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real name
Adam Welch
age
gender
Male
location
Clive, IA, US
gym
Aspen Athletic Club
occupation
Overall Goal
///
Gain Muscle
My goals is to gain lean muscle, lower body fat percent and possibly compete in an amateur competition!
goal physique
Fitness Model
Progress & Goals
BEFORE
Oct 19, 2010
CURRENT
Feb 10, 2013
164.4 Lbs.
LEAN BODY MASS
19.1 Lbs.
BODY FAT
CURRENT WEIGHT
183.5
Lbs.
Mar 5, 2013
CURRENT BODY FAT
10.3
%
Mar 5, 2013
PROGRESS HISTORY
Lbs.
2010-10-19,2010-11-02,2010-11-05,2011-01-11,2011-02-19,2011-05-05,2011-06-07,2011-08-31,2011-09-14,2011-09-22,2011-09-30,2011-10-17,2011-11-16,2011-11-30,2011-12-07,2011-12-24,2012-01-02,2012-01-11,2012-01-19,2012-01-28,2012-02-01,2012-02-12,2012-02-22,2012-03-03,2012-03-21,2012-04-02,2012-04-07,2012-04-15,2012-04-21,2012-05-04,2012-05-11,2012-05-17,2012-06-08,2012-06-09,2012-06-20,2012-07-21,2012-08-16,2012-12-06,2012-12-14,2013-01-03,2013-01-04,2013-01-05,2013-01-09,2013-01-11,2013-01-18,2013-01-25,2013-02-01,2013-02-10,2013-02-16,2013-03-03,2013-03-05
190,191,189.5,193,190,184,185,196,197,198,200,196,194,194.4,190,189.5,190,190.6,185.8,186.8,188.6,182.5,187,184,186,185,182,184,181,180,178.5,178,176,174,176,174.8,172,172.8,175,174.3,174.3,174.3,174.3,175.7,179,182.5,186,186,180,183.5,183.5
Aug 20, 2013
183.7 Lbs.
%
2010-10-19,2011-01-11,2011-02-19,2011-09-01,2011-09-14,2011-10-17,2011-11-16,2012-01-02,2012-01-11,2012-04-23,2012-05-17,2012-11-15,2012-12-06,2012-12-14,2013-01-03,2013-01-04,2013-01-05,2013-01-09,2013-01-11,2013-01-18,2013-01-25,2013-02-01,2013-02-02,2013-02-06,2013-02-10,2013-02-16,2013-03-03,2013-03-05
15,15,14,18,19,15.1,15,14.6,12.8,11.1,10.1,13,15.3,15,16.9,16.9,14.8,14.8,13.5,14.2,15.4,16,12.3,11.2,11.2,10.3,10.4,10.4
Aug 20, 2013
8 %
Lbs.
2010-10-19,2010-11-02,2010-11-05,2011-01-11,2011-02-19,2011-05-05,2011-06-07,2011-08-31,2011-09-14,2011-09-22,2011-09-30,2011-10-17,2011-11-16,2011-11-30,2011-12-07,2011-12-24,2012-01-02,2012-01-11,2012-01-19,2012-01-28,2012-02-01,2012-02-12,2012-02-22,2012-03-03,2012-03-21,2012-04-02,2012-04-07,2012-04-15,2012-04-21,2012-05-04,2012-05-11,2012-05-17,2012-06-08,2012-06-09,2012-06-20,2012-07-21,2012-08-16,2012-12-06,2012-12-14,2013-01-03,2013-01-04,2013-01-05,2013-01-09,2013-01-11,2013-01-18,2013-01-25,2013-02-01,2013-02-10,2013-02-16,2013-03-03,2013-03-05
168.7,169.6,168.3,171.4,168.7,163.4,164.3,174,174.9,175.8,177.6,174,172.3,172.6,168.7,168.3,168.7,169.3,165,165.9,167.5,162.1,166.1,163.4,165.2,164.3,161.6,163.4,160.7,159.8,158.5,158.1,156.3,154.5,156.3,155.2,152.7,153.4,155.4,154.8,154.8,154.8,154.8,156,159,162.1,165.2,165.2,161.5,164.4,164.4
Programs
My Workout Philosophy View My Full Workout Program
Bulking Routine
- Monday: Chest / Triceps/ Abs
- Bench Press
- Incline Bench Press
- Dumbbell Flies
- Dips
- Pushdowns
- Tricep Extension
- Machine Crunches
- Oblique Crunches
- Planks
- Tuesday: Back / Bicep/ Abs
- Deadlifts
- Seated Rows
- Wide Grip Lat Pulldown
- Pull-ups
- Barbell Curls
- Concentration Curls
- Machine Crunches
- Oblique Crunches
- Planks
- Wednesday: Shoulder / Traps/ Abs
- Shoulder Press
- Arnold Dumbbell Press
- Lateral Raises
- Rear Delt Fly
- Dumbbell Shrug
- Machine Crunches
- Oblique Crunches
- Planks
- Thursday: Thigh / Calves / Abs
- Squats
- Legs Press
- Leg Curls
- Leg Extension
- Calf Raises
- Machine Crunches
- Oblique Crunches
- Planks
- Friday: Chest / Triceps/ Abs
- Bench Press
- Incline Bench Press
- Dumbbell Flies
- Dips
- Pushdowns
- Tricep Extension
- Machine Crunches
- Oblique Crunches
- Planks
- Saturday: Back / Bicep/ Abs
- Deadlifts
- Seated Rows
- Wide Grip Lat Pulldown
- Pull-ups
- Barbell Curls
- Concentration Curls
- Machine Crunches
- Oblique Crunches
- Planks
- Sunday: Rest
My Nutrition Program View My Full Nutrition Program
Bulking
Meal 1:
- Scramble Eggs
- Whole Wheat Toast
Meal 2:
- Turkey Sandwich
- Cottage Cheese
Meal 3:
- Grilled Chicken
- Brown Rice
Meal 4:
- Tuna
- Cottage Cheese
Meal 5:
- Hamburger Patty
- Brown Rice
My Supplement Program View My Full Supplement Program
Bulking Sups
7:30am: MusclePharm Battle Fuel XT
8:30am: MusclePharm Combat
2:00pm: MusclePharm Battle Fuel XT
4:00pm: MusclePharm Combat, BCAA
10:30pm: MusclePharm ZMA Max, Optimum Nutrition Casein
My Motivation Program View My Full Motivation Program
My Motivation Program
I stay motivated in several ways, one I look towards my goal knowing I can never give up, I may fail or stumble along the way but I keep pushing. I also get motivated by watching things like Rocky and Pumping Iron.
Visitor Comments
gcm2013
Thanks for all the good advices!! I've been noticing that taking notes are really helpful!
Mar 16, 2013 8:04pm
browneyedbeaute
Hi! Thanks for following! Great transformation! I'm new to the site and need to do my profile and load pics!
Mar 16, 2013 3:23pm
NLWMA2014
Hey there! You haven't posted anything for a little while, so I'm just stopping by to see how you are doing! I hope you are well :)
Mar 14, 2013 6:56pm
kbowman187
Hi,
Just getting around to checking my 'requests'. Due to a rash of really strange people, i'm being more selective on who i 'accept'..additionally, i've moved my account to the following profile, so you'll need to RE-REQUEST. Have a great day! http://bodyspace.bodybuilding.com/UFCChic/
Best,
Kree
Mar 14, 2013 6:14am
Determine2
Congrats! Great transformation n keep it up! Shows that when you really want it n put dedication you can make it happen! Really happy for you n may the journey continue.
Feb 24, 2013 4:59pm
xgypsygirlx
Thanks for the add and the follow! Seems like you've made great success on your weightloss/body transformation journey. =)
Feb 24, 2013 12:53am
DirectorGrapes is now friends with Oh2BeFree, bigboi86 and 7 others.