Sunday, September 13, 2009

8 weeks done!

The first picture is my starting picture, the second one is after 8 weeks on my lean bulk - program.

Probably can not see much from those pictures but my lean body mass has gone up from 65.2 kg to 68 kg (an increase of 2.8 kg or 6.2 lbs) and I have added about 1.1 kg (2.4 lbs) fat.

This week I did 20 reps with 95 kg (209 lbs) in the squat, 120 kg (264 lbs) x 10 reps in the Rumanian deadlift, 48.5 kg (106.7 lbs) x 8 reps in dips and 22 kg (48.4 lbs) x 8 in chin ups.

I am still writing M-M+ behind most of my lifts (my way to judge the intensity) so there is plenty of weight that can be added over the next couple of weeks!

My program is designed like a hard-gainer routine but I never go until failure. I focus on what I consider to be the two most important training principals; progressive overload and restitution.

To those that are thinking; "6.2 lbs gained in 8 weeks...HAH! That is nothing!", consider this:

I have never and will never use drugs, I take pictures and measurements after a 15-16 fast (and I fast 16 hours every day) under very similar conditions (food/water inn take and after a bowel movement and urination), I have a full time job, two sons (5 year old and a 3 month old baby) and lift weights twice per week with only one work set on the compound movements.

In two weeks I plan on lifting 220 lbs x 20 reps in the squat. It will be my first milestone this that is going to hurt..:D

Sorry for not posting last week. I was working the entire weekend.

Working on a web-site for the web-training service and will get some sample clothes with my logo on sometime this month! If you would like a program designed for you, maybe with your own personal training video, shoot me a e-mail;

Stay cool!


  1. I think you did well. Myself have been working the last three months to get rid of my fat. I went from 98 kg to 89 (yes I did go on the scale finally ) Have 11% body fat, and now gaining more muscles. Considering that most people will only gain 2.5 kg muscles a year you did oke :-D

  2. Thanks! I have just started.. Plan is to stick with it for one year, cutting period at the end included.

    Gains will probably slow down dramatically as time goes by but I am optimistic about my 1 week - 52 week - side by side picture! :)

  3. how many calories and how many grammes protein are you eating per day, bjorn?

  4. I do not know since I do not log what I eat. Sorry.

    I aim for 3 balanced, big meals per day and I usually drink about 1 liter of whole milk with added protein (50/50 whey/kasein).

    Other then that I eat pretty much what I like. My gauge is weight gain compared with fat % measurement each week.

  5. okay - i wondered cos of the long fasting period - so youre scoffing a lot in the other eight hours lol