Dkalban progress pics part II

[Dkalban]

Since the original thread was closed i decided to make a part two. These following pictures are after a month of training with Karsten and I think they are my best results yet. Once I get back in the gym with Practical Programming I think my results in the months to come will be greater than ever.

[Dkalban]

more pics from today:

[Jorge Sanchez]

Good stuff, Dkalban. Keep working at it.

What do you mean when you get back in the gym with Practical Programming?

[Dkalban]

well im taking the week off for the holidays (also known as stuffing my face) then im going to go to this gym a few blocks from my house, Spartan Gym on Coney Island Avenue, and see if I can do odd jobs around the place in return for using the equipment. If not, ill pay for a month's fee.

Practical Programming is a variation on SS which has pull ups instead of powercleans and alt. bench and press

[Dkalban]

Any other opinions, comments, bf% guesses etc?

[jAy_Dub]

You look around 20% to me. At this point you should be working on eating as clean as possible, getting in 1.5 grams of protein per lb of bodyweight, and I would be adding in cardio on your non lifting days as well. I've never heard of this practical programming before but you need to be lifting heavy and keeping your intensity in the gym as intense as possible.

[Southern Beast]

I think you're beginning to show signs of muscle development, especially after looking at your previous pictures. Prior to working out now, have you ever played a sport before? I'm just curious because in your previous pics, it doesn't seem like you have ever been too physical. You're coming through nicely now, proud of you, buddy.

[Dkalban]

Nah, as my sig said, im a big nerd. WoW and all. Only sports i played was in gym, and after high school, didnt really do much until April of this year.

Cant wait to get back into a gym, any gym, after this holiday craziness is over and done, and if that fails, i got my dumbbells for back up.

[connelly]

18-20%?

[Dkalban]

You look around 20% to me. At this point you should be working on eating as clean as possible, getting in 1.5 grams of protein per lb of bodyweight, and I would be adding in cardio on your non lifting days as well. I've never heard of this practical programming before but you need to be lifting heavy and keeping your intensity in the gym as intense as possible.

18-20%?

All you need to know about PP is in the SS wiki. Yeah gotta clean up the diet, problem is I have a giant sized sweet tooth lol.

20%?! yeesh, and im barely tipping the scales at 138 here lol, which means roughly 28 lbs of me is fat. which is an improvement if one thinks about it since I weighed 104 lbs of nothing in March/April

[Dkalban]

Any others have thoughts?

[Altephor]

I started right where you are, and I'm about 170 around 13-15% right now. Keep it up and like others said just keep eating and lifting hard.

[Progress]

Good base.

What will your diet look like when the holidays are over?

[powerboy93]

in the 1st pic ur pecs look Much better.

[Szust]

DKalban, coming from the other side of the spectrum (the fatty that has to lose weight), I've enjoyed watching your progress from the time you've arrived. You've been doing a great job, and you have the right attitude. Just keep up the hard work and you'll reach and surpass your goals in no time.

[Dkalban]

Good base.

What will your diet look like when the holidays are over?

Probably a little cleaner than now so I can lose a bit of fat, but still bulking with food since I dont have the dough for supps

in the 1st pic ur pecs look Much better.

Why, ty

DKalban, coming from the other side of the spectrum (the fatty that has to lose weight), I've enjoyed watching your progress from the time you've arrived. You've been doing a great job, and you have the right attitude. Just keep up the hard work and you'll reach and surpass your goals in no time.

thanks Szust

[footballer13]

Good progress

[jed]

looking fine bro. keep working. i started at about 130, but lower bf. dont ever lose faith man, especially when u know u can make gains like you have!!

[Dkalban]

Thanks guys

Jed I didnt start out at this weight lol, I started out at around 90something lbs and just ate, lifted, drank ensure, slept, repeat ad naseum.

Until April of this year my heaviest was around 125, now im almost 15lbs beyond that and I got a feeling I can put on much much more muscle. Problem is, I may need to go on a slight cut to reduce the fat, or I could just do cardio and lift and bulk and that should mitigate some of the fat.

[jed]

holy crap, that makes ur progress twice as good man. great job. i would go with cardio-bulk... dont cut at all until 200.

[Dkalban]

roger, 15min pre workout 15 post

And now off to sleep, im exausted from going all over long island today.

[ProLogic]

Nice dude. You've gained a lot!

[Dkalban]

Thanks

[Dkalban]

any others with critiques, advice, bf% guessing etc?

[fpr]

Hey man I'm in Brooklyn for the holidays (Besonhurst), the gym here made me lol, all the NYers here are curl jockeys and have ILS.