[fAzmAstA]

Hello all, i just want to thank everyone for the warm "get well soon" before. and right now i have been feeling very well and could stretch and workout just as normal . Here are couple of pictures i took about 2-3 weeks after my recovery from a cracked right elbow. Comments are avaibale and suggestion too.

Thanks fazzz
























thanks again

[Mygeeto]

hey man nice shoulders!!

[Masko AA]

You forgot to blur your face in this one.

[fAzmAstA]

nah its alright and thanks mygeeto

[wrestlingstalion]

good progress and i laughed a little about the mirror one too haha. keep workin man. have fun

[Sparky_dustin]

Shoulders look good but the rear delts seem to lag the rest of your shoulders.

[bbdude]

ur shoulders have improved... u still need mass on chest and tris... w/o tris ur arms are never gonna grow.. keep on pumping...

[fAzmAstA]

thx for the comment guys, relly apprecieted

[BBenthusiast]

LOL masko, nice edit there lol..

and faz nice stuff dude,keep going hard!

[Pumperh]

you pretty much need all around mass, i would surgest you to eat like a pig...

find you standing kcal intake " how many kcal you eat pretty much every day"
next week increase with 500kcals = bulking op

With to much Kcal you are able to gain muscles the bieffeckt is a little fat no worries there

many people think they can grow at the same time they are cutting = not giveing the body enough Kcals so it needs to break down fat deposits = you are not able to gain muscle mass in this stage

what i / am doing at the moment is bulking op, ive been bulking sinces ive startet training 2years back, and im planning to keep op bulking another 1year, there is no point in cutteing with out any source of mass


i made my self some rules that i go by:

4 keys to bodybuilding
1. Nutrition
2. Program strukture
3. Progression / dekonding
4. Rest


Nutrition:
2 protein per kg, example 100kg = 200proteins

Finding you standing kcal intake and increase with 500kcal to bulk

To much energy results in faster muscle building, = bulk + training at the same time

-

Golden rules
Eat about 6-8 or above, gives the most stable stream of Nutritions for musclebuilding and blocks stresshormons and humorwaves to come.

Eat teh right kulhydrater, from black bred, brown rise, alot of greenies, fruit

eat the right fats in the right amount, example 1container of fish, or supplement with fishoil




Training:
1-2minuts rest between sets to fill up ATP energy
1hour max workout, after 1 hour body begins to break down




Try them out like amonth and see if they help you, other then that your doing great... every thing is in your

[fAzmAstA]

cheers pumperh!! really good adive bro, thanks i will give it a go , n rite now i eat :


nearly as 3-4 meals a day but soon im going to maximise it to around 5-6 very soon.

MEals includes, fish steaks, a whole tin of can with nothing added to it, not even mayo. Chicken breast with onions mixed with green peas. After every workout i do at home in dispite of my normal gym scheduals at my local gym, i mix 4-5 white eggs in blender n mix it up n drink it up. .Protien shake : Cyclone , Promax, im getting my 2nd creating tub very soon. aNd milk after every meal.

I also started taking 4-5 spoons of Peanut Butter, smooth, to help increase fat.


All these above ^ i only started them nearly 2 weeks now. I should hope by couple of months i be putting some wieghts on as i regualry check my weight and atm i am 11stone.


thanks faaaaaaazzzz

thanks you

[bigbull]

nice bro keep on hiting that iron

[Sparky_dustin]

Despite what you see in the movies, eggs are better for you when they are cooked.

[Pumperh]

Remember bro, its all in tha head...

when i started bodybuilding if you can call it that, i gathed alot of information from diffrent sites... in over all i got alot of stuff that where rules

by going by the rules i gained, if you aint eating right you aint going to grow <- always remember

when i start BBing i was 182cm and weigted in at 55kg
atm writeing to you im 78.5kg :)

its all good baby


in the beginning it will be hard for you to eat right, i was eating a bag of chips and nothing more then that wich is 1meal per day when i weighted 55kg
i was really weak and confidence was low

just push ure self eating, make it a habbit !
in 3weeks of pushing your stomach should have widden out and you will now have no trouble getting food down

good source for bulking = Milk :)
i drank around 2L of milk per day wich in other words almost gave me the proteins i needed, that how i easly ran op on 220g protein per day

[qwert]

You got a good frame man, and you started lifiting earlier so you will be putting on some more mass in no time.

[fAzmAstA]

thanks guys n pumperh

[ACEPLUMBING]

Originally Posted by Masko AA

You forgot to blur your face in this one.

looks like ur naked from the waist down in the mirror..

[echoscot]

Nah I think he has white shorts with a little black stripe down the side.


Sorry to disappoint you, Ace, I know you were being hopeful...LOL

[ACEPLUMBING]

Originally Posted by echoscot

Nah I think he has white shorts with a little black stripe down the side.


Sorry to disappoint you, Ace, I know you were being hopeful...LOL

hahahaha

[fAzmAstA]

loool omd its funy what people think and do somtimes hmm...

[Genghis]

I love the shape of your head in the first two pics lol.. but anyways great shoulders dude, and congrats on the recovery, keep pumpin

[fAzmAstA]

thanks genghis n will do yh

[bbdude]

Originally Posted by Pumperh

you pretty much need all around mass, i would surgest you to eat like a pig...

find you standing kcal intake " how many kcal you eat pretty much every day"
next week increase with 500kcals = bulking op

With to much Kcal you are able to gain muscles the bieffeckt is a little fat no worries there

many people think they can grow at the same time they are cutting = not giveing the body enough Kcals so it needs to break down fat deposits = you are not able to gain muscle mass in this stage

what i / am doing at the moment is bulking op, ive been bulking sinces ive startet training 2years back, and im planning to keep op bulking another 1year, there is no point in cutteing with out any source of mass


i made my self some rules that i go by:

4 keys to bodybuilding
1. Nutrition
2. Program strukture
3. Progression / dekonding
4. Rest


Nutrition:
2 protein per kg, example 100kg = 200proteins

Finding you standing kcal intake and increase with 500kcal to bulk

To much energy results in faster muscle building, = bulk + training at the same time

-

Golden rules
Eat about 6-8 or above, gives the most stable stream of Nutritions for musclebuilding and blocks stresshormons and humorwaves to come.

Eat teh right kulhydrater, from black bred, brown rise, alot of greenies, fruit

eat the right fats in the right amount, example 1container of fish, or supplement with fishoil




Training:
1-2minuts rest between sets to fill up ATP energy
1hour max workout, after 1 hour body begins to break down




Try them out like amonth and see if they help you, other then that your doing great... every thing is in your

i will have to disagree with the amount of protein here... this would make me getting 156g (im 78kg)of protein every day... i would more recommend 1g per lbs. that would make me 171g(78kg x 2,2)