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Overall Goal
///
Gain Muscle
goal physique
Bodybuilder
Progress & Goals
BEFORE
Jul 8, 2009
CURRENT
Jan 8, 2013
147.2 Lbs.
LEAN BODY MASS
12.8 Lbs.
BODY FAT
CURRENT WEIGHT
160
Lbs.
Feb 20, 2013
CURRENT BODY FAT
8
%
Feb 20, 2013
PROGRESS HISTORY
Lbs.
2009-07-08,2010-08-07,2013-01-04,2013-01-06,2013-01-07,2013-01-08,2013-01-15,2013-01-22,2013-01-29,2013-02-05,2013-02-20
80,114,160,160,160,160,160,160.1,160,160,160
Apr 22, 2015
220 Lbs.
%
2009-07-08,2010-08-07,2013-01-04,2013-01-06,2013-01-07,2013-01-08,2013-02-20
4,6,8,8,8,8,8
Apr 22, 2015
5 %
Lbs.
2009-07-08,2010-08-07,2013-01-04,2013-01-06,2013-01-07,2013-01-08,2013-01-15,2013-01-22,2013-01-29,2013-02-05,2013-02-20
76.8,107.2,147.2,147.2,147.2,147.2,147.2,147.3,147.2,147.2,147.2
Programs
My Workout Philosophy View My Full Workout Program
Eat Lift Misc Sleep Repeat
Workout
Day 1: Chest & Biceps
Day 2: Back
Day 3: Active Rest
Day 4: Shoulders & Triceps
Day 5: Active Rest
Day 6: Legs
Day 7: Rest
My Nutrition Program View My Full Nutrition Program
Meal Plan
I drink 4L of water every day, and eat 5-6 meals throughout the day.
Meal 1:
Oats with yogurt and dry fruit, 2 tbsp of almonds and an apple maybe.
Meal 2:
4 fried eggs with 2 slices of bread and 2 glasses of chocolate milk.
Meal 3:
Chicken breast with pasta.
Pre Workout:
1 banana and 50g of walnut.
Post workout:
SunWarrior Blend Raw Protein Shake
Meal 4:
Macaroni with chesse and 2 glasses of chocolate milk.
Meal 5:
Cottage cheese with 2 slices of bread.
Meal 6:
2 cans of tuna and rice and some cheese.
My Supplement Program View My Full Supplement Program
I only use this one Supplement
SunWarrior - Warrior Blend
Raw Protein
My Motivation Program View My Full Motivation Program
Do everything you can do to stay motivated
"Pain is temporary, pride is forever!"
Visitor Comments
Leave a Comment
DrLynn
Hello and happy Monday! Delighted to have you for a friend! Keep up the good work!
Apr 1, 2013 5:07pm
doindbt
Hey there, thanks for the request! :) I sure would appreciate it if you'd like my new facebook page as well! Have a wonderful week! :) Xo www.facebook.com/RoniDavisFigureAthlete
Mar 4, 2013 8:00pm
spring85sigma
Thank you for the friend request! Wishing you the very best in reaching all of your goals in and outside of the gym. Keep lifting hard, eating well and getting that rest to continue to grow! Thank you again for the request! Keep up the hard work!
Feb 26, 2013 3:39pm
KLTexas
Thanks for the add & congrats on your progress! If you're on Facebook, please add my fitness page as well www.facebook.com/KLALAUCIUS Hope you have a great week!
Feb 25, 2013 6:22pm
fit2fightAF
Wow, dude 17? You are doing a fantastic job! Way to not just sit around and wait for things to happen. You are making things happen and you are going after a very great profession. My 17 year old sits on his @$$ all day! I should show him your pics. Good work, young man!
Feb 24, 2013 10:49am
kymmiebug
Thanks for the friendship!! Great progress at your age. Keep up the hard work!! :)
Feb 23, 2013 3:58pm
Jomyra
nice to see someone so young taking good care of his physique! great gains..so far! thx for the add =)
Feb 21, 2013 3:08pm
helenawf
Hello. Thank you for the friendship. What are your fitness goals? Hugs, Wendy
Feb 12, 2013 4:03pm
muscleandginger
A great pre workout meal for me is a good shake with a protien (I use whey but you can use liquid egg whites), spinach or kale, frozen berries, flax and about 2 tablespoons of raw oats. Mix with water or milk of your choice (I use almond). It's pretty much everything you need to get going.
Jan 19, 2013 6:35pm
Solinski
Looking Great! Thanks for the request and best of luck on your Fitness Journey in 2013!!
Rock ON!
Jan 10, 2013 9:14pm