kiwol, if you don't mind pleas epost your diet and workout regime.
if you are natural you could be the greatest mr o since ronnie coleman if you took gear.
My diet is nothing special or regimented, but I take a lot of protein (over 2 g per pound of body weight), with plenty of meat (mostly red) and anything I feel like eating. I eat on average around 4 times a day - sometimes only 3 and sometimes 5 or even 6 times. And I eat tons of sugar everyday in the form of chocolate or Nutella (I just spoon it down).
Training, I train each bodypart once every 2 weeks except for legs that are trained once a week cause they need to catch up with my upper body. I do basic, free weight, compound movements to failure (around 6 - 8 reps) and except for deadlifts, do a triple drop on each of them. I do about 12 - 15 working sets for each bodypart starting with the most compound and heaviest weight, with maybe a bit of cable stuff thrown in the end. Every set is taken to failure and I do a triple drop, again to failure (10 - 12 reps for the first drop set and 15 - 20 for the second drop set with a fairly light weight).
I take at least 1 day off between workouts and do no cardio. That's how I've been training for 12+ years now - the exercises / routine is the same and I only try to steadily increase the weight over a period of time - basically, the theory of progressive overload.
And FYI, if you see Polynesians, you'll know what being muscular is. I've got a small frame with small joints and fairly round muscle bellies, but a lot of Polynesians and Maori here in NZ are muscular beyond belief, from just eating burgers and corn beef and taro.
