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View Full Version : Project: Recomposition; 3.5 months of work



fixationdarknes
05-25-2010, 03:39 PM
For reference, here's the only true "before" pic I have. Wish I had better ones, but this one with part of my barbarian haircut showing will have to do.

I am 5'7" by the way. What would you guesstimate my BF% is? I'm not too good at judging and have no way of accurately testing myself.

Before (weighed about 157-ish) early February
http://img.photobucket.com/albums/v706/fixationdarknes/lifting%20progress/0518092145.jpg

Last Night (weighed 159.5 this morning) late May
http://img.photobucket.com/albums/v706/fixationdarknes/lifting%20progress/halfmostmuscular5-24-10.jpg


-edit: (added photos)

http://img.photobucket.com/albums/v706/fixationdarknes/lifting%20progress/backdoublebi.jpg

http://img.photobucket.com/albums/v706/fixationdarknes/lifting%20progress/wheels.jpg


As you can see I have quite a bit of size-gaining to do, which is going to happen. I don't have a desire to totally rush a bulk though and then have to rush a cut afterwards. I'd rather take it a bit more gradually than most might, and minimize the amount of cycling. We shall see though.

I started out "cutting" because I didn't like my BF%, but then things reached a point where I realized how small I am and thought why the freak am I cutting, so I started a slow bulk while managing to keep my BF% at or below where it was. So now after about 3.5 months of training altogether, I weigh a couple more lbs than I did at start, but my strength, composition, and overall conditioning is up--one of my goals has actually been to improve my functional conditioning... I didn't like getting tired from running for like 50 meters lol. The short-term goal for now is to clean bulk up to 165. I will re-evaluate from there. I figure in the grand scheme of things I could most likely make quicker progress by just cycling bulks and cuts, but this is okay with me.

And you know you like those shower curtains.

Behemoth
05-25-2010, 04:15 PM
Fix, whaaaat thaaa heeeeeell????

Mad impressed bro. To pull that off in 4 months is nothing short of spectactular.

I can see you being very big and well conditioned in a fairly reasonable amount of time. I think you may have something special, keep after it brother!

Off Road
05-25-2010, 04:31 PM
Very impressive transformation Fix. Your dedication is definitely showing. Keep up the great work.

BTW...the haircut is much improved too -- lol

Sean S
05-25-2010, 04:48 PM
Keep doing whatever it is you are doing. It's working very well.

f=ma
05-25-2010, 05:43 PM
excellent work fix, very good job!

chevelle2291
05-25-2010, 06:18 PM
Looking good Fix! I think you're metabolism is definitely faster than mine haha.

That emo haircut tho....:clown:

Nicky
05-25-2010, 06:26 PM
WOW! Huge difference! Go back to the barbarian do though, the Bieber doesnt work on a guy that deadlifts 390 @ 159.

chevelle2291
05-25-2010, 06:54 PM
I think he'd look cooler with a shaved head...

But then again, it's not like Fix is some action figure we can change up however we want haha.

fixationdarknes
05-26-2010, 12:20 PM
Fix, whaaaat thaaa heeeeeell????

Mad impressed bro. To pull that off in 4 months is nothing short of spectactular.

I can see you being very big and well conditioned in a fairly reasonable amount of time. I think you may have something special, keep after it brother!

Dude thanks so much, your words are very meaningful to me. Expect some more questions from me soon haha.


Very impressive transformation Fix. Your dedication is definitely showing. Keep up the great work.

BTW...the haircut is much improved too -- lol

Thanks! It's knowledgeable people like you who make it even possible for me to know how to do something like this.


Keep doing whatever it is you are doing. It's working very well.

Thanks man. I will keep doing it 'til it doesn't work any more haha.


excellent work fix, very good job!

I appreciate it!



Looking good Fix! I think you're metabolism is definitely faster than mine haha.

That emo haircut tho....:clown:


WOW! Huge difference! Go back to the barbarian do though, the Bieber doesnt work on a guy that deadlifts 390 @ 159.

:indian::indian:

Barbarian hair won't be back for a while. California + summer = :whip:

I appreciate your kind words guise :)

fixationdarknes
05-26-2010, 12:23 PM
Also, I've updated the original post with a back and leg pic. Unfortunately I don't have before shots of those.

Irish Pilot
05-26-2010, 12:48 PM
Amazing considering your weight hardly changed. Congrats on your progress bud!

fixationdarknes
05-26-2010, 02:22 PM
Thanks dude! One thing that kinda sucks about looking into the future of weight gain is my shirts are gonna be too tight (some are already rather tight as is) haha.

Behemoth
05-26-2010, 07:21 PM
Impessive back shot, nice traps

fixationdarknes
05-27-2010, 11:58 AM
Thanks man :)

Irish Pilot
05-27-2010, 01:16 PM
So what does your training regime and diet look like?

pinky8713
05-27-2010, 01:30 PM
I just saw the thread.. That's awesome progress dude. Great job with the recomposition.

fixationdarknes
05-27-2010, 04:37 PM
So what does your training regime and diet look like?

I've been doing a modified version of Starting Strength with conditioning added to the final sets of my workout. Basically a complex that consists of either Dips/Chinups and some core work and burpees/jumps/mountain climbers. So it looks like this:

Workout A: Squat, OH Press, Row, Dips/Core work/conditioning
Workout B: Deadlift, Bench, Chinups/Core work/conditioning

Also, I only Deadlift once a week (might actually drop the frequency to every 9-10 days pretty soon). On days I don't want to Deadlift, I keep the rest of the workout the same but replace Deads with Squats. And vice versa.

On off-days from lifting, I do two tabatas that consist of burpees, tuck jumps, squat jumps, mountain climbers, jump roping, shadowboxing, squat thrusts, etc. Once a week my HIIT workout will be 4 sprints + a finisher tabata. I used to sprint 3x a week but my hip flexors can't take that anymore given how heavy I am training Deadlifts.

Diet-wise, I eat big on my lifting days, lots of carbs, especially post-workout. On tabata/HIIT days, I generally eat a bit less, and keep my carbs pretty low. Mostly healthy fats and protein.

Some people say to not do cardio work when trying to gain weight (which is probably good advice for the guys who really have a hard time putting on weight), but to me it makes more sense to do the cardio, and just eat more to make up for burned calories. So you're increasing your expenditure, but at the same time you are increasing intake. This keeps your metabolism high and allows your body to partition nutrients more optimally to allow the food you eat to be used more for muscle and less for fat (although it's still your job to eat the right food at the right time).

So... IMO, lift heavy compound exercises (namely squats) 2-3x a week and perform as many HIIT sessions that your body will allow (if you factor in the short post-lifting conditioning sessions I do, that's a total of 6 HIIT sessions in some form or another each week). And basically just train as much volume of high intensity that your body can handle while making sure to eat enough to cover for lost calories, as opposed to not training as much as you could be and thereby eating less.

That being said, there are plenty of knowledgeable and more experienced members around here who would probably oppose my views, but all said and done this is what I have found to have worked effectively for me.


I just saw the thread.. That's awesome progress dude. Great job with the recomposition.

Thanks man I appreciate it. I'm looking forward to your progress. Do you have any pics right now for reference months down the road?

Patz
05-28-2010, 04:23 AM
Great job,man!

Does your mom finally support your fitness goals, or are you still having to sneak protein shakes? LOL

fixationdarknes
05-28-2010, 09:26 PM
Rofl that's funny you remember that. I didn't even remember that until now XD

She is still a very controlling asian mom who thinks she knows what my diet should be and thinks that because she watches Dr. Oz that I shouldn't be eating anything past 8 pm, when I go to bed around 2 am. For example, the other day while I was in the kitchen heating up my post-dinner chicken (it was about 10 pm and she was about to go to bed), she was all like:

"Eating again? Why do you eat so much?"
"Because I want to gain muscle."
"But you already have muscle, you don't need more."
"But I want more."
"You don't eat like a normal person."
"I know mom. That's because I'm not a normal person."

Lol.

That being said, she is my mom and I still need to respect her for what she does for me. She does buy my protein powder, chicken, buffalo wings, eggs, peanut butter, milk, etc. so in that sense she is supportive. But she just has a hard time with seeing me eat all the time.

chevelle2291
05-29-2010, 01:54 AM
Rofl that's funny you remember that. I didn't even remember that until now XD

She is still a very controlling asian mom who thinks she knows what my diet should be and thinks that because she watches Dr. Oz that I shouldn't be eating anything past 8 pm, when I go to bed around 2 am. For example, the other day while I was in the kitchen heating up my post-dinner chicken (it was about 10 pm and she was about to go to bed), she was all like:

"Eating again? Why do you eat so much?"
"Because I want to gain muscle."
"But you already have muscle, you don't need more."
"But I want more."
"You don't eat like a normal person."
"I know mom. That's because I'm not a normal person."

Lol.

That being said, she is my mom and I still need to respect her for what she does for me. She does buy my protein powder, chicken, buffalo wings, eggs, peanut butter, milk, etc. so in that sense she is supportive. But she just has a hard time with seeing me eat all the time.

Lol, sounds like a conversation I'd have with my mom, except that it's always that I'm not eating enough. Today, I just got back from my workout (which was pretty draining) and she asked me how I was feeling. I told her I was pretty tired, and she then told me that I should eat more. I responded, "Mom, I'm already eating 4,000 calories a day. Much more and we're going to go broke trying to feed me." Haha.

My parents also are usually pretty supportive, but they do think that I drink too much milk. I can't blame them, as sometimes I'll drink a half gallon or more a day. But, I've been doing my own grocery shopping lately and to be honest, my food for a week and a half or so minus lean meats is usually around 30-50 bucks, which isn't so bad.

Mark!
05-30-2010, 10:33 PM
I have but one thing to say sir...Nice huggies box boi!!! No seriously, man you look stellar. I'm mad impressed with the progress you've made here, it's awesome stuff. People who change are very inspiring to me and what I want to do. We feed off each other. No matter what, stay at this brother man.

Joe Black
06-02-2010, 12:50 AM
AWESOME work buddy, superb progress - keep at it, you should be proud!

fixationdarknes
06-02-2010, 06:28 PM
I have but one thing to say sir...Nice huggies box boi!!! No seriously, man you look stellar. I'm mad impressed with the progress you've made here, it's awesome stuff. People who change are very inspiring to me and what I want to do. We feed off each other. No matter what, stay at this brother man.

Thanks man. Yeah that was my sister's room haha. My niece is so cute. We definitely feed off each other. That's why I love this place. Without it I'd feel rather alone in my training/diet goals since most people either have no idea what they're doing or don't want to put forth the 100% effort to get there, or more likely a combination of both


AWESOME work buddy, superb progress - keep at it, you should be proud!

Thanks man. For a while I've kind of thought I haven't made much progress, but looking back I suppose the time just kind of whizzed by and things happened faster than I remember them happening. It's good to have your support.

cphafner
06-02-2010, 08:21 PM
great work man. You have a great base to fill out. Look much better with the Justin Beiber haicut than what looks like was a mullet :hello:

fixationdarknes
06-03-2010, 01:37 AM
Thanks man! Speaking of which, I need some new earphones. My current ones are broken, which means I hear Bieber playing in the gym half the time lol.

Kiff
06-03-2010, 10:42 AM
Well done mate,

Some impressive work has gone in over the last 3 months!

Dont worry about your mother either mate, if you could hear the grief i fet from my parents for my diet you would be killing yourself laughing.

I cant even walk towards teh fridge without some kind of comment. And when i go to my girlfriends house i get given dinner by her mum and she turns round and says;

'I know you probably ate before you came so i have only cooked you enough for two'

fixationdarknes
06-06-2010, 07:58 PM
Thanks man. Lol your gf's mom sounds funny. What is it with these dang moms who are always so unsupportive with heavy lifting/eating and getting big?!?!