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nathandegrav 04-02-2012 10:00 AM

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 - -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:


Weight: 134lbs
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.

FitnessFreek 04-02-2012 04:00 PM

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.

nathandegrav 04-02-2012 05:52 PM

that was 17lbs on additional 8lbs I gained towards the end of the 12 week transformation.

BG5150 04-09-2012 07:27 PM

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?

nathandegrav 04-11-2012 11:06 AM

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

DevonDudeman 04-15-2012 07:49 PM

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:

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