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Old 08-27-2012, 11:58 AM   #1
Syndr0m
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Skinny to huge transformation log

I've been around in H&F for quite some time now but I've decided to start keeping a training log because I think I hit a plateau and I can feel my motivation is going down a bit. Any interest, support and/or advice is highly appreciated.

Short introduction:
Touched my first barbells at age of 17 (69kg, 1m89). I've basically been a true bro for all those years. Trained on and off, never really accomplished much other than some better body composition in comparison to where I initially came from, just to lose it again some time later. Never did anything with nutrition, I just had my daily protein shake together with whatever came my way. I'm sure I almost never ate anything near 2000kcal. My biggest leak next to not eating is definately alcohol.

Now:
Starting to get more knowledgeable about nutrition, bodybuilding and strength. I'm 25 years old, 1m93 (6ft4) at 83kg and about 10% BF. I've been counting calories while doing Leangains for the past 3 months.

Goal:
I'm not sure what it would look like but I think for my height 100kg sounds like a very nice weight at a moderate BF level (9-13%). I really want to get pretty big too, so considering what I look like now 100kg sounds good. My goal is definately hypertrophy, although I mix SS with isolation exercises for workouts.

Spoiler:


Nutrition
Maintenance should be around 2800kcal. I've been doing Leangains for the past 3 months. Recently upped my calories because I haven't been gaining. Currently at 3300kcal on workout days (30/50/20) and 2800kcal on rest days (35/20/45). I eat as much unprocessed foods as I can, but also a lot of bread and cottage cheese. I mix in about 3 "processed cheat meals" a week but always try to hit my macronutrients. Tons of eggs, chicken, potatoes etc.

The only supplements I use are a protein mix and creatine.

Pictures
I'll use this as my "before" pic. This is august 2007. I quit training for almost a year around that time, and lost all the mass I previously gained. It gives you a good idea of my ectomorph bodytype.



Picture below is from 2 weeks ago, august 2012. I took it right after a chest workout so it looks pretty bombed. I wish I always looked like this lol. Still far from my ideal appearance imo. Need way more shoulders, back, arms and traps. Chest has always been my biggest plus, genetically. I want to be huge.



Workouts:
I train about 4 times a week for 1hr. Warm up with some light cardio every time for 10 minutes. Here's what my schedule looks like:
1 Chest (bench press + 3 isolation exercises)
2 Back (deadlifts + 3 iso) + biceps (3 iso)
3 Shoulders (standing military press + 3 iso) + triceps (3 iso)
4 Legs (squats + 3 iso)

Stats in KG:
Bench: 12x75 6x80 5x80
DL: 5x110 5x110 5x115
Squat: 5x70 5x72,5 5x75 (only just started doing it the rippetoe way)



That's all I can think of to write here for now...
Again: any interest, support and/or advice is highly appreciated!

Last edited by Syndr0m; 08-27-2012 at 12:10 PM.
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Old 08-27-2012, 12:03 PM   #2
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Re: Skinny to huge transformation log (hypertrophy+SS)

subscribing, congrats on your progress so far!
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Old 08-27-2012, 12:11 PM   #3
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Re: Skinny to huge transformation log (hypertrophy+SS)

Sick chest genes (both you and your girlfriend). More pics of girlfriend or gtfo.
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Old 08-27-2012, 12:33 PM   #4
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Re: Skinny to huge transformation log (hypertrophy+SS)

Thanks to both. Girl in the picture is not my girlfriend but confirmed sick chest genes. Don't want to make this thread about her. Maybe I can post some thread savers of her when the thread is dying

Also I think about changing my benchpresses to 5x5 focussing on strength from now on + doing triceps on the same day, and dedicate a full day to shoulders only since my shoulders are behind quite a bit I think.
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Old 08-27-2012, 01:50 PM   #5
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Re: Skinny to huge transformation log (hypertrophy+SS)

Lookin pretty good for relatively low weights!

Sick life.
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Old 08-27-2012, 01:56 PM   #6
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Re: Skinny to huge transformation log (hypertrophy+SS)

lol sick, ima have to add some isolation exercises if you can look like that whilst benching the same as me
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Old 08-27-2012, 02:26 PM   #7
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Re: Skinny to huge transformation log (hypertrophy+SS)

Subscribed.

Very nice work so far. We're the same height and I outweigh you by 40-45 pounds, so I'm sure I've got some cutting to do before next summer while locotarding it up with 20 sets of speed cable crossovers and whatnot.

ETA of arm sleeve completion?
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Old 08-27-2012, 03:01 PM   #8
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Re: Skinny to huge transformation log (hypertrophy+SS)

Quote:
Originally Posted by bearz View Post
Lookin pretty good for relatively low weights!
The result of years of training but lacking strength/compound exercises. Thanks, I guess?

Quote:
Originally Posted by Montecore View Post
Very nice work so far. We're the same height and I outweigh you by 40-45 pounds, so I'm sure I've got some cutting to do before next summer while locotarding it up with 20 sets of speed cable crossovers and whatnot.
Yeah I think I'm really lightweighted. I have really thin wrists and stuff too. Most I ever hit was like 90kg, but I was more fat back then.

Quote:
Originally Posted by Montecore View Post
ETA of arm sleeve completion?
The part that is there is already finished. I will probably do the upper arm some time in the future, but I haven't really been thinking about it yet. I think it looks awesome this way too.

It was still fresh here (+ high contrast pic)


----------------------------------------------------------------------
Random question: what do you guys think is a realistic timeframe for my goal? I have a really hard time adding mass and weights atm...
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Old 08-27-2012, 03:12 PM   #9
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Re: Skinny to huge transformation log (hypertrophy+SS)

Dem are some fine chesticles OP. Best of luck with your continued progress.
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Old 08-27-2012, 03:17 PM   #10
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Re: Skinny to huge transformation log (hypertrophy+SS)

Syn --

FWIW, I went from 6'4" 155ish the year I graduated college to 220 in roughly 1.5 years. I was broing it up, so leg days were infrequent, but diet wise it was all protein shakes, chicken, rice, and veggies, protein shakes with ice cream for dessert, etc. How fast you end up gaining LBM is entirely dependent on your caloric surplus, but if you don't want to gain much BF it is likely going to be slow going.
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Old 08-27-2012, 03:18 PM   #11
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Re: Skinny to huge transformation log (hypertrophy+SS)

So you want to gain 17kg and stay at low body fat. That means you want to put on something like 12-14kg of lean mass. You can do that in around a year if you're a beginner, but it looks like you've already been training for a bit, so it might take longer. In addition, since you want to stay lean and will be doing this on LG, it might take longer than that too.
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Old 08-27-2012, 03:20 PM   #12
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Re: Skinny to huge transformation log (hypertrophy+SS)

I would say a few years. The gain in muscle mass you're aiming is in the range of average lifetime genetic potential according to this (and assuming you've already gained quite a bit, which you seem to have): http://www.bodyrecomposition.com/mus...potential.html
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Old 08-27-2012, 03:43 PM   #13
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Re: Skinny to huge transformation log (hypertrophy+SS)

Thanks a ton for the replies guys. The motivational purpose of the log is already noticeable in my mindset! I know, to be honest I have to start eating more cause I really want to grow.

I just have this idea of "going too far" and thus adding too much fat if I eat like 1000kcal over my maintenance every day...
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Old 08-27-2012, 03:47 PM   #14
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Re: Skinny to huge transformation log (hypertrophy+SS)

I wouldn't worry too much about it, you're tall enough that you'd likely carry any extra BF pretty well, should you decide to be more aggressive with your diet. It's also easy enough to change if you don't like how big you're getting.
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Old 08-27-2012, 03:49 PM   #15
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Re: Skinny to huge transformation log (hypertrophy+SS)

Quote:
Originally Posted by Syndr0m View Post

Goal:
I'm not sure what it would look like but I think for my height 100kg sounds like a very nice weight at a moderate BF level (9-13%). I really want to get pretty big too, so considering what I look like now 100kg sounds good. My goal is definately hypertrophy, although I mix SS with isolation exercises for workouts.

Spoiler:

ok so you want to look like a fitness model, that's good mang, that's real good. but here's a couple things to consider.

1. the guy in the pic is probably hormonized at least 9 or 10 months out of the year, you will not look like that unless you are also hormonized for a significant portion of the year, so to have that as your goal body is an unrealist goal.

something like this is more attainable if you're going to be training naturally

- higher bf%
- less muscle

Spoiler:


2. your program looks good, although i would do your compounds in the 8-12 rep range. high reps>high weight (for building muscle).
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Old 08-27-2012, 04:02 PM   #16
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Re: Skinny to huge transformation log (hypertrophy+SS)

typical meals? (details)

i'm having trouble w/ the creativity side of meals w/ leangains was wondering what you did to not just be eating plain grill chicken breast and veggies every night.

cool log gl!
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Old 08-27-2012, 04:21 PM   #17
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Re: Skinny to huge transformation log (hypertrophy+SS)

^ same here. other than throwing in a pork chop loin every once in awhile its kinda dull. Considering adding in spaghetti or other pasta with some meat sauce and use a chicken breast instead of meatball. I've done it before and its nom nom.
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Old 08-27-2012, 04:39 PM   #18
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Re: Skinny to huge transformation log (hypertrophy+SS)

@Countryroads: By being hormonized you mean that guy is on roids right? Could be yeah... I don't really wanna go that way ever since I read these articles on lift-run-bang, but on the other hand I think that guy in your pic is way too tiny. I think if I was at his BF% I would at least be equally big. If not, it would be close. Maybe I've been looking at too many juiced pics, but to me that guy just looks like some random actor that is in "good shape"

TBH considering the fact that I got to where I am right now with my current effort, if I would keep eating like a maniac and training hardcore for a year non stop or so, I'd imagine myself to be A LOT bigger than I currently am. So that's a step in the right direction, isn't it?

Quote:
Originally Posted by mburke05 View Post
typical meals? (details)

i'm having trouble w/ the creativity side of meals w/ leangains was wondering what you did to not just be eating plain grill chicken breast and veggies every night.

cool log gl!
Hmm, maybe these are of any help, they're some of my routine meals:

Two brown baguettes (abt 300gr) with 200gr smoked salmon (100gr each) and some onion
1150kcal, 67gr protein, 117gr carbs, 38gr fat

10 whole eggs with 200gr potato, some sweet pepper, onion, tomato
970kcal, 69gr protein, 48gr carbs, 52gr fat

300gr whole wheat bread and 150gr peanut butter, easiest meal ever lol
1743kcal, 55gr protein, 144gr carbs, 94gr fat

I also eat a lot of cottage cheese, cashew nuts and almonds

But yeah if wanna stay low in fat I guess lean meat or tuna and veggies is pretty much your only option

EDIT: oh yeah a friend of mine is a big fan of these tortilla wraps with chicken and spicy sauce, really easy and awesome macro's. tortilla wraps are 323kcal/9pr/54carb/7fat per 100gr and easy to chew lol

also muesli with cottage cheese, very good macro's if u need a low fat high carb meal

Last edited by Syndr0m; 08-27-2012 at 04:58 PM.
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Old 08-27-2012, 05:21 PM   #19
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Re: Skinny to huge transformation log (hypertrophy+SS)

Uh. If anything, it should be easier to make nomzy meals on IF than on a standard diet since you have more leeway calorie-wise. Learn how to cook?
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Old 08-27-2012, 08:09 PM   #20
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Re: Skinny to huge transformation log (hypertrophy+SS)

what do you mean soulman?
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Old 08-27-2012, 08:51 PM   #21
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Re: Skinny to huge transformation log (hypertrophy+SS)

eating less frequent meals=eat nomzier/bigger/more tasty foods
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Old 08-27-2012, 09:41 PM   #22
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Re: Skinny to huge transformation log (hypertrophy+SS)

If I ever did a swollertrophy routine I would probably set it up exactly as you have, except with 2 leg days every week. And I would still do the main lifts as 5s and save the high reps for the accessory ****.

good luck and all that.
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Old 08-28-2012, 01:51 AM   #23
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Re: Skinny to huge transformation log (hypertrophy+SS)

So like, 5/3/1?

Last edited by Soulman; 08-28-2012 at 01:51 AM. Reason: that'sthejoke.jpg
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Old 08-28-2012, 01:20 PM   #24
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Re: Skinny to huge transformation log (hypertrophy+SS)

right but IF is generally more strict on what you eat than other regimes isn't it? you don't just conjure two meals of whatever you want at 1200kcal each at night, even though you're licensed that kcal amount. berk seems like he has alot of funny food exclusions and etc.

which is why i asked what specific foods he was used to eating/how he prepared them, and he was awesome enough to give some insight!
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Old 08-28-2012, 01:56 PM   #25
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Re: Skinny to huge transformation log (hypertrophy+SS)

Yeah Berkhan does give you some restrictions. I choose to ignore them since I think it's mostly bro science, which makes for much nomzier meals
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