Body Transformation: Serious Bulking

Drayk wrote his own workouts after realizing how small he was, but when he found a quality gym his results increased 10-fold. See how he packed on 40 pounds!

Name: Drayk Wayne Duncan
Email: draykd36@gmail.com
BodySpace: draykd36

Drayk Wayne Duncan Drayk Wayne Duncan
AGE 23
HEIGHT
5'11"
WEIGHT
147 lbs
BODY FAT
7%
AGE 25
HEIGHT
5'11"
WEIGHT
186 lbs
BODY FAT
10%

Why I Got Started

Lifting was something I was always interested in, but I never really took it seriously. After noticing that I was the guy who was skinny, scrawny, and lanky, I decided to change.

I took what I learned from playing high school sports and started forming my own workouts. I started to see the changes in my body, and the amount of muscle mass I was gaining.

After partnering up with my father for workouts, I started to focus more on my nutrition, which made the results show quicker. Not only did my health and nutrition improve, the quality of my life skyrocketed.

Weightlifting also gave me a great outlet to build a better relationship with my dad and it was a healthy way to channel the stressors of everyday life.

I had to make myself a priority and set aside time to get into the gym. It was difficult at first, especially with working on a second shift, but once I got into a routine it was almost like second nature to me.

I find those days that I do put the time in at the gym, my day goes smoother and my mind is clear, but when it is my day off it gives me the time to be eager for my next workout.

How I Did It

At first I just took the knowledge that I had gained from high school sports and worked out on my own. After noticing I was hitting a plateau I needed a new routine that was more challenging.

My father joined a private fitness studio, where the trainers showed him the proper techniques and workout strategies. I noticed the muscle mass and weight gain that he had, and joined with him in the training.

Once I got into the new gym there was a boost in my strength, and the amount of weight I could move. The positive and encouraging atmosphere at the studio really allowed me to feel comfortable enough to push through all the obstacles.

Improving your physique helps you make ... friends.

Working out with a group of trainers and friends was a great way to challenge each other, and almost have a sort of friendly rivalry between us, even though we were all focused on the similar end goals. I find that when working out in small groups of 3-to-4 you tend to bring your "A game" every workout, where as if you workout alone it is hard to get as motivated and push through.

The gym's atmosphere is something I find can help or hinder your progress in weight lifting. Having a strong base of people to be there to encourage and support you not only makes your workout go smoother, but it gives you that extra boost.

Supplements

Morning
Post Workout & Before Bed

Diet

When I first started, my diet was just consuming as many calories as possible trying to gain weight. As I started to take lifting more seriously my nutritional plan changed drastically.

Meal 1
  • oats

    Oats w/ Water

    2 cups

  • banana

    Banana

    1 medium

Meal 2: Post Workout
Meal 3
  • sandwich

    Deli Sandwich w/ Turkey, Lettuce, and Mustard

    1 (6")

Meal 4
  • chicken

    Grilled Chicken Breast

    6oz

  • potato

    Baked Potato, Plain

    1

Meal 5
  • stir fry

    Chicken Stir-Fried w/ Green Peppers, Onions, and Red Peppers

    6oz

Meal 6: Before Bed

Training

I usually do a certain training routine in blocks of 16 weeks.

Day 1: Chest/Triceps
  • Dumbbell Bench Press Dumbbell Bench Press

    Dumbbell Bench Press

    4 sets of 8 reps
  • Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip

    Barbell Incline Bench Press - Medium Grip

    3 sets of 8 reps
  • Machine Bench Press Machine Bench Press

    Machine Bench Press

    3 sets of 8 reps
  • Push-Ups With Feet Elevated Push-Ups With Feet Elevated

    Push-Ups With Feet Elevated

    3 sets of 12 reps
  • Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

    Close-Grip Barbell Bench Press

    4 sets of 8 reps
  • Triceps Pushdown Triceps Pushdown

    Triceps Pushdown

    3 sets of 8 reps
  • Lying Triceps Press Lying Triceps Press

    Lying Triceps Press (w/ EZ-Bar)

    3 sets of 8 reps
  • Tricep Dumbbell Kickback Tricep Dumbbell Kickback

    Tricep Dumbbell Kickback

    3 sets of 12 reps
Day 2: Quads/Calves
  • Barbell Squat Barbell Squat

    Barbell Squat

    4 sets of 8 reps
  • Leg Press Leg Press

    Leg Press

    3 sets of 8 reps
  • Barbell Lunge Barbell Lunge

    Barbell Lunge

    3 sets of 8 reps
  • Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

    Calf Press On The Leg Press Machine

    3 sets of 15 reps
  • Leg Extensions Leg Extensions

    Leg Extensions

    2 sets of 8 reps
  • Seated Calf Raise Seated Calf Raise

    Seated Calf Raise

    2 sets of 15 reps
Day 3: Rest
Day 4: Back/Hamstrings/Biceps
  • Barbell Deadlift Barbell Deadlift

    Barbell Deadlift

    4 sets of 10 reps
  • Pullups Pullups

    Pullups

    3 sets of 13 reps
  • Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

    Hyperextensions (Back Extensions) (Weighted)

    3 sets of 10 reps
  • Lying T-Bar Row Lying T-Bar Row

    Lying T-Bar Row

    3 sets of 8 reps
  • Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift

    Stiff-Legged Dumbbell Deadlift

    2 sets of 8 reps
  • Bent Over Barbell Row Bent Over Barbell Row

    Bent Over Barbell Row

    2 sets of 8 reps
  • EZ-Bar Curl EZ-Bar Curl

    EZ-Bar Curl

    3 sets of 8 reps
  • Hammer Curls Hammer Curls

    Hammer Curls

    2 sets of 10 reps
  • Cable Crunch Cable Crunch

    Cable Crunch

    3 sets of 12 reps
Day 5: Shoulder/Abdominals
  • Seated Dumbbell Press Seated Dumbbell Press

    Seated Dumbbell Press

    4 sets of 8 reps
  • Side Lateral Raise Side Lateral Raise

    Side Lateral Raise

    3 sets of 8 reps
  • Barbell Shrug Barbell Shrug

    Barbell Shrug

    3 sets of 8 reps
  • Arnold Dumbbell Press Arnold Dumbbell Press

    Arnold Dumbbell Press

    3 sets of 8 reps
  • Hanging Leg Raise Hanging Leg Raise

    Hanging Leg Raise

    2 sets of 10 reps
  • Weighted Crunches Weighted Crunches

    Weighted Crunches

    2 sets of 10 reps
  • Dumbbell Side Bend Dumbbell Side Bend

    Dumbbell Side Bend

    3 sets of 8 reps
Day 6: Rest
Day 7: Cardio Only
  • Jogging-TreadmillJogging-Treadmill

    Jogging-Treadmill

    40 min moderate to intense at various levels of incline

Suggestions For Others

  • Set a goal, make time for yourself each day and work hard towards that goal.
  • Take progress pictures of yourself to keep you motivated when it gets tough to get into the gym, look back on all the progress you have made already.
  • Water - you can never drink enough, even though it will hinder your schedule with the amount of bathroom visits; it's worth it for the muscle recovery.