbing my left shoulder. Caused by shoulder blade dysfunction.
-Couldn't train my upper traps due to left shoulder impingement
-Trained in Condominium gym mostly, "Newbie" gym.
-Could have been bigger if I didn't had a job.

Daily Time cost:
~1.5 hours training
~1 hour extra sleep daily
~2 hours extra for pounding 3000 calories per day
~1 hour for all the cooking

So 5+ hours daily.
Not much outing cause need count calories and train daily.

I'll be switching to maintenance mode now due to 2 other areas of my life requiring more time, career being 1.
Ah, finally can take a break from eating stomach blowing amounts of food.

This post has been edited by Armesh: Sep 5 2019, 04:49 PM

November 2023 Update

Current Best Lifts (All lifts done in November 2023 @ 81kg bodyweight)

I know the Dumbbells, Barbell, Collars exact weight because I weighed them with my commercial scale.

1.8m Olympic Bar = 15.9kg
Collars = 0.315kg

Squats 106.2kg x 12
Romanian Deadlifts 141.2kg x 8
Dumbbell Flat Bench Press 34.7kg (per hand) x 10
DB Shoulder Press 25.8kg (per hand) x 12
Pullups 81kg+20kg+1kg Dip Belt x 6
Pullups 81kg+10kg+1kg Dip Belt x 9
Pullups 81kg x 13
One Arm Pullups 81kg x 2











Physique Pictures (November 2023)
All pictures are natural sunlight lighting, No Pump.
The pictures where my quads pop out are flexed.

81KG @ 15.3% bodyfat (bodyfat % measured with Navy Formula).
29 Years old.
My bodyfat seem higher cause my poor genetics makes my body deposit fat primary on belly.
I have visible bicep veins, quads veins and popping veins on hands & feet.






This post has been edited by Armesh: Nov 21 2023, 04:35 PM

...continue from above

Future Direction
Decided not to progress bodybuilding anymore for life since 7 months ago.
Thus, I am only maintaining my current physique/strength in pictures/videos above.

Bodyweight has been ~81KG (80.8kg~81.3kg) for past 7 months.
14.5 inche arms, flexed, no pump.
I am eating maintenance ~2800 calories for past 7 months.

Why intentionally Stop Progressing?
>I am more muscular and stronger than 99% of humans at this point.
>My health is perfect & what little I do now will keep me in ideal shape till I die.
>Progress is extremely slow at this point, thus the time/energy investment is not worth it.
>Bulking at this point mostly result in large fat gains, that primarily go to belly, not healthy.
>My genetics for bodyfat distribution is horrible (almost all fat go on belly)
>My genetics for bodybuilding is average at best, despite being sore from my maintenance program past 7 months while eating at maintenance, I have gained ~0 Lean Body Mass since past 7 months
>There's no point doing so much volume to grow more, better to invest in other areas of life.

Current maintenance volume workout program for past 7 months
This low volume routine still makes me sore. But due crappy genetics I have gained 0 lean mass from it since past 7 months.
Day 1 is repeated after Day 4.
Sometimes I take a day off here and there
I only train at home gym & condo gym
I rest ~6 minutes between sets
RM = "Rep Max"

Day 1
Barbell Squats 3x9 (with 106.2kg, my 12RM)
Dumbbell Shoulder Press 1xFail (25.8kg per hand, my 12RM)

Day 2
Dumbbell Flat Bench Press 4xFail (34.7kg per hand, my 10RM)

Day 3
Pullups 4xFail (first two sets with added 20kg [6RM] or 10kg [9RM], last 2 bodyweight [13RM])
Incline Dumbbell Bicep Curls 4xFail (13.5kg per hand, my 12RM)

Day 4
Romanian Deadlifts 1x8 (with 141.2kg, my 10RM. Sometimes I do 10 reps till failure)
Dumbbell Shoulder Press 1xFail (25.8kg per hand, my 12RM)
Standing Machine Hamstring Curls 3xFail (8RM~10RM)

Pain Free
I am 100% Pain/Injury Free despite my strength.
I have 0 Knee/0 Shoulder/0 Back/0 Whatever pain.
I spent RM1.5k+ past year on physiotherapy and deep tissue massage to quickly take care of any issues (mostly scapular).

Current Rehab (do forever, at least 2x/week)
>Scapular Prone Y Raises
>Scapular Prone YTW Motion
>Standing Arm Raises (with Arm externally rotated)
>Occasional SMR on upper back muscles
>Occasional Serratus Anterior strengthening

My Diet (for past 1 year+)
My maintenance is ~2800+ kcal
I snack on small amounts of dry muesli, prunes, Revive Isotonic in addition to planned diet
I self cook all my food. All food is steamed/boiled, except Liver is pan seared
I eat the same thing everyday unless I eat out (I eat out ~1x/week).
I eat minimum amount of meat cause I do Not support modern cruel screwed-up factory farming.

I engineered an Excel software which allows me to formulate diets with perfect nutrition profile.
ALL micro nutrients are met.


Blood Test (every ~6 months) & Health


My LDL is only 2.3 NMOL/L.
This should prevent me from ever having heart disease/stroke.
My LDL is low cause I eat a diet very high in fiber (from Beans/Oats) as seen above & no cooking oil.
I don't care much about HDL cause its relation with heart disease is inconclusive.

Resting Heart BPM and Blood Pressure


This post has been edited by Armesh: Dec 8 2023, 04:48 PM

Slight change in program, updated workout program below
I only train at home gym & condo gym
I rest ~6 minutes between sets
RM = "Rep Max"

Day 1
Barbell Squats 2x10 (with 106.2kg, my 12RM)

Day 2
Dumbbell Flat Bench Press 4xFail (~31kg per hand, my 10RM)

Day 3
Pullups 4xFail (all sets bodyweight, I can easily do 4x10. First set I can do 13 max.)

Day 4
Dips 2xFail (Bodyweight, 1st set can do 17 reps.)

Day 5
Barbell Good Morning 4x10 (with 70kg, I get close to failure on every set)

Day 6
Barbell Shrugs 4xfail (with 115kg, my 10RM)
Standing Dumbbell Bicep Curl 1xFail (with 25.8kg per hand, 7RM)
Incline Dumbbell Bicep Curls 3xFail (with 13.5kg per hand, my 12RM)


45mins Stretching Routine, done 6 days per week
5mins X Butterfly
3mins x 2 x Lying Ankle to Chest
4mins x Vajrasana
2.5mins x 2 x Quad Lunge stretch
2mins x 2 x Standing Calf Stretch
3mins x 2 x Hamstring stretch

This post has been edited by Armesh: Apr 5 2024, 06:06 PM