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Unread 03-06-2013, 06:08 PM   #1
tyvanwie
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tyvanwie's Log/Transformation

Well since we got this subforum up, I might as well start this.

Last year I was a freshman in college. I was about 6' and weight 135 pounds...I know. I started watching workout videos and reading on bodybuilding.com that I could get bigger if I really wanted to. I did. Still do. So a buddy of mine and I started hitting the gym.

I knew how important form was so I concentrated on that. I couldn't bench the bar so I had to use 15 pound dumbells. I curled a 5 in each arm. It was sad, but I was determined.

I went as much as school and my muscles could handle (the first time I did curls my arms wouldn't fully extend for a week).

What we started off doing:
-Bench, Incline, and Decline
-Normal curls
-Rope pulldowns
-T bar rows
-Lat pulldowns
-Dumbell shoulder press

That was it. I didn't do legs for almost an entire year because I was a ******.

Now-a-days I am doing the following:
-Bench
-Flys
-Dumbell Incline
-Squat
-Romanian Deadlift
-Leg Curls
-Calf Raises
-Preacher Curls
-Wide and Close Grip Curls
-Rope Pulldown
-Skull Crushers
-Close Grip bench
-Push Press
-Shoulder Flys
-Bent Over Rows
-Wide Grip Lat Pulldown
-Pulls from Mid-thigh
-P90X for abs

I am sure there are some I am missing, but these are the major ones.

Areas I need to work on:
-Quads
-Shoulders
-Chest

Areas I am...more advanced for lack of a better term:
-Traps
-Calves

Nutrition:
I don't really have a set nutrition but here is what I typically eat in a day:
-Breakfast: 2 eggs, 4 egg whites, some low fat shredded cheddar, with half a bagel and cream cheese, greek yogurt, and a protein shake with milk.
-Snack: Usually a fruit and cheese snack. Mostly a couple slices of apples, a handfull of grapes, cubes of cheese, and a water.
-Lunch: I always have chicken for lunch. Most of the time I buy the tenderloins vs. the breasts because the cook better on the George Foreman grill (which I highly recommend for anyone trying to eat better). I have a few dry rubs from a local spice shop that I use and it works. I usually pair that with some veggie, either carrots, celery, or a side salad. And of course a water.
-Snack: I always always always eat beef jerky. 15g of protein with almost no fat. You can't beat it. I usually pair this with a Gatorade because it's my preworkout "meal".
-Dinner: This varies between beef, pork, and fish. However, sometimes it is just premade dinners from the grocery store (not frozen). And a salad and water.
-Before bed I usually have some Snyders pretzels and I always have a Casein protein shake.

My supplements:
-Beyond Raw Chocolate Brownie Mass Gainer in the morning
-Gold Standard 100% Whey Vanilla Ice Cream (amazing) post workout
-Beyond Raw Double Chocolate Re-feed Casein at night
-AMP Glutamine Pills for recovery which I hardly take anymore
-Normal Multi-vitamin
-C4 Fruit Punch preworkout, wanting to try the new Gold Standard pre.

Okay, so here is my transformation.
Me last year on the far right:


Me today (3/6/13):


Not huge, but I definitely think I look better. And I feel better.



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Unread 03-06-2013, 07:31 PM   #2
BamaJeepman21
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Nice job bro. Obviously bigger than you were.

I'd recommend taking that gainer and splitting it up. Take half of the serving in the morning, other half at night, and cut it with milk if you want to. Then you can drop that Casien protein and save money. You might even drop that Whey and take just the gainer.

Take the gainer until you feel like you've gained too much fat. Then switch to a leaner whey. That's what I did and it's working perfect.
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Unread 03-06-2013, 07:34 PM   #3
tyvanwie
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I never thought of that. I'll give that a try. Thanks!

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Unread 03-07-2013, 09:01 AM   #4
tyvanwie
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Back and bis day today. Gonna try some FST7

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Unread 03-07-2013, 10:58 AM   #5
tyvanwie
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FST7 kicked my *** today.

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Unread 03-07-2013, 06:35 PM   #6
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keep at it man. It takes a long time to get where you want to be. Actually I think you never get to where you want to be! Im the opposite of you though. Im 5'7 230 leaning down from 245ish. Its alot of hard work. Ihave the hardest time losing weight. I've been at it a long time so if you need any tips on getting stronger hit me up and I'll try to help.
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Unread 03-07-2013, 06:51 PM   #7
tyvanwie
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Quote:
Originally Posted by bigman01
keep at it man. It takes a long time to get where you want to be. Actually I think you never get to where you want to be! Im the opposite of you though. Im 5'7 230 leaning down from 245ish. Its alot of hard work. Ihave the hardest time losing weight. I've been at it a long time so if you need any tips on getting stronger hit me up and I'll try to help.
Thanks man. Yeah I have trouble gaining weight. It seems like if I miss one meal I lose a weeks worth of progress.

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Unread 03-12-2013, 08:42 PM   #8
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Im 145. 5'6'' and cant put on weight to save my life. If you lift even and you dont get big at least you can still get strong as ****
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Unread 03-12-2013, 08:46 PM   #9
tyvanwie
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Quote:
Originally Posted by riot1987
Im 145. 5'6'' and cant put on weight to save my life. If you lift even and you dont get big at least you can still get strong as ****
True. I've been gaining weight easier lately. Since I've been eating six meals a day, I start to get hungry after about 2 hours. So I don't really give my body a chance to not gain.

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Unread 03-12-2013, 08:46 PM   #10
EugeneTheTJ
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Eat lots and lots of red meat
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Unread 03-12-2013, 08:49 PM   #11
tyvanwie
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Quote:
Originally Posted by EugeneTheTJ
Eat lots and lots of red meat
I've been doing my best. I need to learn to cook steak well.

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Unread 03-12-2013, 08:52 PM   #12
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Quote:
Originally Posted by tyvanwie View Post
I've been doing my best. I need to learn to cook steak well.

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It comes with practice. Once you have it down though you will get it every time.
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Unread 03-12-2013, 08:54 PM   #13
tyvanwie
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Quote:
Originally Posted by EugeneTheTJ

It comes with practice. Once you have it down though you will get it every time.
I have a Foreman grill but it just sucks the flavor out.

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Unread 03-12-2013, 09:00 PM   #14
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My tip on the Foreman is to not close the lid. Just put it on and leave it open. Throw them on for about 6-10 min each side depending on how you like your steak and they come out pretty good. Not grill good but good.
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Unread 03-12-2013, 09:03 PM   #15
tyvanwie
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Quote:
Originally Posted by EugeneTheTJ
My tip on the Foreman is to not close the lid. Just put it on and leave it open. Throw them on for about 6-10 min each side depending on how you like your steak and they come out pretty good. Not grill good but good.
Thanks for the tip. Never thought of that. I'll give it a try when I'm back at school! Any suggestions for seasoning?

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