Littleluke

Sorry thats on bench! I couldn't believe my smith squat the other day neither, 180 nice and low! 4 big blue plates, I was getting funny looks off the "we think we're big guys but infact not"! I train legs in a baggy maximuscle t-shirt so look small Hitting chest and triceps today! woohoo! Gona throw in some calves too!

LEWIS

yeah good shape luke - waist is still small - good going

shorty

yeah looking wide there luke - wats you back routine???

Littleluke

Back is, REALLY wide grip chins, then close grip chins, deadlifts, dbell rows or barbell row.

megatron

Looking very good mate, well impressed.

Magic Torch

120 kg deadlift is impressive

Nah mate looking good, keep hittin those triceps tho!

J

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Great White

I didnt think maximuscle done anything smaller than "xxs" must look like a nightie on you PMSL

Naa, serious, looking ok mate.

Id focus on triceps and forearms, looks like you have a strong chest already, so get some size in tho`s tri`s.

Also to get some extra width get working on those delts (front, side and back) and traps.

Also, you got a year mate, dont worry about adding some body fat. Get some more grub down ya throat.

Up the cals mate and get some bulk on - Good Carbs and Protein.

What is your current diet, i know we have been over it on MSN a few times, stick it up here tho mate.

Your looking good, dont get me wrong, you just got a lot of time to go before your show, so dont worry about bulking up a little more.

DB

overall mate i think u look pretty well proportioned..

just keep up witht he basics..

Deads
squats
rows
presses

just really go all out in those exercises.. everything is looking good..

BF wise i would tend to say stay where u are its 10x easier to diet when u are already kickin around the 10% mark like u are now...

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Littleluke

Breakfast - 08.30 - Pro Peptide with Water. Porrige and an apple. All vits.
10.30 - 6 eggs, 3 wholes, 4 slices of wholemeal bread, little ketchup.
13.00 - Tina of tuna, chop tomatoes, bit of lemon, wholemeal pasta.
15.00 - 5 scoops of Pro mass.
16.30 - Train
17.45 - Pro Recover 2 scoops.
18.30 - Tea, High Carbs, Protein.. Low fat
20.30 - 4 scoops pro mass
22.30 - 4 eggs, 2 wholes, teaspoon of splenda, semia skimmed milk.

That is what I will eat today.

megatron

Seems to me you are eating a good diet mate. Same as most of us; could do with more veggies.

Magic Torch

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Great White

That I agree with - Stick with the basic compounds and pack on some mass.

Cant beat Deads and Squats for overall mass, and good heavy (keeping form) t-bar rows for a thick back.

Dont get me wrong - im not saying get fat! Just a few % so you still have abs but not quite so lean.

You got 11 months to go, even if you were just up a few % upto the end of summer then bring it back down slow ready to diet in Jan.

Just my oppinion, tis all, im not saying what DB said is wrong, hell, he has competed, I havent, but I know that DB wasnt as lean as you when he started his prep and he soon got a damn good body on him!

Your diet, im my eyes is lacking healthy fats too

Throw in some almonds with your oats, olive/flax oil with your pasta, and your tea - make that medium carbs/high protein, low fat.

Have 3g Fish oil with each solid meal, or thrown in some Udos with 2 of your shakes.

Just my oppinion.

Littleluke

Thanks Paul, I didn't add that I put olive in the pasta tuna etc in the final stages of cooking. In regards to veggies, I have loads with my tea .. I do need some more fats though! I am going to get some ALL peanut butter to eat with some rice cakes in replacement to a promass shake!

DB

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Littleluke

Also when hungry I snack on fruit. Mainly apples, pears and strawberries.