BEFORE:165lb , only body weight lifting
AFTER: 180lb about 1 year later of doing PHAT and following Layne Norton's diet/supplementation. I'm now 1 week out from my first show!
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06-29-2012, 10:02 PM #1
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06-29-2012, 10:04 PM #2
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06-29-2012, 10:05 PM #3
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06-29-2012, 10:06 PM #4
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06-29-2012, 10:13 PM #5
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06-29-2012, 10:18 PM #6
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06-29-2012, 10:27 PM #7
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06-29-2012, 10:29 PM #8
*jaw drop*
~RIP~ Smitty Werben Jeger Man Jensen
PR
Body
BF (%)-8 [6/30/12]
Wt (lbs)-170 [6/30/12]
Lifts(lbs)
BP-285 [Current]
Para. Squat-355 [Current]
Clean-225 [Current]
DL-480 [4/20/16]
Run(M:S)
1 Mile-5:38 [1/3/14]
1.5 Mile-9:05 [11/12/13]
5K-19:13 [3/21/12]
Marathon(Hr:M:S)
Half-1:44:22 [11/27/13]
Full-4:14:19 [5/30/15]
Cycling(Miles)
20(Non Time Trial)-1:00:47
40(Non Time Trial)-2:05:00
Triathlon
Sprint-1:22:58 [7/2012]
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06-29-2012, 11:38 PM #9
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06-29-2012, 11:44 PM #10
Lol i just got amazed...this is an awsome transformation and in one year...wauuu!!well done and thanks for the motivation Repped
p.s. I think the legs need a really litle bit more size dont you think?“Obsessed is a word the lazy use to describe the dedicated.”
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Always rep back!
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06-30-2012, 01:37 AM #11
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06-30-2012, 02:19 AM #12
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06-30-2012, 02:52 AM #13
Mirin hard man you put in serious work. I want to try PHAT but I don't want to give up deads or do them on leg day. I'm gonna give it a go in the winter though i think.
I'm like the opposite of a bulimic chick....everytime I look in the mirror I think I'm too skinny and I start shoving food down my throat.
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06-30-2012, 02:59 AM #14
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06-30-2012, 03:02 AM #15
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06-30-2012, 03:17 AM #16
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06-30-2012, 03:56 AM #17
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06-30-2012, 04:04 AM #18
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06-30-2012, 05:56 AM #19
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06-30-2012, 05:58 AM #20
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06-30-2012, 06:04 AM #21
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06-30-2012, 06:28 AM #22
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06-30-2012, 06:52 AM #23
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
My quads and calves have developed very well, especially from where they started. My hamstrings need more direct work so after this contest that'll be one of my major focuses !
I've emailed (and asked on here) Layne severe times about different questions regarding modification, and basically what he has explained to me over and over is that the cookie cutter plan he wrote out on simply shredded is not at all a perfect routine for anyone and that PHAT is really a system that is intended to be manipulated towards your goals. Having said that I started out doing the exact program posted for about 5 months and then swapped some of the movements and upper the volume on areas that weren't growing. I've read that Layne himself has done many different variations of the program and had success with all of them.
At the time I was doing modeling so I had to stay at about 8-10%. I tracked what I ate but I didn't lift because I wouldn't be able to fit into the clothing if I got any bigger.
I don't thing you've really grasped the concept of PHAT. You can do the program however you see fit. I personally deadlift twice a week, once on Power Lower and then later on hyper-lower with SLDL or speed deadlifts. My deadlift started at about 225 and now I'm nearing 495!
I went from 165 @9% bf to about 199@15% in 8 months. I then dieted for the last 16-ish weeks for this contest.
Shy of about 200lb at 15% bf, check my body space progress photos to see the progression, I kept it updated as I went through the process.
I would probably be able to keep this sort of body fat for long period of time if I wanted to because naturally I believe to have a low body fat set point but I want to continue to improve and eventually get my pro natural card. I will be reverse dieting after the contest so I hope to stay lean for most of the next offseason.
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06-30-2012, 12:12 PM #24
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06-30-2012, 12:24 PM #25
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06-30-2012, 12:28 PM #26
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06-30-2012, 12:31 PM #27
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06-30-2012, 04:48 PM #28
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06-30-2012, 05:10 PM #29
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06-30-2012, 10:25 PM #30
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
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