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Old 08-28-2012, 02:28 PM   #26
Syndr0m
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Re: Skinny to huge transformation log (hypertrophy+SS)

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Originally Posted by Evoken View Post
2 leg days every week.
good idea

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right but IF is generally more strict on what you eat than other regimes isn't it?
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Yeah Berkhan does give you some restrictions.
I tend to look at it more as a lifestyle rather than a regime. I kind of read his whole website a couple of times some time back, and afaik he doesn't talk about food restrictions anywhere (except for the alcohol-day-diet in the "the truth about alcohol" article).

He does however provide some general guidelines for alternating days: HighCarb/LowFat on training days, LowCarb/HighFat on rest days, protein always high, and then some other stuff like "first meal after workout should be the biggest one" etc. But you can eat anything if it fits the macro's. He recommends a lot of veggies and eating egg protein before going to bed but that's pretty much it.

Looking at his FB page he always seems to be stuffing himself with some kind of cheesecake anyway.

Fwiw I think he's (Berkhan) getting overrated lately, it seems like the whole thing is going over his head. He's getting cocky.
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Old 08-28-2012, 03:11 PM   #27
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Re: Skinny to huge transformation log (hypertrophy+SS)

Berkhan's been confirmed crazy for a while. I unsubbed from his FB page half a year ago after too much crazy ****. Pimps IF like hell.
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Old 09-01-2012, 05:23 AM   #28
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Re: Skinny to huge transformation log (hypertrophy+SS)

Had an 11 hour flight today and started reading this book called Maximum Muscle: The Science of Intelligent Physique Development by Matthew Perryman. It was recommended once in the beginners thread when someone asked for a good hypertrophy book. Only like 15% in but gotta say it's a fantastic read already. Really pleasant writing, feel closely connected with the author. Can't really say anything contentwise yet but I'm sure it'll be very interesting.

Tomorrow is back day. Will post results and may or may not make another DL form check vid. Looking really forward to it!
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Old 09-10-2012, 09:56 PM   #29
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Re: Skinny to huge transformation log (hypertrophy+SS)

Crosspost from form check thread but didn't get an answer there yet, maybe I have more luck here


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Deadlift form check please



My butt always goes up faster than my upper body, I can't get rid of this
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Old 09-10-2012, 11:09 PM   #30
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Re: Skinny to huge transformation log (hypertrophy+SS)

I use a cue to pull back on the bar.
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Old 09-10-2012, 11:19 PM   #31
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Re: Skinny to huge transformation log (hypertrophy+SS)

Could you expand on that?
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Old 09-10-2012, 11:44 PM   #32
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Re: Skinny to huge transformation log (hypertrophy+SS)

I found this video to be really helpful.
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Old 09-11-2012, 04:03 AM   #33
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Re: Skinny to huge transformation log (hypertrophy+SS)

Syndr0m,

follow Rip's DL setup to the letter and all will be right with the world. Hopefully.
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Old 09-11-2012, 04:57 AM   #34
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Re: Skinny to huge transformation log (hypertrophy+SS)

Thanks. Both seem helpful!

Richard Hawthorne is awesome haha, I've been browsing some of his vids, I like him

Last edited by Syndr0m; 09-11-2012 at 05:08 AM.
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Old 09-11-2012, 05:19 AM   #35
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Re: Skinny to huge transformation log (hypertrophy+SS)

i guess my goals are more modest than yours but you look a lot better than that dude you posted. someone said he looks like a "fitness model" lol? the dudes you see in A&F/Hollister ads and **** are fitness models. ronaldo, and beckham in his prime have/had the bodies of fitness models - that dude's a beast. i realize he's not ronnie coleman beast, but he's wayyyy past the "fitness model" look.

what's your motivation for looking like that? dude's got the kind of body other dudes or bodybuilders would admire, not one most girls would.

ETA: he's just too ****ing blocky. you sort of have that v-taper look going on which he clearly does not.
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Old 09-11-2012, 05:40 AM   #36
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Re: Skinny to huge transformation log (hypertrophy+SS)

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someone said he looks like a "fitness model" lol? the dudes you see in A&F/Hollister ads and **** are fitness models. ronaldo, and beckham in his prime have/had the bodies of fitness models - that dude's a beast. i realize he's not ronnie coleman beast, but he's wayyyy past the "fitness model" look.
couldn't agree more

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what's your motivation for looking like that? dude's got the kind of body other dudes or bodybuilders would admire, not one most girls would.
I'm not sure. It's just a physique that I admire. Working out with this goal and following the progress makes me feel like I'm physically and mentally at my best and I want to take it as far as I can. My goals used to be more modest as well but I've been looking at so many bodybuilding and motivational vids that I just got more and more into it. I think Jay Cutler, Ronnie Coleman, those guys are "too big" for my taste. Arnold was not imo, but that's not how I want to look either (lucky me).

Girls are definitely not the main reason, this may have been different in the beginning. I am aware of the fact that the average girl does not think that dude I posted is attractive. In fact I've shown it to about 5 girls and all of them said it's gross. Pretty sure they would change their mind if that dude was in their room though hahah.

I couldn't care less about those opinions. If anything I'd rather have to place a bucket underneath 10% of girls than to be average to the rest of them. If I feel at my best looking as big as I want to be, I'd be at my most confident level too, which has its impact as well.

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ETA: he's just too ****ing blocky. you sort of have that v-taper look going on which he clearly does not.
I'm pretty sure that guy has V-shaped lats as well. And they are probably bigger than mine. I think it's just the camera angle.

Another physique that I admire:
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Old 09-11-2012, 06:48 AM   #37
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Re: Skinny to huge transformation log (hypertrophy+SS)

On your DL.

Camera angle doesn't show your back extension well. But, does show your issue with hip rise. If you watch, you are leaning forward into the lift. You look as though you are pushing up and in (towards the mirrors) at the start of the pull. You clearly come off the balls of your feet and lean forward over the bar.

If you watch the Hawthorne video he shows you exactly what to do to correct that issue.

I would make correcting that problem a priority because when the weight gets heavy, you will have major issues breaking the bar off the floor and you will put yourself into a position that will more greatly risk injury.

On the pics you posted, first guy likely and Rock definitely juicing.

Last edited by BPA234; 09-11-2012 at 06:49 AM. Reason: <<<<would love to look like either one and couldnt care less what my gf thought about it.
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Old 09-11-2012, 06:57 AM   #38
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Re: Skinny to huge transformation log (hypertrophy+SS)

I would seriously never want to look like dude in OP, and more significantly, never bother to put in the work/juice to get there. Different strokes tho.
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Old 09-11-2012, 07:08 AM   #39
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Re: Skinny to huge transformation log (hypertrophy+SS)

Would not juice.

And at my age never gonna happen anyway
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Old 09-11-2012, 07:27 AM   #40
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Re: Skinny to huge transformation log (hypertrophy+SS)

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And at my age never gonna happen anyway
There is also this of course...
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Old 09-11-2012, 07:50 AM   #41
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Re: Skinny to huge transformation log (hypertrophy+SS)

Just got back from the best leg day of my life! It's insane what Metallica does to my training haha.

Currently at 5x165lbs (set 4) squat, which is obviously low because I only recently started squatting with proper form. Nevertheless happy with result and I got crazy with all the other exercises (some higher rep leg curls, leg presses and calf raises). Broke all PR's

Last edited by Syndr0m; 09-11-2012 at 08:07 AM. Reason: quickly tried hawthorne's guidelines and it felt really good! my ass starts way higher than usual though this way, long legs
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Old 09-11-2012, 08:36 AM   #42
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Re: Skinny to huge transformation log (hypertrophy+SS)

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Sick chest genes (both you and your girlfriend). More pics of girlfriend or gtfo.
Does it mean I have the ghey if I didn't even notice there was a girl in that pic?
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Old 09-11-2012, 08:45 AM   #43
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Re: Skinny to huge transformation log (hypertrophy+SS)

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Does it mean I have the ghey if I didn't even notice there was a girl in that pic?
Spoiler:
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Old 09-11-2012, 10:51 AM   #44
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Re: Skinny to huge transformation log (hypertrophy+SS)

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Girls are definitely not the main reason, this may have been different in the beginning. I am aware of the fact that the average girl does not think that dude I posted is attractive. In fact I've shown it to about 5 girls and all of them said it's gross. Pretty sure they would change their mind if that dude was in their room though hahah.
EXACTLY. I'm not sure why they do this. 6-9% bf with slabs of muscle is exactly what the average girl secretly wants, not big and puffy (like most juiceheads who run grams of test and dbol), but lean, with lots of separation and vascularity. If that dude came up to them on the beach I bet they would be more than friendly. One minute she's saying "gross! too muscley!" and before you know it shes back at his apartment on all 4's.

Last edited by Country Roads; 09-11-2012 at 10:56 AM.
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Old 09-19-2012, 09:28 PM   #45
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Re: Skinny to huge transformation log (hypertrophy+SS)

Lately I've been eating a whole lot more than I usually do (3700-4000kcal) and I'm finally starting to see some difference on the scale. That's a huge increase from my OP.

Just weighed myself (after waking up, toilet visit, empty stomach and no water) and I'm at 85kg 10%. No real change on the skinfold test but I notice a slight increase in bellyfat in the mirror though. Decided to stop caring and being so careful with what to eat, I should enjoy the bulk and I now eat kind of everything that comes my way Which is still pretty healthy, I just don't freak out if I think about adding a slice of bacon or cheese. Or visiting a restaurant. I embrace the calories now. And **** Leangains for now.

Mostly thanks to quotes like this one:
Quote:
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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.
I remember 3-4 months ago when I just started counting calories I was so freakisly overobsessed with hitting the numbers I set up beforehand. I remember one day I went swimming with a girl and I had been fasting for 18hrs+. She absolutely wanted to go to McDonalds afterwards. She ordered a Big Mac Menu (I ordered nothing) and being the girl she is - she couldn't finish it. I stubbornly said "NO, I SRSLY DON'T WANT IT" to half a Big Mac that had been eyeballing me for like 15 minutes......... Because back then I thought it would do me more harm than good. Wtf?
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Old 09-20-2012, 09:47 AM   #46
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Re: Skinny to huge transformation log (hypertrophy+SS)

hahahaahah I've been there to a similar extent. It turns out that when you're lean, things like that don't matter. However, for fat people and anyone who's above 15%, being meticulous and accountable for calories is important because everyone stalls at some point, and the likeliest culprit is lazy calorie counting.
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Old 09-20-2012, 04:23 PM   #47
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Re: Skinny to huge transformation log (hypertrophy+SS)

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Had an 11 hour flight today and started reading this book called Maximum Muscle: The Science of Intelligent Physique Development by Matthew Perryman. It was recommended once in the beginners thread when someone asked for a good hypertrophy book. Only like 15% in but gotta say it's a fantastic read already. Really pleasant writing, feel closely connected with the author. Can't really say anything contentwise yet but I'm sure it'll be very interesting.

Tomorrow is back day. Will post results and may or may not make another DL form check vid. Looking really forward to it!
any more updates on the book? i'm considering a huge book buying amazon binge so i'm thinking about investing
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Old 09-20-2012, 04:27 PM   #48
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Re: Skinny to huge transformation log (hypertrophy+SS)

At 4000 calories a day as long as you get enough protein, there is plenty of room for junk. I meant plenty of room. Spread an extra spoonful of mayo.
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Old 09-20-2012, 04:27 PM   #49
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Re: Skinny to huge transformation log (hypertrophy+SS)

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any more updates on the book? i'm considering a huge book buying amazon binge so i'm thinking about investing
Its free bro.
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Old 09-20-2012, 11:37 PM   #50
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Re: Skinny to huge transformation log (hypertrophy+SS)

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any more updates on the book? i'm considering a huge book buying amazon binge so i'm thinking about investing
Which books? There's a lot of crap out there. I think it's better to book-select tight and only read the decent ones, in stead of just buying as many as possible and hoping it will make you smarter on the subject. I think it'll be confusing as well, as a lot of works contradict eachother while they all probably sound very convincing and logical.

I really recommend reading Maximum Muscle first. It's free. It's awesome. It's here: http://bayareapowerclub.com/MaximumMuscleV1.pdf
After reading the first chapter you'll be happy you didn't do the binge buy on Amazon, I'm sure!

I have no idea how I got through chapter 2 "A look at the science", but after that it becomes very interesting again. Good read!
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