12 Week Transformation

Bigger Stronger Leaner Competitive Bodybuilding
1

I couldn’t agree more with anything John Berardi has ever said when he spoke of “unleashing the beast.” The guy is a pioneer in the nutrition field and I have a great deal of admiration for what he has accomplished. However, that simple little phrase kicked me in the ass. I for one have been overthinking every possible aspect of my training. Knowledge is wonderful but totally useless unless it is applied towards a goal.

I am a 22 year old college student. From my senior year of high-school I became obssessed with the topic of weight training and nutrition. I have a lifesize cut-out of Christian Thibaudeau in my room, which I often dress in silly costumes and engage in deep conversations regarding “Cluster Training” and “Wave Loading Periodisation.” Ok, so I just have all his articles printed out in a binder, as well as Berardi’s. I am a journalism major going in my junior year. I am also a certified Specialist in Sports Conditioning with the ISSA. I have made every effort possible to further my knowledge and develop my own ideas and theories. I was recently hired as the head strength and conditioning coach for a local high school. This proved to be a blessing because it allows me to combine two of my great passions, weight training and football.

Amidst all this, I lost sight of what is a sure fire productive training principal. HARD WORK. For the next twelve weeks, I plan to step outside of my sport specific training comfort zone and embark of a 12 week no holds barred controlled chaos physique transformation conquest. I will do something I haven’t done in five years. For the next twelve weeks, I will not read anything training or nutrition related. Unless Christiane Lamy writes another article then I will have to look at the pictures. There went my shot at ever getting a do an internship with Thibaudeau.

I plan to detail my training and nutrition information in an article that I will post along the way, probably in 4 week intervals. In closing I will provide you that are interested with my current stats: 6’1, 190 lbs., 12% bodyfat. I will take measurements later tonight when the girlfriend is here to assist. A special thanks to T-Nation, the writers, and those who frequent the message boards for allowing access to such great information.

Train Smart and Train Hard,

Justin

2

Cool Bro. Best of luck and keep us updated. Oh by the way what does your training and deit scheme look like?

3

Phase I of my training is pretty basic. I use a five day antagonist split. Here is an outline of Day One:

Monday (Chest, Back, Abs)
A. Incline BB Press 3x5
B. Flat DB Press 3x8
C. Incline Cable Flyes 2x10

D. S.S. Seated Row 3x5
E. WG Lat Pulldown or Pullups 3x8
F. Cable Pullover 2x10

Abs: Pick two exercises/3 sets each

I change the volume up from week to week. The first week 8 total sets per bodypart will be performed with the following three weeks breaking down like so: 10sets/12sets/8sets

As for diet, I will be consuming 3750kcal a day during the first four weeks following Berardi’s Massive Eating guidelines. 2 scoops of Surge before and after every workout will be used with a boatload of Low-Carb Grow! and Flaxseed Oil. I am looking forward to taking on this challenge and remain open to any ideas my fellow t-folk may have.

4

So you are trying to bulk. Am i correct in assuming this?

5

Yes, this is a 12 week bulking program.

6

Hey dude, I’m just starting my own 12 week cycle but doing the opposite-primarily cutting. I’m 5-8 214 and 19% and want to get to about 195 and 10%. Post your results each week or so. I’m sure it will keep me motivated. I’m posting mine under MD 12 week program.

7

Good luck with the cutting, Mertdawg. I plan to post my progress every 3-4 weeks with before and after pictures.