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in:
WesamAlmubarak
12.3%
bf
188.1 Lbs.
wt
5'10"
ht
BodySpace Member
WesamAlmubarak
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Reputation:

Member Since: Mar 2, 2012

Last Visit: Mar 21, 2013

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BODYGROUPS

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INSPIRED BY

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real name
wesam
age
18
gender
Male
location
gym
Power gym
occupation
Reckless . Challenging . And open mind
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Overall Goal
///
Gain Muscle
Gaining pure lean muscle and strength.
goal physique
Bodybuilder

Progress & Goals

BEFORE
Mar 2, 2012
CURRENT
Mar 21, 2013
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164.8 Lbs.

LEAN BODY MASS

23.3 Lbs.

BODY FAT

CURRENT WEIGHT
188.1
Lbs.
Mar 21, 2013
Lbs.
Save
CURRENT BODY FAT
12.3
%
Mar 21, 2013
%
Save

PROGRESS HISTORY

Weight Body Fat Lean Body Mass
Lbs.
2012-03-02,2012-03-08,2012-03-14,2012-03-19,2012-03-27,2012-04-08,2012-04-15,2012-04-26,2012-05-08,2012-05-23,2012-07-14,2012-11-20,2012-11-21,2012-11-22,2012-11-28,2012-12-04,2012-12-10,2012-12-12,2012-12-15,2012-12-18,2012-12-26,2013-01-03,2013-01-21,2013-02-05,2013-02-14,2013-02-16,2013-02-20,2013-03-20,2013-03-21
180,178.2,176,173.8,171.6,174,176,182.6,185,187,204.6,199.5,194,194,199.5,197.7,198,197,197,195.5,195,191.8,191.4,191.8,187.4,187,187,188.1,188.1
May 31, 2013
195.8 Lbs.
%
2012-03-02,2012-03-08,2012-03-14,2012-03-19,2012-03-20,2012-03-27,2012-04-08,2012-04-26,2012-05-23,2012-07-14,2012-11-20,2012-11-21,2012-11-28,2012-12-04,2012-12-12,2012-12-15,2012-12-18,2012-12-26,2013-01-03,2013-01-21,2013-02-05,2013-02-14,2013-02-16,2013-02-20,2013-03-20,2013-03-21
14,13.3,12.6,11.5,11.5,11,11,11,11.5,20,13.2,13.8,13.2,12.5,11.6,11.6,11,10.5,13,13,13,12.1,12,12,12.4,12.4
May 31, 2013
13 %
Lbs.
2012-03-02,2012-03-08,2012-03-14,2012-03-19,2012-03-27,2012-04-08,2012-04-15,2012-04-26,2012-05-08,2012-05-23,2012-07-14,2012-11-20,2012-11-21,2012-11-22,2012-11-28,2012-12-04,2012-12-10,2012-12-12,2012-12-15,2012-12-18,2012-12-26,2013-01-03,2013-01-21,2013-02-05,2013-02-14,2013-02-16,2013-02-20,2013-03-20,2013-03-21
154.8,154.5,153.8,153.8,152.7,154.9,156.6,162.5,164.6,165.5,163.7,173.2,167.2,167.2,173.1,173,173.2,174.1,174.1,174,174.5,166.9,166.5,166.9,164.8,164.6,164.6,164.8,164.8
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LATEST MEASUREMENTS

  • Thighs
    24.8" no change in 1 day
    Mar 21, 2013
  • Waist
    33.1" a gain of 0.4" in 27 days
    Mar 20, 2013
  • Arms
    16.4" a gain of 0.2" in 27 days
    Mar 20, 2013
  • Chest
    44.1" a gain of 0.4" in 27 days
    Mar 20, 2013
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Programs

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Philosophy View My Full Workout Program

My program is all about bulking bulking bulking. Heavy lifting to build as much as i can.

Trying to put a balanced workout, Lift smart , Recover and Gain.


Day1 : Chest & Biceps
Day2 : Legs & Traps
Day3 : Rest
Day4 : Back & Triceps
Day5 : Abs & Legs
Day6 : Shoulders & Traps
Day7 : Rest


Works For me (Y) .  

My Nutrition Program View My Full Nutrition Program

Don't go hungry and keep it balanced

My diet about 6 meals a day , My calories between 1600-2200



Meal1 :

1 medium bread
2 free fat cheese slices
1 scoop whey 

Meal2 :

1 meduim bread
1 can of tuna

Meal3 :

6 dates
3oo low-fat milk
1 scoop whey

Meal4 :

300 ml low-fat milk 
1 scoop whey 

Meal5 :  

1 bread 
1 can of tuna

Meal6 :  

casein shake  

That's a sample of my eating  Now

My Supplement Program View My Full Supplement Program

Supplements is what make your nutrition completed. Just in need (Y)

Protein : 

ON gold standard Whey Strawberry
Dymatize elite whey chocolate
Pro-complex chocolate
syntha-6 choclate 
syntha-6 strawberry

Amino acids :

2222 Tabs
2222 cabs

glutamine powder

Omega-3 & Omega-6

Fish oil

Multivitamin :

Dynamisan

 Pre-workout booster :

nano vapor blue raseberry ( muscle tech )

Essential amino energy ( ON ) 

My Motivation Program View My Full Motivation Program

I'm my Worst enemy. Push yourself to the limit.

The aches In the day that follows my exercise . And the gains. That what keeps me going.

What WesamAlmubarak Is Up To

WesamAlmubarak Trying something new this coming week (L)

Apr 11, 2013 |
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WesamAlmubarak Awesome results

Apr 11, 2013 |
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WesamAlmubarak Squat day, hope i manage it right like i always do <3

Apr 8, 2013 |
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WesamAlmubarak Took a week off working out , And now im getting back where i belonge :":

Apr 4, 2013 |
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WesamAlmubarak Work In Progress

Mar 24, 2013 |
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WesamAlmubarak Awesome resting day with sore arms.

Mar 22, 2013 |
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WesamAlmubarak Updating my measurements and weight.

Mar 20, 2013 |
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WesamAlmubarak measured his arms at 16.4 in., a gain of 0.2 in. in 28 days and measured 8 other body parts.

16.4 in.
Mar 20, 2013

WesamAlmubarak updated his body fat from 12% to 12.4%, a gain of 0.4% in 28 days.

12.4%
Mar 20, 2013 |
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WesamAlmubarak updated his weight from 187 Lbs. to 188.1 Lbs., a 1.1 Lb. gain in 28 days.

188.1 Lbs.
Mar 20, 2013 |
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WesamAlmubarak Legs day, all over again <3

Mar 18, 2013 |
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WesamAlmubarak Two weeks no arms day : (

Mar 15, 2013 |
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WesamAlmubarak Arms day. How will it be ?

Mar 13, 2013 |
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WesamAlmubarak Best military press ever !!

Mar 13, 2013 |
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About Me

About Me:
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Visitor Comments

Leave a Comment
THINKKING
THINKKING HELLO, AM NEW HERE AND , IF U DNT MIND ME ASKING U SOME QESTION ABOUT AMINO 3000, ? Jun 1, 2012 5:07am
fletchnasty
fletchnasty thanks brotha! May 11, 2012 9:41pm
misterdeejay
misterdeejay sup brah Apr 1, 2012 7:04pm
0jay0
0jay0 Hey man thanks for the add! Mar 20, 2012 9:25pm

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