Blairw's Kris Gethin 12-Week Daily Trainer Journey

blairw

blairw

blairw

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Good evening all!

I mentioned in the gym rats thread last night that I was going to be starting a journal / log on this forum from today, documenting my progress in a 12 week 'transformation' journey.

I am using Kris Gethin's article on bodybuilding.com as a platform for change, hoping that being able to watch his video every day, and carry out the set workout provided by him will keep me motivated.

I have made numerous attempts at getting a good shape over the last few years, but they have all fallen around the 4 week mark.. despite making promising progress. I am hoping that with the use of this programme, and with the support (and in some cases the fear of) of the members of these forums.

SO!

The programme is available at the following link: http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-week-1.html

And the Diet principles I will be aiming to stick to are at the following: http://www.leangains.com/2010/05/early-morning-fasted-training.html

Intermittent Fasting, with AM training suits me perfectly in my job role at the moment. I am currently working on a project off site (5 mins from my david lloyd club) and I am required to work the hours of 10am - 6pm (some times approaching 7). This means that I am perfectly capable of fitting in my workout in the morning, and breaking my fast at around 12 - 12.30, fitting my later meal in at around 4.30, and my last meal of the day around about 7.30 - 8pm. I will be looking to take in around 2000 - 2200 Kcals a day, with the majority of them coming from protein and fat.

I currently weigh, as of this morning, 228 LBS, and with some guidance from various forums and the like, I put myself at just under 30% BF. I feel that despite my weight I am fairly fit, and I play five a side football up to 3 times a week. I did aim to get pictures up today, but my camera isn't working and my camera phone in the mirror is next to useless. I shall get my girlfriend to take some pictures of me in my boxers to share with a bunch of guys on the internet... which I am sure she will be thrilled with!

So onto today's workout...

Week 1, Day 1: Leg Workout

All the best programmes start with leg workouts... right?! Well after playing football for the first time in 4 weeks (combination of holiday and weddings, you'll see the tan soon!) I was fairly tired when I got into the gym today.

The workout outlines by Kris is as follows, however there is no laying leg curl machine, resulting in me having to omit that!


Cardio: 20 minutes ( I used the relaxed seat exercise bike for 20 mins, burning 160KCAL)

Leg Press:
3-5 warm-up sets of 10-12 reps
3 sets to failure in 10-12 reps

Hamstring Curl:
2 warm-up sets of 15 reps
3 sets to failure in 10-12 reps

Leg Extension:
2 warm-up sets of 15-20 reps
2 sets to failure in 10-12 reps

Hack Squats:
2 warm-up sets of 15-20 reps
3 sets to failure in 15-30 reps

Cardio: 20 minutes ( I walked / jogged / ran for 20 minutes with a KCAL Burn of 190)


Workout felt good but very challenging considering this was my first time in the gym for >5 weeks, and sitting here writing this now I am beginning to feel the effects!

My Diet was as follows for the day.
I have had to this point so far 3 litres of water ( I know I need to increase this)

First Meal:

2 x Chicken with a slight of full fat mayo wraps, prepared by myself

688 KCAL
82.8 Protein
18.6 Fat
42.6 Carbs

Meal Two:

Exact same as meal 1

688 KCAL
82.8 Protein
18.6 Fat
42.6 Carbs

Meal Three:

176 Grams Grilled Turkey
2 x Grilled Burgers
1 x Rasher of Bacon
1 x Slice of White bread (all i could get my hands on to boost kcal )
22g Real Mayo

This came out as

795 KCAL
72.4 Protein
33 Fat
25.4 Carbs

So my Grand Total for today eating wise was....

2172 KCAL
238g PROTEIN
70.2g FAT
110g CARB

So that was day one of my transformation, and I have to say, I enjoyed the eating! Now I just need to experiment with different protein sources and healthy fat sources so that it does not get stale.

Thanks for reading and I will take on board any advise, constructive or otherwise that may be offered. I will get the pics up this week, and this is all a bit pointless without them!

Thanks,

Blair


Forgot to say, my BCAA is on its way for fasted training!
 
i personally dont think he is that special, he isn't natural for a start.

so i would be weary of using his workout as a starting point.

i suggest you try stronglifts instead
 
I have used stronglifts in the past and while my strength increased, I soon started to get bored of the workouts.

Any I really don't see what him being natural or not has anything to do with it? I am hardly gonna come out of the 12 week programme looking anything like him haha!
 
blairw said:
I have used stronglifts in the past and while my strength increased, I soon started to get bored of the workouts.

Any I really don't see what him being natural or not has anything to do with it? I am hardly gonna come out of the 12 week programme looking anything like him haha!
Click to expand...

well so long as you know he got that big due to other stuff rather than the workout he does, therefore his workouts could be extremely poor for a natural person to use.

therefore i said to be weary, as i dont think he is someone i would take advice from as he is nothing special.
 
He is also quite obviously huge at the start of the workout, having gained fat to demonstrate the workout in a better light.
I'm hardly expecting to follow this workout and become huge and ripped in 12 weeks, like I said I am using this as a sort of launch pad.
 
blairw said:
He is also quite obviously huge at the start of the workout, having gained fat to demonstrate the workout in a better light.
I'm hardly expecting to follow this workout and become huge and ripped in 12 weeks, like I said I am using this as a sort of launch pad.
Click to expand...

what do you mean by launch pad? to get you started?

nobody can get huge and ripped in 12 weeks not even by using steroids.

the photos being used have most likely been manipulated on photoshop, etc.

the whole thing is a marketing gimmick in order to sell you more products from their store, he is sponsored by and employed by bb.com.

nobody should be using his routine as a launch pad. same way nobody should be using zyzz's routine as a launch pad.

anyway as stated before, this is probably the worst workout to use as a starting point.
 
Psycho Sonny said:
what do you mean by launch pad? to get you started?

nobody can get huge and ripped in 12 weeks not even by using steroids.

the photos being used have most likely been manipulated on photoshop, etc.

the whole thing is a marketing gimmick in order to sell you more products from their store, he is sponsored by and employed by bb.com.

nobody should be using his routine as a launch pad. same way nobody should be using zyzz's routine as a launch pad.

anyway as stated before, this is probably the worst workout to use as a starting point.
Click to expand...

Can you please read what I am saying? I have lifted previously, enjoyed it, made fairly good strength gains, but now after a bit of time off I am looking to kick start again, and feel following his programme can help me stay focused.

Like I said previously, the guy is HUGE and he purposely put on fat to get to the start point of the 'transformation'. Underneath it all he has a huge amount of muscle mass. I have in no way suggested this programme is going to get me huge / ripped / god like, and if you look at the diet I have posted, I don't have a single supplement from BB.com

Please have a look through the programme.
 
I think another guy on here did this, hopefully he'll see the thread.

I'll read this properly later, but in the mean time, good luck blairw :)
 
blairw said:
Can you please read what I am saying? I have lifted previously, enjoyed it, made fairly good strength gains, but now after a bit of time off I am looking to kick start again, and feel following his programme can help me stay focused.

Like I said previously, the guy is HUGE and he purposely put on fat to get to the start point of the 'transformation'. Underneath it all he has a huge amount of muscle mass. I have in no way suggested this programme is going to get me huge / ripped / god like, and if you look at the diet I have posted, I don't have a single supplement from BB.com

Please have a look through the programme.
Click to expand...

i have read what you said

"I have made numerous attempts at getting a good shape over the last few years, but they have all fallen around the 4 week mark."

i dont think you can make much strength gains within 4 weeks tbh and keep them until now without training.

unless you want to change your story now.

so your starting from scratch basically therefore, i would not use this routine as a starting one.

i have looked at the routine and read reviews on bodybuilding.com forum, the majority didnt take it seriously.
 
Psycho Sonny said:
i have read what you said

"I have made numerous attempts at getting a good shape over the last few years, but they have all fallen around the 4 week mark."

i dont think you can make much strength gains within 4 weeks tbh and keep them until now without training.

unless you want to change your story now.

so your starting from scratch basically therefore, i would not use this routine as a starting one.
Click to expand...

Sorry what I said is a bit misguided there, that statements more aimed at the diet side of things in regards to keeping clean, within calorie limits and reducing alcohol. I have lifted for much longer periods of time than 4 weeks.
 
blairw said:
Sorry what I said is a bit misguided there, that statements more aimed at the diet side of things in regards to keeping clean, within calorie limits and reducing alcohol. I have lifted for much longer periods of time than 4 weeks.
Click to expand...

well then that is completely different. if you have been lifting for a while then it would be okay to try out this workout and then reflect on what was different and the difference it made to you compared with previous routines.

i thought you were starting from scratch, that's why i was trying to sway you away from it.

with the whole "launch pad" and "4 weeks" thing.
 
I use the term launch pad quite loosely. I mean I wish to use this to get to the end of the 12 week mark and be able to say, right here I am, I now know what I need to do next. Be that try and put on quality lean mass, or keep cutting further.
 
Hi Blair,

I'll be keeping a close eye on this thread. I've started Day 1 of IF paired up with a modified workout for 10 weeks. It's very different from my traditional training routes. My stats can be found in the powerlifting totals thread.

I will give this a proper read and my thoughts when I have some time on my computer. Currently on my tablet.
 
DarkShadow said:
Hi Blair,

I'll be keeping a close eye on this thread. I've started Day 1 of IF paired up with a modified workout for 10 weeks. It's very different from my traditional training routes. My stats can be found in the powerlifting totals thread.

I will give this a proper read and my thoughts when I have some time on my computer. Currently on my tablet.
Click to expand...

Thanks DarkShadow - I'm very impressed with your lifts!

IF I feel is going to come very naturally to me with the way my work schedule is at the moment, and the fact I struggle with breakfast.
Diet wise, I am awaiting my xtend in the post, and I think I will need to get some whey protein as eating like I did today every day is going to become costly pretty quickly! I also need to add in some green veg at some point I feel but hopefully someone can comment on that further.
 
Day 2 - Chest & Triceps

Good evening all!

Just had the chance to sit down and get this written for today's workout and diet :)

I have taken a picture of my current state (state is an accurate description actually aha!) and i gauge it to be around the 30% BF mark @ 228 LBS.

The picture can be seen here!

http://i1117.photobucket.com/albums/k593/blairw12/Transformation/IMG_0127.jpg

Now on to todays workout and food..

Day two workout and video is avaliable here

http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-week-1-day-2.html

The workout was as follows and it was done around 8.20 AM this morning, fasted.

Flat Dumbbell Press:
3 warm-up sets of 6-10 reps
2 sets to failure in 6-10 reps

Incline Flyes:
2 sets to failure in 8-10 reps

Straight Arm Pullover:
2 sets to failure in 10-12 reps

Rope Extension:
3 sets to failure in 10-12 reps

Lying Cable Extensions:
3 sets to failure in 10-12 reps

Overhead Dumbbell Extension:
3 sets to failure in 10-12 reps

I carried out the workout as described above, classing failure as the point i couldn't get it up without dropping it on myself, nothing crazy here as I have no spotter!

I didn't do any cardio in the gym at all today as at 7pm tonight I was played an hour of five a side football which has pretty much left me dead on my feet!! Luckily it did loosen up my legs from yesterdays session.

Diet wise I broke my fast around 12.45 today as I was in meetings for most of the morning. This actually worked out quite well as i didnt manage to get eating my dinner until 9pm due to the football.

The stats for todays food is:

Day time food:

Steak and Mayo Wraps (4)
KCAL - 1141
Protein - 103.3
Fat - 38.9
Carbs - 85.6

Chicken
KCAL - 170
Protein - 38.4
Fat - 1.8

Evening meal:

Turkey
Burgers
Cheese
Bacon

KCAL - 725
Protein - 77.6
Fat - 42.2
Carbs - 5.2

Totals for today are a little bit low, I think i may need to look at adding a protein shake or the like as I am struggling with the quantity of the food when I am keeping reduced carbs!

TOTALS
KCAL - 2036
PROTEIN - 219.3
FAT - 81.1
CARBS - 92.6

I am concerned that the fats I am getting in my diet aren't ideal, and will be looking at adding fatty fish, and nuts to my diet as soon as possible.

Sooo that is me for today, I will be recording weight every week, and taking comparison pictures every 4 weeks so look out for that!
 
Very short post today as I have been really busy all day and night! I didn't let this affect my dieting tho, and as this was a non workout day, I performed 30 minutes of stair climbing for my cardio.

Day time food:

Chicken and cheese wraps
Kcal 1256
Protein 102.2
Fat 51.4
Carbs 85.6

Evening meal girlfriend was over for dinner. She insisted on bring dessert as I was cooking for I had some Ben and jerrys :p

Steak with mixed veg and peppercorn sauce
Followed by chocolate brownie ice cream (didn't have much, was fairly sickly but still enjoyable)

Kcal 655
Protein 71.5
Fat 35.8
Carbs 17.5

This brings us to a total of...

Kcal 1911
Protein 173.7
Fat 87.2
Carbs 103.1


Tomorrow is back and biceps, followed by a squash game and a tennis game which will serve as my cardio and be fairly entertaining considering I'll just have blasted my back!
 
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