Chillz PHAT Workout Log

[chillz]

Hi Workout section I have decided to make a log of my progress and goals mainly for myself to keep a note of my improvements in strength and aesthetics but also in hope to give inspiration for other members and lurkers.

Background:

I used to be fairly athletic during my time at school until I was 16, I was in the school X-Country team, ran 10km every saturday in races, went to training 3x a week and played football (soccer) every day for an hour at school.

When I moved to College (Community college I think you call it in America? 16-18yo) I ate very much the same stuff but was missing out on all the exercise I used to do.

After going from around 60kg (132lb) to 90kg (200lb) of fat in less than a year my girlfriend kindly pointed out how I wasn't in the same shape as I was before. It was then that I took a step back and looked in the mirror as if through somebody else's eyes and realized how badly things had got with my physique. Within a week of this eye opening realization I signed up to a local gym and from doing no exercise and never lifting started lifting 7 days a week. My aim wasn't to build muscle at this point, it was purely to get rid of as much fat as possible. I did HIIT 3x a week and was running 5 miles 7 days a week after my workouts.

As you'd expect such a drastic change in lifestyle came with drastic results. From October 2010 to January 2011 I went from 90kg(200lb) all the way down to 65kg (143lb).
Here is me at my fattest point: I don't even recognize myself, I am still in shock how I could ever get to that much of a slob. But it's now the past and I'm going in the right direction.


This is me at the end of January after doing my crazy cut and learning to lift. When I started lifting in October I couldn't even hold the bar of bench press without my arms swaying side to side trying to stabilize it.

This is me today: Although it appears I haven't made many physical gains my lifts have gone up tremendously compared to what they were back then. I went from not knowing how to lift at all to understanding how my body reacts to different lifts and what feels good for me.






After wasting the majority of the last few months staying around the same physique due to stress at college and becoming a carnivore after spending 18 years of being a vegetarian and never once eating any kind of meat. I am slowly becoming more adapt to eating meat and I hope to feel comfortable eating chicken breast regularly.

This past week I have started Layne Norton's PHAT: http://www.simplyshredded.com/mega-f...ated-2011.html

I've decided I should start bulking slowly seeing as I still have very little muscle for it to be worth cutting. I am consuming 2500kcal a day consisting of 281g Carbs 69g Fats and 188g Protein. Unfortunately as I'm an Endomorph I fear that I may put on a large amount of fat so I've decided to play it safe and start with 2500kcal and if I'm not growing then slowly raise it to 2750kcal.

Thanks a lot for reading through my Journal and I hope you look forward to hearing about my lifts and progress.


http://www.myfitnesspal.com/mikeyboy909This is my profile on MFP. Make sure to add me and shout abuse if I'm not hitting my macros

[DW22]

Goodluck bro

[olibeast]

in.

[Railingz]

innn

[chillz]

strong input brahs lol

[B3AU]

train past failure every workout and eat as much protein as you can

simple but be consistent and you'll get there

[VendettaV2b]

In

subbed

[chillz]

I think it's only the UK Crew that care to give any feedback, and even that is limited lol. Don't be afraid to give any help or information you may think you could share!

[chillz]

Doing my 4th workout of PHAT tomorrow, lower body hypertrophy

[Gosha]

good luck bro
2750 kcal seems to high for an endomorph but see how it goes id aim for 1lbs a week

[GeneralBroseph]

in and subbed.

[chillz]

good luck bro
2750 kcal seems to high for an endomorph but see how it goes id aim for 1lbs a week

Yeah I wasn't quite sure. On 2500 to see what that's like, and I run to and from the gym 1.5-2 miles each way so that's a large amount of kcal I expend on travelling.

in and subbed.

Thanks brah.


Workout today didn't go too well (legs hypertrophy) as my gym didn't have many of the machines needed and it was my first time trying stuff such as Hack squats = grazed up calfs and ankles lol

[chillz]

Looking forward to chest and arms hypertrophy tomorrow!

[Jab1]

Looks like you're on the right track now Chillz. If you have any questions, feel free to shoot me a PM any time.

[chillz]

Looks like you're on the right track now Chillz. If you have any questions, feel free to shoot me a PM any time.

Thanks a lot, I appreciate it greatly.


Chest and arms went good today! very good pump.

[Jab1]

Nice.

What are your lifts like at the moment, and what are your goals?

[chillz]

Nice.

What are your lifts like at the moment, and what are your goals?

Bench is around 60kg x 5 (132lb)
Squat is around 70kg x 5 (154lb)
Deadlift is around 100kg x 5 (220lb)

My desired physique would be to be around 175-180lb shredded. If I could ever get to 15.5-16" arms that are lean with an aesthetically proportionate physique I'd be the happiest man alive.

[olibeast]

where are the workouts?

[chillz]

where are the workouts?

I've just finished my first week of PHAT, I was working out what kind of weights to lift in each exercise so I don't burn out straight away yet work to my maximum potential.

I'm starting my second week of it on saturday with upper body power, I will post how it goes afterwards

[Jab1]

Bench is around 60kg x 5 (132lb)
Squat is around 70kg x 5 (154lb)
Deadlift is around 100kg x 5 (220lb)

My desired physique would be to be around 175-180lb shredded. If I could ever get to 15.5-16" arms that are lean with an aesthetically proportionate physique I'd be the happiest man alive.

Solid goals. You should expect to weigh at least 20lbs over your target weight before you cut to be very lean at that weight. Very doable, if you double your lifts and practice your fork curls.

With your lifts at this level you can realistically expect to add about 5kg every week or two for a few months yet - IF you are eating enough.

[chillz]

Solid goals. You should expect to weigh at least 20lbs over your target weight before you cut to be very lean at that weight. Very doable, if you double your lifts and practice your fork curls.

With your lifts at this level you can realistically expect to add about 5kg every week or two for a few months yet - IF you are eating enough.

Thanks a lot for the support. How many years or whatever would it take to get to 175lb lean? what would be a respectable weight to aim for off this bulk without going too overboard with fat gain, as you can see from my avi I'm already probably like 16-18%. Considering I'm 160-162lb right now, what should I aim for? 175lb then cut to 165? I honestly don't know as I've never bulked before, so far my fitness lifestyle has just been cutting down from how fat I managed to become. And really that much up? wow!

[Jab1]

Thanks a lot for the support. How many years or whatever would it take to get to 175lb lean? what would be a respectable weight to aim for off this bulk without going too overboard with fat gain, as you can see from my avi I'm already probably like 16-18%. Considering I'm 160-162lb right now, what should I aim for? 175lb then cut to 165? I honestly don't know as I've never bulked before, so far my fitness lifestyle has just been cutting down from how fat I managed to become. And really that much up? wow!

Just aim to add about 1lb a week, and you shouldn't gain too much fat - SO LONG as you are training hard. When you hit 175, reassess at the time but I wouldn't recommend cutting straight away. At the least, spend some time holding that weight and recomping (eating at maintenance + getting stronger to get a bit leaner at the same weight).

Aim for 190lbs, and reassess at 175. If you are feeling good, keep going, otherwise recomp a bit then start adding weight again. Don't cut too soon (that was a big mistake I made early on).

And yeah, if you are pushing yourself hard, eating enough and resting properly you can expect pretty rapid strength increases for a while.

[chillz]

Just aim to add about 1lb a week, and you shouldn't gain too much fat - SO LONG as you are training hard. When you hit 175, reassess at the time but I wouldn't recommend cutting straight away. At the least, spend some time holding that weight and recomping (eating at maintenance + getting stronger to get a bit leaner at the same weight).

Aim for 190lbs, and reassess at 175. If you are feeling good, keep going, otherwise recomp a bit then start adding weight again. Don't cut too soon (that was a big mistake I made early on).

And yeah, if you are pushing yourself hard, eating enough and resting properly you can expect pretty rapid strength increases for a while.

You think all the way to 190lb from 160? I did upper power today and my strength gains are already noticeable!

Last week with my barbell rows I was doing 40kg's and this time I was doing 50kg's with ease, didn't even tire me. My dumbbell bench has gone up, I'm using 25kg's (55lb) in each hand for the 3x5 but I thought I'd try 30kg's for the first set, I've never been able to lift them once yet I managed 2 perfect ROM reps.

[Jab1]

You think all the way to 190lb from 160? I did upper power today and my strength gains are already noticeable!

Last week with my barbell rows I was doing 40kg's and this time I was doing 50kg's with ease, didn't even tire me. My dumbbell bench has gone up, I'm using 25kg's (55lb) in each hand for the 3x5 but I thought I'd try 30kg's for the first set, I've never been able to lift them once yet I managed 2 perfect ROM reps.

Definitely mate, my first proper bulk I went from 145lbs to 175lbs in about 6 months total time. 30lbs is completely reasonable in a year for a beginner. The best thing about putting on muscle, is even if you do add a bit of fat, the muscle displaces it and you look better anyway.

Awesome work with the lifts, if you keep pushing it like that and gaining the weight then you'll do just fine.

[chillz]

Definitely mate, my first proper bulk I went from 145lbs to 175lbs in about 6 months total time. 30lbs is completely reasonable in a year for a beginner. The best thing about putting on muscle, is even if you do add a bit of fat, the muscle displaces it and you look better anyway.

Awesome work with the lifts, if you keep pushing it like that and gaining the weight then you'll do just fine.

yeah I guess that's a fair point, although I've only got 15lb or so of fat on me it is all around my waist and looks shocking, but even if I add another 15lb of fat, if I'm adding double that of muscle it'll look no where near as bad. Thanks a lot man. I had lower power today but my lifts were shocking as I've been very busy all day so instead of not lifting at all today and missing my workout I thought I'd go anyway (at 7:30pm) so was too tired to do much.

[chillz]

todays back and shoulders went great!

I'm still learning what weights to use to fit it into the rep range brackets as often it may be I choose a weight too light or too heavy for the range required.

My lifts were around this:

Barbell row:
55kg(121lb) 3x3
Rack chins: (bodyweight)
1x10
1x8
1x6
Seated Cable Row
75kg (165lb)
3x8
One Arm Dumbbell Rows30kg (66lb)
2x8
1x6
Close Grip Pulldown
60kg (132lb)
2x15
Seated Shoulder Press
17.5kg (39lb)
1x12
1x10
1x6
Upright Rows
30kg (66lb)
2x15
Side Lateral Raise
7.5kg (17lb)
1x8
6kg (13lb)
1x10
5kg (11lb)
2x15

And then I did some core work, mostly hanging leg raises where I was doing 3x10 bodyweight

[olibeast]

29 posts later and we have a workout.

gjcm

[chillz]

29 posts later and we have a workout.

gjcm

you are one cheeky kunt mate I swear :P

[happylifter]

you are one cheeky kunt mate I swear :P

he has a point you should hae still posted workouts so you can see progress

[AruMyron]

Subbed you cheeky kunt. Will unsub if you don't post workouts each time you do with in a decent format with bold signifying PR's (semi-srs)