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Overall Goal
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Gain Muscle
I really in the long run want to look confident and strong. Short term i would love to gain at least 10 lbs of muscle my first semester in college. Please help im just a skinny guy!
Progress & Goals
BEFORE
Jun 13, 2009
CURRENT
Mar 5, 2013
168.1 Lbs.
LEAN BODY MASS
24.9 Lbs.
BODY FAT
CURRENT WEIGHT
193
Lbs.
Jan 8, 2013
CURRENT BODY FAT
12.8
%
Nov 26, 2012
PROGRESS HISTORY
Lbs.
2011-12-29,2011-12-31,2012-01-03,2012-02-20,2012-02-29,2012-03-30,2012-04-03,2012-08-31,2012-09-23,2012-11-26,2013-01-08
180,180,180,177,178,181,184,190,192,190,193
Apr 24, 2012
195 Lbs.
%
2012-06-28,2012-11-26
13.9,12.9
Lbs.
2011-12-29,2011-12-31,2012-01-03,2012-02-20,2012-02-29,2012-03-30,2012-04-03,2012-08-31,2012-09-23,2012-11-26,2013-01-08
155,155,155,152.4,153.3,155.8,158.4,163.6,165.3,165.5,168.1
Programs
My Workout Philosophy View My Full Workout Program
DerekRIchmond09 has not added any program information.
My Nutrition Program View My Full Nutrition Program
DerekRIchmond09 has not added any program information.
My Supplement Program View My Full Supplement Program
DerekRIchmond09 has not added any program information.
My Motivation Program View My Full Motivation Program
DerekRIchmond09 has not added any program information.
DerekRIchmond09 updated his weight from 190 Lbs. to 193 Lbs., a 3 Lb. gain in 43 days.
Jan 8, 2013 | LikeVisitor Comments
Fu11pack8
First: thanks for the add. Secondly... well.. looking hot, man. Congrats. Maybe we could talk any of these days to trade tips and stuff. See ya.
Feb 12, 2013 10:14pm
shopaimex08
Hey Man! Good luck with your goals man. Your looking pretty good thus far. I noticed that you were in one of the provo bodyspace networks so I though I'd friend request you. Do you go to BYU?
Sep 27, 2012 8:03pm
esadbaf
I would definitely score some Karbolyn by EFX. That is one of the best, if not the best, pre/during/post workout carbohydrate. I always recommend that stuff to people. Will it get you above 2 hundo? Maybe. But, it will definitely give you solid results. Mix it with a good protein isolate and some frozen fruit and you will be on the road to success, pending a good nutritional program.
Aug 7, 2012 11:59am
HighIntensityDriven
Do it bro! figure out when you want to do one so you can design your plan of attack. Nutrition is going to be key. You have to figure out if you want to build muscle or get ripped so you can figure out where to start
May 30, 2012 3:18pm
HighIntensityDriven
Preciate it Derek! You are making great progress bro...keep it up!
May 26, 2012 9:01am
njb3085
I hear ya, know and understand. That initial gain comes on pretty quick. Keep in mind you have to eat to grow!! Stay focused, I would recommend a two day split so your muscles can recover. Primary exercises should be squats, deadlifts, pull ups, and bench press! Let me know if you need anything...
Peace J
Apr 26, 2012 9:23pm
american95
haha, your actually the first person to ask me for tips. What i have seemed to gather from other people is to eat lots of healthy foods including plenty of lean proteins (ie. chicken, tuna, etc.) and workout out a lot as well, that's if you want to gain mass. Good Luck!
Apr 26, 2012 2:56pm
andreb
You're welcome. Sat healthy and motivated and you'll reach those goals. Andre
Apr 6, 2012 8:27am
FilthyJpizzle
I hit abs before every workout i do during the week. I do about 200 reps of abs and its usually with 3 different types of ab exercises hitting the seratus', upper abs, and lower abs. I only use bodyweight for ab workouts because when i do heavy weighted abs, my obliques grow like crazy!
Apr 2, 2012 8:54pm
FilthyJpizzle
Thanks bro!! If you ever have any questions, feel free to ask away!
Mar 1, 2012 9:36pm
markabad
thanks for your positive picture comment mate. Much appreciated. Hope you are well.
Mar 1, 2012 3:29am
J-Beck
Thanks for the friend request! Feel free to ask me anything. I'd be happy to give you a few tips here and there.
Feb 29, 2012 7:12pm
DerekRIchmond09 is now friends with lady_lass and fitneschic.