Kyle transformation experiment

[kBrown]

All,

I am doing a new diet and training style started this week.
I am a power lifter not a bodybuilder but for my next competition in summer I wanna be bigger and leaner so am focusing on more volume training and diet

Here are some before pics taken this week
Let's see if I have any nice changes

 

[Driven2lift]

In for this, looking swole brother this should be good!

On a cycle for this?

 

[kBrown]

In for this, looking swole brother this should be good!

On a cycle for this?

Cruising currently

 

[RegisterJr]

In this

 

[scope75]

Following

 

[kBrown]

You guys make me feel all popular

 

[scope75]

What's the new diet look like compared to the old one?

 

[kBrown]

I will post it in rough later
Just doing some basic carb cycling
And the most important detail... Actually sticking to it

 

[Driven2lift]

I will post it in rough later Just doing some basic carb cycling And the most important detail... Actually sticking to it

The most important, and hardest part.

I always prep my food ahead to help, or map out my menu the day before and stick to it

 

[scope75]

The most important, and hardest part.

I always prep my food ahead to help, or map out my menu the day before and stick to it

Pre preping your food makes all the difference. I do all my food prep on Sunday and that keeps me dialed in and strict.

 

[RegisterJr]

Pre preping your food makes all the difference. I do all my food prep on Sunday and that keeps me dialed in and strict.

Me, too. Granted, I often stray from the strict tho.

 

[scope75]

Me, too. Granted, I often stray from the strict tho.

Me to and it's always my GFs fault. lol
She's always talking me into taking her places I know I'll splurge and eat what I want but that's life and I enjoy it.

 

[Driven2lift]

Wives that can cook are dangerous for dieters lol

Eating my clean food next to her with fresh made pastas/pizzas, etc. not easy

 

[Hyde]

Wives that can cook are dangerous for dieters lol

Eating my clean food next to her with fresh made pastas/pizzas, etc. not easy

My gf can't cook for crap; I do all the grocery shopping and cooking in our house. Too bad I'm dangerous for dieters lol....

 

[tyga tyga]

Are you aiming for a specific bf%? Like 15% or so? you're probably 22-26% now.

 

[scope75]

Are you aiming for a specific bf%? Like 15% or so? you're probably 22-26% now.

If that's 22-26 I can't wait to be 20%.

 

[kBrown]

If that's 22-26 I can't wait to be 20%.

I'm 12.5 according to a 6 point caliper test conducted by Brian wiefrieng

All my fat is mostly stored in my stomach it should clean up nice

 

[tyga tyga]

I'm 12.5 according to a 6 point caliper test conducted by Brian wiefrieng All my fat is mostly stored in my stomach it should clean up nice

If you're 12.5 im 7% lol

 

[hvactech]

Are you aiming for a specific bf%? Like 15% or so? you're probably 22-26% now.

:-/

 

[kBrown]

If you're 12.5 im 7% lol

Well you can google who did mine and tell me if you think he did it wrong

 

[scope75]

I'm 12.5 according to a 6 point caliper test conducted by Brian wiefrieng

All my fat is mostly stored in my stomach it should clean up nice

I know your not even close to 20 and I'd guess 12-14% so I bet that 12.5% is money.

 

[tyga tyga]

I know your not even close to 20 and I'd guess 12-14% so I bet that 12.5% is money.

No need to get butt hurt guys lol

My chest, thighs and upper back all read 6-8% via ultrasound. My abdomen read closer to 15.

 

[scope75]

Nice chart but this guys is holding some serious mass and isn't even close to your guess.
You might need glasses or something though.

 

[tyga tyga]

Nice chart but this guys is holding some serious mass and isn't even close to your guess. You might need glasses or something though.

Ok lol

 

[kBrown]

Ok lol

That chart is very misleading

 

[kBrown]

 

[kBrown]

A guess and photos from some Google search isn't gonna tell you body fat
Those photos also clearly in the leaner ones manipulate light and shadows and gloss (oil)

Wanna know your fat take your damn measurements

I am sitting where I am based on the calipers conducted by a pro (Brian wiefrieng) google him
Which algorithm he uses from each of the calipers to get the total I forget
But that's where I am as of now and we will progress from here

 

[kBrown]

Deadlifts been a struggle of my life, had a good day today. Pulled a huge gym PR finally got 500. Using straps, we are doing lots of work to improve my grip strength over the next few months, and after looking at some of my additional weaknesses we should see some nice PRs over the next few months. Excited to see a bit of progress in my worse lift

[video=youtube_share;KcDV-nIWVlE]http://youtu.be/KcDV-nIWVlE[/video]

 

[tyga tyga]

Awesome pr. What'd you say you weighed again?

Srs question, what makes someone a pro at doing a caliper test?

Edit* you've got to have a 1300-1500 total. Nice job

 

[kBrown]

Awesome pr. What'd you say you weighed again?

Srs question, what makes someone a pro at doing a caliper test?

Edit* you've got to have a 1300-1500 total. Nice job

I'm not saying he's a pro at doing a caliper test
I'm saying he's a professional at what he does and a professional in the industry and knows what he is doing
He isn't some guy at LA fitness bumbling around

I weigh 210 right now as of this morning

Awesome PR but I should be pulling 600 so it's gonna be a long journey

 

[Hyde]

you've got to have a 1300-1500 total. Nice job

He just hit 1,410 at the meet he just did, even with his dogsh*t pull - having a near 500 bench is good for some things

Great work Kyle; things are already looking up! Maybe get some work from blocks in to force a bit more weight into your hands, both to work the grip and get you used to having the weight at ******* so the tremors don't hit so bad. Blockpulls off 100lb plates have really brought my ******* up some.

 

[kBrown]

He just hit 1,410 at the meet he just did, even with his dogsh*t pull - having a near 500 bench is good for some things

Great work Kyle; things are already looking up! Maybe get some work from blocks in to force a bit more weight into your hands, both to work the grip and get you used to having the weight at ******* so the tremors don't hit so bad. Blockpulls off 100lb plates have really brought my ******* up some.

Block pulls are a great idea and help the hips quite a bit too if you do them sumo
Yes I have a pro bench, currently 17th in the nation across all federations. Definitely proud.
But I compete full power and those other lifts are only growing. Like I said its a journey

To help my grip we will also be doing farmers walks, plate pinches, etc
But right now I still have plenty struggle just holding heavy Dumbbells and doing body weight holds on the pull up bar
Life sucks haha

 

[Hyde]

Block pulls are a great idea and help the hips quite a bit too if you do them sumo
Yes I have a pro bench, currently 17th in the nation across all federations. Definitely proud.
But I compete full power and those other lifts are only growing. Like I said its a journey

To help my grip we will also be doing farmers walks, plate pinches, etc
But right now I still have plenty struggle just holding heavy Dumbbells and doing body weight holds on the pull up bar
Life sucks haha

I feel you - was using farmer's walks 1-2x/wk the last 10wk training cycle, just with 100s but scooting all over the place and changing directions to get the core some too, and grip was awesome as ever. Dropped em out this time around and I think my grip is regressing lol

 

[kBrown]

I feel you - was using farmer's walks 1-2x/wk the last 10wk training cycle, just with 100s but scooting all over the place and changing directions to get the core some too, and grip was awesome as ever. Dropped em out this time around and I think my grip is regressing lol

That just sounds brutal.
Grip is tough, we have some guys at the gym their grip is just monster... then you have little old me on the other end of the spectrum. Sad Sad Day.

 

[kBrown]

Here is a rough diet outline of what I am currently doing. I am already down 10lbs or so. Weighed myself at 207lbs this morning. No noticeable changes in strength, but I have only been doing volume on my bench lately nothing heavy, so I guess the true test will be in 5 more weeks when this chest cycle peaks. Hopefully I can still put up at least 470-480lbs anything more would just make me ecstatic.


Meal 1
8oz lean protein source
complex carb (50grams carbs Mon-Thursday- 75-100g carbs Friday-sunday)
1tablespoon olive oil

Meal 2
40-50 gram protein shake casein
Friday-Sunday add 50 grams of carbs)

Meal 3
8 oz of fish, chicken, or lean beef
1 tablespoon olive oil
2 cups spinach
1 complex carb (50grams carbs mon-thursday 75 to 100 on Friday-Sunday)

Meal 4
40-50 grams casein protein
Friday-Sunday add 25grams of carbs

Meal 5
8oz lean protein
1 tablesppoon olive oil
2 cups spinach
1 complex carb (50grams Mon-Thursday 75-100mg Friday-Sunday)

Meal 6
8oz lean protein
1 tablespoon of olive oil
2 cups spinach
0 carbs Monday - Thursday (75 grams Friday through Sunday)

Meal 7
2 scoops casein protein
1 cup carrots


*note*
pre and post workout shakes replace 1 meal (usually meal 5 on weekdays) and Meal 3 on Weekends resume next scheduled meal 1 1/2 hours later

preworkout- BCAA + 1 large apple + Creatine
Postworkout 25 grams whey protein + 25 grams casein protein + 1 cup oatmeal (50grams of carbs)

 

[kBrown]

Transformation thus far

 

[kBrown]

End of week 5 im gonna go get my measurements done again
Starting January I may start using a
Fat burner / stim and carnitine
I've never been sold on these products what are your thoughts ?

Also, I won't take any fat burner that limits or inhibits appetite

 

[hvactech]

End of week 5 im gonna go get my measurements done again
Starting January I may start using a
Fat burner / stim and carnitine
I've never been sold on these products what are your thoughts ?

Also, I won't take any fat burner that limits or inhibits appetite

Interested in trying out our C2K? Its ras ketones and l carnitine-l tartrate...

 

[Hyde]

End of week 5 im gonna go get my measurements done again
Starting January I may start using a
Fat burner / stim and carnitine
I've never been sold on these products what are your thoughts ?

Also, I won't take any fat burner that limits or inhibits appetite

Like all supps (that aren't AAS), they won't make the difference if your diet sucks, but if you're on point it does seem to make that extra bit of difference. An ECA stack does seem to bring it off faster, but it will lower your appetite a tad for a week or 2 til you get used to it. But it's not dramatic; I don't have a problem eating my meals on it. It just seems to help things burn faster, no bs.

Methyldrene 25 is honestly pretty good. You're gonna sweat and/or flush a little probably, but it's not a bad time.

 

[RegisterJr]

Like all supps (that aren't AAS), they won't make the difference if your diet sucks, but if you're on point it does seem to make that extra bit of difference. An ECA stack does seem to bring it off faster, but it will lower your appetite a tad for a week or 2 til you get used to it. But it's not dramatic; I don't have a problem eating my meals on it. It just seems to help things burn faster, no bs.

Methyldrene 25 is honestly pretty good. You're gonna sweat and/or flush a little probably, but it's not a bad time.

I'm the same way. Appetite suppression is less effective as the weeks go on. If you aren't purposely trying to eat less you should be able to hit your meals.

 

[kBrown]

First squat day in over 20 days, a bit rough but I'm all healed up and my bruising is gone.

Didn't do much, safety bar with 80lbs in chains each side

385 plus chains for one

Wasn't quite a good day

After that I worked on speed deadlifts and glute ham raises

Followed by a new accessory movement to prevent myself from hunching over in the squat

Tomorrow bench

 

[kBrown]

[video=youtube_share;QWEqlzEp8Bo]http://youtu.be/QWEqlzEp8Bo[/video]

Worked up to 80% for 5 sets of 3 nothing crazy
On the amrap exercises I pulled my pec a little

Nothing too bad I lowered all the weights to complete the workout and am gonna hope I'm healed by Thursday and if not I will just take a little week off and resume once recovered

 

[Hyde]

Strained my pec on the first AMRAP set as well, wk 4 light day last wednesday. Totally killed this Predator cycle for me; can't bench at all without pain. No bruising though so hoping to get back on the bench in a couple weeks. All overhead work now until then.

 

[andrew732]

sux, do the R.I.C.E and you should be g2g within a few weeks

 

[Tagger]

Someone said it earlier but ECA stacks work wonders if your diet is good to go.

 

[kBrown]

Someone said it earlier but ECA stacks work wonders if your diet is good to go.

I think it's safe to say right now my diet is pretty spot on

 

[scope75]

I think it's safe to say right now my diet is pretty spot on

How's the progress coming and heve you retested your bf since the last time?
Any new NOODZ??

 

[kBrown]

How's the progress coming and heve you retested your bf since the last time?
Any new NOODZ??

Made an appointment for the 13th

Give me some time to balance out a few holiday cheats and get some more solid weeks in before a reassessment

 

[scope75]

Made an appointment for the 13th

Give me some time to balance out a few holiday cheats and get some more solid weeks in before a reassessment

Cool and i here you on the time to balance out because today is the first day I've started to look like my preholiday self but maybe even a little leaner but that might just be in my head.
With the amount of mass you have your going to look great all leaned out.

 

[kBrown]

Cool and i here you on the time to balance out because today is the first day I've started to look like my preholiday self but maybe even a little leaner but that might just be in my head.
With the amount of mass you have your going to look great all leaned out.

My goal isn't to get too lean
Remember I'm not a bodybuilder and strength is primary goal