Bodybuilding - Your measurements!

[Gordon]

Bodybuilding - a very popular subject and lifestyle that is catching up with people. People have now realized the importance of personal health. They have realized how they can accomplish a complete make-over, how they can look much better with bodybuilding and exercise.

So lets see what we have accomplished with weight-training/cardio. Lets see how it has helped us. Let this be a thread where we share our measurements, height, weight, body-fat percentage, body-type. One could also post his/her Before/After stories/snaps/measurements/weight. It'd be great to have the replies flowing.

Please post in this format:

Goal: Post your desired goal or your accomplished goal here.

Height:
Weight:
Arms [flexed]:
Arms [unflexed]:
Forarms:
Chest:
Shoulders:
Quads:
Calves:
Waist:
Body-fat percentage:


Supplements: Note on supplements taken. Review them here.

Diet: Your daily intake to help you reach your goal.

Training: The training schedule you follow.

[StudBuDdy]

Hey Gordy...cool topic u got here.
well , being an avid bodybuilder myself i am working out since 4 years now.I started out
with a body wieght of only 55 kgs(and being 6'1 , i looked awful). now after consuming
allll the possible supplements under the sun (which u will see in the list below and most
of which didnt provide any improvement ) i weigh about 80 kgs.Even though i have gained
some fat , it doesnt matter because i just wanted to gain some mass.

Goal: To get really really big!!.

BEFORE
Height : 6'1
Weight : 55 kgs
Arms [flexed] : 13 in
Arms [unflexed] : dont know
Forearms : 10 in
Chest : 35 in
Shoulders : dont know
Quads : 19 in
Calves : 11 in
Waist : 28 in
Body-fat percentage : Almost none i guess

NOW
Height: 6'1
Weight: 80 kgs
Arms [flexed]: 16 in
Arms [unflexed]: dont know
Forarms: 13 in
Chest: 39 in
Shoulders: dont know
Quads: 23 in
Calves: 14 in
Waist: 33 in
Body-fat percentage: 18 %


Supplements : Creatine(3) , Cell-tech , Myoplex ,Myoplex lite , Serious Mass(2) ,Mega Mass
4000 ,Mega Mass 2000, Whey protein (5) ,Mega gainer(2), N-large 2 , Currently takin animal m-stak.

Diet : Dont have any fixed diet since i work in shifts , but try eating as much as i can in
3 hour periods .

Training : I only do one body part a day , and work out for about 5 days a week.

[Gordon]

Hey StudBuDdy,

My story is very similar to yours. Even I've always looked to gain mass.

I first joined the gym way back when I was in FYJC. I, like you, looked awful. I had no idea about bodybuilding and diet. I and a close friend joined this gym in our area and got the worst advice ever. We were told all the wrong things. Whatever we got was crap. We continued for eight months with absolutely no results. We left the gym.

Five years later.

After finishing my degree, I again got this need for increasing my weight and becoming something much better. I never thought I'd look better, but I gave it a shot. I searched the whole net about weight training, cardio and diet. I studied everything one needs to know to achieve his/her goal. I later joined the gym. I was on circuit training for about two weeks and then shifted to split bodyparts. I ate a very good diet and didn't take supplements then. I was gaining a kg per week. In eight weeks I gained eight kgs. Of course, there was some amount of fat getting stored too. I didn't care, coz my aim was to gain mass ANYHOW. I had a lot of gaps in between, around four months in ten months. I have gained enough weight and muscle mass. As of today, I have gained 18 kgs. Very satisfied with what I've accomplished compared to the very puny me earlier. Although I may still look puny, I've gained the following -

Body Type: Ecto-Endomorph
Goal: 75 kgs, gain mainly muscle mass.

Before

Weight: 47 kgs
Height: 5'6"
Biceps [unflexed]: 10"
Biceps [flexed]: 10.5"
Forearms: NA
Chest: 33"
Shoulders: NA
Quads: NA
Calves: NA
Waist: 27"
Body-Fat percentage: NA

After

Height: 5'6"
Weight: 65 kgs
Arms [unflexed]: 13"
Arms [flexed]: 14"
Forarms: 11.5"
Chest: 37"
Shoulders: 19"
Quads: 19"
Calves: 13"
Waist: 32"
Body-fat percentage: NA

Supplements:

Mega Mass 4000
This supplement helped a lot. Took this for a year and got some gains.

Serious Mass
Recently bought it. Made a new diet and started taking this. Added approx 0.7 inch on my arms in one workout with the new diet and Serious Mass.

Training:

My training consisted of split bodyparts. I always did two months gymming and then had to take a one month break and again two months gymming and one month break. No, this wasn't my strategy, it is just that I have a health-related problem which doesn't allow me to be consistent.

Diet:

I was always on a huge diet. Approx 3500+ calories. My diet mainly included healthy foods and fruits. I try to eat every three hours. During the one month breaks, I used to be on low diet and junk food due to which I kept losing weight and muscle mass often.

[BUSA]

BUMP any more inputs from newer members, Sohail, Centro?

[SohailPistawala]

This iS very interesting, well well, will make it a point to get my stats today, and will post it tomorrow morning 1st thing. I guess can write and write more about it...., i hope the two threads are going to be merged, cos there is a possibilty of members posting their queries in this thread tooo... what say....

By the way you guys are bigtime in supplements, which i am not.... so way big difference.... LOLS

[Centro-P]

I started working out after I completed my first year. I used to get too bored sitting at home in front of the comp the whole day. And I hated the way I looked with a tummy and fat all over my body. And that too at the age of 18 . My mom constantly used to dato me for being in such a bad shape. And this being in bad shape had spillovers in my life too. I never used to go out. I wasn't motivated to do anything. And was a lazy guy all around. So I got bored of it and decided to take action. But I didn't just go to the gym and start lifting weights. I devoted about a week to research diets, exercises etc even before I lifted my first weight. I worked out from May to September and then a bout of fever for 2 weeks and also my university started and I couldn't keep up with my strict diet so I stopped lifting(remember lifting is nothing without eating).


Now I don't remember my before stats but these are my after stats from abt 8 months ago.

Height: 5'9
Weight: 175lbs(79-80kgs)
Arms [unflexed]: 12.5"
Arms [flexed]: 13.5"
Forarms: N/A
Chest: 39.5"
Shoulders: N/A
Quads: 22"
Calves: 14.5ish"
Waist: 34"
Body-fat percentage: 14%

Supplements: Just whey protein. And a multivitamin pill taken once a day

Diet: Daily intake of about 160gms of proteins, 550gm of carbs and 90gms of fats.

Here is my detailed diet

I will just post the protein value in the sidebrakcets.
7:30AM Just after waking up: 250ml milk + 1 scoop whey(30gm protein)

8:30AM Breakfast: Usually cereal + milk + nuts (15gm)

10:30AM: Bagel + peanut butter + packet soup( 14-15gm)

1 or 2PM Lunch: Rice/roti + sambhar/dal + yogurt + sabzi(or sprouts) = (atleast 30gm I would guess, probably more)


5PM: Protein bar + some crackers (20gms) OR Milk + whey protein(25gms)

8PM or 9PM Dinner: 2Eggs + Same as lunch but usually with salads or something extra (45gms)


1030PM or so: Fruits and milk(6gm)

Total protein: 160+/-5gms.

On workout days I would have an extra protein shake(another 25gms of protein).

Training

Training was simple for me. Just three major exercises and supplementary exercises. For 2 months I was on the newbie routine to let my body and CNS get accustomed to weight lifting. I wanted to ease into it and get my newbie gains without too much effort.

Routine 1 (about 1.5 months)

Day One:

Bench Press 2 x 6-8

Incline Press, or incline Fly 2 x 10-12

Military Press, Or Hammer Shoulder Press 2 x 6-8

Tricep Pushdowns 2 x 10-12

Heavy Abs 3 x 10

Day Two:

Pull-Up 3 sets to failure OR latpulldown: 3 x 8-10

Barbell Row 2 x 8

Squats 2 x 10

Deadlifts, or Stiff-Legged Deadlift 1 x 10


Routine two(After I became more experienced)


Day 1: Chest and triceps and shoulders

DB/BB bench press : 5x5( if I went with a friend) or 4x8

Incline/decline: 3 x 8

Military press: 3 x 8

Tricep(assisted) Dips: 3 x 10

ABs: 3 x 10

Day 2: Back

Deadlifts: 3 x 10(excluding warmups)

Latpulldown OR pullups: If it was pullups 3 x till I can't do anymore, if it was pulldown 3 x 8-10

Barbell row : 3 x 10

You will see that I have no bicep and forearm exercises. That's because when you do deadlifts your forearms will get worked better than any other forearm exercises. And if you do pullups or barbell row your biceps get worked pretty good.

Day 3: Legs

Squats: 3 x 10(excluding warmups)

Leg press: 4 x 8

I also used to do sprints to build some strength.

That's it for my whole routine.

[Su-47]

Hey Gordon and Stud: Gents, please be cautious about increasing the wt anyhow. Once the the waist size gets into a habit of growing, its very difficult to stop the growth

[v1p3r]

Originally Posted by Gordon

Goal: 75 kgs, gain mainly muscle mass.

Before

Waist: 27"

After

Waist: 32"

Couldn't help noticing, you've put on mainly muscle, and yet 5" on your waist?

Originally Posted by Gordon

Supplements:

Mega Mass 4000

This supplement helped a lot. Took this for a year and got some gains.

Serious Mass

Recently bought it. Made a new diet and started taking this. Added approx 0.7 inch on my arms in one workout with the new diet and Serious Mass.

I prefer icecream. VFM, tastes better, more easily available.

Originally Posted by Gordon

I was always on a huge diet. I try to eat every three hours.

Me too! Though I try to eat more often. Like every 20 minutes.

[iraghava]

Whatever you do guys be careful about what you do. I learnt it the hard way, let me explain.

As a kid in boarding house I suffered a nasty fall around the age of 10 years in which I got hurt at the base of my spine. After a few days of Iodex & Hot Water bottles the pain went away & I thought I had healed. However, a few years later I realised that if I arched down for extended periods of time (Like say when I was chaging my car's flat tyre) I would feel slight pain at the base of my back. I continued ignoring it as I thought it was no big matter.

Then when I got into 11th standard and the bug to build my physique started and I joined a gym. After doing weights for about 3 months I couldn't gain much due to my naturally wiry frame, hence me & my trainer increased the weights a bit more. Bad move as I learnt later.

After a few days I started suffering excruciating pain in my back. Consulted a renowned Orthopaedic surgeon who put me on painkillers & advised Traction at a physiotherapy centre. Once I had traction done my situation worsened so bad that I had constant pain from my wrists to my neck down to my feet, I found it hard to even climb out of bed.

Finally, consulted another expert & it was diagnosed after an MRI and a myriad of tests that I had a slipped L5 disc which was causing this pain. After that regular exercising and physiotherapy brought me to a situation where I don't have a problem doing day-to-day activities but it took a lot of time & patience.

Moral of the story being, please make sure your trainer knows what he's doing & don't over exert yourself. it certainly ain't worth a lifetime of pain & suffering. Like I learnt albeit a little too late.

[cheap_deal]

i gained 7kg in 2 weeks, went from 72 to 79.
sorry i dont measure myself

Supplements taken
Optimum Nutrition 100% whey protein

Training
chest, triceps day 1
legs biceps day 3
back, shoulders day 5

abs on day 1, 3, and 5.
the other 4 days in the week i stay away from the gym. though i play some basketball and soccer once a week.

Diet
eat 8am
eat 11 am
eat 2pm
weight gain shake 5pm . 2 scoops ice cream, huge spoon of peanut butter, 2 bananas, 500ml whole milk, 30gm whey protein, one egg
eat 8pm
protein shake 10pm

on gym days one meal is replaced with 60gm whey right after gym

WARNING: my diet might cause serious health problems in the long run for you. i accept no responsibility for that.

[DCEite]

Guys please note that this thead is more than 2 years ago. I guess Gordon and Studbuddy's measurements might have changed a bit now.

[s0uljah]

Originally Posted by Gordon

Supplements: Mega Mass 4000 , Serious Mass

If you still have money to spend on supps for gaining mass try San Nutrition products (slightly more expensive but worthwhile) or EAS Myoplex.

c3p0 is right though, food is the ULTIMATE supplement

[cheap_deal]

N-large 2 is the best if you just want to gain weight, but if your workout routine is not really good, you will end up obese!!

[esteem_lover]

Originally Posted by iraghava

Then when I got into 11th standard and the bug to build my physique started and I joined a gym. After doing weights for about 3 months I couldn't gain much due to my naturally wiry frame, hence me & my trainer increased the weights a bit more. Bad move as I learnt later.

A very crucial mistake my friend. Weight training starts ideally at 18 years or over, certainly not before, not that i am an expert, but i do know this for a fact.

[iraghava]

Originally Posted by esteem_lover

A very crucial mistake my friend. Weight training starts ideally at 18 years or over, certainly not before, not that i am an expert, but i do know this for a fact.

Yes John, but problem is I learnt that after the damage was done. Like they say better late than never.