2 years on Martin Berkhans basic free program

Deadlift 2x6
Barbell overhead press 3x8
Barbell curl 2x10

Dumbbell incline bench 3x8
Dumbbell rows 3x8
EZ tricep extensions 2x10

Barbell squat 3x10
Chinups 3x8
Dumbbell lateral raises 2x10

simple 3 day a week program.

Starting weights - end weights

Squat 145lbs to 375lbs x6
Deadlift 185lbs to 447lbs x5
DB incline bench 40lbs to 125lbs (per hand) x9
Barbell press 60lbs to 198lbs x 5
Chinups 0 to 6 x 95lbs attached
Dumbbell rows 70lbs to 135lbs )per hand) x8
Barbell curls 55lbs to 160lbs x10
Lateral raises 25lbs to 75lbs x10
EZ tricep extensions 50lbs to 190lbs x 8

Lost 112lbs using intermittent fasting no calorie counting just being sensible.

Did cardio 2-3 times a week on off days, mainly stationary bike. Started very light, got to around 45 minutes high effort, never tracked bike wattage or anything.

Had one day a month i ate whatever the frick i wanted. Saw shit progress for the first 4 months until I nailed my sleep pattern. Social life has died as i no longer drink, smoke or go bed later than 10pm except on holidays or christmas etc.

I got this routine here so I figured I would show my progress here. I switched dumbbell bench in because i don't have a bench stand. I added lateral raises in because i felt it was better than working triceps or biceps twice and side delts never. Never did any ab stuff on days off. No rest pause as i thought it sounded moronic and complicated.

Fasted from waking up to 3pm everyday. Took yohimbine and drank black coffee until then, then had a couple meals then would stop eating a few hours before bed time. Probably got around 80g to 130g of protein most days.

Took a week off every 3 months for mental recovery. In that week I didn't do any exercise whatsoever. I am going to take a week off and start my new program then.

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  1. 2 months ago
    Anonymous

    >blast roids
    >still be less attractive to women than a dyel whitey
    lol, lmao

    • 2 months ago
      Anonymous

      I have no interest in talking about race, ive found white and black people obsessed with it tend to be losers with no personal achievements to be proud of. May God bless you with meaning and purpose.

      • 2 months ago
        Anonymous

        Great response. Great progress also. Hard work pays off.

        • 2 months ago
          Anonymous

          Thanks Brother.

      • 2 months ago
        Anonymous

        Great response. Great progress also. Hard work pays off.

        >generic highroad response because you're conflict averse
        nice to know your post cycle and have crashing test. you are a Black person

        • 2 months ago
          Anonymous

          I dont know what you are trying to say. It might be because you are moroner or because english is not my first language since im from Finland.

          But ill tell you this. If you were on a behemoth stack you would not get this jacked because youre probably a lazy piece of shit on top of being an incel racist. Start out with 500/week cyp if youre this envious and see how far you get.

          Have a merry christmas c**t.

          • 2 months ago
            Anonymous

            rope shitskin

            • 2 months ago
              Anonymous

              Says mr USA whose ancestors were most likely from Spain or Italy. Do you even know your own ethnicity? Im as white as they come. Not that it matters dummy.

              • 2 months ago
                Anonymous

                your ancestry looks like dick and balls lol

          • 2 months ago
            Anonymous

            You seem like a decent guy so ill tell u a secret, try not to highroad because it only works IRL and when you aren't projecting superiority for lifting heavy objects. also lurk a little bit more

            • 2 months ago
              Anonymous

              Thanks for the heads up. Just started reading fit been avid gym goer for over 15 years though. This site is something else man.

        • 2 months ago
          Anonymous

          >he doesn't aggro out at strangers
          >he's the Black person, not you

      • 2 months ago
        Anonymous

        You absolutely nailed it. Cheers and happy holidays mane

      • 2 months ago
        Anonymous

        Based.

        >blast roids
        >still be less attractive to women than a dyel whitey
        lol, lmao

        BTFO

    • 2 months ago
      Anonymous

      [...]
      >generic highroad response because you're conflict averse
      nice to know your post cycle and have crashing test. you are a Black person

      rope shitskin

      your ancestry looks like dick and balls lol

      Post body.

      https://i.imgur.com/DZAZNe2.png

      Deadlift 2x6
      Barbell overhead press 3x8
      Barbell curl 2x10

      Dumbbell incline bench 3x8
      Dumbbell rows 3x8
      EZ tricep extensions 2x10

      Barbell squat 3x10
      Chinups 3x8
      Dumbbell lateral raises 2x10

      simple 3 day a week program.

      Starting weights - end weights

      Squat 145lbs to 375lbs x6
      Deadlift 185lbs to 447lbs x5
      DB incline bench 40lbs to 125lbs (per hand) x9
      Barbell press 60lbs to 198lbs x 5
      Chinups 0 to 6 x 95lbs attached
      Dumbbell rows 70lbs to 135lbs )per hand) x8
      Barbell curls 55lbs to 160lbs x10
      Lateral raises 25lbs to 75lbs x10
      EZ tricep extensions 50lbs to 190lbs x 8

      Lost 112lbs using intermittent fasting no calorie counting just being sensible.

      Did cardio 2-3 times a week on off days, mainly stationary bike. Started very light, got to around 45 minutes high effort, never tracked bike wattage or anything.

      Had one day a month i ate whatever the frick i wanted. Saw shit progress for the first 4 months until I nailed my sleep pattern. Social life has died as i no longer drink, smoke or go bed later than 10pm except on holidays or christmas etc.

      I got this routine here so I figured I would show my progress here. I switched dumbbell bench in because i don't have a bench stand. I added lateral raises in because i felt it was better than working triceps or biceps twice and side delts never. Never did any ab stuff on days off. No rest pause as i thought it sounded moronic and complicated.

      Fasted from waking up to 3pm everyday. Took yohimbine and drank black coffee until then, then had a couple meals then would stop eating a few hours before bed time. Probably got around 80g to 130g of protein most days.

      Took a week off every 3 months for mental recovery. In that week I didn't do any exercise whatsoever. I am going to take a week off and start my new program then.

      Based.

  2. 2 months ago
    Anonymous

    Nice work bro, how old are you now?

    Also you KNOW we want to hear about the difference in treatment from the b***hES

    • 2 months ago
      Anonymous

      Im 31 now, started at 29. I actually found a girl who liked me while I was a fat frick, so now that I am in shape ive got no desire to chase new women as I know my girl loves me for me, while these other girls I could pull at the club are only gonna be hooking up with me for the abs.

      Having my third child in a couple months so got no time for any other women lol

      • 2 months ago
        Anonymous

        where u ever an incel? have you noticed the change in female behavior towards you when you were obese vs when you were fit?

  3. 2 months ago
    Anonymous

    Absolutely amazing progress! True inspiration

  4. 2 months ago
    Anonymous

    >75lb lateral raises
    Holy shit.

    • 2 months ago
      Anonymous

      Trick is to do them seated with straight arms, take the traps and momentum out of it, so the side delt actually grows.

  5. 2 months ago
    Anonymous

    No roids?

    • 2 months ago
      Anonymous

      Used yohimbine and used a fat burner in the last 3 months with ECA stacks o shift the lat 10lbs.

      Got my bloods done at the start had 220 test levels. As i got leaner they gradually improved and they are now at 475, which im happy with.

      Don't really see the point in jumping on gear because im in a healthy test zone now and if i take them ill see them drop for a long time while recovering and lose any mass i add unless i stay on them.

      I might consider TRT when I get to around 40 if my levels drop significantly.

  6. 2 months ago
    Anonymous

    >that gyno in the after
    Lol roider, it's quite obvious

  7. 2 months ago
    Anonymous

    >75 lbs lateral raise
    that's how you know he's e-statting hard, or it's absolute dogshit form. I use 50 lbs dumbbells for lateral raises and I am 20% stronger on all other upper body lifts of you. Shane hunt, who is 50+% stronger than you, uses 75 lbs with bad form: https://www.youtube.com/shorts/iZT0o1i7WV8
    you probably do 1/8 ROM

    • 2 months ago
      Anonymous

      I am 6,8 and 319lbs. No shit I can lift way more than you on lateral raises, this is the same for every giant ass guy like Leehman, we have shoulders the size of regular guys heads.

      • 2 months ago
        Anonymous

        I'm 6'8 as well.

      • 2 months ago
        Anonymous

        I am 6'8" and if anything it makes lateral raises taller

        I am 7 inches taller and 100lbs heavier than that guy lol. Why would you think he can outlift me on anything except the big 3 which he specialized in as a powerlifter?

        he will outlift you on any lift, delusional roiding nignog. Truly shows that you have an IQ of 80, low impulse control (tattoos and roids) and moronic posts

        • 2 months ago
          Anonymous

          he trained his entire life to bench 120lbs more than me for 1 rep than i bench for 9 reps with dumbbells lol.

          I mean ive been lifting 2 years. Can you imagine my numbers after a year on an intermediate strength routine? If I squat 2 sets 6 reps at 375lbs ATG what will my to just below parallel 1RM be lmfao?

          • 2 months ago
            Anonymous

            you will probably have a heart attack in 2 years from the gear, so nah
            just another delusional moron, I'm probably 3" taller than you irl

    • 2 months ago
      Anonymous

      I am 7 inches taller and 100lbs heavier than that guy lol. Why would you think he can outlift me on anything except the big 3 which he specialized in as a powerlifter?

      • 2 months ago
        Anonymous

        >319 lbs is 100 lbs heavier than 275 lbs
        Lol, lmao even, low IQ nog. You're probably a frauding manlet anyways, if I measure myself wrongly I can get to 6'11", probably how you got to "6'8"" moronic roider

        • 2 months ago
          Anonymous

          hes not 275. Hes now 225lbs and he was that when i compared my lift to his. Please try and remain calm.

          • 2 months ago
            Anonymous

            see

            and no, Shane Hunt is competing in the 275 lbs class
            you moronic LARPer, choose another pic next time. 6'8" natty chad out

            • 2 months ago
              Anonymous

              https://www.youtube.com/watch?app=desktop&v=snLNVNSGAk0
              another source of the pic in OP
              EL OH EL

      • 2 months ago
        Anonymous

        the fact that you have 0 idea about biomechanics surrounding lateral raises (short arms make it easier) just outs you as someone who is obviously not the height he claims to be.
        Long arms = proportionally worse lateral raise, simple as. This is probably some larping manlet anyway - next time make the other lifts believable, you should be pressing 2.5+pl8 for reps overhead
        t. actual 6'8" guy lateral raising 50s and repping 235x5, also not a roiding b***h

        • 2 months ago
          Anonymous

          Look at my pictures, the 50 inch tv on a high stand comes up to where on my body.... Use your superior aryan eyes to look at the picture.

          • 2 months ago
            Anonymous

            >what is perspective
            80 IQ in full action

            btw, OP is the same LARPer from

            [...]

            it's some gay dude living out his fetish

            btw, I just reversed searched the image since the height/weight ratio in the after didn't make sense anyway. Yep, he's larping, there's 5+ results from shady fitness websites shilling some programs

            • 2 months ago
              Anonymous

              https://sixpackbags.com/blogs/news/meal-prep-sunday-fit2fat2fit-thai-turkey-skillet
              check this site:
              >transformation series: Zac Willis
              it's from 2015 LOL
              https://sixpackbags.com/blogs/news/transformations-series-zac-willis
              you are using pictures from some 5'8" guy

  8. 2 months ago
    Anonymous

    i doubt this is real...you would need 2 years to lose the fat and another 2-3 years to get in this shape...fricking bullshitters...

    • 2 months ago
      Anonymous

      Fasting and using Yohimbine plus 3 days a week cardio for 2 years is what loses fat. Yall need to stop thinking taking those limp dick pills will do the hard worl for you. Lose 2lbs t0 0.5lbs a week for 2 years and fast to stop loose skin, its that simple.

      • 2 months ago
        Anonymous

        it took me 1.5 years to go from 135kg down to 90kg. While i was still fat, i was physically unable to do cheap cardio like running (my doc advised against it strongly). Only when i reached under 100kg after a year i was able to work out safely..and to get in a somewhat decent shape took me another 1.5 years...so...if you do it natty, carefully and reasonable, it will take way longer than just 2 years..i don't believe the OP...he may have transformed, but not in 2 years, and that body is not a natty body...

  9. 2 months ago
    Anonymous

    Simply post a vid of he 75lbs lateral raises to calm spirits

  10. 2 months ago
    Anonymous

    Kind of amazing how easy it is for overweight people to "transform" their fat into solid muscle mass. Not even hating, just slightly jealous. You take a tall lanklet like me, it's virtually impossible to achieve even in 3 years, to eat at a deficit like this, and achieve this natty.

  11. 2 months ago
    Anonymous

    so this is how a supposed 6'8" looks next to average manlet bodybuilders? kek

  12. 2 months ago
    Anonymous

    better luck next time larper, saging this thread into nothingness
    make sure to make the picture robust against reverse image search next time

    • 2 months ago
      Anonymous

      Oops, OP is indeed full of shit and stole this picture.

      • 2 months ago
        Anonymous

        But why?

        • 2 months ago
          Anonymous

          Lots of weirdos here, but the root cause is probably depression and low self esteem.

  13. 2 months ago
    Anonymous

    Brother, i am curently 280# rn. b***h breasts and everything. and seeing your post was the straw that broke the obese camel's back. i want to achieve the same goal you did. Where did you find the motivation to keep going? or to even start?

    • 2 months ago
      Anonymous

      OP is faking. See

      https://i.imgur.com/aRrjjRE.jpg

  14. 2 months ago
    Anonymous
    • 2 months ago
      Anonymous

      https://i.imgur.com/DZAZNe2.png

      Deadlift 2x6
      Barbell overhead press 3x8
      Barbell curl 2x10

      Dumbbell incline bench 3x8
      Dumbbell rows 3x8
      EZ tricep extensions 2x10

      Barbell squat 3x10
      Chinups 3x8
      Dumbbell lateral raises 2x10

      simple 3 day a week program.

      Starting weights - end weights

      Squat 145lbs to 375lbs x6
      Deadlift 185lbs to 447lbs x5
      DB incline bench 40lbs to 125lbs (per hand) x9
      Barbell press 60lbs to 198lbs x 5
      Chinups 0 to 6 x 95lbs attached
      Dumbbell rows 70lbs to 135lbs )per hand) x8
      Barbell curls 55lbs to 160lbs x10
      Lateral raises 25lbs to 75lbs x10
      EZ tricep extensions 50lbs to 190lbs x 8

      Lost 112lbs using intermittent fasting no calorie counting just being sensible.

      Did cardio 2-3 times a week on off days, mainly stationary bike. Started very light, got to around 45 minutes high effort, never tracked bike wattage or anything.

      Had one day a month i ate whatever the frick i wanted. Saw shit progress for the first 4 months until I nailed my sleep pattern. Social life has died as i no longer drink, smoke or go bed later than 10pm except on holidays or christmas etc.

      I got this routine here so I figured I would show my progress here. I switched dumbbell bench in because i don't have a bench stand. I added lateral raises in because i felt it was better than working triceps or biceps twice and side delts never. Never did any ab stuff on days off. No rest pause as i thought it sounded moronic and complicated.

      Fasted from waking up to 3pm everyday. Took yohimbine and drank black coffee until then, then had a couple meals then would stop eating a few hours before bed time. Probably got around 80g to 130g of protein most days.

      Took a week off every 3 months for mental recovery. In that week I didn't do any exercise whatsoever. I am going to take a week off and start my new program then.

  15. 2 months ago
    Anonymous

    how's your FUPA if you don't mind me asking

  16. 2 months ago
    Anonymous

    imagine larping as an average troony LMAAAOOOO kys

  17. 2 months ago
    Anonymous

    You forgot to include your stack anon!

  18. 2 months ago
    Anonymous

    >75lbs lateral raises

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