Need Help? Customer Support 1-866-236-8417

From Geek To Freak: Pack On 27 Pounds Of Beef

Greg was inspired by a friend to start working out in order to transform his slim physique. Read on to see how he added 27 pounds of muscle and changed his body.

Vital Stats

Name: Greg Krzeminski

Email: GregKrz66@hotmail.com

Bodyspace: theyguy6626

Greg Krzeminski Greg Krzeminski

Before:

Age:
18
Height:
5'11"
Weight:
165 lbs
Waist:
31"

After:

Age:
20
Height:
6'0"
Weight:
192 lbs
Waist:
33"

Why I Got Started

I was a skinny kid growing up, always wanted to be the big guy but was unsure of what to do to achieve it. Then in high school I met a kid named Justin Wilcox who was not only a fitness freak but also on the school football team and was much larger than I was.

We became close friends, hanging out all the time, so I asked him what he did to gain the size he had. He knew his stuff extremely well, and after learning and listening to what he had to say I became hooked, striving for a larger and fit physique.

He brought me to his gym, helped me start up a beginner's program, and from there it all blossomed. I fell in love with fitness and haven't stopped since.

I fell in love with fitness and haven't stopped since.
+ Click To Enlarge.
I fell in love with fitness and haven't stopped since.

How I Did It

I achieved these gains through hard work, determination, and the two most important aspects: consistency, along with diet. I work out every day, some days include just cardio and others may include 2-a-days.

I revamped my whole diet and got rid of all processed foods, read a lot of information from Bodybuilding.com and Bodyspace and from what I read came up with a diet that was best fit for me.

I set goals along the way, and made them public to all my friends/family so I had more motivation to reach them.

I achieved these gains through hard work, determination, and the two most important aspects: consistency, along with diet.
+ Click To Enlarge.
I achieved these gains through hard work, determination and the two most important aspects: consistency, along with diet.

Supplements

Morning:

Morning, Post Workout, and Before Bed:

Pre-Workout:

Pre Workout and Post Workout:

Diet

Meal 1:
Meal 2:
Meal 3:
Meal 4:
Meal 5: Post Workout
Meal 6:
Meal 7:

Training

Isolating one body part per day has been the best routine for me, but I like to mix it up often so my routine varies every few weeks.

But by doing a body part a day it gave me the rest in between I needed.

TERMS YOU'LL NEED TO KNOW
Superset - Two exercises are performed consecutively without any rest.
Drop Set - Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. This will thoroughly burn out a muscle.

Day 1: Chest

Superset:

Superset:

  • Decline Dumbbell Flyes: 3 sets of 8-12 reps
  • Weighted Dips: 3 sets of 8 reps
Day 2: Back

Superset:

  • Bent Over Barbell Row (Wide Grip): 3 heavy sets of 5-8 reps
  • Weighted Back Extension: 3 sets of 15 reps
  • One-Arm Dumbbell Row: 3 sets of 8-12 reps
  • Pull-ups: 3 sets to failure
Day 3: Legs/Abs
  • Cardio: 15 min on spin bike
  • Leg Press (heavy): 1 warm up set of 15 reps, 4 heavy sets of 5 reps

Superset:

  • Leg Extension: 1 set of 8-12 reps, 3 drop sets of 8-10 reps, 1 set to failure
  • Dumbbell Lunges: 3 sets of 8-12 reps, each leg
  • Lying Leg Curls: 1 set of 8-12 reps, 3 drop sets of 8-10 reps, 1 set to failure
  • Weighted Leg Raise: 3 sets of 8-12 reps
  • Abs Wheel: 3 sets to failure
  • Decline Crunch with Resistance Band: 2 sets of 20 reps, 1 set to failure
Day 4: Shoulders

Superset:

Superset:

Superset:

  • Barbell Shrugs: 3 heavy sets of 5-8 reps, 1 drop set to failure
  • Bent Over Rear Delts Lateral Raise: 3 sets of 8-10 reps
Day 5: Arms

Superset:

  • Close Grip Barbell Curl: 3 sets of 8 reps
  • Close Grip Flat Barbell Bench Press: 3 heavy sets of 5-8 reps
  • Overhead Triceps Extension: 3 sets of 8-10 reps
  • Seated Triceps Press: 3 sets of 8-10 reps
Day 6: Repeat

Start again from Day 1.

Suggestions for Others

In fitness it is critical to have patience, results do not happen overnight. So keep at it with a consistent workout plan and diet and results will come.

It can be intimidating going to the gym for the first time with guys in there twice your size. You have to remember they were once in your shoes and, if they are like me, would love to answer any questions you have.

Don't worry about the amount of weight you are using, concentrate more on form and technique this will get results much quicker.

Share This Article:
Facebook