January 2019 https://imgur.com/6bXs7OX (didn't take any before pics but this was best I could find from January)
January 2020 Front https://imgur.com/9bLzvT3
January 2020 Back https://imgur.com/jhUA4iC
My diet: I aimed for 2500-3000 calories a day but that was never consistent. I never tracked carbs or fat but with my dirty bulk mentality I was definitely taking in enough. Only thing consistent in my diet was 6 eggs each morning for breakfast and Peanut butter sandwiches for snacks and I'd normally down a protein shake after gym. Eggs, peanut butter and milk are absolute super foods for teenagers trying to bulk... cheap and tasty. As a teen who doesn't have complete control over my diet due to money, this was easily the hardest part of gaining.
Routine for the first 5 months: Had no idea what the heck I was doing at first and pretty much only trained arms and chest. Eventually I ran a bro split I made myself after copying the types of exercises fellow gym bros were doing. This actually gave me nice progress but I ended up over training and not allowing my muscle groups to recover properly.
Routine for the last 7 months: I customized my own 3 day PPL as follows
Push:
Bench 5x5
Overhead press 4x8-12
Tricep push downs 4x12
Incline bench 4x6
Skull crushers 4x12
Lateral DB raise 4x12
Decline cable fly's 4x12
Pull
Pull ups 3x till failure
Chest supported rows 4x8-12
Hammer curls 4x12
Lat pull downs chin up grip 4x12
Bent over rows 4x6-8
Barbell curls 4x8-12
Face-pulls 4x12
Legs:
I did both squats and dead lifts on leg day one after the other. One week I'd do low rep range high weight and the next I'd do lower weight higher rep range. 4x3-5 or 4x6-12
Leg extension/Leg curl superset 4x12 of each
Standing calf raises 3x15
Seated calf raises 3x15
Main lifts progress
Bench: 40kg-80kg
Squat: Was scared of squats for the first few months so I stuck to leg press but I would've guessed maybe 50kg? Currently at 85kg
Dead lift: 80kg-130kg
OHP: ???-45kg
I'd like to credit most of my progress to noob gains as well as the fact that I've still been growing naturally regardless of my training. But I hope this was a cool progress post from a youngster gym rat.
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* This article was originally published here
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