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in:
Alcastive
11.5%
bf
149.1 Lbs.
wt
5'3"
ht
BodySpace Member
Alcastive
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Member Since: Dec 3, 2011

Last Visit: Today, 4:38am

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Friends

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BODYGROUPS

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INSPIRED BY

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real name
age
28
gender
Male
location
Ghazir, Keserwan, LB
gym
Ghazir Sports Club
occupation
IT Elevators, IT Computers
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Overall Goal
///
Transform My Body
I am aiming for a full body transformation, i want to have a nice athletic body.
goal physique
Fitness Model

Progress & Goals

BEFORE
Dec 27, 2011
CURRENT
Jun 5, 2013
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132 Lbs.

LEAN BODY MASS

17.2 Lbs.

BODY FAT

CURRENT WEIGHT
149.1
Lbs.
Jun 18, 2013
Lbs.
Save
CURRENT BODY FAT
11.5
%
May 3, 2013
%
Save

PROGRESS HISTORY

Weight Body Fat Lean Body Mass
Lbs.
2011-08-07,2011-12-21,2012-02-15,2012-03-19,2012-03-30,2012-04-03,2012-04-16,2012-04-23,2012-04-29,2012-05-03,2012-05-09,2012-05-19,2012-05-21,2012-05-27,2012-05-28,2012-05-29,2012-05-31,2012-06-04,2012-06-05,2012-06-09,2012-06-11,2012-06-16,2012-06-21,2012-06-23,2012-06-27,2012-07-10,2012-07-31,2012-08-08,2012-08-15,2012-08-16,2012-09-11,2012-09-12,2012-09-14,2012-09-17,2012-09-18,2012-09-19,2012-09-20,2012-09-21,2012-09-25,2012-09-26,2012-09-27,2012-09-28,2012-11-06,2012-12-04,2013-01-15,2013-01-28,2013-02-08,2013-02-26,2013-03-08,2013-03-09,2013-03-12,2013-03-29,2013-04-03,2013-04-24,2013-05-03,2013-05-14,2013-05-28,2013-06-07,2013-06-18
173.8,149.6,149.6,158.4,151.8,151.8,149.6,148.5,148.5,145.2,143,140.8,143,142.6,145.2,143,138.6,139.7,138.6,135.5,136.8,132,132,136.4,138.6,140.8,143,138.6,138.6,136.4,139.7,138.6,136.4,136.4,136.4,136.4,136.4,136.4,136.4,136.4,136.4,136.4,132,139.7,143,143.9,143.9,145.6,145.6,145.6,145,145.6,143.4,141.9,143,142.8,148.9,145.4,149.2
May 10, 2014
154 Lbs.
%
2011-08-07,2012-03-30,2012-04-03,2012-04-16,2012-05-19,2012-05-27,2012-05-28,2012-05-29,2012-05-31,2012-06-04,2012-06-05,2012-06-09,2012-06-11,2012-06-16,2012-06-21,2012-06-23,2012-06-27,2012-07-10,2012-07-31,2012-08-08,2012-08-15,2012-08-16,2012-09-11,2012-12-04,2013-01-15,2013-01-28,2013-02-08,2013-02-26,2013-03-08,2013-05-03
22,18.7,18.7,18.7,15,10.4,10.4,9.7,10.2,10,10.1,9.3,9.5,9.5,9.5,9.2,9.7,10,12.4,11.5,10.3,10.3,10.3,14.1,11.5,11.5,11.5,11.5,11.5,11.5
May 13, 2014
8 %
Lbs.
2011-08-07,2011-12-21,2012-02-15,2012-03-19,2012-03-30,2012-04-03,2012-04-16,2012-04-23,2012-04-29,2012-05-03,2012-05-09,2012-05-19,2012-05-21,2012-05-27,2012-05-28,2012-05-29,2012-05-31,2012-06-04,2012-06-05,2012-06-09,2012-06-11,2012-06-16,2012-06-21,2012-06-23,2012-06-27,2012-07-10,2012-07-31,2012-08-08,2012-08-15,2012-08-16,2012-09-11,2012-09-12,2012-09-14,2012-09-17,2012-09-18,2012-09-19,2012-09-20,2012-09-21,2012-09-25,2012-09-26,2012-09-27,2012-09-28,2012-11-06,2012-12-04,2013-01-15,2013-01-28,2013-02-08,2013-02-26,2013-03-08,2013-03-09,2013-03-12,2013-03-29,2013-04-03,2013-04-24,2013-05-03,2013-05-14,2013-05-28,2013-06-07,2013-06-18
135.6,116.7,116.7,123.6,123.4,123.4,121.6,120.7,120.7,118,116.3,119.7,121.6,127.7,130.1,129.1,124.5,125.7,124.6,122.9,123.8,119.5,119.5,123.9,125.2,126.7,125.3,122.7,124.3,122.4,125.3,124.3,122.4,122.4,122.4,122.4,122.4,122.4,122.4,122.4,122.4,122.4,118.4,120,126.6,127.3,127.3,128.9,128.9,128.9,128.3,128.9,126.9,125.6,126.6,126.4,131.8,128.7,132
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LATEST MEASUREMENTS

  • Waist
    32.1" a loss of 0.6" in 49 days
    May 17, 2013
  • Arms
    13.2" a gain of 0.9" in 49 days
    May 17, 2013
  • Thighs
    20.5" a loss of 18.5" in 49 days
    May 17, 2013
  • Hips
    33.9" a loss of 3.3" in 49 days
    May 17, 2013
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Philosophy

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Philosophy View My Full Workout Philosophy

My Bulk Routine

My Bulk Routine

5 Days a week


Monday

Chest / Bi / ABS

Tuesday

Back / Tri / Sides

Wednesday

Legs / Cardio

Thrusday

Shoulders / Bi / ABS

Friday

Chest / Tri / ABS

Sat & Sun off

 

Exercise Details

 

Chest

Flat Bench Press
Incline Bench Press
Decline Bench (or Dumbbell) Press
Dumbbell Incline (or Flat) Bench Press
Dumbbell Fly (or Machine Fly)
Cable Overhead (Upper Chest) or (Overhead Dumbbell)

Back

Barbell Row (or) Barbbell One Arm T-Row
Bent Over Two Dumbbell Row
Stiff legged Deadlift
Dumbbell Kneeling One Arm Row
Pullups or Chinup
Back Extension
Cable Pullover or Seated Cable Rows



Shoulders

Barbell Rear Delt Row
Barbell Shoulder Press
Arnold Dumbbell Press
Alternating Deltoid Raise
Bent Over Side Lateral Raise
Clean And Jerk
Dumbbell Shrug (Traps)
Cable Lateral Raise (or) Dumbbell Raise


Legs

Lying Reverse Leg Curls
Seated Leg Curls
Calf Raise Machine
Smith Machine Full Squat
Dumbbell Lunges (or walking Lunges)
Leg Press
Lunges


Biceps

Alternate Hammer Curl
Dumbbell Biceps Curls Or Barbell Drag Curl
Wide-Grip Standing Barbell Cur Or Standing Cable Curls
Barbell Preacher Curl

Triceps

Cable Rope Overhead Triceps Extension or Standing Bent-Over One-Arm Dumbbell Triceps Extension
Dumbbell One-Arm Triceps Extension or Weighted Dips
Skull Crusher (Lying Triceps Press)
Reverse Grip Triceps Pushdown or Triceps Pushdown

ABS (i do 20 mins) most of what i do:

Alternate Heel Touchers
Barbell Side Bend
Cable Crunch
Crunches
Reverse Crunch
Decline Oblique Crunch
Dumbbell Side Bend
Flat Bench Lying Leg Raise
Knee/Hip Raise
Leg Pull-In
Russian Twist
Standing Cable Wood Chop

My Nutrition Philosophy View My Full Nutrition Philosophy

4 Healthy Meals Per Day To Help Me Bulk

My Current Nutrition Program

 

Breakfast: 4 white egs 1 whole, 2 Banans 60gr of White Lebanese Bread 2TBS Nutella or Pure Honey

Lunch: Coocked food usually it's includes meat, chicken, fish or beans.

After Workout: 1 Scoop of Protein (ON Gold or BSN usually)

Dinner: 2 Steaks + Salad or Chicken Breast with garlic, or Tuna or Fish. 


Calories to reach on cut 2400c on bulk 3200c

On cut

Intakes:


Protein: 150g

Carbs: 280g

Fat: 80g

 

On Bulk

Protein: 180 - 200g

Carbs: 413g

Fat: 100 - 120g

My Supplement Philosophy View My Full Supplement Philosophy

My Stack

imagecdn.bodybuilding.com/img/user_images/growable/2012/08/11/43791272/gallerypic/1bfv1OvJbcriEocAKYFVbF0xQw8D947.jpeg" alt="" />

 

 

My Motivation Philosophy View My Full Motivation Philosophy

The best motivation i can get are from Pre workout like DS Craze and the Internet amazing quotes

What Alcastive Is Up To

Alcastive updated his weight from 145.4 Lbs. to 149.2 Lbs., a 3.7 Lb. gain in 11 days.

149.2 Lbs.
11 hours ago |
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Alcastive is now friends with boudynaj.

11 hours ago

Alcastive is now friends with Haleilaba.

Jun 15, 2013

Alcastive updated his motivation level from 9/10 to 10/10.

Jun 14, 2013 |
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Alcastive Do Not Fear Death.. Fear An Unlived Life..

Jun 14, 2013 |
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Alcastive Look at the mirror.. That's your competition

Jun 12, 2013 |
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Alcastive is now friends with hammer92, raymond-682 and 1 other.

Jun 12, 2013

Alcastive updated his motivation level from 8/10 to 9/10.

Jun 10, 2013 |
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Alcastive Embrace and love your body, it is the most amazing thing you'll ever own!

Jun 10, 2013 |
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Alcastive New daily routine: work swimming gym ^^ what a life what a summer!

Jun 8, 2013 |
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Alcastive updated his motivation level from 8/10 to 8/10.

Jun 8, 2013 |
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Alcastive updated his weight from 148.9 Lbs. to 145.4 Lbs., a 3.5 Lb. loss in 10 days.

145.4 Lbs.
Jun 7, 2013 |
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Alcastive Major Bulk Improvements Going Heavyweights All The Way!

Jun 5, 2013 |
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Alcastive updated his motivation level from 7/10 to 8/10.

Jun 5, 2013 |
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Alcastive is now friends with MattGable, Dominican829 and 1 other.

Jun 5, 2013
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About Me

About Me:
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Visitor Comments

Leave a Comment
PatrickSerhal
PatrickSerhal alcastive!:P please reply to my message:P Dec 9, 2012 11:05am
justinv83
justinv83 No problem....Keep that hunger. Drive deep and kick some butt! Aug 7, 2012 5:12pm
DarkHeart911
DarkHeart911 Great man you're gonna love it, which gym did you go to ?? Aug 1, 2012 11:36am
china12
china12 you got good proportion! Jun 14, 2012 11:26am
amateurbdybldr
amateurbdybldr It's nothing bro ... If you need anything PM me.. BTW AGIA NAPA RUUULES!!! :D May 3, 2012 11:46pm
DHallization
DHallization Don't over do it man, I only train twice a week and I'm seeing results, slower but I see them. Good determination though! Apr 27, 2012 9:02am
DHallization
DHallization Good progress keep it up! Apr 26, 2012 7:55am

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