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  1. #1
    Knowledge is power
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    M diet/workout/pics

    I did start a journal thread but I am so lazy in the evenings and after workouts that it has drifted into obscurity, I figured I’d just post my current diet/workout/pictures here and let people criticize/comment if they feel the need to. I don’t know how to pose, and the light from my computer/halogen heater made the pics a bit shadowy. I’m happy with the progress of my biceps and quads, everything else needs a lot of work. This is the first time I have posted my pics on here so any feedback/criticism/advice is very welcome, thanks.

    Stats:

    Age – 24
    Height – 5 9’
    Training history – 8 months 3 full bodies weekly, 2 months 3 day split with bodybuilders (more serious)
    Bodyfat – not sure, probably 12 – 15%
    Weight – 12 stone


    Diet:

    Meal 1
    Whey shake – 8:00
    Small bowl of porridge made with semi-skimmed milk and raisins, 2 fish oil caps – 9:30
    2 hard-boiled eggs – 10:00

    Meal 2 - 12:30
    Seasoned chicken breast, half a bag of brown rice and half a tin of sweetcorn
    15 almonds
    2 fish oil caps

    Meal 3 - 3:30
    Seasoned chicken breast, half a bag of brown rice and half a tin of sweetcorn
    15 almonds
    2 fish oil caps

    Meal 4 - 5:30 (pre-workout)
    250g of lean mince beef in chilli con carne sauce with half a bag of brown rice
    2 fish oil caps

    7:30 - workout, 45 minutes

    Meal 5 – 9:00
    Banana
    Whey shake

    Meal 6 – (an hour before going to bed)
    250g of cottage cheese on 4 plain ryvitas
    2 fish oil caps
    Multivitamin


    Current workout:

    Monday – chest, shoulders, triceps

    Incline smith machine bench
    2 warm up sets of 10 with empty bar
    1 warm up set of 8 with 50% of working set weight
    1 working set to failure (6 – 10)

    Flat barbell bench
    1 working set to failure (6 – 10)

    One arm cable flies
    One working set to failure (8 – 10)
    One drop set to failure

    Standing one arm cable side raises
    One working set to failure (8 – 10)
    One drop set to failure

    Bar pushdown
    One working set to failure (8 – 10)
    One drop set to failure

    Reverse one arm cable raises
    One working set to failure (8 – 10)
    One drop set to failure

    Skull crushers into close grip bench press
    One set to failure of the skull crushers then immediately into close grip bench press with the same bar

    Or (bi-weekly)

    Overhead tricep cable extensions
    One working set to failure (8 – 10)
    One drop set

    Reverse curls
    One working set (8 – 10)
    One drop set


    Tuesday – back, biceps

    Deadlift
    2 warm up sets of 8 with a quarter of the working set weight
    1 working set to failure (6 – 10)

    or (bi-weekly)

    Bent over row
    One warm up set with half of the working set weight
    One working set to failure (8 – 10)

    Wide grip lat pulldown
    One working set to failure (8 – 10)
    One drop set to failure

    Close grip pulldown
    One working set to failure (8 – 10)
    One drop set to failure

    T-bar row
    One working set to failure

    Or (tri-weekly)

    Seated cable row
    One working set to failure (8 – 10)
    One drop set to failure

    Or (tri-weekly)

    One arm dumbbell row
    One working set to failure (8 – 10)
    One drop set to failure

    Standing alternate curls
    One working set to failure (8 – 10)
    One drop set to failure

    Or (bi-weekly)

    Seated not alternate curls
    One working set to failure (8-10)
    One drop set to failure

    EZ bar curls
    One working set to failure (8 – 10)
    One drop set to failure

    Or (bi-weekly)

    EZ bar drag curls
    One working set to failure (8 – 10)
    One drop set to failure

    Not alternate hammer curls
    One working set to failure (8 – 10)
    One drop set to failure

    Or (bi-weekly)

    Hammer curls with rope grip on cable machine
    One working set to failure (8 – 10)
    One drop set to failure


    Thursday – legs

    Squats
    2 warm up sets of 10 with an empty bar
    1 warm up set of 8 with a quarter of the working set weight
    1 working set to failure (6 – 10)

    or (bi-weekly)

    Leg press
    2 warm up sets with a quarter of the working set weight
    1 working set to failure (6 – 10)

    Hack squat
    One working set to failure (6 – 10)

    Leg extensions
    One working set to failure (8 – 10)
    One drop set to failure

    Lying hamstring curls
    One working set to failure (8 – 10)
    One drop set to failure

    Calf extensions on leg press machine
    One working set to failure
    Rest/pause then more

    Calf raise machine
    One working set to failure
    Rest/pause then more


    Pictures:



    Relatively happy with this










    Copying Arnie in my avatar (one of my favourite ever pics)


    Relatively happy with these too

  2. #2
    Knowledge is power
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    Re: M diet/workout/pics

    Anybody? I will feel like a right dork if no one replies lol

    Just realised how bad my copy of Arnie is, completey different pose LOL

  3. #3
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    Re: M diet/workout/pics

    Your doing well mate, decent physique, diet maybe on the light side but its not bad. Keep on reading and improving and things will only get better. Great start.

  4. #4
    Getting HUGE!
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    Re: M diet/workout/pics

    beceps look great mate and I think your back looks good as well (it would look better if you practice your rear lat spread IMO)

    Well done mate keep it up

  5. #5
    Knowledge is power
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    Re: M diet/workout/pics

    Quote Originally Posted by Magic Torch View Post
    Your doing well mate, decent physique, diet maybe on the light side but its not bad. Keep on reading and improving and things will only get better. Great start.
    Thanks very much mate, much appreciated, specially from someone in as decent nick as yourself.

    Diet is light because I am trying my hardest to do the dreaded 'clean bulk', enough to make me grow but not enough to make me fat, I think I might have it almost right, maybe need a tiny bit more, but sometimes I have a protein bar or some more almonds as a snack, or I eat the other 250g of chilli if I come home in pain from leg day hehe

  6. #6
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    Re: M diet/workout/pics

    Quote Originally Posted by joeyh1485 View Post
    beceps look great mate and I think your back looks good as well (it would look better if you practice your rear lat spread IMO)

    Well done mate keep it up
    Thanks a lot buddy, yeah my biceps got a thrice weekly going over in a very brutal fashion when I was a gym rat full body sorta guy, incline curls, hammer curls, preachers the lot, shame I didn't give the same attention to my chest grrrr

    thanks for the back comment, I thought mine was quite lacking, I have already been told to learn to pose so I best get on it, gonna watch some Dorian vids on youtube I reckon, f*ck yeah!

  7. #7
    Ben n' Jerry's connoisseur
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    Re: M diet/workout/pics

    First off shave that unsightly hair off your face...







    Jk




    Bicep boy are you? They're looking good

  8. #8
    Knowledge is power
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    Re: M diet/workout/pics

    Quote Originally Posted by LloydOfGrimsby View Post
    First off shave that unsightly hair off your face...







    Jk




    Bicep boy are you? They're looking good
    Haha, I didn't think anyone would even comment on my facial hair...

    And yeah, shameful as I am, I was a bit of a bicep fiend. I just loved training them, I have been shown the true way now and am going to work everything equally as hard, my biceps compared to my chest is stupid lol

  9. #9
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    Re: M diet/workout/pics

    Nice pics there mate , Good base to work on....your on the rite track.

  10. #10
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    Re: M diet/workout/pics

    Quote Originally Posted by corbuk View Post
    Nice pics there mate , Good base to work on....your on the rite track.
    Thanks bro, really good to hear some positive feedback, makes me want to push it harder so I can post some better pics in a few months and hopefully impress with my progress, this place is invaluable.

  11. #11
    Just Starting Out..
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    Re: M diet/workout/pics

    Looking good to me, abit of inspiration tbh..

    I think your chest looks alittle small compared to the size of your delts/arms/traps kinda area if you get me, maybe? Or is that just me?

    And your quads look awesome!

  12. #12
    EFBB Winner
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    Re: M diet/workout/pics

    Impressive lifts mate.

  13. #13
    back on track for 2011
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    Re: M diet/workout/pics

    good set of guns develpoing there mate .. .. a little more thickness in back and chest areas needed but will come ith time and some heavy workouts

    keep it up mate

  14. #14
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    Re: M diet/workout/pics

    Quote Originally Posted by curtis View Post
    Looking good to me, abit of inspiration tbh..

    I think your chest looks alittle small compared to the size of your delts/arms/traps kinda area if you get me, maybe? Or is that just me?

    And your quads look awesome!
    Wow thanks man, never thought anyone would say that to me! And yeah I need to work on my chest badly, am hitting it hard though so hopefully that will come.

    Thanks for the quads comment, got them through a combination of heavy dumbbell squats and 100 rep squats with lighter dumbbells (savage).

    Leg day is my fave day!


    Quote Originally Posted by fozyspilgrims View Post
    Impressive lifts mate.
    Cheers bro, need to up the squats til I can only get 6, I got 8 with 120kg then 12 with 130kg weirdly, gonna hit 140/50 to get it right down for real power building sets.


    Quote Originally Posted by ShaunMc View Post
    good set of guns develpoing there mate .. .. a little more thickness in back and chest areas needed but will come ith time and some heavy workouts

    keep it up mate
    Yeah I am really trying to hammer my whole midsection, thanks for the compliments mate, really makes me feel good coming from people on here with the same goals and you are in immense shape btw, nice one.

    Thanks for all the feedback so far people, don't worry I will shave for the next ones lol, happy lifting x

  15. #15
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    Re: M diet/workout/pics

    Quote Originally Posted by Gooders View Post
    Thanks very much mate, much appreciated, specially from someone in as decent nick as yourself.

    Diet is light because I am trying my hardest to do the dreaded 'clean bulk', enough to make me grow but not enough to make me fat, I think I might have it almost right, maybe need a tiny bit more, but sometimes I have a protein bar or some more almonds as a snack, or I eat the other 250g of chilli if I come home in pain from leg day hehe
    Push your Brekkie forward to 7.30 and your lunch back to 1pm then have another light meal at 10-10.30. you wont get fat, you'll grow. If you think your gaining too much fat then look at the marco nutrients you consume and change the ratio's a little bit.

    If you work out how many calories you consume and your energy consumption I bet you can have another meal in the day

 

 
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