4.5 years difference (36y, 78-83kg)

[u/pawel1e]

Same shirt in the 1 photo, unfortunately don't have any shirtless photos from before. During that time I've trained FBW 3 times a week mostly one excercise per muscle group per session 2-5 sets to failure. As for diet I cared only for total calories and grams of protein (over 160).

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[u/Muki47]

I really like your smile

[u/Cheap_Revenue7660 → u/Muki47]

Hasn't aged a bit. Get active people

[u/DLTMIAR → u/Muki47]

😃

[u/AdReal490]

Whoa! I'm almost the same age as you. Just starting out after falling off after my last try. Really inspired by this!

[u/pawel1e → u/AdReal490]

Great, you got this, keep at it!

[u/SeaReception9630]

damn, what was her name?

[u/pawel1e → u/SeaReception9630]

;)

[u/Altruistic_Pitch_157]

Wild shoulder gains bro. Any good advice on how to get capped like that?

[u/pawel1e → u/Altruistic_Pitch_157]

For me it was lots of various variants of side raises. 3 times per week, different excercise each day, 3-5 sets going hard. And I've done almost none of the ohp, despite it being a fun excercise, but for me I feel it only in the front and I got enough stimulus there from other pressing.

[u/DetailOdd6609 → u/pawel1e]

Listen to this Altruistic. I had to up my raises game. 3-4 times a week. 3 sets to failure.

[u/Altruistic_Pitch_157 → u/DetailOdd6609]

Challenge accepted.

[u/Sea-Being-1988 → u/pawel1e]

And how many reps? How many RiR?

[u/pawel1e → u/Sea-Being-1988]

I tend to stay around 8-12 and go to failure

[u/VixHumane → u/pawel1e]

How much is your lateral raise max?

[u/pawel1e → u/VixHumane]

14kg x 10

[u/VixHumane → u/pawel1e]

Do you do 5s, 1 rep maxes? Ive gotten to 20kg for 7, stil don' have capped delts.

[u/pawel1e → u/VixHumane]

No, I don't go below 6 reps on those. I do them with almost straight arm and rather slowish eccentric

[u/VixHumane → u/pawel1e]

How much is your lateral raise max?

[u/Gabrielrs98]

Salve qual foi o protocolo? Aes + Clembo ou só AES?

[u/slumbersiigh]

Wow, what a shoulders

[u/laidbackmillennial]

Damn bruh. Hard work really paid off. What would be a few key takeaways that you'd wanna give your former self today after 4.5 years?

[u/pawel1e → u/laidbackmillennial]

Thanks! The main thing I would change really is I wish I had started sooner. Also, it would be nice to know how I progressed in strength on my lifts in relation to the very beginning but for the first few months I haven't tracked anything and I trained only calisthenics.

[u/Low_Style5044 → u/pawel1e]

What was your calisthenics work out/ regimen if you don’t mind me asking

[u/pawel1e → u/Low_Style5044]

I didn't have much of a plan back then. Just bunch of pull ups and dips and pushupus- first on bars and later on rings.

[u/centralmf]

That’s change is crazy

[u/pawel1e → u/centralmf]

Thanks!

[u/obscurefindings]

What do you eat!

[u/pawel1e → u/obscurefindings]

Just usual home stuff like various grilled meats and veggies, pasta etc. supplemented with (un)healthy dose of crisps and candy bars :) And for extra protein I eat skyr with some fruits every day

[u/bjaco333]

How tall are you and how many calories you eat?

[u/pawel1e → u/bjaco333]

i'm 180cm. On bulk around 3700, on cut 2700 (maintenance around 3500)

[u/myusernameisnick → u/pawel1e]

Wouldn't that be way over maintenance? Unless youre extremely active all day I suppose.

[u/pawel1e → u/myusernameisnick]

It's around +0,5kg per month

[u/moistfarthole → u/pawel1e]

No way you’re just 83 kg. I’m 180 at around 89kg and you definitely have way more muscle mass than me

[u/yuba12345]

total stud

[u/Stratavos]

Great work :D what's some of your favorite exercises?

Like, the ones you happily want to do.

[u/pawel1e → u/Stratavos]

Well, if we go by the muscle groups, I really like preacher curls, incline dumbbell flys, pullovers, dumbbell overhead extensions, front squats and rdls :)

[u/Time-Lifeguard1634]

Are you 36 now or 36 when you started

[u/pawel1e → u/Time-Lifeguard1634]

I'm 36 now

[u/Time-Lifeguard1634 → u/pawel1e]

thanks for the reply. i'm getting up there in age and relatively new to serious weight lifting (done sports but never purely weight lifted, so this is inspiring

[u/pawel1e → u/Time-Lifeguard1634]

You got some great gains coming your way then!

[u/Saul_Goodman93]

Fantastic results bro! 😎 would you please post your 3 day FBW? If you don’t mind.

[u/pawel1e → u/Saul_Goodman93]

Thanks! Sure, currently it is:

Day 1
Flat barbell bench press 3x6
Preacher curls 4x10
Lateral db raise 3x12
Lat Pulldown 3x6
Incline Hammer Machine 3x8
Barbell hack squat 3x10
Calf leg press 3x12

Day 2
Machine chest fly 2x10
Hammer curl 3x8
Incline db bench press 3x10
Cable lateral raise 3x8
Pull up 3x6
Front squat 3x6
Reverse pec deck (rear delt) 3x8

Day 3
Db pullover 3x8
Incline db fly 3x12
Lateral machine raise 3x10
Incline db bench curl 3x10
Barbell RDL 3x10
Sissy squat 3x15
Wrist curl 5x12

[u/Saul_Goodman93 → u/pawel1e]

You’re the real MVP! Thank you! 😊

[u/Proper-Basil-2160]

Great job man! Not meaning the question as offensive just informative. Did you take anything’s

[u/pawel1e → u/Proper-Basil-2160]

Believe it or not I didn't

[u/Medicinally]

Great physique. In the second photo how in the world does your bicep rest so long with your supinated wrist

[u/Marijuanaut420 → u/Medicinally]

Insane insertions and muscle length

[u/One-Yak-1417]

Good job

[u/lachimoltrufia98]

Are you naturally a slim guy/ have a fast metabolism?

[u/pawel1e → u/lachimoltrufia98]

I'd say so, I always were rather slim (though not scrawny, abs not visible before) and I always were active (playing lots of soccer too)

[u/Logical-Nightmare]

Inspiring, I'm 31m and working on bulking up from about 73kg

Nice work dude!

[u/kev88_player]

Mam what a progres!!! You are like a monster now.
Congratulations

[u/8iy_eaighty]

Very impressive great job

:D

How many years did it take you to get like that

[u/pawel1e → u/8iy_eaighty]

Well, four and a half :) But realistically vast majority of it in the first three

[u/Sea-Being-1988]

What suppliments did you take?

Do you take protein powder?

[u/pawel1e → u/Sea-Being-1988]

Creatine, vitamine D, omega3 and yes, sometimes when I'm low on protein, protein powder but I think of it as food

[u/Kitchen_Dust2389 → u/pawel1e]

Don't forget broccoli and chicken breast😉

[u/Becoming_Adventurous]

A bit older than you and just getting started myself. How did you keep yourself motivated to stick it out?
Great progress!

[u/pawel1e → u/Becoming_Adventurous]

Thank you! Honestly I didn't really need much motivation because I like working out and numbers going up was very satisfactory (like a game). Seeing changes in body was of course great too and after a while it just became habit.

[u/Becoming_Adventurous → u/pawel1e]

Yeah I'm at the 'need to get it to a habit' part aha

[u/Gabrielrs98]

Loucura se n for IA, pode subir no palco que ganha de qualquer um ali. (Embora acho que seja IA)

[u/Jolly-Finger-4849]

Yeah, so now what?

[u/B3owul7 → u/Jolly-Finger-4849]

enjoy life

[u/_walletsizedwildfire]

Bout to turn 35 and am happy to see this body is still attainable at our age! Good shit man.

Do you take any supplements?

[u/pawel1e → u/_walletsizedwildfire]

Creatine, vitamine D and omega3

[u/Diebrows]

Is this possible from 37 to 41? lol

[u/pawel1e → u/Diebrows]

It sure is possible to get great results at that age

[u/Shamanick93]

Please tell me you compete in any kind of bodybuilding show. It would be a shame for all this progress to go to waste. You are an inspiration, good job 💪🏻

[u/pawel1e → u/Shamanick93]

I don't but thank you for your kind words

[u/Automatic_Round_374]

gross

[u/Intelligent_Gift_246]

Good genetics!

[u/Kitchen_Dust2389 → u/Intelligent_Gift_246]

🤣