Add 45 pounds of muscle!

[A1C Evans]

Hey everyone I just wanted to post a picture of what I look like now. Actually ill give you three. I've gotten my body weight up to 215 with bodyweight exercise, from 170 and only increased my waist size by half an inch from where it was 3 years ago. I think thats pretty significant, obviously I have been trying to put on mass this didn't just happen on its own :) SO I just wanted to let people know you can add muscle using bodyweight training if you do it right.

[Andy62]

Congratulations that is fantastic. Gordon

[Aaron Hoot]

Great job keep it up.

Aaron

[Dr. success]

That's really impressive! I would love to hear somre more deteails - exercises, sets, reps, diet, etc!

[John Peterson]

Hello A1C Evans,

You should be very pleased with yourself. By developing your musculature using your own body weight you have developed strength that is directly related to moving your body itself. By doing so you are not comprising the integrity of your joints, tendons, and ligaments as you would if you were using and moving heavy weights. In other words, you have become super strong and beautifully developed in relation to your own body. Congratulations are in order.

---John Peterson

[entrma]

Your experience in gaining Weight/Muscle Mass seems to be right in line with most reputable people in the strength & conditioning world. In order to add good weight (Muscle Mass) 1 to 1.5 lbs a month would be a good goal to strive for.

The same thing applies to weight loss with the monthly total being 8 to 10 pounds max.

Whether it is weight gain or loss there is no easy fix other than permanently changing your lifestyle.

[A1C Evans]

Thanks for the positive feedback everyone. To entrma, yeah I think to do it slowly is very difficult for most people as far as patience goes. It was for me too, ive never been a patient person when it comes to working out, but now that i'm here it doesn't seem like its been that long. I wish I had not stressed over it then, but now I know and will apply that knowledge and patience to my training now.

Even if you look at the top guys in weight lifting, they will tell you you need to look at training in terms of years not weeks or months. This is very wise, training results will come if you know what you are doing but to get lasting results and avoid burnout and injury, you need to be patient and plan for the long hall. I learned this the hard way, but atleast I learned it.

[Andy62]

And as it says in a great book that emphasizes this type of training "Tendon Nei Kung" It will yield,"A substandial strength that will serve us even into the last years of our lives."

[JoeJustice]

Jard!!

You're looking fantastic! And as I've read some of your posts the past few days I know that you don't just LOOK like you're in good shape. 250 Squats in a set?!?! :excruciating:

I saw your workout log too. I think a lot of people will benefit from your experience. You're the real deal, brother!

-Joe

[A1C Evans]

Hi Joe, thanks for the reply. :)
Yeah, when you do squats continuosly for that many reps it is a battle! It took me a long time to get to that point though. Thanks for the encouraging words, they are much appreciated :)

[shamus23]

very impressive gains, and you did it while increasing cardio also


good work man!

[farrout]

Your transformation is AWESOME!

You are more living, breathing proof of the power of Transformetrics.

Take care,
Steve

[GB]

Good Job A1C

GB

[kenpopaul]

Wow, Very Very Impressive A1C!!!

I'm interested in what kind of training you've been doing for this impressive muscle gain?? sample workouts & exercises would be good to read.

Well done!!

- Kenpopaul

[Johnny]

Great Job,

Keep up the good work and keep us posted!

[A1C Evans]

thanks everyone for the positive feedback. To kenpopaul, ive been doing a lot of different things, I change my workouts extremely often because I am bored easily. This may be my greatest weakness actually. But, I will give you a sample workout, also I did start a workout log here and ill try to keep up with that.

heres one from 6 may.

10 minute warmup, jogging.

then 20 minutes to do as many rounds as possible

5 pushups
10 seated knee tucks
10 squats

I did 15 rounds plus 5 pushups and 10 knee tucks.

cool down and stretch 15 minutes

So this would be more of a conditioning type of workout. Other days I will focus on strength building more and do exercises in pairs with more measured rest and the workout is much less conditioning focused. I break it up into upper and lower body most of the time and do just a couple of major movements like for upper body ill do one arm assisted pullups and body rows and feet elevated in a suspension training and hands on pushup handles and do pushups that way. Or I might do some pike presses or suspended pushups but generally the moves will be much harder on a rep for rep basis.

But like I said, ill keep up with my log and you guys can check that out if you want :)

[gs300tx]

Great job!!!!!

[A1C Evans]

after i brought up that workout, I thought it was a good day to challenge myself so I did it again to see if I could increase my rounds in 20 minutes, check my log for the results :)

[shifu]

Hello,

Great photos! What is your diet like?

[A1C Evans]

hi shifu, well my diet is a lot of chicken breast, ground turkey, nuts, fruits, vegetables, some bread (whole grain) oatmeal, and pasta. I really only drink water, some times fruit juice but i never drink coffee or soda or energy drinks. i dont smoke or drink alcohol either so I think that helps me a lot. I stay away from fast food and processed stuff, the less ingredients stuff has and the closer to natural the better. Im not vegan or anything but I think I eat pretty healthy.

[shifu]

That does sound healthy. But you don't get tired eating the same stuff over and over again? Do you prepare the chicken and turkey in a variety of ways?

[A1C Evans]

actually it is mostly the same, im a simple guy but im one of those people that can eat the same thing a lot and not get sick of it. So yeah I get what you are saying, some of my friends say the same thing, "dont you get tired of eating chicken?" haha,nope not yet :P I try to think of it as eating to live and not living to eat, that helps me.

[kenpopaul]

Hey A1C - Thanks for the workout info.

Your diet is very similar to mine. I also get the "your diet is boring", or "don't you get sick of it" etc etc. the best one's are "You're weird" and "you always have to act weird", just because I don't eat like the rest of the animals haha.

I'm also vegetarian (but DO eat eggs & fish), so it limits it a little more. The weird thing is I love my diet, if I ever stray from it I feel awful.

I also have a couple of "cheat" meals a week with one night with wine.

My main vice is a cup or 2 of coffee a day, usually only 1.

- Kenpopaul