Get Hench or Die Trying
Discussion
This is what my new workout had become affectionately known as.
The plan is to bulk over the next 12 weeks, starting from tomorrow, and document it on here. I like reading about people's transformations and, assuming I transorm in some way, hopefully someone might find this interesting,
I'm not new to weights but have only been taking my workout seriously since the beginning of this year - the main thing I have learnt so far is diet really is key. I've seen some good gains both in strength and size over the past 9 months but I fancy switching it up slightly and going for the best gains I can in the run up to Christmas.
Stats
Age: 23
Height: 6ft2
Weight: 79 kilos
I'm not too sure on body fat etc but, speaking scientifically, I have always been a skinny runt with chicken legs and no arse. Ideally I'd like to put 10kg or so on, which I appreciate won't be purely muscle, and would like this weight to be evenly distributed over my soon-to-be temple of a body. I'm going to work hard on keeping my abs visible but don't mind cutting at the end of the 12 weeks if needs be.
Workout
I have done a lot of research recently trying to find a workout that would really push me and help to achieve my goals. I was originally considering 5x5 Stronglifts which receives positive reviews, but after posting a thread on here I discovered Layne Norton's PHAT workout which is what I've decided to go with. For those who aren't aware of it, PHAT stands for Power Hypertrophy Adaptive Training, and focuses on two 'power' days and three Hypertrophy days per week with the idea being the power days increase strength whilst the Hypertrophy days work on size. The basic workout can be found at http://www.simplyshredded.com/mega-feature-layne-n...
Diet
As mentioned above, I fully appreciate that this is the key to getting big in the right way and is an area I have put a lot of research and planning into. An example of one day's food is as follows:
Breakfast
4 egg scramble (4 egg whites with one yolk)
Protein shake
Fruit
Mid-morning Snack
Chicken and salad in pitta bread
Lunch
Jacket potato with baked beans, tuna, baked beans
Mid-afternoon Snack
Protein shake
Fruit
Nuts
Pre-workout
Fruit
Post-workout
Protein shake
Evening Meal
Chicken
Rice
Veg
Natural Yoghurt
Before Bed
Couple of boiled eggs
That is a rough example, I will be aiming for 3500 calories per day so quantities will be adjusted accordingly to reach that. I will not be eating junk food or cheating on the diet as I would like to stay as lean as possible and so will be eating clean. I will still be drinking alcohol, but this will be limited to a maximum of one night a week and is primarily because I have friends birthdays etc coming up.
One point to note - I am lactose intolerant and suffer from IBS (I'm still not convinced IBS is a real illness) but I basically suffer from diarrhoea once a month or so where everything I eat over a couple of days passes straight through me. It's a bit annoying as I have no energy when this happens but there are people with much bigger problems who manage to survive so it won't stop me.
I'll add some photos tomorrow of how I currently look for comparison in 12 weeks time. I will update the thread weekly with a short summary of how the week went and my weight at the end of each week (measured at the same time each week before my evening meal on Sunday).
I'm happy to learn and appreciate any advice or feedback.
The plan is to bulk over the next 12 weeks, starting from tomorrow, and document it on here. I like reading about people's transformations and, assuming I transorm in some way, hopefully someone might find this interesting,
I'm not new to weights but have only been taking my workout seriously since the beginning of this year - the main thing I have learnt so far is diet really is key. I've seen some good gains both in strength and size over the past 9 months but I fancy switching it up slightly and going for the best gains I can in the run up to Christmas.
Stats
Age: 23
Height: 6ft2
Weight: 79 kilos
I'm not too sure on body fat etc but, speaking scientifically, I have always been a skinny runt with chicken legs and no arse. Ideally I'd like to put 10kg or so on, which I appreciate won't be purely muscle, and would like this weight to be evenly distributed over my soon-to-be temple of a body. I'm going to work hard on keeping my abs visible but don't mind cutting at the end of the 12 weeks if needs be.
Workout
I have done a lot of research recently trying to find a workout that would really push me and help to achieve my goals. I was originally considering 5x5 Stronglifts which receives positive reviews, but after posting a thread on here I discovered Layne Norton's PHAT workout which is what I've decided to go with. For those who aren't aware of it, PHAT stands for Power Hypertrophy Adaptive Training, and focuses on two 'power' days and three Hypertrophy days per week with the idea being the power days increase strength whilst the Hypertrophy days work on size. The basic workout can be found at http://www.simplyshredded.com/mega-feature-layne-n...
Diet
As mentioned above, I fully appreciate that this is the key to getting big in the right way and is an area I have put a lot of research and planning into. An example of one day's food is as follows:
Breakfast
4 egg scramble (4 egg whites with one yolk)
Protein shake
Fruit
Mid-morning Snack
Chicken and salad in pitta bread
Lunch
Jacket potato with baked beans, tuna, baked beans
Mid-afternoon Snack
Protein shake
Fruit
Nuts
Pre-workout
Fruit
Post-workout
Protein shake
Evening Meal
Chicken
Rice
Veg
Natural Yoghurt
Before Bed
Couple of boiled eggs
That is a rough example, I will be aiming for 3500 calories per day so quantities will be adjusted accordingly to reach that. I will not be eating junk food or cheating on the diet as I would like to stay as lean as possible and so will be eating clean. I will still be drinking alcohol, but this will be limited to a maximum of one night a week and is primarily because I have friends birthdays etc coming up.
One point to note - I am lactose intolerant and suffer from IBS (I'm still not convinced IBS is a real illness) but I basically suffer from diarrhoea once a month or so where everything I eat over a couple of days passes straight through me. It's a bit annoying as I have no energy when this happens but there are people with much bigger problems who manage to survive so it won't stop me.
I'll add some photos tomorrow of how I currently look for comparison in 12 weeks time. I will update the thread weekly with a short summary of how the week went and my weight at the end of each week (measured at the same time each week before my evening meal on Sunday).
I'm happy to learn and appreciate any advice or feedback.
Edited by ali4390 on Sunday 15th September 21:11
I did something similar last year. I'm 6'8" and starting weight was about 88 kg. I'd slowly been adding weight since Jan 2012 but really focused on my diet for 10 weeks over last summer. By the end of it I was 94kg. I've added a litle more this year and body fat percentage has dropped. I'm 96kg now and aiming for 100kg by the end of the year and 10% BF. I've found I need to eat 4000 calories a day to put any weight on and at least 3500 to not lose any! I've recently started German volume training to mix things up a bit.
I'd have recommended whole milk as a good source of calories but not much use for you unfortunately. Peanut butter and nuts are your friends when it comes to getting the calories in. Some days I find it quite easy to eat 4000 good calories, other days its harder and a couple of spoons of peanut butter helps!
Be prepared for everyone you tell, to be very jealous of the fact you can eat that many calories!
Definitely take some good before and after measurements and photos. I didn't and it makes it a little harder to track progress. I recently dug out the old wii fit board and it told me I'd gained 1.5 stone in 18 months. Even though I knew it already, it was quite reassuring to see it in black and white. The other thing I've noticed recently is some shirts I hadn't worn in a while becoming too tight to wear. So be prepared to have to spend money on new clothes at the end of your programme!
Good luck
I'd have recommended whole milk as a good source of calories but not much use for you unfortunately. Peanut butter and nuts are your friends when it comes to getting the calories in. Some days I find it quite easy to eat 4000 good calories, other days its harder and a couple of spoons of peanut butter helps!
Be prepared for everyone you tell, to be very jealous of the fact you can eat that many calories!
Definitely take some good before and after measurements and photos. I didn't and it makes it a little harder to track progress. I recently dug out the old wii fit board and it told me I'd gained 1.5 stone in 18 months. Even though I knew it already, it was quite reassuring to see it in black and white. The other thing I've noticed recently is some shirts I hadn't worn in a while becoming too tight to wear. So be prepared to have to spend money on new clothes at the end of your programme!
Good luck
I've read elsewhere that it might be quite difficult to keep the routine going for 12 weeks, if needs be I will deload for a week in the middle or swap to another workout.
With regards to protein shakes + lactose intolerance, I've been using MP Whey Isolate and I seem to be okay. I can handle a small amount of lactose, about 1 chocolate bar, without being ill - it's fatty dairy products like cheese and cream that really get me. Fortunately, the Lacto Free range of dairy products are really good so I can still drink whole milk which is good news.
I've currently got a big tub of peanut butter, packs of nuts and lots of fruit on my desk for added calories when needed. I also add MP oats to my shakes as suggested.
I'll be taking photos tonight and measuring up - will post later for those who are interested.
With regards to protein shakes + lactose intolerance, I've been using MP Whey Isolate and I seem to be okay. I can handle a small amount of lactose, about 1 chocolate bar, without being ill - it's fatty dairy products like cheese and cream that really get me. Fortunately, the Lacto Free range of dairy products are really good so I can still drink whole milk which is good news.
I've currently got a big tub of peanut butter, packs of nuts and lots of fruit on my desk for added calories when needed. I also add MP oats to my shakes as suggested.
I'll be taking photos tonight and measuring up - will post later for those who are interested.
MrWhale said:
Maybe also look into your gut health, try some digestive enzymes, Gluten Free, Start taking L-Glutamine also.
I went Gluten free and it didn't help at all and was a pain sticking to the diet - I couldn't believe how many products have gluten in.I've heard about L-Glutamine, is it really worth it? I'm always sceptical about all the supplements etc people are taking, I'm a big believer that if you train hard and eat well then you can achieve your goals. The only reason I use protein shakes is because trying to get the amount of protein through food sources only is bloody expensive!
ali4390 said:
I'm a big believer that if you train hard and eat well then you can achieve your goals. The only reason I use protein shakes is because trying to get the amount of protein through food sources only is bloody expensive!
- stick with this and you'll do fine, and have more money in your pocket. Good luck with your plan edit to add- make sure you've a lot of fibre in your diet, amazing the difference it can make (something I discovered recently)
Edited by didelydoo on Monday 16th September 11:58
So I've done two days so far - upper and lower power days, as well as a new ab workout yesterday and my whole body hurts today. I've not felt it like this in a long time which must mean it's doing something. Football tonight is going to be interesting!
In all honesty when people said it's an intensive routine and would be a tough one to stick at for 12 weeks I didn't believe them because I've never done a workout that was like that and assumed I'd be able to power through anything. That said, I can see myself staying in bed all day Sunday. And none of this is helped by the fact I started to get a sore throat on Monday.
I'm eating so much food already and not feeling like I have to force it down which shows my body needs it. My musclefood order came last night so I'm stocked up on chicken breasts and egg whites (the food is great!).
Two days and my first impressions are great! I've not had time to post photos but will hopefully get some up tonight.
In all honesty when people said it's an intensive routine and would be a tough one to stick at for 12 weeks I didn't believe them because I've never done a workout that was like that and assumed I'd be able to power through anything. That said, I can see myself staying in bed all day Sunday. And none of this is helped by the fact I started to get a sore throat on Monday.
I'm eating so much food already and not feeling like I have to force it down which shows my body needs it. My musclefood order came last night so I'm stocked up on chicken breasts and egg whites (the food is great!).
Two days and my first impressions are great! I've not had time to post photos but will hopefully get some up tonight.
So the first week is complete.
First thoughts - I'm trying to move as little as possible at the moment because everything hurts! But I am absolutely loving the routine so far, I leave the gym knowing that I've worked hard and that's exactly what I wanted. Saturday was the hardest day by far but that's because I drank far too much on Friday night and struggled not to be sick during the workout - a test of the 'Die Trying' element.
I managed to break my scales last night and so have not had a chance to weigh myself but will buy some more tonight. I'll be interested to see if I've put any weight on in a week, given the amount I'm eating I would hope I have.
My chest and arms are still hurting from Saturday so tonight's power session will be an interesting one but I'm looking forward to the challenge.
First thoughts - I'm trying to move as little as possible at the moment because everything hurts! But I am absolutely loving the routine so far, I leave the gym knowing that I've worked hard and that's exactly what I wanted. Saturday was the hardest day by far but that's because I drank far too much on Friday night and struggled not to be sick during the workout - a test of the 'Die Trying' element.
I managed to break my scales last night and so have not had a chance to weigh myself but will buy some more tonight. I'll be interested to see if I've put any weight on in a week, given the amount I'm eating I would hope I have.
My chest and arms are still hurting from Saturday so tonight's power session will be an interesting one but I'm looking forward to the challenge.
So I'm 1 month into the routine now and still enjoying it which is a positive as I was worried it might get slightly boring. Sticking to the diet has been difficult; I'm used to the quantity of food by now and to be honest it's all needed, it's more the fact I'm not being very imaginative with my meals etc and so tend to be eating the same things day in, day out.
I've been having some pain in my shoulder over the last couple of weeks so am treating this week as a 'rest' week, I'm focusing on cardio and abs before starting the weights again next week. This was bad timing as I broke up with my gf of 6 years on Friday so ideally I'd be smashing the weights this week but I'll have to wait until Monday.
My strength has steadily been improving, particularly pleased with squats and bench but everything is heading in the right direction. I last weighed myself on Saturday and am 82kg which is pretty much equal to the most I've ever weighed and I hope to keep seeing gains like this upto Christmas. As well as the weight gain, and I appreciate it is hardly an accurate measurement, I have been told by more than one person that I have put on size and that's always nice to hear.
I've been having some pain in my shoulder over the last couple of weeks so am treating this week as a 'rest' week, I'm focusing on cardio and abs before starting the weights again next week. This was bad timing as I broke up with my gf of 6 years on Friday so ideally I'd be smashing the weights this week but I'll have to wait until Monday.
My strength has steadily been improving, particularly pleased with squats and bench but everything is heading in the right direction. I last weighed myself on Saturday and am 82kg which is pretty much equal to the most I've ever weighed and I hope to keep seeing gains like this upto Christmas. As well as the weight gain, and I appreciate it is hardly an accurate measurement, I have been told by more than one person that I have put on size and that's always nice to hear.
Re IBS (or not), have you considered cutting grains and associated products?
I know they're considered the Devil's food in some quarters and it's often over-egged, but some people just do better without them.
Since I cut breads, cereals and oils like rape, sunflower, safflower, soybean, etc I've been in the rudest of health. It may be that I've cleaned up my diet all over, but I'm confident dropping the grains has had a big influence.
I know they're considered the Devil's food in some quarters and it's often over-egged, but some people just do better without them.
Since I cut breads, cereals and oils like rape, sunflower, safflower, soybean, etc I've been in the rudest of health. It may be that I've cleaned up my diet all over, but I'm confident dropping the grains has had a big influence.
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