Assume that you have good genetics. Program designer Tim McComsey of TRYMFit says there are three main components to the Winter Bulk-up program: 1. My booty-building … 2. Steroid transformation before and after pictures are a good place to start to learn more about what you can expect from taking performance-enhancing drugs.. You can often find these on Wikipedia and YouTube, and there are also plenty of pictures on steroid transformations on Reddit threads.. * First of all its totally depends on your muscles response * For example:- some people can increase bicep 1 inch within 3 month and some of can't even add half inch muscle in it. If we included non-lean mass that may be more like 3-4lbs/month. Back in the day you had rippling abs, vascular arms and a barrel-like chest. Shoulder press 70 pound dumbells, for reps. 160 lbs -157 lbs ~June 25th, to ~Nov 9th (Pics taken) I started my new lifestyle third of January 2017. With a full body split we have 12 growth opportunities (3 per week) over same period and an upper/lower split, 8 (2 per week). This makes sense, as most new habits take 60-90 days to truly bed down. I took the photo on the left in April 2017. This fat shredding, muscle transformation plan will give you all the tools you need to carve out a great physique… in as little as 3 months. However, these pictures should all be taken with a grain of salt. 20 months, 17 pounds, and 10 big lessons. Or it might have been the athletic shape and sexy curves that brought you those second glances. The program focuses on large muscle groups: chest, back, and legs. ... That's why I recently decided to share my own transformation-something that took me way out of my comfort zone. While I enjoyed rapid weight loss due to the divorce and stress, my more healthy goal is to achieve those last 10 kilos in the next 3 months. INSANE 5 Month Calisthenics Transformation (BODYWEIGHT ONLY!) Allow me to explain the benefits of a 3-day program. I can already feel I'm using muscles that haven't been used in months/ years/ possibly ever, and it feels massively satisfying. I, however, had a rough idea that I’d bulk to probably 210lbs, or depending on how things went, maybe 215lbs. I have set my personal goal to 10 more kilos. 6 months later I have now lost over 20 kilos. You’ll train each group twice per week. That’s over 45 pounds. A 5-day per week body part split only gives us 4 opportunities to hit each muscle group for the month (once per week). Deadlift almost 3 plates. If I did it the right way, knowing my body type, commitment level, and a understanding what realistic standards were I should be gaining about 2-3lbs of lean mass a month. Diet maintenance (change body composition) for 3.5 months (2400 calories) Cut fat for 1 month (2100 calories) Lifts doubled, some of my lifts are impressive at my size, but I have my weak points. 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