Phedder got fat

[Phedder]

It's been quite a while, and I've gained quite a bit of weight since I last took a solid set of photos and measurements, so figured it was about time for an update. Will be good to have a record of the shape I was in at my first NZPF nationals as well

Here's a link to my last set from November last year.

Stats & Measurements

103kg - 11kg gain

184.5cm

21yo

Arms: 43cm - 2.5cm gain

Calves: 41.5cm - .5cm gain - :pfft:

Thighs: 68cm - 4cm gain

Waist: 91cm - 8cm gain :oops:

Chest: 110cm - 8cm gain

Shoulders: 133.5cm - 8.5cm gain

Pics;

So that's what I've been up to since November. I hit a low of 90kg in Dec, so really 13kg gained since then. All my training has been powerlifting focused, aside from the Smolov Base and Smolov Jr, most of my work sets have been under 5 reps, but assistance work is usually 8-12. Strength has increased massively since then, finally beginning to compete did wonders for my training and adherence.

Inb4strongdownlighting

Inb4stillcantposeforshit

[tomsammce]

I feel so honored to be the first comment. All of my hardwork and dedication has paid off. Getting the first comment has been a dream of mine for many years, and I would like to thank those who have helped me along the way. First and foremost i would like to thank god for giving me this opportunity. Next i would like to thank my parents. I want to thank my friend Peter Griffin for being really skinny and always there for me. I would also like to thank my pet tadpole for surviving against all odds for over a week. Next i would like to thank the squirrel that lives in my backyard for climbing trees because that gives me inspiration that i need to get through the day. This is a special moment in my life and i would like to thank any of my unmentioned friends and family that have helped me along the way. This moment will be a moment that I will never forget. I just remembered a few other people i would like to thank; facebook, the fish I caught in the third grade, my light in my room because i wouldn’t be able to see the keyboard without it, the internet for letting me go on facebook, my house because without it i would be homeless, and last but not least i would like to thank all the people out there that actually took time out of their day to read this. I cannot stress how much of a big deal to me this is. I have been trying to be the first on a post for years, but that has not been possible until this amazing day. Hopefully my good luck will continue, but this is undoubtedly a rare occasion. If you asked me how I did this, I would say, you can achieve anything u set your mind on. To all the kids out there reading this, I would like to tell them to follow their dreams. Being the first is truly amazing, thank you everyone.

[tomsammce]

^ sorry wrong thread, got confused.

wow! gains/10 whats bodyfat ? like how much lean tissue u gained brah?

cliffs of 2011-12 training brah?

[drizzt]

Wouldn't say fat at all bro, lot of muscle packed into that 11kg of gain :nod: Upper body in particular looks to have come along lots. Awesome work :clap:

[Phedder]

wow! gains/10 whats bodyfat ? like how much lean tissue u gained brah?

Cheers Tom. Honestly, no idea. I'd be guessing in the mid-high teens. Last time I got measured was mid march, 12.5% at 96kg. I'd like to think of the 11kgs difference between pics, at least half was muscle, but that might be optimistic. I'm not really too bothered with knowing, I got bigger and stronger so I'm happy

cliffs of 2011-12 training brah?

Cliffs off the top of my head would be Mid Dec-3rd march comp I ran an advanced 5x5 template. After march comp I did the Smolov intro + base cycle, competed on april 14th. Did a Smolov jr for bench, then after that started the full smolov cycle again with ME/DE bench and DE deads. Finished Smolov a few weeks ago and have been Autoregging with heavier weights since, getting confident and comfortable with them for Nats this weekend. My entire focus since then has really been on bringing up my squat, I'd say 50% of my total time spent in the gym has been squatting for the last 8 months

Wouldn't say fat at all bro, lot of muscle packed into that 11kg of gain :nod: Upper body in particular looks to have come along lots. Awesome work :clap:

Thanks bud, mrs won't stop teasing me though. She's been losing weight while I've been gaining it, so she's gotten all high and mighty on me :pfft:

I was quite surprised when I first compared the pictures, thought they'd show a bigger difference in the legs, but I guess most of my assistance work has been similar to bodybuilder style training for the upper body.

[Big john]

Mirin back bro! thats some solid thickness added with that 11kg gain bro. wicked stuff

[thatwaslight]

bro hats off! good job! :clap: :clap:

[tinytraps]

Bro glad Im not going to challenge you to that pose off. Looking tank as!

Good job :clap:

[OnlyHuman]

Significant change :clap: well done!

[AZIDE]

.

[M.T]

Wouldn't say fat at all bro, lot of muscle packed into that 11kg of gain :nod: Upper body in particular looks to have come along lots. Awesome work :clap:

Thanks bud, mrs won't stop teasing me though. She's been losing weight while I've been gaining it, so she's gotten all high and mighty on me :pfft:

I know that feel bro :pfft:

Looking like a true PL now man good work.

[Riccardo]

damn, strong gains. In4 cliffs on bulking diet.

[HarryB]

Very solid physique gains! Well done.

[Phedder]

Cheers guys, pretty happy with the progress. Going to hold weight around here until the BBro in November and then probably drop a little bit for summer, then build back up next year and fill out 105 a little leaner than I am now. Best of both worlds hopefully

I know that feel bro :pfft:

Just gotta tell them it makes her look better in comparison

damn, strong gains. In4 cliffs on bulking diet.

Intermittent fasting style for starters, but I still kept fat relatively high on training days, and just decreased carbs and increased fats on off days.

Typical training day would be;

6 scrambled eggs on 3 bits of freyas with some kind of dip/spread for flavour. either a Nutella and PB sandwich, or bananas and apples. Somedays both With 500ml milk.

10g BCAA and 25-30g raro through training.

2 scoops whey, 500ml flavoured milk + banana PWO.

500g meat, 200-300g vege, 1.5-2cups dry rice + sauce - stirfry Another 500ml milk and quite often half a block of choc.

Non training days I'd usually fast longer, and have a smaller eating window. I'd eat similar, just reduce carbs and increase fats. So breakfast I might swap out the fruit/sandwich for mixed nuts. I'd make a shake with regular milk instead of flavoured, and add olive oil. Dinner I'd drop the rice, add more vege, and use a fattier sauce. Often coconut based. Sometimes more choc, but I'd try make it a nutty or dark chocolate for more fats and less carbs.

Nothing special really, but all food I enjoy and gets the job done, so it makes life pretty good

[greemah]

Nice job. How many total calories you eating per day roughly?

Good level of bf for the end of a bulk lasting that long, wouldn't take too much to lean down

[Phedder]

Slowly increased it over time, sitting around 4500ish now. I don't count strictly, but occasionally I'll log a day and tends to stay within 4000-4500. Sometimes lower on rest days, sometimes higher on training days. Not too worried as long as the scales were slowly increasing, and lifts increasing.

[smithells]

Do you train at sky bro?

[Shatter]

huge gains man, wouldnt be worried about the fat