LB's Scrawny To Brawny

[LonelyBedouin]

Hopefully this keeps me on track and forces me to continue to put in work as one day Id like to try to do some kind of competition.

Ive been working with DK for the past 3 months, doing a cut (cause I was a fatass) and made a pretty solid transition. Keto was hard as shit but still made good improvements. Heres before and where I am now in transition from cut to bulk.

Before Taken Aug 9/12
http://i48.tinypic.com/2w5t62r.jpg

Taken Nov. 5/12
http://i50.tinypic.com/2a0c9ed.jpg
http://i47.tinypic.com/2elc9so.jpg

Sorry didnt take any leg pics after, I will and post em up.

[natenator]

Awesome work dude! Fantastic!

[scottlove]

So I'm guessing your avatar picture isn't you? Good work man and keep that razor handy!

[TT Eric]

You didn't just loosed the fat, but the hairs too! Nice work man!

Eric

[Delt King]

lol yes the hair sweater has to stay gone.

but in all seriousness, you did a great job in your cut and following the plan to a T. This lean mass building phase should prove to be just as successful. Keep killing it bro.

[Hosehead]

Great transformation dude. Hardly can tell it's the same body. Amazing what dedication , diet and a razor can do! Leafs suck arse.

[cog]

Looking much better.Fat ruins everything.DK has a reputation to protect here.

[LonelyBedouin]

Ahaha thanks guys!

So far the bulk is off to a good start, nice and slow but at least I get a little bit of carbs in two of my meals. Not sure if its just mental or the carbs but my lifts have improved a little bit this week.

[ironwill]

HEY lb...I did not see the hairy pic to compare to on the last pic i saw of you....
WELL, i must say, wicked job LB, good for you great work...
I thought you looked good before, now seeing the transformation, i have to say times that by tenfold man...

Good on ya..:greet

[GYMBRAT]

DAMN LB like IBUB posted, I never seen the b4 pic!!! DUDE you deserve all the cred here fosho wow!!!!!!!!!!!!

....can also tell in the b4 pic that you have some crazy potential for some sick wheels!!!!

[LonelyBedouin]

Bahaha crazy what a little maintenance can do lol probably took off 10lbs of hair.

But on a side note I made it to Canadian Muscle Teams website!!! My pics of my transformation are up there! I was so atoned when DK asked if he could use them, was grinning ear to ear all day.

So far with having carbs back in, is like heaven even though its only a cup of brown rice a day it's like cake to me now.

[diesel_3]

Wow...What a transformation.
I started my bulk at about 18% BF because I didn't have much LBM and I had been cutting on and off for about 2 years and needed a change (Mentally)
I just wish I was able to get results like some of the folks on here! Doing this blind! lol

[LonelyBedouin]

Wow...What a transformation.
I started my bulk at about 18% BF because I didn't have much LBM and I had been cutting on and off for about 2 years and needed a change (Mentally)
I just wish I was able to get results like some of the folks on here! Doing this blind! lol

Hey man thnks, as fat as seeing results just for put in the work and stay focused. DK can attest to me asking to cheat but if he said no, then just asked myself is it really worth it? I could cheat but then ill have todiet for longer...

I started cutting at about 18 as well (I think that's where I was at I te first pic).

But look at it this way having a coach in your corner is money well spent. I'd much rather invest money into my body the waste it on stupid shit I don't really need.

[GYMBRAT]

Wow...What a transformation.
I started my bulk at about 18% BF because I didn't have much LBM and I had been cutting on and off for about 2 years and needed a change (Mentally)
I just wish I was able to get results like some of the folks on here! Doing this blind! lol

Hook yourself up with a GOOD trainer, money WELL spent bro ;)

[diesel_3]

Hey man thnks, as fat as seeing results just for put in the work and stay focused. DK can attest to me asking to cheat but if he said no, then just asked myself is it really worth it? I could cheat but then ill have todiet for longer...

I started cutting at about 18 as well (I think that's where I was at I te first pic).

But look at it this way having a coach in your corner is money well spent. I'd much rather invest money into my body the waste it on stupid shit I don't really need.

Ya, I totally agree with that, health and fitness is such a good investment.


Hook yourself up with a GOOD trainer, money WELL spent bro ;)

I really want to work with Pat Skailles once I find out what i'm going to be doing in the future...I'm a veterans affairs pensioner and haven't worked since January so i'm just able to 'get by' with a cheap YMCA membership, so once I get more funds coming in, I really want to get a solid trainer for my next cut!

[LonelyBedouin]

Ya, I totally agree with that, health and fitness is such a good investment.



I really want to work with Pat Skailles once I find out what i'm going to be doing in the future...I'm a veterans affairs pensioner and haven't worked since January so i'm just able to 'get by' with a cheap YMCA membership, so once I get more funds coming in, I really want to get a solid trainer for my next cut!

Yea man, dont be afraid to ask questions either, anyone on here is willing to help. As long as your willing to put in the effort and not expect it to be given to you. Id be more than willing to try and answer a few questions, just post em up here as I check this thread daily, or Im trying to post in it daily.

[LonelyBedouin]

So even adding more food from the last meal plan we had going my hunger is almost through the roof, Im hungrier now than before. But weight has jumped maybe a pound since switching directions.

[LonelyBedouin]

Weights slowly been creeping back up. Got a nice little refeed meal, nothing crazy though. Just a chicken parm sandwich on garlic bread bun with some red velvet cookies as a side, 15 minutes of heaven right there.

Weights inthe gym are progressing nicely as well.

[#8]

^^ that sounds like an epic cheat meal. well played sir.

impressive transformation to say the least. its good to see guys on here getting good results from good coaching. well done.

[LonelyBedouin]

Tomorrow starts first day of the bulk cant f'ing wait...

[Talo]

At least you get to enjoy the holidays with a bulk and not a cut ! Lots of temptation out there during the Christmas season.

[LonelyBedouin]

At least you get to enjoy the holidays with a bulk and not a cut ! Lots of temptation out there during the Christmas season.

Yupp but call me crazy ill probably stick to what DK gives me, I've made good progress so far and want to make the most of this bulk. As long as I get a few gingerbread men around Christmas ill be happy

[LonelyBedouin]

The week has been good, weight has gone up and been hovering around the 178.5 mark give or take a 1 or 1.5 lbs.

Lost the abs, but the outline is still visible which is nice.

And I recently found a grovery store that sells walden farms maple syrup thats 2 min from my house, the shit is unreal on my eggs in the morning. And a little walden farm raspberry jelly in the oatmeal damn so good.

Been trying to think what a suitable goal would be. Never really made goals before but I want to make one now and make sure I hit it. Figure it will give me more motivation to work even harder. Any ideas (if anyone reads this lol)

[Delt King]

Personally I have an ultimate goal but the reality is that ultimate goal is subdivided into lots and lots of smaller goals that are more immediate. For example i want to compete on stage at 220+. To get there I need to gain X amount of weight per year, meaning X amount of weight per month. To reach that weight goal per month i need to get all my workouts in every week. When i workout i have to stop being a pussy and live under the squat rack etc. I break my weight goals down to my nutrition as well... i need to eat my meal plan consistently everyday. So anyway all this to say that everyday you need to hit the immediate subgoals in order to eventually hit the ultimate final goal.

[LonelyBedouin]

But no clue what my ultimate goal should be, I have a vague idea of one which is very similar to yours... Hit 235 and a low ish percent bf but thats a LONG LONG LONGGGG term goal. I want to come up with something more realistic

[Talo]

200

[LonelyBedouin]

Long term goal compete at 215 or 225. Short term goal by the new year or shortly after be a lean 185 followed by 2-3 lb gain per month

[cog]

No egg nog at Xmas.You can gain weight like a seal pup with that stuff!

[LonelyBedouin]

No egg nog at Xmas.You can gain weight like a seal pup with that stuff!

Ahaha, Ive never actually had egg nog before... It just doesnt look like it tastes good. I dont even know what in it besides eggs (I always thought it was eggs and booze)

[Hosehead]

No egg nog at Xmas.You can gain weight like a seal pup with that stuff!

I would go a step further and say no to any type of nog. Nog = fat.

[Talo]

mmmmm.......Egg Nog !

[LonelyBedouin]

Awwww shit just got word, we moving to 8 meals... This is heaven to my ears

[LonelyBedouin]

Thought Id post up the big three lifts, and make sure I destroy these starting numbers at the end of the bulk. They are low but its something to work on....

Bodyweight: 183~
Height: 5'9

Bench 240x6 (this was after a set of 235x12)
Squat 315x8 (this was after a set of 285x10)
Deadlift 365x3 (this was after two sets, 335x10 and 345x6)

Low I know but something to work on at least putting it here will force me to go harder when I post updated numbers

[Hosehead]

Thought Id post up the big three lifts, and make sure I destroy these starting numbers at the end of the bulk. They are low but its something to work on....

Bodyweight: 183~
Height: 5'9

Bench 240x6 (this was after a set of 235x12)
Squat 315x8 (this was after a set of 285x10)
Deadlift 365x3 (this was after two sets, 335x10 and 345x6)

Low I know but something to work on at least putting it here will force me to go harder when I post updated numbers

Are you going to failure with 235x12 on the bench before using 240? Use your other sets to get acclimated to progessively heavier poundages. I'd reduce that 235 set to 3-4 reps and I bet you'd bang out 255-265 for 6 easily for two sets. It helped me get my lifts up , although with a naturally ecto-meso build it's maybe more suited to guys like me.

[Talo]

those aren't bad , brother.

I'd be interested to see what your 1RM is

[LonelyBedouin]

Are you going to failure with 235x12 on the bench before using 240? Use your other sets to get acclimated to progessively heavier poundages. I'd reduce that 235 set to 3-4 reps and I bet you'd bang out 255-265 for 6 easily for two sets. It helped me get my lifts up , although with a naturally ecto-meso build it's maybe more suited to guys like me.

Bench I maybe could have gotten 1 MAYBE 2 if I had a spotter. Squat was just short of failure and deadlift the first set I maybe could have had a extra rep or two the second set was to failure


those aren't bad , brother.

I'd be interested to see what your 1RM is

I wouldnt mind testing it out one of these days, sucks when everyone in my gym puts gel in their fauhawk and irons their XXS tap out t-shirts prior to going to the weights... Miss my old gym lol

[LonelyBedouin]

On a side note phase two of the bulk starts Monday. Should be interesting to say the least but I get to eat pb with every meal can not wait for that

[LonelyBedouin]

Woot get a carb refeed tomorrow, DK said go balls to the wall. This could get expensive lol I think Im going to take a picture of everything I eat and Ill post it up. Im sure Ill surprise a few people with how much a small guy like myself can eat in a sitting

[GYMBRAT]

Great work LB buddy!!!

[LonelyBedouin]

Great work LB buddy!!!

Thanks bud, hopefully you'll stick around and follow my log

time to do it big tonight.

[massabsamurai]

great progress so far, any off season pics?

[GYMBRAT]

Thanks bud, hopefully you'll stick around and follow my log

time to do it big tonight.

Oh for sure, always!

[LonelyBedouin]

great progress so far, any off season pics?

It just started but I will definitely get some pics up soon


Oh for sure, always!

Nice!

[LonelyBedouin]

Never thought Id say this but eating 8 meals kinda sucks... specially when you work outside labour, hard to sneak off randomly when its not break to pound back a meal, but gotta get it done.

[LonelyBedouin]

Half way through this mini cut phase and I feel like Im getting stronger, I dont know how or why cause nothing has changed besides going keto again... Maybe keto was meant for me even though it sucks balls and I want my cookies

[TT Eric]

When I was on keto I was also continuing progression in strength, slow, but still. Keto has some kind surprise sometime.

Eric

[Delt King]

weird how keto effects people. I'm weaker than an eight year old girl when dieting lol.

[LonelyBedouin]

Seriously being put to the test today... A full kitchen of women baking cookies. The smell alone is killing me

This is just cruel

[GYMBRAT]

Seriously being put to the test today... A full kitchen of women baking cookies. The smell alone is killing me

This is just cruel

thats just not right LB!!!!!! They best be offering you their "cookie" after!

[cog]

Had a Xmas cookie at the bank,teller offered and she baked them,plus she's pretty.Made me feel sick.

[LonelyBedouin]

thats just not right LB!!!!!! They best be offering you their "cookie" after!

Ew thats family lol


Had a Xmas cookie at the bank,teller offered and she baked them,plus she's pretty.Made me feel sick.

Lol, but hella worth it

I cant wait till next week Im going to destroy these gingerbread men, made specifically for me... And these peanut butter caramel marshmellow square things smell unreal... Im going to go nuts on these things if DK lets me lol

[GYMBRAT]

[QUOTE=LonelyBedouin;438839]Ew thats family lol

OHHHH CHIT! yuck! sorry LB, now I feel grose!!!!

[LonelyBedouin]

Just to update, we are still continuing the lean bulk. Its interesting how DK does it, Ive never done it this way. Its hard but I think so far its paying off.

Maybe Ill post some updated pics tomorrow