12-Wk Hardcore Daily Video Trainer by Kris Gethin

[Iudex]

Just great! Seems I may have gotten an accute tendonitis in my upper calf muscle, just one week into Kris Gethin 12-week transform program! It has happen before, and seems like my calves are a bit weak. I probably was a bit loaded with motivation and did a bit heavy lift on my calf raises. Seems I need to lay a bit low with leg exercises, and not so intense cardio. Gah..a bit of a motivation killer, but I will be back stronger on the legs exercises. I will continue program, hopefully without altering too much. I mean, some activity must be better than none, with tendonitis?

[painrage]

Just great! Seems I may have gotten an accute tendonitis in my upper calf muscle, just one week into Kris Gethin 12-week transform program! It has happen before, and seems like my calves are a bit weak. I probably was a bit loaded with motivation and did a bit heavy lift on my calf raises. Seems I need to lay a bit low with leg exercises, and not so intense cardio. Gah..a bit of a motivation killer, but I will be back stronger on the legs exercises. I will continue program, hopefully without altering too much. I mean, some activity must be better than none, with tendonitis?

I have dealt with this for allot of year s and was a major motivator to get into a program.

You can work through it, ice, stretch it etc. Avoid ibprofren it interrupts muscle regeneration use ice instead. Mainly avoid explosive movements really prepare your self to lift and take a little weight off. And warm up. You can do it just don't break nothing. Tendonitis is a painful inflammation but its not a deal breaker. But listen to your doc and your body.

Good luck.

[painrage]

with regard to my previous post,

considering the fact that my body type is ectomorph and i am thin, do i really need to take a fat burner??

A fat burner is a relative term and they don't have any proven viability so it's up too you. If it makes you feel weird or cost to much by all means skip it. If you feel ok and it gives you a piece of mind use it as you will. I don't think it'll make you any thinner. You'll do that.

[Billycon]

Allot of the movements are done in a way that allows for them to be done safely to failure as long as you can drop the weight s since he uses allot of dumbbell and cable movements. Smith machines and power racks have safety features. You can do decline bench press to failure with the right kind of power rack.

The supplements is the least important and if used improperly the most damaging.

Diet accounts for about 80% of the weight loss weights 15% and cardio 5% or less. Whats important are your goals and that you make the best diet choices to reach your goals. If you are making informed decisions about your diet then of course you can change thing to suit your goals better. If your not sure then follow the diet kris had put together. The easiest way to follow the diet is to get a food scale make up some fist size portions of your meats and carbs and weight them. That way when kris says it's time to cut carbs you can easily define the 20 % he says to knock off. ( 1/5)

Personally I've tried diets that include variety and have failed several times. For me lack of choice has kept me progressing and on track. I have not been perfect but being strict has kept me from failing completely.

Good luck

Thanks for the response, while writing you another message I answered my own question! I'm going to wait for the supplements to come before I start the plan. I want to post my twist on his diet plan and put it up on here for scrutiny before I start it, do you know which boards it would belong to?

[painrage]

Thanks for the response, while writing you another message I answered my own question! I'm going to wait for the supplements to come before I start the plan. I want to post my twist on his diet plan and put it up on here for scrutiny before I start it, do you know which boards it would belong to?

most likely the body group he linked on the first page. there is allot of bro science to diet boards so try to do your research.

good luck

[fbrulz]

A fat burner is a relative term and they don't have any proven viability so it's up too you. If it makes you feel weird or cost to much by all means skip it. If you feel ok and it gives you a piece of mind use it as you will. I don't think it'll make you any thinner. You'll do that.

well the supplement stack kris has does include a fat burner ( detonator) that why i wanted to know if i need a fat burner too.

[gryadav]

Can a beginner do this program ? I am 32 years old male, my wieght is 65 kilos, i just need to put on some weight and build muscles. Is this a best program ? Please advise me

[CofMixture]

Anyone else getting mild headaches since they started the program?

[painrage]

Can a beginner do this program ? I am 32 years old male, my wieght is 65 kilos, i just need to put on some weight and build muscles. Is this a best program ? Please advise me

Beginners can do it. It is a good program IMO.

[painrage]

Anyone else getting mild headaches since they started the program?

May need to get your blood pressure checked. Yes i did get then from time to time.

[painrage]

well the supplement stack kris has does include a fat burner ( detonator) that why i wanted to know if i need a fat burner too.

Understood .

[Iudex]

I have dealt with this for allot of year s and was a major motivator to get into a program.

You can work through it, ice, stretch it etc. Avoid ibprofren it interrupts muscle regeneration use ice instead. Mainly avoid explosive movements really prepare your self to lift and take a little weight off. And warm up. You can do it just don't break nothing. Tendonitis is a painful inflammation but its not a deal breaker. But listen to your doc and your body.

Good luck.

Not as an general advice, but I don't think I will include my doc this time. From similar experiences with inflammation, they just gives me some NSAIDS, and tells me to stop working out a couple of weeks.

I've been taking the cardios a bit easier, and shuffled this weeks training plan a bit, so I don't do legs/calves yet. I even do selfmassage and rumble roller, and I think it's already starting to let go of the inflammation.

[Billycon]

most likely the body group he linked on the first page. there is allot of bro science to diet boards so try to do your research.

good luck

Thank you and I'm very well versed in dieting, I lost 40 lbs last year by dieting without suffering much and with not much exercise. This is a bit different because exercise makes me hungry but I've learned much since last year.
I decided to stick with the diet exactly, my twist was going to be the replace the breakfast he put (egg whites and oatmeal) with a fruit smoothie with protein powder (blended banana/mango whatever other fruits I have in the house) but I heard him say something about fibrous carbs (if that's the right word, carbs from fiber like what he gets from broccoli) vs grains, so I figure I might as well keep it grainy the whole way through, if I can't make oatmeal one morning or run out I have grain bread in the house which I don't think has any fat so that will make a fine substitute.

On that note, I realized that the supplement pack on this website wasn't what he said in the first video so I went out and got the ingredients for the post workout shake he recommended (and boy did it feel good to drink, I worked myself to death, sat down in bathtub to wash my feet after the workout and I couldn't pick myself up with the dipping motion had to steady myself with forearms and get legs under). I'm just going to get 2 of the additional supplements he recommended, the L carnitine and green tea, and as the program progresses maybe multivitamins or a pre workout boost thing...

On another relevant tangent, I originally said I was going to do this week as a precursor to the program, did monday, took yesterday off went today for day 2 but I decided to start. I followed the diet plan starting monday (or my semi modified version of it in terms of percent of fat/pro/carb and meals) and I can do 3 workout days straight, tomorrow and day after (2 1 2 1 will be 1 1 3 1, on off days). Tomorrow I am doing extra cardio but I do not think I need to compensate because I plan on going for soccer 3 to 4 times a week after next week when the semester is over.

I know this post is kind of pointless but I'm exited to work hard and get results! I'm stuck in the stone age and don't have a camera so when I find one I'll post pictures starting from day 3-7 (someone in my house must have a digital cam, I'll try to get a pic before week one is over)

[painrage]

I know this post is kind of pointless but I'm exited to work hard and get results! I'm stuck in the stone age and don't have a camera so when I find one I'll post pictures starting from day 3-7 (someone in my house must have a digital cam, I'll try to get a pic before week one is over)

Not at all. Success in diversity is important. I couldn't tell you what i ate the first week and i did nt get on Kris diet completely until the third week then i crashed it the 6 th cause i hadn't realized my calories where down to 1600 for that week and i never completely stopped drinking through the program. So i just say don't do what i did.

I think i got good result because of help i got here and the body group thread. As well as the foods Kris bases his diet on. They make a good foundation. And with the exercise and weights go along ways to stabilize our bodies

[gryadav]

Ok Thanks. asking again since i did read some where 12 week programs are not useful for beginner and they are recomending starting strenght program. So can i still do Kris Gethin's 12 week transformation to gain weight and gain muscle ?

[fbrulz]

with regard to my previous post,

considering the fact that my body type is ectomorph and i am thin, do i really need to take a fat burner??

*bump*

anyone?

[painrage]

Ok Thanks. asking again since i did read some where 12 week programs are not useful for beginner and they are recomending starting strenght program. So can i still do Kris Gethin's 12 week transformation to gain weight and gain muscle ?

The KG 12 week is a weight loss recomposition program. If you want to put on muscle then this program isn't likely for you. Try something like all pros SS or Jason db 5x5 while on a bulking diet of a 500 calorie surplus. Make sure not to eat allot of fat , .5- .3 gram fat per pound of goal lean weight and .8- 1.5 gram protein per lean pound of your goal lean body weight. Try to only gain .5- 1 pound of actual body weight per week anything more and you may get more fat than muscle.

Good luck

[syedali81]

Does anyone know if there is a printable log for the entire program available somewhere ? I can't seem to find a good way to enter exercises, weights, reps without having to go to each page and print log for that. Any chance for an iphone app to keep track ?

[fbrulz]

The KG 12 week is a weight loss recomposition program. If you want to put on muscle then this program isn't likely for you. Try something like all pros SS or Jason db 5x5 while on a bulking diet of a 500 calorie surplus. Make sure not to eat allot of fat , .5- .3 gram fat per pound of goal lean weight and .8- 1.5 gram protein per lean pound of your goal lean body weight. Try to only gain .5- 1 pound of actual body weight per week anything more and you may get more fat than muscle.

Good luck

if 12 weeks program is for weight loss then what about DTP?? can that program be used for gaining muscle , strength n size?

[painrage]

if 12 weeks program is for weight loss then what about DTP?? can that program be used for gaining muscle , strength n size?

That's what DTP is for. And allot of guys have said they like it but its not considered a beginner program. Any one could do it. Its probably not the most effective for a beginner.

If i had tried that when i had first started i would have failed miserably. DTP is an exhausting strenuous type of lifting and you really need to already have a good handle on your form and range of movement.

Aside from that there are probably more beneficial programs for beginners.

[MPD7ENG]

I'm a 17 year old lad, only been going to the gym for about 4 months. I only weigh 10 stone and i have an extremely high metabolism so I don't really have any body fat. Would this plan work for me to gain muscle or is it mainly for weight loss

[Billycon]

I'm a 17 year old lad, only been going to the gym for about 4 months. I only weigh 10 stone and i have an extremely high metabolism so I don't really have any body fat. Would this plan work for me to gain muscle or is it mainly for weight loss

I'm almost done with week 1, so get a second opinion, but I'm fairly certain that this is for losing body fat. The meals are structured in a way that you'll lose weight at least in the beginning I don't know if they change in the three months. I've lost 6 pounds in 6 days, probably a solid 1.5 the rest being water weight so I don't think that this is for you. Again get a second opinion though.
I think that a bulking program is better for you, higher calorie with less frequent cardio and meals so your metabolism isn't on overdrive.
I was doing allpro's beginner workout before this one I think it would be good for you especially since you're starting off. It goes through the basic workouts and gives you a good foundation, I did it only for two weeks because I felt ready to move on to something more intense but if you aren't familiar with all those exercises there you should definitely do it. I think that if I didn't take those 2 weeks to get the basic motions down I wouldn't be able to use good form to get effective results from this more intense workout

[Ghostkillah]

Thanks for the share

[FortMinor]

That's what DTP is for. And allot of guys have said they like it but its not considered a beginner program. Any one could do it. Its probably not the most effective for a beginner.

If i had tried that when i had first started i would have failed miserably. DTP is an exhausting strenuous type of lifting and you really need to already have a good handle on your form and range of movement.

Aside from that there are probably more beneficial programs for beginners.

I though the kris 12 weeks program for gaining muscle?
Do what is next? Im in 3rd week of DTP
I want to gain muscles

[mbarnes3382]

Does any one do this program Monday thru Friday and take Saturday and Sunday off other than the Cardio? Can this be done and still see the results

[painrage]

Does any one do this program Monday thru Friday and take Saturday and Sunday off other than the Cardio? Can this be done and still see the results

I'm sure how ever you get through it you'll see results. Kris says the rest days are optimal to the intensity of the work outs and to keep your body from adapting.

Personally if doing this as intended your fifth and some times fourth work outs will suffer from lack of energy and weakness starting about the 6 th week on. This may or may not translate into muscle loss from the dieting

[HisOwnHero]

I though the kris 12 weeks program for gaining muscle?
Do what is next? Im in 3rd week of DTP
I want to gain muscles

This program is more or less a weight cutting/loss program. You will retain/obtain good muscle tone but you will not put on any significant mass or get any real mass gains. The program is structured for you to be doing 40 minutes of cardio a day everyday for the duration of the whole program. The only way for you to get any kind of mass gains with this program would be to cut that cardio down a LOT or else you will be losing fat as well as muscle. I just finished week 6 and am down 25lbs. I am following the program spot on more or less in terms of the diet and exercise and I am lifting fairly heavy but nothing insane. I am noticing muscle tone and definition but my actual muscles are not gaining mass. I have lost enough weight and I am starting to look very thin to the point that I am debating cutting the cardio so that I can actually put on a little bit of size before the program is over. I'm afraid another six weeks with the prescribed cardio plan will leave me looking very unhealthy and super skinny by the time it's done if I keep losing weight the way I am.

DTP is for mass gain. It definitely is not a beginners program. If you do chose to do that program, be very careful with your lifts and make sure you are lifting heavy but not to heavy to the point of injury. Know your limits and make sure you follow the diet and remain focused throughout.

[Iudex]

I think I have been using dropsets wrong earlier. When I have seen the notation like for example 2 sets + 1 dropset, I thought for example:
1 set 12 reps 20kg
1 set 12 reps 20kg
1 dropset 28 reps 15kg

But from this program, and the loggingsystem, I've understand that, in dropsets you can do many drops? Like for example:
1 set 12 reps 20kg
1 set 12 reps 20kg
1 dropset 28 reps 15kg
1. drop 23 reps 10 kg
2. drop 10 reps 5 kg

Have I understood it correctly now?

And another question. I guess it is OK to kinda make a buffer account for rest days? I mean, of course I shouldn't mess up the intensity of the process too much (7 days training + 5 days rest..haha), but let's say if the program says 3 days on, 2 days off, I could instead do only 1 rest day, and collect the other one for another time when I only have 1 rest day. I mean to make the training a bit more flexible to my everyday- and travelschedule.

[FortMinor]

This program is more or less a weight cutting/loss program. You will retain/obtain good muscle tone but you will not put on any significant mass or get any real mass gains. The program is structured for you to be doing 40 minutes of cardio a day everyday for the duration of the whole program. The only way for you to get any kind of mass gains with this program would be to cut that cardio down a LOT or else you will be losing fat as well as muscle. I just finished week 6 and am down 25lbs. I am following the program spot on more or less in terms of the diet and exercise and I am lifting fairly heavy but nothing insane. I am noticing muscle tone and definition but my actual muscles are not gaining mass. I have lost enough weight and I am starting to look very thin to the point that I am debating cutting the cardio so that I can actually put on a little bit of size before the program is over. I'm afraid another six weeks with the prescribed cardio plan will leave me looking very unhealthy and super skinny by the time it's done if I keep losing weight the way I am.

DTP is for mass gain. It definitely is not a beginners program. If you do chose to do that program, be very careful with your lifts and make sure you are lifting heavy but not to heavy to the point of injury. Know your limits and make sure you follow the diet and remain focused throughout.

Im thin but I have little fat on abs and waist
What do you recommend after finish DTP?
Go with kris 12 weeks or another program?

Btw....Im on a diet since last June. My weight still same for awhile now

Weight 89-90kg
Height 178cm

I can post a pic if you want