Arvin Added 30 Pounds To His Frame And Built A New Physique.

Name: Arvin Dadmehr

Bodyspace: arvin89

Before: Age: 18 Height: 5'7" Weight: 120 lbs	After: Age: 21 Height: 5'7" Weight: 150 lbs

I had played soccer for 11 years; however, because my diet was horrible, I'd got sick often. I was so skinny in high school that once I went to buy my school uniforms with my mom the XS trouser was too big for me. Apparently, I was the skinniest kid in the school.

Another time in high school my scrawny little friend pointed at my forearms and told his friend "look I have bigger forearms than that guy". So I really wanted to end this misery. A few years later, I decided to get out of my scrawny body and build a muscular physique.

Click To Enlarge.
I decided to get out of my scrawny body and build a muscular physique.

At the beginning, my plan was just about getting bigger so I bought fitness magazines and then did a lot of reading on Bodybuilding.com, which was my only internet source at the time.

Then, after a period of 5 months I realized I could do more with bodybuilding in terms of strength, stamina, diet and muscle mass. Living alone in Dubai gave me so much time to do a lot of research on how to get bigger and healthier.

I stick with free weights and compound exercises and since my metabolism was so high, I learned to train with high intensity and shorter time periods.

In order to get maximum results, I got used to sleeping between 8-10 hours to get my body fully recovered.

My key to gaining muscle mass was my good understanding of micronutrients and macronutrients and how they can play a vital role in gaining muscle mass.

Let me make this clear, you just have to know what to eat and when to eat.

Click To Enlarge.
My key to gaining muscle mass was my good understanding of micronutrients and macronutrients.

With First Meal:

• Optimum Nutrition Opti-Men: 1 serving

With Second Meal:

• Optimum Nutrition BCAA: 5g

Pre Workout:

• BSN NO-Xplode: 1 scoop

Or

• Optimum Nutrition Creatine Monohydrate: 5g

Post Workout:

• Optimum Nutrition 100% Whey: 1 scoop
• Optimum Nutrition BCAA: 5g

Nightly:

• Optimum Nutrition 100% Casein: 1 scoop

Meal 1:

• 1 cup Oatmeal
• 1 Banana
• 1 scoop Optimum Nutrition 100% Whey
• 1 chopped up Apple flavored with Cinnamon

Meal 2:

• 8 oz Salmon
• 1 cup Brown Rice
• 1 cup Veggies
• 1/2 cup Almonds

Meal 3:

• 1 small Sweet Potato
• 4oz Chicken Breast
• 1 plate Salad with Olive Oil
• 1 cup Green Tea mixed with 1 tsp Honey

Meal 4: Post Workout

• 1 scoop Optimum Nutrition 100% Whey
• 1 cup of mixed Fruits

Meal 5:

• 1 cup Brown Rice
• 5 oz Turkey Breast
• 1 Avocado

Meal 6:

• 1 scoop Optimum Nutrition 100% Casein

Day 1: Legs/Ab Circuit

• Barbell Full Squat: 4 sets of 12,10,8,6 reps
• Standing Barbell Calf Raise: 3 sets of 15 reps
• Barbell Hack Squat: 3 sets of 12,10,8 reps
• Romanian Deadlift: 3 sets of 12,10,8 reps
• Leg Extension: 3 sets of 12,10,8 reps
• Leg Curl: 3 sets of 12,10,8 reps
• Calf Press on the Leg Press Machine: 3 sets of 15 reps

Ab Circuit: Repeat 3x

• Weighted Ball Side Bend: 1 set of 10 reps each side
• Ball Pull-in: 1 set of 30 reps
• Ball Crunches: 1 set of 30 reps

Day 2: Chest/Ab Circuit

• Barbell Bench Press: 4 sets of 12,10,8,6 reps
• Incline Dumbbell Flyes: 3 sets of 10,8,6 reps
• Dumbbell Incline Press: 3 sets of 10,8,6 reps
• Flat Dumbbell Flyes: 3 sets of 10,8,6 reps
• Dumbbell Pullover: 3 sets of 10,8,6 reps

Ab Circuit: Repeat 2x

• Hanging Leg Raises: 1 set of 30 reps
• Crunches: 1 set of 40 reps
• Scissor Kick: 1 set of 40 reps

Day 3: Rest

Day 4: Shoulder/Back/Ab Circuit

• Barbell Military Press: 3 sets of 12,10,8 reps
• Barbell Rows: 3 sets of 12,10,8 reps
• Front Two Dumbbell Raise: 3 sets of 12,10,8 reps
• Deadlift: 3 sets of 12,10,8 reps
• Wide-Grip Lat Pulldown: 3 sets of 12,10,8 reps

Ab Circuit: Repeat 2x

• Hanging Leg Raises: 1 set of 30 reps
• Scissor Kick: 1 set of 40 reps

Day 5: Biceps/Triceps

Superset:

• Barbell Preacher Curl: 4 sets of 10,8,6,4 reps
• Barbell Skull Crusher: 4 sets of 10,8,6,4 reps

Superset:

• Zottman Curl: 3 sets of 10,8,6 reps
• Triceps Dumbbell Kickbacks: 3 sets of 10,8,6 reps

Superset:

• Weighted Reverse Pullups: 2 sets of 15 reps
• Barbell Close-Grip Bench Press: 2 sets of 15 reps

Day 6: Rest

Day 7: Cardio/Ab Circuit

• 20-40 mins of Cardio

Ab Circuit: Repeat 3x

• Plank: 1 set of 15 reps
• Lying Leg Raise with Dumbbell: 1 set of 15 reps
• Crunch with Plate Overhead: 1 set of 15 reps

I believe working out is divided to two important parts, nutrition and training. If you figure out what diet and training combination works best for you, you can transform your body or reach whatever goal you aim for.

This is possible by reading lots of fitness magazines, putting your knowledge into action in the gym and creating a lifestyle for yourself. This is how I reached my own goals and gained 30 pounds of muscles in two years.

My friends always kept telling me how happy I would be if I woke up someday and saw that I got a body just like Brad Pitt or a cover model.

I told them that I wouldn't be happy at all, neither would they. Only what you do gradually to accomplish something brings you happiness, which happens to be your journey.

The easier you get something, the sooner you will forget because you probably did not work for it so hard.

Share This Article: Facebook