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Body Transformation: Clay Packed On The Bulk For His Ideal Body
Vital Stats
Name: Clay Lyne
Email: claylyne@yahoo.com
Bodyspace: boxerclay
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Why I Got Started
I've always wanted to have a really strong and powerful physique and always looked up to the guys who did, like all the jacked movie stars and WWE wrestlers but never really did anything about it.
My dad always talked about when he used to hit the weights a lot and encouraged me to get into it. As I got into my teen years I started to take notice of my body and how I looked. As soon as I was old enough, I joined my local YMCA gym.
I've always wanted to have a really strong and powerful physique.
How I Did It
I wasted a good year of training doing everything wrong - hardly eating any food and working out for up to 5 hours per day which resulted in just getting really scrawny and weak. After a while I figured I was going about it the wrong way not getting any results. So I started looking things up on the internet like "how to get big muscles" and stuff like that and came across a lot of good info.
I gathered up some basic knowledge on diet and training like the importance of proper nutrition and how much protein, carbs and fat to eat, along with basic bodybuilding workout routines. Once I started putting it all into play, I got great results and was hooked. I'm now looking to get into the competitive side of bodybuilding, most likely in the next year or two.
Supplements
I keep my supplements pretty basic, nothing special.
Twice Daily:
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Dymatize ISO-100
2/1.5 scoops
Pre Workout:
Post Workout:
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Dextrose
60g
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Creatine monohydrate
5g
Diet
I aim for around 3000 cals per day, the macro break down is around 250g protein 340g carbs and 60g fats. The foods I eat change from day to day. And good clean foods - no junk. This is just an example, the foods may change but the macros stay the same.
Meal 1:
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egg whites
1 cup
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whole egg
1
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oats
1 cup
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apple
5oz
Meal 2: Pre Workout
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sweet potato
8 oz
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chicken breast
5 oz
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olive oil
1 tsp
Meal 3: Post Workout
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Dymatize ISO-100
2 scoops
Meal 5:
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sweet potato
8 oz
-
chicken breast
5 oz
-
olive oil
1 tsp
Meal 6:
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Dymatize ISO-100
1.5 scoops
-
natural peanut butter
1 tbsp
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oats
1/4 cup
Training
I use Layne Norton's PHAT routine, and every 8-12 weeks I switch up the exercises. Sometimes if I'm feeling strong at the end of my workout, I'll throw in some FST-7 and drop sets to finish off.
Day 1: Upper Power
Bent Over Barbell Row
3 sets of 3-5 reps
Pullups (weighted)
2 sets of 6-10 reps
Chin-Up
2 sets of 6-10 reps
Dumbbell Bench Press
3 sets of 3-5 reps
Bench Dips
2 sets of 6-10 reps
Dumbbell Shoulder Press
3 sets of 6-10 reps
Barbell Curl
3 sets of 6-10 reps
Lying Triceps Press
3 sets of 6-10 reps
Day 2: Lower Body Power
Barbell Squat
3 sets of 3-5 reps
Hack Squat
2 sets of 6-10 reps
Leg Extensions
2 sets of 6-10 reps
Stiff-Legged Barbell Deadlift
3 sets of 5-8 reps
Lying Leg Curls
2 sets of 6-10 reps
Standing Calf Raises
3 sets of 6-10 reps
Seated Calf Raise
2 sets of 6-10 reps
Day 3: Rest
Day 4: Back/Shoulders Hypertrophy
-
Chin-Up
3 sets of 8-12 reps 
Seated Cable Rows
3 sets of 8-12 reps
Barbell Shrug
2 sets of 12-15 reps
Close-Grip Front Lat Pulldown
2 sets of 15-20 reps-
Dumbbell Shoulder Press
3 sets of 8-12 reps
Superset:
Bradford/Rocky Presses
3 sets of 12-15 reps
Dumbbell Shrug
3 sets of 12-15 reps
Side Lateral Raise
3 sets of 12-20 reps
Day 5: Lower Body Hypertrophy
-
Hack Squat
3 sets of 8-12 reps 
Leg Press
2 sets of 12-15 reps-
Leg Extensions
3 sets of 15-20 reps 
Romanian Deadlift
3 sets of 8-12 reps-
Lying Leg Curls
2 sets of 12-15 reps 
Seated Leg Curl
2 sets of 15-20 reps
Donkey Calf Raises
4 sets of 10-15 reps-
Seated Calf Raise
3 sets of 15-20 reps
Day 6: Chest/Arms Hypertrophy
Incline Dumbbell Press
3 sets of 8-12 reps
Machine Bench Press
3 sets of 12-15 reps
Incline Cable Flye
2 sets of 15-20 reps
Preacher Curl
3 sets of 8-12 reps
Concentration Curls
2 sets of 12-15 reps
Spider Curl
2 sets of 15-20 reps
Standing Overhead Barbell Triceps Extension
3 sets of 8-12 reps
Close-Grip Barbell Bench Press
2 sets of 8-12 reps-
Lying Triceps Press
2 sets of 15-20 reps
Day 7: Rest
Suggestions for Others
Never let people tell you that you can't do something. Don't just go to the gym and do a workout one of your mates from school told you about and expect to get results. The internet has loads of information on everything - educate yourself.
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