How I gained 25 pounds lean mass, and cut 15 pounds fat in 12 weeks!!

[Notveryeffective]

First off. Gear! duh! because that's a ton of muscle and losing fat same time. it wasn't easy, and diet was pretty tough too, but I'm only going to post the training here. (and I only maybe did 80% accuracy on my diet. I would gotten better results if I was more dialed in)
500MG Test E/week
50MG Dbol/day first 6 weeks
50MG Var/day first 8 weeks
200MG tren ace/week last 6 weeks

started out weighing 250 at 207 lean
ended Weighing 260 at 232 lean
**disclaimer: these results are based on InBody scans**

Core training every other day
1) hanging leg raises (don't swing)
-3 sets 15
2) pelvic floor holds/vacuum
-3 60 second holds
3) plank position alternating knee tucks
-3 sets 15 each leg

*Monday and Thursday night 45 minutes Hot Yoga

Monday - quads
Tuesday - back
Wednesday - off (take a walk)
Thursday - chest
Friday - hams + glutes
Saturday - delts + arms
Sunday - off (take a walk)

Quads:
Lying leg curl
Hard contraction, controlled eccentric, really curl concentric with hams,keep hips down and
quads pressed into pad
Set 1: 6-8 reps
Set 2: 8-10 reps

Smith squats or hack squat
Controlled eccentric, explosive under control concentric, aim not to lock knees out and keep
reps consistent
Set 1: 6-8 reps
Set 2: 8-12 reps

Leg press
Same as squats, but aim to pause in hole on second set
Set 1: 10-12 reps
Set 2: 12-15 reps

Leg extensions
Had hard contraction all the way up to the hip, controlled eccentric, drive concentric with quad
contraction, not momentum or knees
Set 1: 10-12 reps
Set 2: 12-15 reps

rear foot elevated split squats
Get a good stretch on that back leg
Set 1: 10-12 reps
Sets 2: 12-15 reps

Back:
Wide Grip Cable Pull down
Hard contraction, controlled eccentric, slight pause at stretch, drive concentric hard
1 max straight set 15-12 reps
1 max rest pause set using same weight as set one and aiming to tie total reps

Barbell row
Try to get upper body fairly parallel to the floor Row to your waist
A little momentum is expected, but control the weight and maintain position without letting upper
body stand up with the weight when you row
1 max straight set 8-6 reps – you can be a little loose form here but not crazy
1 reduced weight set 10-8 reps – even better control and harder contractions with this one

Single Arm DB Row
Parallel back
Feet in even line with each other
Row back towards waist
Hard contraction, controlled eccentric, slight pause at stretch, drive concentric hard!
1 max straight set 10-8 reps
1 reduced weight dead stop reps set 12-8

DB Pullover
Lying on bench
Really controlled eccentric, slight pause at stretch, don’t explode through concentric, just move
under steady control
Warm up sets of 10 reps each building up to working set 1 max rest pause set aiming for 12-15
total reps

Rack Pulls
NO BOUNCING. DEAD STOP REPS AND DONT RELAX YOUR BACK KEEP IT
CONTRACTED
1 max straight set 8ish reps
1 max all out set with reduced weight - hard hard contractions and good control - still heavy but
really light your back on fire here 15-12 rep minimum

Peacher curl machine
Slow and controlled, hard contractions at the top, good stretch at the bottom.
1 set 8-10
1 lighter set until failure

Chest:
Flat DB press
Controlled eccentric, slight pause at chest, explosive under control concentric, hard contraction
Set 1: Heaviest set 8-10 rep range
Set 2: Reduce weight slightly 10-12 rep range

Incline Smith Machine press
Controlled eccentric, slight pause at chest, explosive under control concentric, hard contraction
Set 1: Heaviest set 6-8 rep range
Set 2: Reduce weight slightly 8-12 rep range

Incline DB Fly
Hard contraction, control the eccentric, slight pause at stretch
Warm up sets of 10 reps each building up to working set that fails at/near 10
Set 1: 10-12 reps

Superset
Dips with weight around waist
Into
Cable fly seated or standing
3 hard rounds 10-12 reps each

Hams + glutes + back touch up
Seated leg curls
Hard contraction, controlled eccentric, slight pause at stretch to kill momentum and maintain
connection, control the concentric and smooth through the finish
Set 1: 5-8 reps
Set 2: 8-10 reps

Lying leg curls
Same as lying
Set 1: 5-8 reps
Set 2: 8-10 reps

Glute bridge
Really good hip drive here with hard contraction at the top and maintain connection through
entire rom. Drive concentric with glutes and not just hips
Set 1: 10-12 reps
Set 2: 12-15 reps

D1 adductors
Hard contraction, controlled concentric, good stretch
Set 1: 10-12 reps
Sets 2: 12-15 reps

RDLs
Really push hips back to stretch hams, drive through with glutes, and keep back connected
throughout as well with a contraction as the top of back and glutes
Set 1: 6-8 reps
Set 2: 6-8 reps

Low back extensions - hold weight at chest
Take these just as seriously as any compound movement
Hard hard contractions!!
Set 1: 10-12 reps
Set 2: 10-12 reps

Delts + Arms
Assisted pull up machine
3 sets 12-10 reps

Plate loaded shoulder press OR smith machine press
Control the weight through your delts, don’t just move the weight up and down with your arms
Set 1: Heaviest set 6-8 reps
Set 2: Reduced weight set 8-10 reps

Seated Single arm DB Press
Set 1: 8-10 reps
Set 2: reduced weight from set one 10-12 reps

DB lateral raises
Imagine your arms are just hooks for the weights. Move the weight with your delts. Think about
a string attached to your hand pulling them “out” and not just you lifting the weight “up”
Set 1: 10-12 reps
Set 2: reduced weight 15-12 reps

Cable press down
Whatever attachment you like best
Hard contractions, controlled eccentrics
2 working sets 15-12 reps

Seated DB overhead ext
Good stretch, hard contractions, controlled eccentrics
Set 1: 10-12 reps
Set 2: 12-15 reps

Rope hammer curl
Hard contractions, controlled eccentrics
2 working sets 15-12 reps

Machine preacher curl
Hard contraction, controlled eccentric, slight pause at stretch, explosive under control concentric
Set 1: 10-12 reps
Set 2: 12-15 reps

 

[achba]

Great write up! Shouldnt be mixing two orals together though, especially liver toxic ones.

 

[Notveryeffective]

YES! so i learned that the hard way. last 2 weeks of my cycle. my DR. saw my blood work... very elevated liver enzymes, also my LDL was high and my HDL was nearly non-existent. So in the future, combining orals is a bad idea! Great feedback, thank you.

 

[Snowowl]

25lbs of Lean mass in 12 weeks as in.. 25lbs of muscle?

 

[Notveryeffective]

25lbs of Lean mass in 12 weeks as in.. 25lbs of muscle?

sort of, just lean mass... watever that isnt fat more or less. again this is based on inbody scans that i did. (as was disclosed in the original post) it may not be 100% accurate. tho seeing a six pack weighing 260 pounds i believe there was some truth to it

*note** lean mass may include water weight it is not purely SMM (skeletal muscle mass)

 

[Snowowl]

sort of, just lean mass... watever that isnt fat more or less. again this is based on inbody scans that i did. (as was disclosed in the original post) it may not be 100% accurate. tho seeing a six pack weighing 260 pounds i believe there was some truth to it

*note** lean mass may include water weight it is not purely SMM (skeletal muscle mass)

Lean mass isn’t water weight though.
You gained 25 lbs of water, fat and some muscle sure.

 

[Fnomegucker]

Can I ask why bodybuilders tend to do splits like this ie monday chest, tuesday back, weds quads etc. I always learned that you should do an upper low split and bro splits arent good, or bro splits are only for enhanced bodybuilders. can someone enlighten me I'm not criticizing your split I just want to learn more about bodybuilding !

 

[Notveryeffective]

Lean mass isn’t water weight though.
You gained 25 lbs of water, fat and some muscle sure.

okay, as noted "these numbers are based on an inbody scan"

so for those who have never done an inbody scan it says "extra cellular water weight" then it says "intra cellular water weight" then it says "DRY LEAN BODY MASS" (which includes the total weight of water, and SMM) then finally it says "total body mass" and lists your weight including fat... So IE if I said Cbum weighs 235 pounds lean mass and 240 on stage. that means he has 5 pounds of fat (not lean mass)

AGAIN THIS IS ALL BASED ON THE PERSPECTIVE OF A MACHINE!

now however skeletal Muscle mass (SMM) refers to the weigh of just your muscles if they were beef jerky! so since you seem to discredit this because you don't understand lean mass vs SMM. my starting SMM was 119 pounds. my ending SMM was 136 pounds which means that in 12 weeks i gained 17 pounds of hardcore all American muscle! 8 pounds where cellular water. **based on inbody scans**

 

[Notveryeffective]

Can I ask why bodybuilders tend to do splits like this ie monday chest, tuesday back, weds quads etc. I always learned that you should do an upper low split and bro splits arent good, or bro splits are only for enhanced bodybuilders. can someone enlighten me I'm not criticizing your split I just want to learn more about bodybuilding !

I don't know. Frankly this was my first time doing a bodybuilder split... and these were my results. I have always done, functional fitness and compound movements. and I'm "big" sure. but this method worked... so why do they do it? probably cause it works. TBH its not as much fun as the compound lifts. but it yielded results.

 

[Snowowl]

okay, as noted "these numbers are based on an inbody scan"

so for those who have never done an inbody scan it says "extra cellular water weight" then it says "intra cellular water weight" then it says "DRY LEAN BODY MASS" (which includes the total weight of water, and SMM) then finally it says "total body mass" and lists your weight including fat... So IE if I said Cbum weighs 235 pounds lean mass and 240 on stage. that means he has 5 pounds of fat (not lean mass)

AGAIN THIS IS ALL BASED ON THE PERSPECTIVE OF A MACHINE!

now however skeletal Muscle mass (SMM) refers to the weigh of just your muscles if they were beef jerky! so since you seem to discredit this because you don't understand lean mass vs SMM. my starting SMM was 119 pounds. my ending SMM was 136 pounds which means that in 12 weeks i gained 17 pounds of hardcore all American muscle! 8 pounds where cellular water. **based on inbody scans**

I’m competitive national HW and I’m basing my reply off of other national level athletes I compete with, well known coaches in the sport I’ve worked with.. rather than science or text book.

12lb of strictly MUSCLE gain in one YEAR is drastic and incredibly rare. top pro genetics, zero meals missed, training hard every single day. There are many pros who will tell you the same thing and have videos on this (ex: Chris tuttle) just YouTube it or go on insta.

Now you’re saying you gained 17lbs of pure muscle in 12 weeks. I don’t think you quite understand what 17 pounds of muscle even looks like because you’d understand how irrational this claim is.

Now if some how you really put on 17lbs of straight muscle in 12 weeks, then you have the craziest genetics of any BBer who has ever walked this Earth. Genetics far superior than ronnie coleman, cutler, yates, etc. If you can put that amount of muscle on in 12 weeks you will easily be a top 5 at the Mr O in another year or two max. Do you understand how ridiculous what you said sounds now? Lol

 

[Notveryeffective]

I’m competitive national HW and I’m basing my reply off of other national level athletes I compete with, well known coaches in the sport I’ve worked with.. rather than science or text book.

12lb of strictly MUSCLE gain in one YEAR is drastic and incredibly rare. top pro genetics, zero meals missed, training hard every single day. There are many pros who will tell you the same thing and have videos on this (ex: Chris tuttle) just YouTube it or go on insta.

Now you’re saying you gained 17lbs of pure muscle in 12 weeks. I don’t think you quite understand what 17 pounds of muscle even looks like because you’d understand how irrational this claim is.

Now if some how you really put on 17lbs of straight muscle in 12 weeks, then you have the craziest genetics of any BBer who has ever walked this Earth. Genetics far superior than ronnie coleman, cutler, yates, etc. If you can put that amount of muscle on in 12 weeks you will easily be a top 5 at the Mr O in another year or two max. Do you understand how ridiculous what you said sounds now? Lol

I am not gonna flaunt who I am or what I do. I don't need to wave my d*** to be right or wrong.

Yes everything you just said is boiler plate "standard textbook rules" it is very rare to gain more than 1pound/month of lean muscle. and it takes a ton of work. if you read anything I said, instead of knee jerk responding to feel superior here. you would see that I kept noting "based on inbody scan" or "this is from a computer" which are known to be wrong.

all i can do is tell you what i saw, and what i know, beyond that I know nothing else. But you're right it is upsurd, and typically wont happen. what i do know is in 12 weeks i went from weighin 250, and being big and soft. to being 6'2 and weighing 260 pounds and having a six pack! however much muscle i gained I dont actually care, but my deadlift hit 675. my squat broke 500. and i looked the best i have ever looked in my life.

I shared this workout routine, for anyone who is interested in trying it... PSA: I AM NOT FORCING YOU TO BELIEVE ME OR FOLLOW MY REGIMENT. I offered a free CPT, training bodybuilding routine. if anyone wants to use it, they may. you may also not use it. thats up to you bud.

you stick to you rules and guidelines enjoy being governed by them. I know all the rules, I also know they have never applied to me in sports. there's main characters and NPC's you pick which one you wanna be.

 

[Snowowl]

I am not gonna flaunt who I am or what I do. I don't need to wave my d*** to be right or wrong.

Yes everything you just said is boiler plate "standard textbook rules" it is very rare to gain more than 1pound/month of lean muscle. and it takes a ton of work. if you read anything I said, instead of knee jerk responding to feel superior here. you would see that I kept noting "based on inbody scan" or "this is from a computer" which are known to be wrong.

all i can do is tell you what i saw, and what i know, beyond that I know nothing else. But you're right it is upsurd, and typically wont happen. what i do know is in 12 weeks i went from weighin 250, and being big and soft. to being 6'2 and weighing 260 pounds and having a six pack! however much muscle i gained I dont actually care, but my deadlift hit 675. my squat broke 500. and i looked the best i have ever looked in my life.

I shared this workout routine, for anyone who is interested in trying it... PSA: I AM NOT FORCING YOU TO BELIEVE ME OR FOLLOW MY REGIMENT. I offered a free CPT, training bodybuilding routine. if anyone wants to use it, they may. you may also not use it. thats up to you bud.

you stick to you rules and guidelines enjoy being governed by them. I know all the rules, I also know they have never applied to me in sports. there's main characters and NPC's you pick which one you wanna be.

Believe me There was no “flaunting” by saying I compete at nats as a HW.. I’m still not a pro.. believe me I’m not proud I’m still amateur. I only mentioned it for context of where my information has come from.
I’ve worked with tuttle, Jacoby, and
Compton currently anyone in this sport knows those names, well respected coaches in our industry and my knowledge comes fro m those and peers. No hate.

I’m not doubting you got bigger and leaner in those 12 weeks from gear.. after all that is what gear does right?