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.