Sick AF 1 year and 11 month natty transformation, fuaa!

[MichaelGroen]

Great, thanks for getting in touch.

So you cycle through those three in that order, 6-8 weeks ish each.
If they are the gains you made they are fantastic.

I presume therefore now you will just cycle through the 3 again, including doing the 12 weeks again as laid out? Or just make a few adjustments?

Thinking about trying this out.

I think it has worked great, but I think I'm going to skip the Lazar Angelov one. That one's not for me.
Instead of the Lazar Angelov one I will do the 2 routines of Jeff seid.

- ShapeYou Club Shredded routine (youtube: Jeff Seid)
- Simplyshredded.com Jeff Seid routine http://www.simplyshredded.com/jeff-seid.html

[JBarrow122]

This is my journey so far. My 1 year and 11 month natural transformation.
Instagram: michaelgroeneveld

Mad transformation!
Just wondering... what made you do the high volume high frequency split workouts apposed to something like SS which is recommended to people all the time?

Obviously it worked but was curious what made you do differently.

[MichaelGroen]

Mad transformation!
Just wondering... what made you do the high volume high frequency split workouts apposed to something like SS which is recommended to people all the time?

Obviously it worked but was curious what made you do differently.

First of all, I never wanted to be a powerlifter.Having strength is something different than being musculair. Having strength has more to do with your nervous system.

Steve Cook and Lazar Angelov had the physique I wanted, so why not do THEIR training routines.

[JBarrow122]

Cheers, makes sense. Looking forward to starting!

[JBarrow122]

So you just went straight in with one of those 3 workouts? Thinking of starting the big man on campus one

[MichaelGroen]

Cheers, makes sense. Looking forward to starting!

This is the best thing you can do with your life bro! Every pound u gain your confidence will rise with everything!
Don't let anyone stop you achieving your goals and **** what everyone else thinks!

Goodluck with ur journey mate

[JohnMariettePT]

Height at beginning was 5'10,5 and now it's 6'0''. So that's a growth of 4 cm. Yeah, sorry I reacted so defence. It's just annoying when I am really natty and everyday someone is saying I'm on roids at my gym.

Honestly this is not meant to be a personal attack but 6 foot 163 is not big, i dont think anyone would question if natty. I think everyone believes you.

Btw you look great.

[TheLetterD]

Impressive.

[MichaelGroen]

Honestly this is not meant to be a personal attack but 6 foot 163 is not big, i dont think anyone would question if natty. I think everyone believes you.

Btw you look great.

Everyone thinks I'm way heavier than 163, that's the problem. And I grew really fast at one point. Like 90% at my gym thinks i'm not natty, and they tell me that, but I don't care lol.

[MichaelGroen]

So you just went straight in with one of those 3 workouts? Thinking of starting the big man on campus one

Yes, that is what I did

Impressive.

Thnx bro!

[STT816]

impressive good job man....

but as far as you saying why you didn't do starting strength....I believe you would of got just as good results from that with added assistance exercises. Maybe try it out see how you like it, I recently made the switch from bro splits and got into powerlifting style. I would never turn back. It keeps me motivated and makes me compete against myself.

keep it up!

[MichaelGroen]

impressive good job man....

but as far as you saying why you didn't do starting strength....I believe you would of got just as good results from that with added assistance exercises. Maybe try it out see how you like it, I recently made the switch from bro splits and got into powerlifting style. I would never turn back. It keeps me motivated and makes me compete against myself.

keep it up!

Thnx bro, you keep it up aswell! I do squats, bench press, deadlifts etc. , but I don't go under 6 reps, it's no use for me. I want aesthetics, don't want anything to do with powerlifting, but thnx for the advice!

[MichaelGroen]

Answering all questions, so if u have any ask them!

[george233]

Hey OP can you help me out?
What routine did you use?

[george233]

Nvm saw routines.
How much of weight with 6 reps can you do on the bench?
I started with SS but only due to me doing a failed bb split in the beginning. My lifts sucked. That's why I've stuck with powerlifting style. You got great results. How long does it take for your strength to increase?

[vumpilol]

obv stronk viking genes, looking good! :P

[george233]

What's your ab routine like?

[MichaelGroen]

What's your ab routine like?

I have weaker lower abs, so I basically only train lower abs and obliques now. I do leg raises, knee raises (switching sides), leg raises on the floor, russian twists, knee to elbows and vacuums (for inner abs).

[MichaelGroen]

Nvm saw routines.
How much of weight with 6 reps can you do on the bench?
I started with SS but only due to me doing a failed bb split in the beginning. My lifts sucked. That's why I've stuck with powerlifting style. You got great results. How long does it take for your strength to increase?

I only do incline bench, but I never tested how much weight I can do, because I don't care about strength. I just want the most aesthetic physique possible.

[MichaelGroen]

obv stronk viking genes, looking good! :P

Haha bro, actually it's my Ukrainian genes that gave me this physique (the wide back, small waist and wide shoulders).
I'm only half Dutch. Other half is Ukrainian.

[george233]

Oh no I didn't mean how much. Just on a normal day how much do you put on the incline for reps? Lately I've been thinking about doing the switch because I too want aesthetics. Been doing SS and then went into Phat. However, I think its time for me to return to something towards aesthetics which was my main goal.

[MichaelGroen]

Oh no I didn't mean how much. Just on a normal day how much do you put on the incline for reps? Lately I've been thinking about doing the switch because I too want aesthetics. Been doing SS and then went into Phat. However, I think its time for me to return to something towards aesthetics which was my main goal.

Ohhh like that haha, I misunderstood u. Well when I do an incline bench, I superset it with incline flyes. So I do a warump set on the incline bench of 15 reps on like 30kg. Than I'll do 12 reps of 50kg, 10 reps of 55kg, 8 reps of 60kg, 6 reps of 65kg.

But I do a different grip which puts the stress off the shoulders and puts it on the inner and upper chest completely.

[Nicklk1795]

I sent you a private message with some directive questions.

[MichaelGroen]

I sent you a private message with some directive questions.

Cool, I'll answer them for you if I can

[MichaelGroen]

More questions? Also answering questions private!

[Juxt]

Did you use any supplements?

Calories/Protein/Fat amounts per day?

[MichaelGroen]

Did you use any supplements?

Calories/Protein/Fat amounts per day?

During my bulk I used: Lean weight gainer (not necessary, but I'm a bad eater), Whey Isolate, Casein and a form of creatine (so creatine monohydrate or preworkout).

Currently I'm cutting and I'm using: Whey Isolate, Casein, Creatine and BCAA's (about 20 grams of BCAA's per day).

Calories are now at around 2000. Protein is around 235g, fat is at 48 gram and the rest is carbs, I think it's like 160 gram.

[Micky1407]

Great progress man! I like that you are focussed on aesthetics so don't care about how strong you are and how much you can bench! I too am working towards aesthetics and get sick of people asking me what I bench and squat! My response is always the same as yours

What I would give for your abs, I really need to start hitting them hard, how often do you train abs? Do you do all ab exercises on the same day or split them up throughout the week etc to work different sections? Any info/help on ab progression would be greatly appreciated!

[Juxt]

Calories are now at around 2000. Protein is around 235g, fat is at 48 gram and the rest is carbs, I think it's like 160 gram.

Any perticular reason for 1.5g per lbs of bodyweight for protein? Or just preference?

Also be interested in ab workout and frequency!

[xbodybuilder]

nice job bro, that's some intense gains right there.