Hey guys I have been home for about 3 weeks now, and its been about two weeks since my last update. When I came back home I was weighing about 71kg (156lbs) having lost about 9kg (20lbs) in the last 5 months. I am now weighing 75kg (165lbs) which means I have gained about 4kg (8.8lbs) in the past 3 weeks. I am going to share with you guys how I have done this in this update post and I am also going to show you how I look currently compared to a few weeks ago in the video at the end of this post.
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| me during arm workout |
What I have been doing to gain my mass back
The first week I came back home which was 3 weeks ago I increased my meals from 2-3 times a day to 4 times a day. I also started working out 5 times a week. I decided I would stick with my push, pull & legs workout split, so I did the push and the pull parts of my training program twice weekly and I only train legs once a week at this point in time. From the second week onward I increased my meals to eating 5 times a day. Using this simple plan I have managed to gain some weight back.
My goal at the moment is to get to 80-82kg (176- 180lbs), If I am too fat at that stage I will do short cut just to control my fat %. I want to look like I looked in Jan at that weight, check out the picture below to see how I looked in Jan at that weight.
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| How I looked 5 months ago |
Once I reach my short term goal, then I will target my next goal which is to bulk up some more so that I can reach a weight of between 85-90kg (187- 198lbs). The weight I stop at will depend on how I look at that point so I am not sure at the moment.
Video update of my current physique and back and biceps workout:
I will keep you guys posted on my progress just be on the look out for new posts. To make sure you don’t miss out on anything make sure you follow me on one of the many social networks I use or just subscribe to this blog or my youtube. Thanks for following my progress have a nice day!
