Operation Manlet Mass Monster: Being 5'4 doesn't mean I can't GROW!

[AlwaysTryin]

Little bit of good news...

I was contacted by the owner of www.gainweightspot.com and asked to feature in the transformations section of the website. Of course, I accepted, and now my story is up!

http://gainweightspot.com/kyle-webbe...bs-to-141-lbs/

Must be honest, I only just read this now.. Don't hate me and ditch our pancakes lol!!

It was a really good read! I'm quite jealous actually!! Really wish I had a chance to do something like that. Makes me want a log too

[Webber91]

Training

Incline Dumbbell Press
27.5kg x 10 - Rest Pause (15 seconds) - 6 second eccentric

Dumbbell Fly
20kg x 7 - Rest Pause (15 seconds) - 6 second eccentric : 2 second squeeze

Static fly - 20kg, held at the bottom for 25 seconds

Wide-Grip Upright Row
35kg x 15 - Rest Pause (15 seconds) - 6 second eccentric : 2 second squeeze

Static shoulder stretch

Skull Crushers
27.5kg x 13 - Rest Pause (15 seconds) - 6 second eccentric : 2 second squeeze

Single-arm tricep extensions - 10kg, held at the bottom for 30 seconds

Lat Pulldowns
45kg x 15 - Rest Pause (15 seconds) - 8 second eccentric : 2 second squeeze

Low Pulley Rows (Rope Attatchment)
40kg x 15 - Rest Pause (15 seconds) - 8 second eccentric : 2 second squeeze

Hanging pull-up - held for 60 seconds

Nutrition

Calories: 2440kcal
Protein: 170g
Carbs: 260g
Fat: 80g

Overview

Really good day again today. Didn't increase the weight on anything, but managed to bust out more reps on each exercise which is what I wanted. Since I go to failure multiple times on each set and each rep individually takes between 8-10 seconds, every rep I can get counts.

GNC has a new product coming out in Australia called Electro-Lite (don't know if other countries already have it or not), so I was given a heap of it to try out. It's pretty much just a mix of sodium, potassium, magnesium and calcium. I actually didn't get any cramps at all today, so it definitely helped me out alot. I'd say it was probably the magnesium that I was a little low on.

Tons of uni work to do tomorrow so I'll be pretty busy, but I'll be sure to make a quick update when I can

[earlywynn]

Congrats on the article, Webber!

[foodpr0n]

Nice work on that article matey. Good read there.

Your DB's adjustable ones or have you got a set?

With you on the uni studying thing.. on a lil break now

[Devils]

Hey the training looks interesting, how many weeks are you going to train this style?

What's your meal timing like, do you have lots of small meals every few hours or big meals? Are you concerned that going to failure and the time of the lifts will be a drain on your CNS.

Did you cut back drinking so much water? You were probably flushing all those minerals out of your system which lead to cramping.

[Webber91]

Nice work on that article matey. Good read there.

Your DB's adjustable ones or have you got a set?

With you on the uni studying thing.. on a lil break now

Thanks dude Yeah I've got the longest spinlock ones you can get and just put plates on them. Works pretty well.

Hey the training looks interesting, how many weeks are you going to train this style?

What's your meal timing like, do you have lots of small meals every few hours or big meals? Are you concerned that going to failure and the time of the lifts will be a drain on your CNS.

Did you cut back drinking so much water? You were probably flushing all those minerals out of your system which lead to cramping.

At the moment I'm going 8 weeks on followed by 2 weeks off. Depending what my progress is like, I might do a few cycles of the same. I am a little concerned about my CNS actually, but I usually train to failure anyway (just not like this) and my volume is extremely low so I don't think it will be that much of a problem. I'll keep monitoring everything though so I can see how my body is responding.

Meal timing - right now I'm having 5 a day. Breakfast, pre workout and post workout are my highest carb meals, with my other 2 being a little lower but higher in fat. The time of day I have everything varies depending on when I train. Sometimes I'll have my pre workout in the morning after breakfast, other times it'll be the 2nd last meal of my day. Most times I wait about 3-5 hours between meals, but I really just eat them when I'm hungry; i.e. if I'm still hungry after breakfast I'll have my 2nd meal like an hour or so later which may also be my pre workout.

And finally yeah, dropped back on the water by about 2L and havn't had a problem. Thanks for that

Edit: again on the meals - because they're quite large and I'm still not really used to eating huge amounts of food, sometimes I'll split them up a bit if I'm feeling full. So usually I'll have the 5, but sometimes I'll end up with like 6 or 7...I don't really care, so long as I get everything in for the day.

[Devils]

Edit: again on the meals - because they're quite large and I'm still not really used to eating huge amounts of food, sometimes I'll split them up a bit if I'm feeling full. So usually I'll have the 5, but sometimes I'll end up with like 6 or 7...I don't really care, so long as I get everything in for the day.

Count yourself lucky, I just had 2 thin crust pizza's and still feel like another. Bottomless stomach, bad if you're trying to bulk slowly.

[Webber91]

Count yourself lucky, I just had 2 thin crust pizza's and still feel like another. Bottomless stomach, bad if you're trying to bulk slowly.

Haha I was like that for 2 weeks after my show, and working right next to krispy kreme, wendy's and baker's delight definitely didn't help it, but now I'm getting full real easy. Excess veggie consumption ftw

[Devils]

Haha I was like that for 2 weeks after my show, and working right next to krispy kreme, wendy's and baker's delight definitely didn't help it, but now I'm getting full real easy. Excess veggie consumption ftw

Yeah, I'm throwing in broccoli for a few of my meals, to fill up.

[Webber91]

Sorry for falling a bit behind on the updates, I've been going crazy with uni work. All good now though, luckily I kept everything logged

Training

Dumbbell Lunges
28.5kg x 17 (Left), 18 (Right) - Rest Pause (15 seconds) - 6 second eccentric

Leg Extensions
22.5kg x 20 - Rest Pause (5 seconds) - 4 second squeeze

Static sissy squat - 60 seconds

Lying Single-leg Curls
15kg x 18 (Left), 17 (Right) - Rest Pause (15 seconds) - 8 second eccentric : 2 second squeeze

Static hamstring stretch - 45 seconds

Close-Grip Preacher Curls
26kg x 13 - Rest Pause (15 seconds) - 6 second eccentric : 2 second squeeze

Static bicep stretch - 60 seconds

Nutrition

Calories: 2505kcal
Protein: 170g
Carbs: 265g
Fat: 85g

Gradually increasing my intake for the next few days.

Overview

Very happy with todays workout. Progressed on every exercise, some more so than I expected. Those slow negative rest-paused lunges are fast becoming my most hated of all exercises, more so than 20 rep squats...gotta love it!

[Webber91]

Rest Day!

Much needed rest for today. I was starting to verge on getting the headaches and disrupted sleeping again so it was good to have a day with nothing. My chest was killing me from 2 days ago, which is rare because it takes alot for my chest to get DOMS...but when I do get it, I love it

Nutrition

Calories: 2655kcal
Protein: 180g
Carbs: 270g
Fat: 95g

These are the new numbers I'll be sticking with. After 3 weeks I havn't gained or lost any significant weight (actually dropped from 64.1kg to 63.9kg) so I figure my body has adjusted to the new calorie intake after dieting, stopped making the quick gains and is now just chillin' at maintenance.

I'm going to keep it at this level for a couple of weeks and see how I respond. I already feel fat even though I know I'm not, so it won't be that much worse haha.

[The Big Sleep]

Rest Day!

Much needed rest for today. I was starting to verge on getting the headaches and disrupted sleeping again so it was good to have a day with nothing. My chest was killing me from 2 days ago, which is rare because it takes alot for my chest to get DOMS...but when I do get it, I love it

Nutrition

Calories: 2655kcal
Protein: 180g
Carbs: 270g
Fat: 95g

These are the new numbers I'll be sticking with. After 3 weeks I havn't gained or lost any significant weight (actually dropped from 64.1kg to 63.9kg) so I figure my body has adjusted to the new calorie intake after dieting, stopped making the quick gains and is now just chillin' at maintenance.

I'm going to keep it at this level for a couple of weeks and see how I respond. I already feel fat even though I know I'm not, so it won't be that much worse haha.

I envy your fat intake

Sadly, my body tends to store fat easily if I eat too much of it when my cals are higher

[Webber91]

I envy your fat intake

Sadly, my body tends to store fat easily if I eat too much of it when my cals are higher

Haha unlucky man. I feel like sh*t when I eat too many carbs, so I generally stick to a lower intake of just over 2g/lb whereas fat I like to have between 0.6-0.8g/lb.

[foodpr0n]

Often people notice higher calorie intakes after reverse dieting from a show..good new mate!

Get some solid eats in with that?

[The Big Sleep]

Haha unlucky man. I feel like sh*t when I eat too many carbs, so I generally stick to a lower intake of just over 2g/lb whereas fat I like to have between 0.6-0.8g/lb.

My body seems to thrive on high protein, moderate carb, low fat. I tried a low"ish" carb, high fat, high protein approach and just got straight up fat gains, it sucked lol

[Webber91]

Often people notice higher calorie intakes after reverse dieting from a show..good new mate!

Get some solid eats in with that?

Really? That's pretty interesting, I never heard of it. Definitely not complaining though!

Eats are pretty boring at the moment, same stuff every day just because it's easy for me to keep track of everything since I'm really busy with work/uni. Expect some epic quality food once we are on break though

My body seems to thrive on high protein, moderate carb, low fat. I tried a low"ish" carb, high fat, high protein approach and just got straight up fat gains, it sucked lol

Haha well at least you can have super high protein. I'd never get sick of steak for every meal

[foodpr0n]

http://forum.bodybuilding.com/showth...#post565367941

^Bottom of quote #4054 Eric talks about it briefly (the process of reverse dieting)

And also, once uni is over, if you want to browse through the '600g cho-guys' journals I'd REALLY suggest reading his previous one and present ones. They are such a good source for info/inspiration/watching a beast in the making; check the first pic too for insane leanness on a natural.

Alberto's I Got WNBF PRO Stuff to do. No Crying!
(He's just finished a show here and the first part of the journal shows reverse dieting in it's finest)


Alberto's I Got WNBF PRO Stuff to do. No Crying! Pt.2

[Devils]

Really? That's pretty interesting, I never heard of it. Definitely not complaining though!

Eats are pretty boring at the moment, same stuff every day just because it's easy for me to keep track of everything since I'm really busy with work/uni. Expect some epic quality food once we are on break though

Good stuff.

Doing better than me, home made pizza's, 1000 cals of chocolate a day, I'm glad I ran out of that!

[Webber91]

Cardio Day

MISS - ~45 minutes @ 160bpm

So pissed, I wrote a massive post and then my laptop overheated. Can't remember it all now, so in a nutshell...it was a good day lol.

Nutrition

Calories: 2655kcal
Protein: 180g
Carbs: 270g
Fat: 95g

[Webber91]

Weight

Previous: 141lbs
Current: 142lbs

Total Change: +1lb

Training

Dumbbell Press
27.5kg x 13 - Rest Pause (15 seconds) - 6 second eccentric : 2 second squeeze

Dumbbell Fly
20kg x 7 - Rest Pause (15 seconds) - 6 second eccentric : 2 second squeeze

Static Dummbell Fly - held for 40 seconds

Military Press
30kg x 14 - Rest Pause (15 seconds) - 6 second eccentric : 2 second squeeze

Static shoulder stretch - 60 seconds

Tricep Pushdown
25kg x 13 - Rest Pause (15 seconds) - 6 second eccentric : 2 second squeeze

Lat Pulldowns
47.5kg x 11 - Rest Pause (15 seconds) - 6 second eccentric : 2 second squeeze

Low Pulley Row (Rope Attatchment)
40kg x 15 - Rest Pause (15 seconds) - 6 second eccentric : 2 second squeeze

Nutrition

Calories: 2655kcal
Protein: 180g
Carbs: 270g
Fat: 95g

Overview

Shit day. Got blasted at work over stupid stuff, then stayed back later because we were getting busy. Didn't get home until late and wasn't really in the mood to train but I did anyway. Still progressed on everything (except tricep pushdowns) so I guess that's good. Jumped up a heap on the military's. I didn't do deadlifts today, instead I swapped them for the back exercises I do on day 4, and so I'll do them on day 4. For the type of workouts I'm doing I really need to be totally focused every time, and I just had too much on my mind today so I didn't want to sell myself short on one of my big lifts.

I don't know what it is, but for some reason today everything kind of hit me for no reason. I suddenly realised that I'd lost focus on alot of other things in my life that used to be important to me and everything I do has become about bodybuilding. I always preach about finding a balance but it hit me today that I'm quite the opposite. I've let my studies fall way behind so I could get ready for my shows, I've become extremely selfish and worst of all...I've pushed away so many people in the past few months that used to mean the world to me, just so I can focus on myself.

On top of all that...I got another f*cking cramp lol.

Everything is going to change now though.It isn't what I'm about, never has been, and I have no intention of staying this way. I'm glad I realised all this so I can move forward. Luckily it hasn't been going on for long so I'm glad I can get on top of it early while I can still fix everything. Just needed to vent a little.

/emotion.

[Devils]

I've become extremely selfish and worst of all...I've pushed away so many people in the past few months that used to mean the world to me, just so I can focus on myself.

On top of all that...I got another f*cking cramp lol.

Everything is going to change now though.It isn't what I'm about, never has been, and I have no intention of staying this way. I'm glad I realised all this so I can move forward. Luckily it hasn't been going on for long so I'm glad I can get on top of it early while I can still fix everything. Just needed to vent a little.

Don't worry man, it's to be expected after focusing on one goal for a long time. It's good that you realized now you can ease back and get a little perspective.

For me coming out of contest prep was just to relax and start eating again, catch up with friends/go out to dinner. Time to bulk up and start enjoying yourself.

I think it's a little too hard on your mental state going straight back into counting calories and dieting/finding the best possible program, maximizing muscle gains.

Lift heavy, take your multi and enjoy!

[Webber91]

Don't worry man, it's to be expected after focusing on one goal for a long time. It's good that you realized now you can ease back and get a little perspective.

For me coming out of contest prep was just to relax and start eating again, catch up with friends/go out to dinner. Time to bulk up and start enjoying yourself.

I think it's a little too hard on your mental state going straight back into counting calories and dieting/finding the best possible program, maximizing muscle gains.

Lift heavy, take your multi and enjoy!

Thanks man.

I dunno what happened, it's kind of like I forgot how to be "normal" haha. I just need to sort of ween my mind off it a bit since the only thing that has been on my mind for 4 months 24/7 was my shows. I've sort of calmed down a bit now, just need to start getting back into the swing of what my life used to be like.

Going out to dinner with a bunch of mates tomorrow though, that should help me out a bit

[IndianForeigner]

Sorry to hear about the bad day. We all have one of those once in awhile. How you react to the stress will make you stronger in the long run. Just keep a positive mindset and continue the hard work.

[ronin_ts]

hey man don't worry about gettin blasted at work, happened to me recently after my co-worker spiked my bbq sauce with chilli sauce, so i sent out an email sayin she was pregnant and everyone congratulated here lol :P

so you wnt some representatives of Team:Binge coming down when ur on show for help and support?

[Webber91]

Sorry to hear about the bad day. We all have one of those once in awhile. How you react to the stress will make you stronger in the long run. Just keep a positive mindset and continue the hard work.

hey man don't worry about gettin blasted at work, happened to me recently after my co-worker spiked my bbq sauce with chilli sauce, so i sent out an email sayin she was pregnant and everyone congratulated here lol :P

so you wnt some representatives of Team:Binge coming down when ur on show for help and support?

Thanks guys, I knew I could count on this forum for support.

You know it Jan! Post-show at the Pancake Parlour wouldn't be the same without the team

[The Big Sleep]

Wow looks like you and I are once again quite similar, Ive been feeling the EXACT same way you have the last few days Kyle; just sort of thinking about nothing but bodybuilding/working out and realizing that Ive neglected EVERYTHING/EVERYBODY else in my life. The minute something/someone interrupts MY schedule I get cranky about it...not good.

I agree that balance and selflessness are truly characteristics of successful people and I used to be that way...for some reason Im slowly fading from it, but like you said-The change starts NOW! Lets get the BALANCE back to even bro!

[foodpr0n]

Been there dude...not as a bb'er, but through an eating disorder.

Now I still love smashing weights and making good food/whatever. And, in fact, counting macros actually makes it pretty cool to smash 'dirty' food bro and still not be fat. People around me can't fathom that

I had the same realisation as you. Uni/friends/family became 2nd in my mind to all things body composition related. Mind you, I was not educated within the realms that you could eat what you want (macro hitting) and that 6-8 meals a day doesn't mean jack in the grand sheme (I Intermittent Fast btw). As soon as I'd done some reading/self procrastination things did and still are starting flow as I want them to.

Gotta find that balance though, you are right.

for you though, it's understandable - you've just come out of a prep. prep isn't exactly 'normal'. normal people don't aim to get the lowest bf% they possibly can. that and messing w/hormones, emotions etc.. it can get overwhelming.


BB'ing also does attract a certain type of person though. control, perfection, dedication .. all those things, plus it is a hobby. a big one at that. bb'ers (95% anyway) LOVE what they do. So yeah, there is another thing.

BUT, you'll snap out of it no doubt. Getting your offeseason on and loosening up a bit so to speak! Most pro's I'd assume really knuckle down during prep of course, but when not competing, they get out there and enjoy what a short life we really have!

[Webber91]

Wow looks like you and I are once again quite similar, Ive been feeling the EXACT same way you have the last few days Kyle; just sort of thinking about nothing but bodybuilding/working out and realizing that Ive neglected EVERYTHING/EVERYBODY else in my life. The minute something/someone interrupts MY schedule I get cranky about it...not good.

I agree that balance and selflessness are truly characteristics of successful people and I used to be that way...for some reason Im slowly fading from it, but like you said-The change starts NOW! Lets get the BALANCE back to even bro!

Been there dude...not as a bb'er, but through an eating disorder.

Now I still love smashing weights and making good food/whatever. And, in fact, counting macros actually makes it pretty cool to smash 'dirty' food bro and still not be fat. People around me can't fathom that

I had the same realisation as you. Uni/friends/family became 2nd in my mind to all things body composition related. Mind you, I was not educated within the realms that you could eat what you want (macro hitting) and that 6-8 meals a day doesn't mean jack in the grand sheme (I Intermittent Fast btw). As soon as I'd done some reading/self procrastination things did and still are starting flow as I want them to.

Gotta find that balance though, you are right.

for you though, it's understandable - you've just come out of a prep. prep isn't exactly 'normal'. normal people don't aim to get the lowest bf% they possibly can. that and messing w/hormones, emotions etc.. it can get overwhelming.


BB'ing also does attract a certain type of person though. control, perfection, dedication .. all those things, plus it is a hobby. a big one at that. bb'ers (95% anyway) LOVE what they do. So yeah, there is another thing.

BUT, you'll snap out of it no doubt. Getting your offeseason on and loosening up a bit so to speak! Most pro's I'd assume really knuckle down during prep of course, but when not competing, they get out there and enjoy what a short life we really have!

Thanks guys, its great to know I'm not the only selfish bastard on here

Srsly though, I'm starting to wonder how many other people get like this. Like after prep I've been able to transition back into eating and training perfectly fine, but socially/psychologically I'm having a bit of trouble, which is something I never expected would happen...or heard of.

The thing that I guess really gets to me is that everyone in my social network holds me in very high regards. I'm trying to say this in the least arrogant way possible because it honestly isn't, but I'm constantly having people telling me I inspire them and they look up to me, and how they wish they could do what I do and be like I'm like. I'm very humble about it and I have to say trying to hold this image with people is what keeps me going, but it's kind of hard when I sit down and think "hang on a second...I'm becoming the opposite of what they think I am."

I'm the kind of person that usually will put absolutely everyone before myself since helping people makes me happy, but I'm starting to feel like I'm kind of "cheating" alot of people in a way by not being what they think I am.

I talked to my girl about everything last night and she was real supportive so that was good. The more I get it out the better I seem to feel anyway.

I've got all the intentions to change but I just seem to forget and end up the same, so I've come up with an idea to keep it in my head and to stay positive...every day for the next week I want to do at least 1 thing that is going to put me out of my normal routine in order to benefit someone else. I don't care what it is, but I'll go out of my way to help out someone, whether I know them or not. Elliot, join me if you want

[The Big Sleep]

Thanks guys, its great to know I'm not the only selfish bastard on here

Srsly though, I'm starting to wonder how many other people get like this. Like after prep I've been able to transition back into eating and training perfectly fine, but socially/psychologically I'm having a bit of trouble, which is something I never expected would happen...or heard of.

The thing that I guess really gets to me is that everyone in my social network holds me in very high regards. I'm trying to say this in the least arrogant way possible because it honestly isn't, but I'm constantly having people telling me I inspire them and they look up to me, and how they wish they could do what I do and be like I'm like. I'm very humble about it and I have to say trying to hold this image with people is what keeps me going, but it's kind of hard when I sit down and think "hang on a second...I'm becoming the opposite of what they think I am."

I'm the kind of person that usually will put absolutely everyone before myself since helping people makes me happy, but I'm starting to feel like I'm kind of "cheating" alot of people in a way by not being what they think I am.

I talked to my girl about everything last night and she was real supportive so that was good. The more I get it out the better I seem to feel anyway.

I've got all the intentions to change but I just seem to forget and end up the same, so I've come up with an idea to keep it in my head and to stay positive...every day for the next week I want to do at least 1 thing that is going to put me out of my normal routine in order to benefit someone else. I don't care what it is, but I'll go out of my way to help out someone, whether I know them or not. Elliot, join me if you want

Much like foodpron, I cant relate to the "competing" aspect of it (yet at least ), but I still understand everything you said man, and I think your plan for this week is indeed a great way to make the change towards balance. Im officially going to hop on this plan with you and Ill be posting the things I do to stir up my schedule/help better someone else in my log as well

Time to rebalance bro,
-Elliot

[AlwaysTryin]

When we going food demolishing