from dirty bulking to Mr Jr Manitoba

[avyion12]

- I've been training now for almost 5 years
- I started bodybuilding to become healthier, leaving the Gamer-sedentary lifestyle. by 20 years old (last year), i have spent an accumulated over a YEAR (yes, 365+ days sat constantly infront of my screen) playing world of warcraft and runescape. i had pizzas, poutines and burgers on a daily basis when i was playing 8+ hours a day.
- by 19 years old, i was able to deadlift 500 from the ground strapless, squat 405 parallel, and bench 315 to chest and pause naturally.
- at 20 years old, i decided to do my first show, MABBA novice championships. i earned 2nd place in both lightheavy-weight and junior classes. i weighed in at 188lb @ ~6% bodyfat.
- at 21 years old, i've hit 635 deadlift raw, 550 squat parallel and 405 bench with a pause at chest. i also recently earned 2nd place in heavyweight and the title of Mr Jr Manitoba for my provincial championships.

At 20 weeks out in the first week of January 2013, i was 235lb, at least 1000% bodyfat, and sluggish. i bulked to the point i thought i'd make more gains cause i had that stupid lee-priest dirty bulk mentality. the "life fat and be happy" philosophy now does not have a place in my life.
at the show, i weighed in at 200lb, around 4% bodyfat. 4 days post show and i've gained 16lb cause of water and candy... lol. and pizza. Just thought i'd share, especially the 20-week transformation. it's possible to do, but like i always say:
Not in rivers, but in drops.

what did i do? this:
Training
Monday – Chest/abs
Tuesday – Back/bi
Wednesday – Delt/tri
Thursday – Abs/cardio
Friday – Fore/arms
Saturday – legs
Sunday – Cardio
Cardio – 40M every day 15% incline @ 3.0-3.5MP/H
Training & cardio split up AM and PM respectively.

Nutrition
Meal 1 – 1c oats, 1 scoop whey, 1tsp cinnamon, 1 tbsp fish oil & 750ML black coffee
Meal 2 – 6oz X-L ground beef, ¾ cup quinoa, broccoli
Meal 3 – 6oz X-L ground beef, ¾ cup quinoa, spinach
Meal 4 – 8oz chicken breast, ¾ cup quinoa, broccoli
Meal 5 – 8oz chicken breast, spinach, fat-free cheese slice
Meal 6 – 2 scoops whey, ½ cup egg whites, 1 TBSP natural PB, cinnamon into carb-free protein pancakes

If you ever want to talk, ask questions, browse pics etc.. I do have an email. Jh.avyion@gmail.com, instagram @Avyion and the bodyspace here. I love to talk with people, give and receive advice and be apart of a sweet community.

[JeffyDOS]

Insane cut man. Tech?

[avyion12]

Insane cut man. Tech?

Thanks Jeff. What you mean by Tech?

[JeffyDOS]

Are you natty? Just curious if your nips are like that from cell tech or just genetics... I have the same kind of nips

[avyion12]

Are you natty? Just curious if your nips are like that from cell tech or just genetics... I have the same kind of nips

To answer natty - no. BUT, i've had it MUCH MUCH worse since i was 12. they're at their best at the moment, both my dad and grandfather have the same, and unfortunately transfers over to me. It is actually one of the initial reasons for starting bodybuilding cause i hated it so much. The lump i used to have is nearly non-existant, but the nips still puff out. and it's also hot on stage so... they'll show lol. backstage where it's cold its unnoticed.

[JeffyDOS]

To answer natty - no. BUT, i've had it MUCH MUCH worse since i was 12. they're at their best at the moment, both my dad and grandfather have the same, and unfortunately transfers over to me. It is actually one of the initial reasons for starting bodybuilding cause i hated it so much. The lump i used to have is nearly non-existant, but the nips still puff out. and it's also hot on stage so... they'll show lol. backstage where it's cold its unnoticed.

Reps when I'm off r/c for being honest.

The heat makes mine puff out so bad, I feel you on that. You've added a chit load of mass though so it looks way better than it did before I'm sure.

Regardless, you look great man! Keep it up.

[jeffl1980]

Great job man....looking beast. Repped

[WorkoutFreak219]

To answer natty - no. BUT, i've had it MUCH MUCH worse since i was 12. they're at their best at the moment, both my dad and grandfather have the same, and unfortunately transfers over to me. It is actually one of the initial reasons for starting bodybuilding cause i hated it so much. The lump i used to have is nearly non-existant, but the nips still puff out. and it's also hot on stage so... they'll show lol. backstage where it's cold its unnoticed.

Gyno?
Goodstuff op.

[avyion12]

Gyno?
Goodstuff op.

unfortunately, yea.. I had it since i was 12, and had never gone away. even being that lean doesn't get rid of it, a-dex, mast, nothin. It used to really get to me, to the point i'd never remove my shirt for more than a couple seconds and hide away. now? doesn't bother me, i can't change anything so why worry? and besides, like hell i'm dropping hundreds of dollars on a surgery for it and out of the gym for 6 weeks. that money can go towards food lol.

[WorkoutFreak219]

unfortunately, yea.. I had it since i was 12, and had never gone away. even being that lean doesn't get rid of it, a-dex, mast, nothin. It used to really get to me, to the point i'd never remove my shirt for more than a couple seconds and hide away. now? doesn't bother me, i can't change anything so why worry? and besides, like hell i'm dropping hundreds of dollars on a surgery for it and out of the gym for 6 weeks. that money can go towards food lol.

You can train 2weeks after.
A buddy did.
Have you tried Letro?

[avyion12]

You can train 2weeks after.
A buddy did.
Have you tried Letro?

Didn't want to try much more than dex. I dont know how much more it'd do for me at this point though.

[keramon02]

Thought you looked amazing at Provs! Reps from Manitoba. Night and day difference from last year.

[onaed]

Thought you looked amazing at Provs! Reps from Manitoba. Night and day difference from last year.

Nice transformation. I had natural gyno from age 12 and had it removed in my mid 20s and happy to have made that choice. It sucks having it from that age onwards. It's nice you can live with it and be at peace. Drove me up the wall (or rather, indoors as a teen).

Awesome job. The work you put in shows. Congrats.

[avyion12]

Very understandable. I shrug it off lol. not worth the stress anymore, right?

Nice transformation. I had natural gyno from age 12 and had it removed in my mid 20s and happy to have made that choice. It sucks having it from that age onwards. It's nice you can live with it and be at peace. Drove me up the wall (or rather, indoors as a teen).

Awesome job. The work you put in shows. Congrats.

[avyion12]

lol thanks man! repping MB best i can

Thought you looked amazing at Provs! Reps from Manitoba. Night and day difference from last year.

[ABOMBZ]

Had to log in to rep Amazing results and Impressive Physique. I think you would be someone that I could use some great advice myself having close to the same frame and seeing how quickly you were able to change your body. I also had gyno but far worse on my right side that I recently just had removed by insurance ($200 deductible only) and was only out of "lifting" for a week. Was able to do cardio after about 4 days FYI. I was wondering your advice on leaning out within 8 weeks (getting married and honeymoon August 9th) with the goal of looking as close to your physique as possible. One pic in my Avi sittting at 5'9" 196 right now prob around 15%. Your thoughts while incorporating crossfit workouts 3-4x/week and basketball 1-2x/week 40 min games. Thanks man great work.

[avyion12]

Hey ABOMBZ,
8 weeks is a good time to lean out a fair bit, provided the workouts, nutrition and consistency are there. I don't know much about crossfit workouts other than circuit training and oly-lifts. but try to go heavy as possible and push your limits. create logs/papers where you track your efforts each week and try to beat it the following workout or week. Even 3 weeks post-show for me, with no real cardio other than working outside for my job, eating about 40% more calories, i'm only 10lb heavier than stage weight (dont forget water). This definitely came from carbohydrate reintroduction which then went into heavy lifting. you'd be surprised how much energy is required to squat 500lb, deadlift 550lb or db row 150's. So keep it heavy.

Nutritionally wise, adding onto my post-show situation, i tend to keep carbs moderate, fats moderate and protein high. carbs are higher
1) breakfast (1c oats w/ banana, honey)
2) pre-workout (150g pasta dry-weight)
3) post-workout (simple sugar post and then another large carb meal like 2-3 cups quinoa an hr after the post drink)

other times, carbs are lower. These are great times to take advantage of one of the most powerful hormones in your body - insulin. other meals, like my 2nd meal, only have mb a cup of quinoa (~35g carb). last meal before bed is usually carbless or close to it. ie: 1 scoop protein, 2 TBSP greek yogurt plain w/ 1/2 cup cottage cheese and cinnamon, cocoa and nutmeg. or even 5 eggs. you get to learn your body over half a year of consistent dieting or longer pretty fast.

Hope that helps... any other Q's feel free to message me. glad to help (y).

Had to log in to rep Amazing results and Impressive Physique. I think you would be someone that I could use some great advice myself having close to the same frame and seeing how quickly you were able to change your body. I also had gyno but far worse on my right side that I recently just had removed by insurance ($200 deductible only) and was only out of "lifting" for a week. Was able to do cardio after about 4 days FYI. I was wondering your advice on leaning out within 8 weeks (getting married and honeymoon August 9th) with the goal of looking as close to your physique as possible. One pic in my Avi sittting at 5'9" 196 right now prob around 15%. Your thoughts while incorporating crossfit workouts 3-4x/week and basketball 1-2x/week 40 min games. Thanks man great work.

[WL93]

Wow- amazing work and dedication!

How did you manage to eat so much chicken? So you did that body split you posted, and ate mainly protein, with some carbs? Looks like you tried to keep carb intake minimal, true?

I started a bulk a week ago after cutting 50lbs, been lifting for the past 4 months with the primary goal of fat loss, but now wanting to make bulking my primary goal.

I am having to constantly discipline myself not to eat pizza, and deserts as an excuse because I am bulking!

Would appreciate advice

[ShreddedBrahhh]

strong gyno

[avyion12]

Hey WL93,
lol, it's not as hard as you think. A lot of people are jaded in that they think they must have bland, tasteless chicken for results and is completely untrue. I ALWAYS salted my food - i sweat a lot and drink 6L water per day, so if im flushing that much sodium, put it back in. With that split, i did have carbs, absolutely. However, keep in mind this was my diet as of 2 weeks out. 6 weeks out, my meals 2-5 had a cup of quinoa each, rather than only 2 meals of 3/4 cup. You can do a diet like this, absolutely, but if you're looking to add size, increase the carbs. with that diet, i increase my carbs from say 3/4 cup per meal to 2 cups per meal. Also make sure whever you're adding in, say carbs, do it over time. don't go from 150g carbs a day to 600 over a long time. you'll blow up, and not in a good way. go from 150 to 225, and 7-10 days later, 275, then 325, 400 etc. your body is great at adapting, but too much too fast will just be detrimental rather than beneficial.

as for gaining, you can pizza and deserts, absolutely. but with that said, my 20 week out picture, i thought i could do that any time cause i was "bulking". having 5 breakfast burritos from McD's or pizza every other day won't make you gain muscle any faster, and stripping fat off is a pain in the ass.

Eat good, but live. don't become a fitness hermit. lift as heavy as possible with good form. weight and form equilibrium for lifting is where you want to be. I'd rather squat 495x5 parallel than 405x10, or 550x2 partial.there's a point of middle ground, find it and you'll be set.

Wow- amazing work and dedication!

How did you manage to eat so much chicken? So you did that body split you posted, and ate mainly protein, with some carbs? Looks like you tried to keep carb intake minimal, true?

I started a bulk a week ago after cutting 50lbs, been lifting for the past 4 months with the primary goal of fat loss, but now wanting to make bulking my primary goal.

I am having to constantly discipline myself not to eat pizza, and deserts as an excuse because I am bulking!

Would appreciate advice

[WL93]

Hey WL93,
lol, it's not as hard as you think. A lot of people are jaded in that they think they must have bland, tasteless chicken for results and is completely untrue. I ALWAYS salted my food - i sweat a lot and drink 6L water per day, so if im flushing that much sodium, put it back in. With that split, i did have carbs, absolutely. However, keep in mind this was my diet as of 2 weeks out. 6 weeks out, my meals 2-5 had a cup of quinoa each, rather than only 2 meals of 3/4 cup. You can do a diet like this, absolutely, but if you're looking to add size, increase the carbs. with that diet, i increase my carbs from say 3/4 cup per meal to 2 cups per meal. Also make sure whever you're adding in, say carbs, do it over time. don't go from 150g carbs a day to 600 over a long time. you'll blow up, and not in a good way. go from 150 to 225, and 7-10 days later, 275, then 325, 400 etc. your body is great at adapting, but too much too fast will just be detrimental rather than beneficial.

as for gaining, you can pizza and deserts, absolutely. but with that said, my 20 week out picture, i thought i could do that any time cause i was "bulking". having 5 breakfast burritos from McD's or pizza every other day won't make you gain muscle any faster, and stripping fat off is a pain in the ass.

Eat good, but live. don't become a fitness hermit. lift as heavy as possible with good form. weight and form equilibrium for lifting is where you want to be. I'd rather squat 495x5 parallel than 405x10, or 550x2 partial.there's a point of middle ground, find it and you'll be set.

Being Pakistani, there's no way I can handle bland chicken. I will always add at least spices before cooking. I am lifting heavy, and with proper form I hope. I go ATG and lift as heavy as I can with squats - ok perhaps not my heaviest because I am "scared" but I ensure progression and overload, and switch between front and back squats between workouts.

With deadlifts I have no problem going real heavy, and bench I have only starter properly recently and progress is coming along nicely.

Not a day goes by when I am not researching form for the big lifts to ensure I can get all the tips and hints I need, and it has helped a great deal. Obviously I have to be careful to ensure I am getting advice from reputable, experienced sources.

Sorry- feel like I have hijacked your thread.

Stopping myself from becoming obsessed/fitness hermit is something I have to think about everyday. It's easy for my day to revolve just around my workout and cooking/eating.

[avyion12]

There's nothing wrong with making your fitness goals and tasks prioritized. it's another thing when you're so frightened to have a condiment, or to not do X-amount of cardio, or going out with your family for a meal that it puts you in a stressful and even resentful place. I make my meals everyday, have my pre-made quinoa and mashed potatoes in the fridge, 3-4 servings of portioned proteins. but if my girlfriend, or parents or friend asks the odd time to go out for a meal, or for some pool and beer, why not? also another deterrent to going out more is the economic loss lol.

Being Pakistani, there's no way I can handle bland chicken. I will always add at least spices before cooking. I am lifting heavy, and with proper form I hope. I go ATG and lift as heavy as I can with squats - ok perhaps not my heaviest because I am "scared" but I ensure progression and overload, and switch between front and back squats between workouts.

With deadlifts I have no problem going real heavy, and bench I have only starter properly recently and progress is coming along nicely.

Not a day goes by when I am not researching form for the big lifts to ensure I can get all the tips and hints I need, and it has helped a great deal. Obviously I have to be careful to ensure I am getting advice from reputable, experienced sources.

Sorry- feel like I have hijacked your thread.

Stopping myself from becoming obsessed/fitness hermit is something I have to think about everyday. It's easy for my day to revolve just around my workout and cooking/eating.