My Transformation

This page is solely dedicated to my Transformation. You’ll be able to find pictures of my progress, links to articles pertaining to my current bulk, a visual presentation of my weight gain and much more.

Skinnyr.com Graph

OVERVIEW AND STATS

Goal – 185lbs
Last Updated July 23, 2009
Duration of Cycle Current Cycle: 1 year
Challenge: Maintaining Training Pace, Staying Healthy, Continuing to Eat as Much as Possible

Starting Measurements Current Measurements
Weight 167lbs ???
Chest 35’ ???
R Arm 12’ ???
Waist 29.5’ ???
R Thigh 23’ ???
R Calf 15.5’ ???

NUTRITION

I’ve used my Dietary Reference Intake (DRI) Method to estimate how many calories I need to maintain my current weight. I’ve then added 500 extra calories to to that number and have determined that theorectically I’d need about 3700 calories to put one 1 pound per week.

  • 40-60% of all my calories will come from Carbohydrates
  • I’m going to try my best to over reach with my protein intake to ensure the I get an adequate amount of protein each day
  • The rest of my diet will consistent of fats

Supplements

For the most part I like to keep the amount of supplements I use to a minimum. Every supplement I use has a purpose which will be discussed later. I’ll try to be as transparent as possible with my supplementation.

Week(s) Supplements Quantity
1-24 Now Adam 1 serving (2 tablets)
1-24 Optimum Nutrition Whey As needed to supplement diet
1-24 Dextrose 30-40 grams Pre-Workout, Half my Weight in pounds post workout
1-24 Optimum Nutrition BCAA 5000 1 serving Preworkout
Currently not using Creatine Monohydrate 1 serving in the morning on non workout days, On workout days 1 serving Pre and Post Workout
1-24 Glutamine Every day 1 servign at Wake and before sleep, On workout days Pre and Post Workout
1-24 Now Omega-3 2 tablets with Breakfast, Lunch and Dinner
1-24 Now Gaba 1 serving before bed
1-24 Now Super Enzymes 1 tablet with each meal

TRAINING PROTOCOL

I’m using a full year hypertrophy specific program designed by Jim Stoppani. I’ve made several modifications to the program to suit my needs and to stop unnecessary aggravation of my current injuries so if you’d like to see the exact program you can purchase Stoppani’s Encyclopedia of Muscle & Strength

I’ll continue adding the program below as and progress past each stage.

Week 1 – 4 Leg Press 3 x 15
Hammer Strength Chest Press 3 x 15
Seated Cable Row 3 x 15
Strive Machine Shoulder Press 3 x 15
Barbell Curl 3 x 15
Triceps Press down 3 x 15
Standing Calf Raise 3 x 15
Crunch 3 x 15