My Workout Progress (Per Nov 2014)

Recently I took a photo again to show my workout progress. I've been eating 10 egg whites every day (5 in the morning, 5 before I go to bed at night) for the last couple of months to see if it helps my muscle growth, and it does help. I did't do diet nor bulking for the last 12 months, just maintain my shape. As you might notice, my abdominal muscles aren't so visible in the photograph due to the fat stored in my belly. But on the other hand, I gain a bit of muscle, especially in my upper arms.

Recently I just started bulking again, add mass gainer supplement to my meal plan, and I also start doing squats (never done it in my 2,5 years of training :p never a fan of leg training, usually I only do machine leg press for leg day). Let see how my body responds to the bulking phase.

Mid Nov 2014 62 kg (After +- 12 months maintenance phase)

My Workout Progress / Body Transformation (Per April 2014)

Here is my workout progress from before I started working out in April 2012. Too bad I didn't take pictures periodically so I can't show the comprehensive progress. I'll try to take pictures every 2 or 3 months starting now to have a more comprehensive progress record.

Apr 2012 54 kg

Apr 2014 60 kg (After +-1 month diet)

When I started working out in April, I did the "unclean bulking", meaning beside eating high protein and high carbohydrate food, I also ate high-fat food like sweet food, crackers, oily food, etc. It did help to increase my body weight, I added +-1 kg body weight each month for about 6 months. But the thing is, since it was an unclean bulking, the increase of weight was mostly because of fat! My belly looked ugly because of the pile of fat.

After that I start to eat more cleanly than before, and the fat started to decrease. Then on March 2014 I tried to do some diet, by cutting my meal to half than usual, and no snacks. The result was I lose fat, my abdominal muscle looked more defined. But the downside is I also lost some muscle and workout power reduced a bit (this is what normally happen when we do diet / cutting).

Right now I don't do diet anymore, but I try to do clean bulking and I try to eat more egg white to fulfill my protein need (even so, I still eat junk food at the week end hehehe). See my meal plan here. If you want to calculate your protein need, see my guide here.