Weight: 145 lbs
Body Fat: 13%
Weight: 195 lbs
Body Fat: 11%
Why I Got Started
I had just completed my final year of high school, and all throughout high school I was the skinny weakling. I vowed to myself that after 2006 ends, my new year's resolution was to train and finally put on some size. My brother was training on and off and took me to the gym my first time, it was another world.
I remember in the early days having trouble benching the bar on its own, I was that weak. But as time progressed, my strength and size just exploded, all thanks to a strict program and a lot of eating!
I always thought when I was in school it was impossible to gain weight and I could eat anything I wanted and not put on a pound. But once I actually developed a program and forced myself to eat, the scales were increasing every week, and that only motivated me to train harder and eat more!
How I Did It
Comsistency! I haven't missed a workout in over a year. I turned my original motivation into an ongoing habit. It's been said time and time again, but I really have to stress the importance, as I believe if I wasn't consistent with my diet and training the past one and a half years, my results wouldn't nearly be the same as what they are. Make sure you squat and deadlift, I believe they contributed to most of the gains I have made, easily.
As much as I think food absolutely beats any supplement, sometimes it is hard to eat as much as you can in a day, especially for those who work. Throughout my training I have gone through tubs and tubs of weight gainer shakes. These are great to reach your desired caloric intake.
Make sure the weight gainers you buy are full of complex carbs over simple sugars, and high in protein. I drink these once per day, sometimes more, religiously, with full cream milk. Post workout, any whey protein mixed in water is good for me.
I have also been on Creatine monohydrate for a while. Don't worry about expensive brands filled with sugar, the powder on its own mixed with a drink is fine.
I have also tried NO-Xplode and pre workout supplements, and well as vascularity/pump tablets such as Nitrix, these worked great while I had them but in all honesty the money would've been better spent on food. A Daily multivitamin, as well as fish oil, are a must!
No matter how hard you train, its almost worthless without an intense bulking diet. Throughout my training, I have eaten brown rice, oats, chicken, whole meal, pasta, eggs, tuna and red meat. I also stopped drinking soft drinks, eating chocolate, etc. My daily diet would resemble something like this:
- 5 egg whites
Monday: Chest & Calves
- 4 sets of incline dumbbell press, 8-10 reps
- 3 sets of bench press, 8-10 reps
- 3 sets of incline flies, 8-10 reps
- 3 sets of chest dips until failure
- 2 sets of standing calf raises until failure
- 2 sets of donkey calf raises until failure
- 4 sets of squats 8-10 reps
- 3 sets of leg press
- 3 sets of leg extensions
- 3 sets of stiff-legged deadlifts suppersetted with leg curls
Wednesday: Biceps & Triceps
- 4 sets of chin-ups suppersetted with barbell curls
- 3 sets of 21's
- 3 sets of close-grip bench press
- 4 sets of pulldowns
- 3 sets of skullcrushers
Click To Enlarge.
First 7 Reps - MPEG (297 KB) - Windows Media (88 KB)
Next 7 Reps - MPEG (247 KB) - Windows Media (78 KB)
Last 7 Reps - MPEG (1.1 MB) - Windows Media (277 KB)
- 4 sets of miliatary press suppersetted with lateral raises
- 3 sets of upright rows
- 3 sets of front raises
- 3 sets of lying rear delt raises
- 3 sets of wide grip chins until failure
- 4 sets of deadlifts
- 3 sets of bent over rows
- 3 sets of T-bar rows
High volume all the way! All my training sessions last 1 and a half to two hours. I believe in doing so, my metabolism works faster and allows me to keep fat off during a bulk compared to some of the full body routines three days per week.
Suggestions For Others
For all the ectos out there, remember to train heavy and hard! Compounds all the way! Make bench, squats, deadlifts, clean and press, etc integral to your routine, and coupled with a solid diet I will guarantee you will make great gains.