KillerMuscles.com blog

Hardcore body building with professional body building champ Phil McCracken.

Duration : 0:7:22

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Duration : 0:2:1

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http://www.behot.com.au/hotebook.php After being skinny since I was a teenager, I decided to bulk up and get stronger. In early August 2007 I was 66kg / 145 pounds at 181cm (5′9”) tall, with around 14% body fat. My goal I want to achieve in 2008 is about 82kg (180 pounds) at 11% body fat.

This video is to show how a skinny guy can change his body and appearance, even if you know nothing about diet and training to begin with.

I’m looking at doing some videos on diet for skinny guys, that is what has worked for me, and helped me gain muscle. So if you would like to see this, let me know!

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CURRENT DIET GUIDE
Notes:
This is my base diet, I always swap/substitute parts because I get sick of repeating stuff quickly. The Carbs/Protein/Oils still remain about the same.

Diet has almost zero:
- Animal / saturated Fat
- Processed Sugars
- Alcohol or Softdrink (soda)

Diet does include each day:
- 2 Litres of water
- 1 Multi-vitamin
- 1 25g serve Flaxseed oil (for Omega 3)

Meal 1. - Breakfast
Oats or Cereal + Skim milk + Fruit

Meal 2. - Shake:
6 egg whites (+ 1 Yolk)
1 banana + 1 other fruit
25g Honey
Optional small serve Protein Powder

Meal 3. - Lunch
200g Serve of lean meat
(Beef, chicken or fish)
Some veges (eg. broccoli)
Rice / Pasta / Wholemeal Bread
20g Olive Oil

Meal 3.5. - Optional - 30-60 mins before gym
1 Piece Fruit
Small serve honey

WORKOUT. - 2 Hours after Meal 3

Meal 4. - After gym Protein shake
4 egg whites (+ 1 Yolk)
1 Banana
One 30g serve of protein powder
(I use a fast absorbing Isolate here)
Skim Milk

Meal 5. - Dinner
250g Serve of lean meat
(Beef, chicken or fish)
Some veges (eg. broccoli)
Rice / Pasta / Wholemeal Bread
20g Olive Oil

================================
CURRENT WORKOUT PROGRAM
4 Day workout cycle

Day 1. - Chest & Triceps

Dumbbell Presses - 3 sets of 10
Dumbbell Flyes - 3 sets of 10
Pec Deck - 2-3 sets to failure (aim for 10-15)
Tricep Extensions - 2 Sets of 10
Cable Bar Pushdown - 2 Sets of 10
Rope Pull downs - 2-3 Sets of 10/failure

Day 2. Back & Biceps & Shoulders

Wide grip pull ups - 2 sets of 8/failure
Wide grip cable bar pull downs - 3 Sets of 10
Dumbbell curls - 3 sets of 10
(don’t rest each arm, move both same time, meeting at 90deg)
Seated cable row - 3 sets of 10/failure
Shoulder Press - 2 Sets of 10
Shoulder Flyes - 3 Sets of 10
Mini barbbell curls - 2 sets lighter weight - 15 reps/failure

Day 3. Legs & Abs

Weighted Squats - 2 Sets of 10-15
(I do the ones with the barbell on my shoulders)
Quad extension - 3 Sets of 10
Hamstring machine - 3 sets of 10
Leg Press - 3 sets of 10
Calf machine - 3 sets of 10
Bent over rope pulldowns (for abs) - 3 sets of 10
Weighted sit-ups / Crunches - 2-3 Sets 10/failure

Day 4. Day off (optional)

Then go back and start day 1 again

Duration : 0:1:52

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Technorati Tags: Body, build, building, ectomorphic, gain, grow, muscle, skinny, training, weight, weights

http://www.behot.com.au/hotebook.php 5.5 Months after I started, this is my progress as of January 24, 2008. I started at 66Kg (145lbs) and am currently 78-79Kg (172lbs) at about 14% body fat.

Duration : 0:1:3

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Technorati Tags: Body, building, change, cute, guy, guys, muscle, progress, skinny, training, weights, yourself

HI THIS FOR ALL THOSE PEPOPL………..HOW LOVE THERE BODY……..SO PLS CHECK IT OUT……ITS COOL…….

Duration : 0:3:15

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Technorati Tags: Body, building

This is my first entry in about 8 months
on my weight gain progress.

Duration : 0:4:55

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Technorati Tags: abs, bench, biceps, Body, ectomorph, fit, gainer, hard, hardgainer, Lifting, muscle, press, skinny, transformation, Triceps, weight