Past Week - New Week

What’s up Art Of Six Pack , today we’ll talk about the previous 2 weeks that have passed and my plans for the upcoming week. So lets get started !!!

On Saturday 15^th ,I started my new nutrition plan, as you all know, if not check .

On Saturday 22^th, I checked my weight, it showed 155.4 lbs (70.5 kg), which is a lot of weigh gain in just a week, but I wasn’t worried, cause I knew that it was impossible to gain so much fat in a week, when I had my calories in check and in addition to the fact that, I had 2000gr more carbohydrates , it was expected to gain a little bit of weight.

So I followed the same nutrition plan for the next week also, today that I check my weight, it was very big , 159.7 lbs (72.5 kg). I now you all gone say that there’s no explanation for this and that I gained fat. But let me say that I travelled so, as I had said in another post, when you travel you tend change your body chemistry, that’s why I gained weight. In fact this 2 kg, will be water, glycogen and some shit. So I don’t believe that I am 159.7 lbs (72.5 kg) and I don’t believe that I gained fat also.

I will, check my weight on 6^th,but from my experience I believe that it will show 155.4 lbs (70.5 kg). But, just to be sure I will keep the same nutrition plan, so when I weight in, the number will represent the previous week.

All right, now that we covered nutrition, lets move to training !!!!

I really have made progress these two weeks, my lifts have gone up !!!

On Bench Press for example I now have the PR(Personal Record) of 159.7 lbs (72.5 kg) on 8 reps !!!

Gainzzzzzzzzzz Baby !!!!!
So the bulk is going pretty good, I have to say !!!!

Still being lean, and maintaining my waist small, 29.8 inches, which is pretty good.

When I was cutting, my lower measurement was 29.2, if you keep in mind that I have more glycogen and water now i believe that I am pretty close and not gained anything or not in significant amount .

Now my new nutrition plan will start on 6^th December

Calories Average : 2850

I make a 150 surplus cause I want to check, how my body is going to react after having 200 calories for surplus for three weeks, in addition to now.

I am trying to find a rate of weight gain of 0.5 pound (0.250 kg) per week.

If I gain weight the first week and not the second one then I am going to make a 200 calories surplus.

Workout Days : 2950

• Protein: 200-210 gr.
• Carbs: 340-360 gr.
• Fats : 75-85 gr.

Rest Days : 2700

• Protein: 200-210 gr.
• Carbs: 260-280 gr
• .Fats : 75-85 gr.

Well that was it guys, I hope you liked it, don’t forget to subscribe, comment , like and share.
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Working out OR Training ?

What’s up Art Of Six Pack , today we‘ll talk about a interesting subject, working out OR Training ?
I am sure you are curious and confused of what I mean, all right then let’s start !

Going to the gym is a very good thing and a good way to start a healthy lifestyle.

Simply by doing aerobic, or dancing, or running, all of them raise the BPM (Beeps Per Minute) which is how your heart pulse goes.

This will help you keep your body healthy and live longer.

So go to the gym people, not just for the appearance but for your health also.

But if you want to build muscle or lose fat, generally have a great body, you have to do more, than simply going to the gym.

Don’t get me wrong, many people they don’t want to have a bad-ass physique, or build muscle they just want to have a healthy lifestyle which it totally fine.

In case thought, you don’t want to have only a healthy lifestyle, but a great body then you should continue reading .

A typical guy or girl that wants to have healthy living, will do simple things, like running , dancing or even lift some weights… Which, as I said earlier is great for health !

When it comes to weights, they will do some sets, with a random weight, with not proper form, with heavy-ass or light-ass weight and that’s it they will go take a shower , cause they are full of sweat. But that doesn’t mean you are going to build muscle.

You think that you had a great workout and worked really hard, but that’s not the case.

So if you are this type …. just keep reading

If you want to build muscle and have a healthy lifestyle you simply have to readjust some things.

Going to the gym isn’t going to work for you. Why you might say, cause building muscle isn’t so easy, unless you are beginner or taking performance enhancing drugs.

To continue, you have to take the “Working Out” and throw it to the garbage  !!!

You have to Work smart and start “Training” !!!

“Smart” means using the best tools in the gym, like compound exercises.

You also have to progress every day, getting stronger. You have to go to the gym, with a goal, and accomplish it !!!

For example : If you are able to hit 200 pounds (90.7 kg)  for 6 reps on bench press, then the next time you are going to do bench press, have a goal of 200 pound (90.7 kg)  for 8 reps or 205 pound (92.9 kg) for 4 reps. And try to hit it !!! That’s called progressive overload, it’s basically a way to improve yourself in every session. You want to improve every session you make.

That’s the secret for building muscle. You cant just go and do 200 pound for every month, you have to improve your lifts, raise the weigh or the reps. You want to make the muscle work, you have to challenge your self in every set, every rep, every session, all year !!!! But before you go to the gym and start putting on plates, just cause you have to improve your lifts …

You have to have the proper form, just cause you raise the weight, doesn’t men you have to lack form, if so then lower the weight,  it means that you can’t lift it !!! 


Simply as that, don’t go to train your EGO, but your muscles !!!

The weight isn’t everything, let the haters telling you that they bench more or this or that.

When they pull their shirt, you see nothing even they lift more than you, when you pull your shirt you show what can be done !!!!
 SO don’t worry about these guys, when the time comes, they will have nothing to say !!!

That covered the training part, you have torched and destroyed the muscle, now in order to grow you have to recreate it and build it bigger.

This simply can be done by recovery and nutrition .

Recovery is sleeping for 8-10 hours straight, not in total, have that in mind and nutrition, here’s a detailed guide of what can you do   . 

Well that was it guys new post coming 2-3 days, it will be about my nutrition plan of the previous 2 weeks and what the upcoming week has. 
Until then Bye bye .

Oh make sure to subscribe, comment, like and share to support my project and the FB page also  ,i appreciate.

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New Gym VS Past Gym

What’s up Art Of Six Pack , today we ‘ll talk about a personal matter, the gym.

What I mean, is that this post will be about a experience I had.

Ok lets move, as the title says it’s a “battle” between my old gym and the new gym.
So lets go to the field !!!

For starters, lets present our competitors, in the right corner is the old gym, with a 3 year lifting, first workout I did and belongs to my heart !

On the left corner sitting the new gym with a 3 month lifting !

The past gym was were I first started lifting, it is the place that is in my heart and it always will be. On that ground I first felt the feeling of the pump, the feeling of optimism … I can’t describe it but it was what it made me keep going, I wanted to feel this again and again ! I have so many memories, good and bad, it’s a part of my Bodybuilding journey !

Now the new gym, before we start let me tell you the story of why I change gym.

Ok as you may or you may not know, I was studying last year to give exams and to go to university.

So here I am, I now live on another town, so I had to find a gym to keep this gainzzzzz coming !!!!!

About the new place I don’t have much to say, the first day was weird, I didn’t knew were to go, were the barbells are, were this machine is etc. But generally, it was a good workout session, on the road to home, I was missing my home town, my parents, my old gym etc.

Anyway now I am used to it, I know were everything is with close eyes, I have adjusted.

Before we go to the “technical” comparisons, I want to mention, why I am writing this down and not before when it was more fresh.

Firstly, it was on my plans to write it someday, the reason, I am writing now is because 2 weeks before I observed some downs on the new gym that, I hadn’t see earlier.

But again I noted in the list to write it.

Every second Friday, I travel back to my home town to visit my parents and my friends, get a haircut  and of course say a hi to my old dumbbells on the gym !

This Friday that passed, I travelled again, but unlike the other times, the day of return was not Sunday, but Tuesday.

The reason is that on Monday, university was closed, so I grab the chance to stay a little more.

So I trained on Friday, as always but on Monday also.

After 1.5 month I felted this feeling again, it was so great !!!!
As I said I cant describe to you but it’s amazing. Usually I don’t feeling it so much, but on Monday was though the roof !!!

I guess that it might be due to the fresh haircut I had, … who knows, that was the moment that I said I must write this article about the old and new gym !

The new gym :

• Dumbbells messed up, on the floor, 8 next 50 next 20, not in order.
• Tricep overhead extension wasn’t on the options
• Hammer curl (barbell) wasn’t on the options also.

Generally it can be described by one world, Big Gym, big quantity of machines, machines that I didn’t ever had used on the past. But just like photos I see, rerack your fucking weights that’s the problem of a Big Gym.

Now if you had asked me on the past what’s the disadvantages of the old gym I would say nothing.

But now I can tell that in comparison to the new one, the quantity of different types of exercises is the” problem”.

Not because that had too little, I don’t believe that, I believe that for the town it was a very good level. In compare to the new one is a little bit down.

Well that was it guys, I hope you like my content.

Also don’t forget to like, share and comment, thanks guys keep supporting my project.
One last world keep pushing and start chaising, you can do it !!!
You have to work for it !!!

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