How I gained 25lbs of muscle in 12 weeks with no increase in body fat
I've had some people asking me about my 12 week transformation plus how I gained almost 17lbs without increasing my body fat.
Here's how I did it:
*I did full body workouts 3 times a week. Basically followed the Colorado Experiment; where you do full body every other day, one set to failure, and 15 lifts without rest in between. Limit each workout to a total of 30 minutes.
*Lean diet full of protein and incorporated the GOMAD diet. Took in over 4,000 calories a day plus about 350 grams of protein daily.
GOMAD (gallon of milk a day) is mostly for hardgainers but it will bulk you up fast. Each gallon contains about 2,200 calories and 128 grams of protein (60% casein/40% whey)
*Took an advanced DHEA compound called 4-DHEA - ß-DHEA - a-DHEA 6 times daily for the entire 8 weeks. It is the same compound found in the prohormone BULK-UP by ANDRO FACTORY. People claim it is the equivalent of injectable testosterone.
This played an ENORMOUS factor in my ability to gain strength, mass and huge endurance increases in a matter of days. I also felt more like a man while taking this stuff.
*I also took arginine, and creatine once a day in the morning.
MY 12 WEEK TRANSFORMATION Before and After is Here:
Body Fat % – 12
Water Weight – 60%
Chest Press – 65 x 9
Shoulder Press – 45 x 7
Deadlift – 80 x 8
Squat – 120 x 8
Lat Pull down – 120 x 9
Weight – 151lbs
Body Fat % – 12
Water Weight – 65%
Chest Press – 90 x 8
Shoulder Press – 55 x 8
Deadlift – 95 x 9
Squat – 200 x 10
Lat Pull down – 165 x 8
I gained 2 inches on the bicep, 2.5 inches on the chest, and 2.25 inches on the calves...they were the 3 biggest gains I had! The most impressive fact was that I had in increase in body fat whatsoever.
If anyone has any questions about what I did (since I was very brief), I'll be around to answer for you.
So your title says you gained 25 lbs. and the thread says you gained 17 lbs...That just makes me believe my first thought of, omg what a stupid post.
that was 17lbs on cycle..an additional 8lbs I gained towards the end of the 12 week transformation.
350 grams of protein is overkill unless you are 300 lbs. You're gonna piss or shit most of it out.
So, basically, drink a lot of milk and take the supplements you did?
Well, the supplements did help. And if by a lot of milk you mean exactly one gallon a day, then yes. It's called GOMAD, I found out about it in Tim Ferris' book 4 Hour Body.
Also, full body workouts every other day was a huge help. Use all the compound exercises that do the most for you. In an average week, I was benching, squatting, deadlifting, and military pressing 3-4 times.
It was a huge help. I still use the same routine and am currently waiting on my third cycle of BULK-UP. I just repeat the process over and over again, and am now 163lbs with 13% body fat.
Compared to my weight at 134 in November, I'm up exactly 23 pounds of muscle currently in April; a total of 6 months. I am going to keep doing the same thing until the muscle growth finally stops
Well done Nathan! Good to see that you also remembered how important your nutrition is. I've done this type of training before too with incredible results, although I plateaued at 188lbs and had to mix up the training to 4-5x a week split rather than the 3x a week full body. Mad props dude!:fest30:
|All times are GMT -8. The time now is 03:17 PM.|
Powered by vBulletin® Version 3.8.7
Copyright ©2000 - 2014, vBulletin Solutions, Inc.