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berfles
09-12-2008, 11:39 PM
Not a very good comparison, but I like looking at old pictures from the day I started lifting to see how far I've come. No better motivation.

http://i21.photobucket.com/albums/b251/jfindon/comparison.jpg

killxswitch
09-13-2008, 12:05 AM
Big big difference, well done.

essentialherb08
09-13-2008, 12:42 AM
Dude you went from emaciated to bulktastic in about a year perty frigin impressive. Those tri's definitely look like they can definitely press 280 and congrats on that also. Hopefully Christmas comes early for you man.

cphafner
09-13-2008, 06:56 AM
you've done awesome! Keep at it.

berfles
09-13-2008, 09:31 AM
Thanks guys. I'm finally getting to a point where I almost like what I see in the mirror.

Plus I weighed in at 181.3lbs today :D

cphafner
09-13-2008, 09:49 AM
great to hear. You should change your avatar. It doesn't do justice to you compared to this new pic!

BFGUITAR
09-13-2008, 10:04 AM
I weigh as much as you (I'm 5'11) and my arms don't look nearly as big!

Jorge Sanchez
09-13-2008, 10:33 AM
And you say you have a hard time gaining weight... pft. Nice work.

RedSpikeyThing
09-13-2008, 12:24 PM
wow, you're veyr thick. Well done!

TopCat
09-13-2008, 01:28 PM
Really amazing man! Freaking awesome! The size you've put on your arms is just insane... That photo is going to make for a great multiple year progress comparison (wish I had one from when I started)

Coke
09-13-2008, 06:20 PM
Great transformation man.

berfles
09-13-2008, 09:16 PM
Thanks guys. I'd change my avatar here but the limit is so tiny you can never really see much.

I have real issues though, already I don't believe that picture is me, or that I actually benched 280. I took a video and picture of the bench, but I keep thinking the camera tricked me in that picture or something. I guess I'm just so used to seeing myself every day and/or being skinny.

antek
09-14-2008, 01:22 AM
great job bud!

getfit
09-14-2008, 04:55 AM
Amazing progress!

fpr
09-14-2008, 11:12 AM
Not to rain on your parade, but was it a paused bench or just down and up?

leetuck
09-14-2008, 11:47 AM
You've done really well mate... arms look like they have responded well.

Do you have any measurements on the before and after ?

berfles
09-14-2008, 02:20 PM
Not to rain on your parade, but was it a paused bench or just down and up?

I unracked it, let it sit for a few seconds, went down very slowly and pushed back up. That's the way I started doing it and that's the way I stuck to doing it, I don't compete so it's good enough for me.

I'm not sure on my old arm measurements, in the before picture they were probably 11-12" and in the after picture they were 16.5ish I believe.

samj
09-14-2008, 02:40 PM
huge difference man props

fpr
09-14-2008, 10:34 PM
haha know wonder they call you roids at work.. 180lbs with almost 17'' guns.... nice.

berfles
09-14-2008, 10:39 PM
Haha, I was only 165-170 when I worked there, I'm not sure how much bigger I got with 15lbs though.

I guessed 11-12" in my before pictures because my sister's husband is 6'2 135lbs and his arms are around that size. It's kind of funny because he can flex his biceps and my forearms are bigger than them :D

jeff52069
09-16-2008, 12:22 PM
What part of Pa. are you from.Im from Kingston Pa.,norteast.

berfles
09-16-2008, 12:39 PM
I'm near Allentown, eastern PA.

Invain
09-16-2008, 08:14 PM
Wow dude that's awsome ****ing progress! I remember when you first joined here and couldn't gain a pound to save your life.

RBB
09-17-2008, 07:10 AM
berfles, that's awesome man! you did this over the course of about a year? great progress, bro. keep it up.

smokinHawk
09-17-2008, 08:54 AM
yes very good progress, and congrats on the new pr on bench.

Guido
09-17-2008, 01:22 PM
From scrawny to brawny. Nice job.

Why not a shirtless pic for comparison's sake, though?

wuffwuffwuffy
09-17-2008, 01:28 PM
Damn dude...im 180 and your arms look twice the size of mine lol

berfles
09-17-2008, 01:58 PM
From scrawny to brawny. Nice job.

Why not a shirtless pic for comparison's sake, though?

I don't know, I was tired and didn't feel like taking my shirt off :) Setting my camera up on the tripod was enough work for me :D

XavierHollywood
09-17-2008, 02:08 PM
Im 5'7 and 170 and my arms are the same size but DAMN! Yours look bigger and its because of those thickass forearms of yours. My forearms are just so small compared to the rest of my arms and Ive done everything in the book to try and get them up to snuff.

Excellent progress though I gotta say. You and I are very much in the same boat. A year ago at this time I was 128 myself. Keep up the amazing work!

hawaiisoccerboy
09-18-2008, 11:42 PM
wow amazing work

ProLogic
09-19-2008, 01:16 AM
Holy crap, I want to look like that. haha. What is your diet like?

leetuck
09-19-2008, 02:16 AM
Form what i've read berfles eats about 6000 cals a day and even then only puts on weight slowly ... thats a hard life man!

berfles
09-19-2008, 10:23 AM
Form what i've read berfles eats about 6000 cals a day and even then only puts on weight slowly ... thats a hard life man!

Yep, something like that. I've been putting on 1-2lbs a week lately eating that much.

I just eat whatever it takes to get me to 6000, and/or a bunch of shakes that I make.

EDIT: And to respond to Jorge's comment, I do have a hard time gaining, the difference is I'm stubborn enough to keep at it until I gain some weight :)

fpr
09-20-2008, 03:16 PM
damn, you must spend like a quarter of your day hugging the toilet.

berfles
09-20-2008, 03:55 PM
damn, you must spend like a quarter of your day hugging the toilet.

Surprisingly enough, I don't. Most of the time I just have to piss from all the damn water I drink because of the creatine :)

scrawnybastard
09-21-2008, 12:25 PM
http://www.mmaplayground.com/i/camps/2021.jpg

Steven001
09-22-2008, 04:13 PM
That's an insane transformation, you should be really proud of yourself! I'm guessing you made good gains everywhere else too?

mannydasher
09-22-2008, 05:01 PM
wow,, big differnce in mass there, it looks like u have gained a lil in bf tho

Jorge Sanchez
09-22-2008, 05:19 PM
EDIT: And to respond to Jorge's comment, I do have a hard time gaining, the difference is I'm stubborn enough to keep at it until I gain some weight :)

Well you earned every pound of it. Nice work.

berfles
09-22-2008, 06:34 PM
That's an insane transformation, you should be really proud of yourself! I'm guessing you made good gains everywhere else too?


Thanks. I have gained everywhere, my back is wider now and my legs are also bigger, though not great because of how many times I had to stop squatting, but I'm getting back to my original squatting weight now and they're getting there.


wow,, big differnce in mass there, it looks like u have gained a lil in bf tho

Of course I did, I gained 50lbs and have never cut in my life.


Well you earned every pound of it. Nice work.

Thanks :)

Altephor
09-24-2008, 12:33 PM
Well done. Sometimes I wish I started as a really skinny bastard just so I could have pics like these. Alas, I was skinny fat when I began.

hulkinout
09-28-2008, 07:57 PM
Hey berfles, I forgot you were on here too. I haven't been on WBB much lately, but since I need a good kick in the pants this fall, I should be more of a fixture. Great progress as always. You're doing fine, man. Keep it up; and keep the lazy ****s like me inspired.

must_eat
09-28-2008, 11:44 PM
dude you got huge!! take off your shirt and post a pic though. :)

kornmong
10-02-2008, 09:55 PM
I am so jeolous far out! I only want 15" amrs and I started at 13.5" ive only gained half an inch in nearly a year lol

You GUN!

kornmong
10-02-2008, 09:56 PM
Im your weight! 180lbs and 2.5" under you lol good work

fpr
10-02-2008, 10:07 PM
you have some decent lifts there mong, im surprised your arms or so tiny, like that of a little girl. :clown:

smith06
10-02-2008, 10:24 PM
Very impressive gains...keep it up bro.

WBBIRL
10-11-2008, 04:08 PM
I live near the altoona, Indiana area....

What does it matter if the bench was paused or not, the kid went from skeletor to blowing up 50+ pounds in one year (from the looks of it almost all muscle) and benching 100 pounds on top of the new bodyweight?

What he's done is amazing, and if he can get up to around 200 the guys going to be a brick ****house. He's already gone from Ethiopian to a good bit bigger then the average man.

berfles
10-11-2008, 07:33 PM
I live near the altoona, Indiana area....

What does it matter if the bench was paused or not, the kid went from skeletor to blowing up 50+ pounds in one year (from the looks of it almost all muscle) and benching 100 pounds on top of the new bodyweight?

What he's done is amazing, and if he can get up to around 200 the guys going to be a brick ****house. He's already gone from Ethiopian to a good bit bigger then the average man.

Thanks man, I've been feeling a bit discouraged for the past couple of weeks (burned out, need to take this week off, not gaining weight anymore etc.) so it's nice to hear people still commenting about my progress. Starting Monday I'm going to rework what I eat and add another 300 calories on top of whatever I'm already getting to hopefully jumpstart my weight gain again.

I haven't lost any weight, but the past three weeks my weight gain has been less than a pound so I need to focus on my diet during my week off, then go full force again.

My new goal is around 205-210lbs and then maybe a tiny cut.

growthrep
10-11-2008, 09:48 PM
What's your training routine? You look amazing. I saw you eat 6k cals a day. Curious what your lifting routine looks like. Most awesome progress, bro! THICK!

cphafner
10-11-2008, 09:53 PM
Don't get discouraged. You've done awesome! Keep at it man.

anonymous1
10-12-2008, 12:31 AM
This is a perfect example of what happens when you do this right. It is a guarantee that berfles program is based around heavy, progressive, compound lifts done consistently combined with eating as much as physically possible amounting to a surplus in cals. This ALWAYS happens with that combination. All the newbie pansies that want to use machines/db's/isolation exercises and eat 3 bananas per day to gain need to be directed to this post.

berfles
10-12-2008, 06:03 PM
Don't get discouraged. You've done awesome! Keep at it man.


I'm only getting discouraged because my bench started to slow down again and that's where my goal is. I want to bench 315 by the new year, and I feel like any time I don't get stronger in that exercise that I'm getting screwed for my goal. That's why I never set goals I guess.

My squats and deads were still going up every week, and none of my other lifts stalled. It's just since my goal has to do with benching because it was always my weakest lift, I get discouraged when things go less than optimal. Hopefully next week when I get back to things I'll shoot back up again. Planning on dropping 5-10lbs on bench to get into things again and work my way back up.

I'll keep it up for sure, I won't stop until I hit 210lbs at least. I don't really have a choice because I get depressed when I don't work out, this week will be hell but I'll use it to re-do my diet and add 300 more calories and get it all in track, then concentrate on the training again come next week.


This is a perfect example of what happens when you do this right. It is a guarantee that berfles program is based around heavy, progressive, compound lifts done consistently combined with eating as much as physically possible amounting to a surplus in cals. This ALWAYS happens with that combination. All the newbie pansies that want to use machines/db's/isolation exercises and eat 3 bananas per day to gain need to be directed to this post.


Wow, thanks a ton. Back when I first started I felt like what you said in your post, basically totally confused about what exercises I should be doing and constantly looking around for new ones to try.

You're right though, my routine does revolve around the big compound movements such as bench, squat, deadlift, shoulder press, and pull ups. Most of them get the 5x5 treatment. Squats and deads get weight added every week, bench usually gets it every other week or sometimes every week if I get on a roll. The actual routine I use may seem a little odd to some, but when I see progress like this it's hard to change and I don't really listen to someone if they say it's a dumb routine. If all my lifts were stuck or I was losing weight then yeah, I'd change things, but it's treated me well thus far.

cphafner
10-12-2008, 06:25 PM
I'm only getting discouraged because my bench started to slow down again and that's where my goal is.

Maybe it's time to take a break from benching. Work on the weak parts of your press. Go ask some of the PL guys. I'm sure they can give you some advice.

limjoohong
10-14-2008, 06:31 AM
berfles, man, that progress is inspirational.. mind me asking for a few tips from ya? for the benefit for other skinny guys like me as well, i believe..

how long did it take for that transformation?
how much calories you consumed daily from the beginning till now? (am currently taking 4000 per day)
what sort of training volume u normall go for? 5x5 or 4x8 etc?
any other tips?

i look something like you before you bulked up and your transformation is what im hoping for myself =)

thanks man!

limjoohong
10-14-2008, 06:38 AM
blurgh.. apologies for being inattentive.. having read the previous posts, i realised that items (2) and (3) have been answered..

calorie intake - 6000kcal per day
workout - 5x5 treatment for compound movements

but am still curious about (1).. how long it took for that progress from 130lbs to 190lbs?

again, that's inspirational and you got me going to get big!!!!