Year-end progress report

I thought it’d be worthwhile to take a photo from December 2012 and put it side-by-side with a photo taken this month (December 2013).

Bodybuilding Progress 2012-2013

If you’ll remember from a previous post, I am a raw foodist. I was also slowed down for a couple of months by an ankle fracture which required two surgical interventions. And yet, this was my progress. I’m satisfied with it.

I plan to grow even more. There are certain measurements I want to reach. I am so glad I started bodybuilding again.

Here’s a triptych where I included a shot taken in March of this year.

Bodybuilding Progress Triptych 2012-2013

Happy New Year!


3 thoughts on “Year-end progress report

  1. Pingback: A high-rep back workout | Raoul Pop

  2. Marian says:

    Happy New Year to you too mister Raoul Pop !
    Great progress , I’ve never thought one could gain 15kg of weight in a year on raw vegan diet , that is just great !
    I’ve been browsing through your other articles , as well on your beloved wife’s website for your diet but couldn’t find it.
    I’ve found the article where you present your wonder smoothie.
    I use my own adaptation of that : fruits, hemp protein powder, hemp seeds, spirulina, raw honey etc.
    I’m also an ectomorph and vegetarian and I want to get back in shape with weights at home. I currently weight 120 pounds , I weighted 145 pounds back when i was training on a traditional based diet.
    I just want to know if my diet is good for building muscles. You said 80 to 100 grams of protein per day , I’m not exceeding this.
    What I eat on a daily basis is fruits, vegetables, seeds, buckwheat, oats, brown rice, whole grain pasta, potatoes, chickpeas, yellow peas, lentil, soups .
    What quantities of these should I eat in order to see results ?
    How many calories per day ? Never had this figured out.

    Thank you in advance for taking time to answer this !


    • You won’t be able to build significant muscle at home. It just doesn’t work. Join a gym that has quality free weights and machines and go there regularly. There’s no secret formula for building muscle. The idea is to not eat too many proteins, it’ll overwhelm the kidneys. But you will need to eat a LOT of everything else, as much as you can cram in. Have 4-5 large meals per day, go to the gym regularly, work out hard and smart (correct form, focus on each rep) and you will build muscle.


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