12-Wk Hardcore Daily Video Trainer by Kris Gethin

[Adrian77]

Tyvm for your answers. I'm fine with using an Italian dressing marinade that is pretty healthy on my chicken. I'm going to buy all the rest of my supps next pay check because I want to go all out for this. I've been eating all my meals but its good to know that I can just make bulk of my chicken rice and broccoli. I'm taking 3 fish oil caps per day which should be good enough and its good quality fish oil.

I'd rather you gave that money to charity than give it to the supplement companies. The gains will be very similar either way.

[mikewither29]

A question for those who have successfully gone through the transformation:

After completion, did you reintroduce milk, fruits, healthy fats etc?

Did that make the weight come back?

Or I guess what I am trying to ask is whether it's hard to keep the weight off after you return to a more "normal" but still healthy diet?

[Adrian77]

A question for those who have successfully gone through the transformation:

After completion, did you reintroduce milk, fruits, healthy fats etc?

Did that make the weight come back?

Or I guess what I am trying to ask is whether it's hard to keep the weight off after you return to a more "normal" but still healthy diet?

Because you kill your metabolism to a degree by doing the program, it takes a couple of weeks of slowly increasing your food intake to minimise any rebound.

After that, it's all calories in vs calories out. You will keep the weight off if you stay at or below your maintenance.

You can eat 2 large quarter pounder meals a day if you wanted to, as long as it keeps you under. But what you find is that by eating cleaner, you will be full all the time because you can eat more volume with fewer calories.

So in summary you can eat whatever you want as long as you can stick to your calorie limits by doing so and not gain any weight.

[omnisis]

To date (just finished week 11), I have lost 27 lbs on this program and re-discovered strength that I haven't had in years. To me the real key to this program was the progression, I never just "got used" to any specific set of workouts or rep ranges, which was awesome. I'd have been hard pressed to put together something like this on my own. Most importantly (for me) I've been able to get more shredded than I have ever been. I have made only minor allowances to the default diet by adding things like walnuts, non-fat greek yogurt, natty p-nut butter (you'll be pulling this from my cold dead hands -- it's my one true dietary vice) and some fruits. Like Kris says, "If it ain't broke, don't fix it". I have been able to continue to lose weight even with my occasional allowances, mostly because I have been really good about my other food choices.

Just wondering for others that are moving on and looking for a new progressive program, what program are you doing? I've heard good things about Y3T. I don't really want to get "huge" since that's not my goal, I'd like to gain a size while containing to work on definition. Gaining too much fat has been an issue in the past for me so I want a program where I can still stay within 10-15 lbs of my "ideal" weight while bulking. Is this a reasonable goal?

[Adrian77]

To date (just finished week 11), I have lost 27 lbs on this program and re-discovered strength that I haven't had in years. To me the real key to this program was the progression, I never just "got used" to any specific set of workouts or rep ranges, which was awesome. I'd have been hard pressed to put together something like this on my own. Most importantly (for me) I've been able to get more shredded than I have ever been. I have made only minor allowances to the default diet by adding things like walnuts, non-fat greek yogurt, natty p-nut butter (you'll be pulling this from my cold dead hands -- it's my one true dietary vice) and some fruits. Like Kris says, "If it ain't broke, don't fix it". I have been able to continue to lose weight even with my occasional allowances, mostly because I have been really good about my other food choices.

Just wondering for others that are moving on and looking for a new progressive program, what program are you doing? I've heard good things about Y3T. I don't really want to get "huge" since that's not my goal, I'd like to gain a size while containing to work on definition. Gaining too much fat has been an issue in the past for me so I want a program where I can still stay within 10-15 lbs of my "ideal" weight while bulking. Is this a reasonable goal?

In my opinion, you can't effectively gain size (increase muscle mass) and increase definition (fat loss) at the same time. Pick one, commit to it, then switch to the other when necessary.

You need to control your diet so that you gain no more than 0.5-1lb each week. Do not allow your body fat % to go higher than 15%. When it does, you tend to get more issues with fat gain while bulking. I think this is what you experienced. Always eat at least 1g of protein/lb of lean body mass. This number has plenty of buffer in it, so don't think you need to go much more than this to optimise mass growth. You can increase it when cutting though to make that process easier.

Once you hit 15%, cut down to 10% by losing 1lb each week. If your cut lasts longer than 8 weeks you need to take a week eating at maintenance again before continuing. You probably need less volume while cutting too, so consider dropping the volume by 30-40% when cutting, BUT NOT THE WEIGHT.

You should consider doing Layne Norton's PHAT program: http://www.simplyshredded.com/mega-f...ated-2011.html

You could also try Lyle McDonald's Hypertrophy routine: http://www.jcdfitness.com/2009/01/ly...lking-routine/

You will get faster gains on a program that trains each muscle group twice a week over ANY program that trains them once a week. Unless you are on a serious amount of drugs, training each muscle group once a week is sub-optimal for mass/strength gains for most people.

[AJP1]

Adrian what do you mean drop the volume?
the last part of your post says to train twice a week but to drop the volume....

was confused a bit.

[GrimRipped007]

Day 1- Took my first step on the road to success.

[mikewither29]

Thanks for your replies!

Here's another one for those that weigh their foods - do you measure steak before or after grilling, my steaks seem to shrink a fair it, as if they have water in them or something?!

Also, omnisis has left some healthy fats and even fruits in his diet - would you say it's common among those who have achieved success with this program or is the more common (and successful) scenario sticking to the diet strictly?

I'm asking because I am definitely ready to follow it strictly if needed but feel it would be a shame to give up the occasional blueberries, low fat yoghurt or almond if it doesn't hurt.

[one2swag]

Adrian what do you mean drop the volume?
the last part of your post says to train twice a week but to drop the volume....

was confused a bit.

Train twice a week but do not go to failure, do less sets and/or lower weight = drop the volume

[one2swag]

Tyvm for your answers. I'm fine with using an Italian dressing marinade that is pretty healthy on my chicken. I'm going to buy all the rest of my supps next pay check because I want to go all out for this. I've been eating all my meals but its good to know that I can just make bulk of my chicken rice and broccoli. I'm taking 3 fish oil caps per day which should be good enough and its good quality fish oil.

Don't waste your money on supplements. All they will do is take the credit for your end results. You will see a lot of results just for being new at training and new at dieting correctly. The supplements will do absolutely nothing for you but empty your pockets.

The only supp that will give you real results and is very cheap in price is creatine. Buy yourself a Creatine MONOHYDRATE, they go for about 20$ for a 3 month supply. Take 3-5g everyday.

And if u ever get lazy to cook. Make sure you have yourself a low carb whey protein powder. I recommend Isopure since its zero sugar / carbs. 25g of protein/110 calories per scoop.

[one2swag]

Thanks for your replies!

Here's another one for those that weigh their foods - do you measure steak before or after grilling, my steaks seem to shrink a fair it, as if they have water in them or something?!

Also, omnisis has left some healthy fats and even fruits in his diet - would you say it's common among those who have achieved success with this program or is the more common (and successful) scenario sticking to the diet strictly?

I'm asking because I am definitely ready to follow it strictly if needed but feel it would be a shame to give up the occasional blueberries, low fat yoghurt or almond if it doesn't hurt.

I cook in bulk so i weigh my meat after its grilled when i prepare a meal. But you can weigh it whenever you want, aslong as you are tracking your calories with the right nutritional facts. 200g of grilled steak will have different macros then a 200g raw steak.

You will feel healthier and have the same results keeping fats in your diet.
I have done this program with the strict gethin diet, and also with a macro fitting diet. lost 30lbs on both. But i felt so much better and was so much easier doing it while fitting my macros.

google search "IFYM dieting", or "if it fits your macros" for in depth information

[AJP1]

Train twice a week but do not go to failure, do less sets and/or lower weight = drop the volume

makes sense...
Wasn't thinking....

I've been on the hunt for some twice a week routines...
found a couple routines always looking for new ideas.

[AJP1]

In my opinion, you can't effectively gain size (increase muscle mass) and increase definition (fat loss) at the same time. Pick one, commit to it, then switch to the other when necessary.

You need to control your diet so that you gain no more than 0.5-1lb each week. Do not allow your body fat % to go higher than 15%. When it does, you tend to get more issues with fat gain while bulking. I think this is what you experienced. Always eat at least 1g of protein/lb of lean body mass. This number has plenty of buffer in it, so don't think you need to go much mo
re than this to optimise mass growth. You can increase it when cutting though to make that process easier.

Once you hit 15%, cut down to 10% by losing 1lb each week. If your cut lasts longer than 8 weeks you need to take a week eating at maintenance again before continuing. You probably need less volume while cutting too, so consider dropping the volume by 30-40% when cutting, BUT NOT THE WEIGHT.

You should consider doing Layne Norton's PHAT program: http://www.simplyshredded.com/mega-f...ated-2011.html

You could also try Lyle McDonald's Hypertrophy routine: http://www.jcdfitness.com/2009/01/ly...lking-routine/

You will get faster gains on a program that trains each muscle group twice a week over ANY program that trains them once a week. Unless you are on a serious amount of drugs, training each muscle group once a week is sub-optimal for mass/strength gains for most people.

Lyle's program looks to simple, maybe it's tougher than it seems I'll have to try it.

[Adrian77]

Adrian what do you mean drop the volume?
the last part of your post says to train twice a week but to drop the volume....

was confused a bit.

The number of times you train a muscle each week/month is called frequency not volume.

Volume is the number of sets you perform for any given muscle group.

And just for the record, intensity is the percentage of your 1RM that you are using to perform a lift. eg failing at 13 reps is a weight about 50% of your 1RM, failing at 8 reps is about 80% of your 1RM. There are calculators for this online.

[one2swag]

makes sense...
Wasn't thinking....

I've been on the hunt for some twice a week routines...
found a couple routines always looking for new ideas.

If you can train 6 days a week try a 3day split. If not i find it kind of hard to fit in twice a week in less days.

Day1 : Legs, abs
Day2 : Chest, Shoulders, traps
Day3 : Back, arms
Day4: OFF or repeat

[Adrian77]

Lyle's program looks to simple, maybe it's tougher than it seems I'll have to try it.

Without knowing your lifting stats, it's hard for me to say. You'd have to give it a few weeks to see if it works for you or not.

Simple isn't bad. I find most people tend to over complicate things. Like there must be some secret method/supplement/diet in order to get big.

It's always best to start as simple as possible and gradually make it more difficult.

[AJP1]

The number of times you train a muscle each week/month is called frequency not volume.

Volume is the number of sets you perform for any given muscle group.

And just for the record, intensity is the percentage of your 1RM that you are using to perform a lift. eg failing at 13 reps is a weight about 50% of your 1RM, failing at 8 reps is about 80% of your 1RM. There are calculators for this online.

Yeah I don't get that technical with words.

[srihariv1]

Hi Kris/Guys,

I am going to start this program from next week.

Can someone please help me in the breaking down the meals?

For example

The diet says eggs whites, how many egg whits should I have? Same question regarding the oats and brown rice, what is the quantity?

And is there a set no of calories which need to be consumed during this program?

For ex If I am 180lbs what is the protein/carb/fat ration to be consumed as part of this program?

Thanks in advance for your answers.

[teebone21]

Hi Kris/Guys,

I am going to start this program from next week.

Can someone please help me in the breaking down the meals?

For example

The diet says eggs whites, how many egg whits should I have? Same question regarding the oats and brown rice, what is the quantity?

And is there a set no of calories which need to be consumed during this program?

For ex If I am 180lbs what is the protein/carb/fat ration to be consumed as part of this program?

Thanks in advance for your answers.

i need to know this also. I get the protein souce has be be no larger than my fist but what about everything else.

[Adrian77]

i need to know this also. I get the protein souce has be be no larger than my fist but what about everything else.

Everything is a fist size, Carb, protein, veg.

Oats is about 1 cup, 6 egg whites is plenty.

The starting point is just to get you into the ball park. You need to aim to lose as close to but no more than 2lbs each week if you are over 15%BF and 1-1.5lb/week under 15% BF.

In the first two weeks, you will lose a lot of water weight. So you could shed 3-5lbs over this time. By the third week, if you are still losing those kind of numbers, you need to increase your calories to bring it within the range. Losing weight too rapidly results in lost muscle mass which takes a lot longer to put back on.

Obviously if you are under the target range you need to cut calories. Usually by about 10%. On this program Kris gets you to keep protein high while cutting carbs. So you need to cut carbs by 20-25% to get the 10% total reduction in calories.

[wc068]

Where's the program? Don't see it

[Adrian77]

Where's the program? Don't see it

http://www.bodybuilding.com/fun/kris...ner-intro.html

[rookrook89]

Would kris gethin 12 week hardcore trainer be the optimal cutting program for someone looking to get from 19% body fat to below 10%?

[EFJ]

Would kris gethin 12 week hardcore trainer be the optimal cutting program for someone looking to get from 19% body fat to below 10%?

I'd say yes. When I did it the first time around I lost 3,5% body fat while maintaining muscle mass. I didn't follow the diet 100% and I partied every now and then, so you can imagine if I would have stuck to it 100% how much more I would have lost. All I can say is go for it man.

[Nobodychange]

I have a question for everyone who did the program. I am looking to cut and i dont want to really alter anything. How did you guys lose fat if you didnt know how much cals you were eating since the diet plan doesnt really have calories just a meal plan? I was thinking i could eat at defect and follow workouts but im sure the diet plan is there for a reason. Anyone Explain?

[mikewither29]

Meat aside, what do you guys use with the pasta and brown rice? Any sauces or spices people recommend that are not against the diet?

They are otherwise terribly bland to eat.

And when you grill your meat, do you put some oil in the grill pan? I find if I don't the meat sticks and even burns. Even when using a "non-stick" grill pan...

[EFJ]

I have a question for everyone who did the program. I am looking to cut and i dont want to really alter anything. How did you guys lose fat if you didnt know how much cals you were eating since the diet plan doesnt really have calories just a meal plan? I was thinking i could eat at defect and follow workouts but im sure the diet plan is there for a reason. Anyone Explain?

He explains in the video that a fist size of each serving is adequate to your needs. A fist size serving is approx 1 cup, just stick to this and you'll be fine.

[EFJ]

Meat aside, what do you guys use with the pasta and brown rice? Any sauces or spices people recommend that are not against the diet?

They are otherwise terribly bland to eat.

And when you grill your meat, do you put some oil in the grill pan? I find if I don't the meat sticks and even burns. Even when using a "non-stick" grill pan...

I just spiced with cayenne pepper etc...

Use non-stick cooking spray as explained in the video to avoid the meat from sticking to your pan.

[HelpTransformMe]

Hey guys its a new year almost and im ready to make a few changes with myself.

~ About myself ~

im 17 years old.
5'9 // 5'10
160 pounds
about 20% BF (im guessing... i've never calculated)
I'll be buying all the grocery for myself for the next 12 weeks


~My questions for nutrition ~ (some of them may be very very stupid so sorry)
After im done grilling everything and placing them in good portions to last a few days, is it safe to eat the portions cold?

How many times should i be eating a day for my age (would it differ from what his videos say)?

Since im going to school and i cant eat in class, how would i fit the meals into a student plan (can i combine meals for before school, lunch, and after)?

How many bottled water should i drink a day (if there is a certain amount)?

~My questions for supplements ~ (some of them may be very very stupid so sorry)
Are they all safe to be taken at my age?

Which ones are most vital for the transformation?

If i begin taking supplements and stop, will there be a negative result (dumb question)?

Do you have any recommended supplements?

~In general about the plan~
My goal is to have roughly a 10-15% body fat, is this a realistic goal?
How long before I notice some strength gains (example would be like alot more push ups)?

I can add on any further information if needed or if i accidently left any information out.

[GrimRipped007]

Week 1 finished. Dropped 9 pounds and 3 inches waist. Can't wait to finish the whole 12 weeks.
Note: i incoporated the 300 twists from day 1 that Kris starts in Week 3.

~My questions for nutrition ~ (some of them may be very very stupid so sorry)
After im done grilling everything and placing them in good portions to last a few days, is it safe to eat the portions cold?
Yes
How many times should i be eating a day for my age (would it differ from what his videos say)?
6meals a day. fist size portion doesn't matter how old you're
Since im going to school and i cant eat in class, how would i fit the meals into a student plan (can i combine meals for before school, lunch, and after)?
You can combine them in 3 meals/day instead of 6 i think. but, the idea for 6 meals is too keep you full and avoid cravings.
How many bottled water should i drink a day (if there is a certain amount)?
3.8litres minimum
~My questions for supplements ~ (some of them may be very very stupid so sorry)
Are they all safe to be taken at my age?
Multi,Fish,Protein = Yes You don't really need a burner/creatine right now. Assuming you're referring to the ones in the stacks.
Which ones are most vital for the transformation?
None
If i begin taking supplements and stop, will there be a negative result (dumb question)?
No
Do you have any recommended supplements?
Multi,Fish,Protein

~In general about the plan~
My goal is to have roughly a 10-15% body fat, is this a realistic goal?
Yes
How long before I notice some strength gains (example would be like alot more push ups)?
You'll figure this out on your own as you go with the program. Every one has a different body/strength level.

If i am wrong somewhere. Anyone feel free to correct me.