tommolad

PICT0006.JPGMe after two months training, my diet isnt great but theres nothing i can do about that, im currentley deployed abroad and so have to eat what im given, any ideas on bf levels, or where i need to improve (apart from everywhere!)

Cheers.

Con

Body fat around 10%.

wogihao

Thats a exelent base for adding mass, you have quite thin bones as well so any muscle you add is going to look more than it actualy is.

Body fat is good also, no extra fat to get rid off. It depends on the look your going for what you need to do ect...

Food wise, theres nothing you can do about it now - dont worry untill you get back.

tommolad

cheers for that, im going for the lean look, not huge but a good stone heavier than i am now, this is a typical day's food for me,
breakfast 0800 - 2 slices eggy bread with baked beans and 2 slices toast with jam one cup oj
1000 1 bowl musely or a protein shake
1200 usually spageti bolegnese or something similar with pasta.
1500 2 slices toast with peanut butter or protein shake
1800 meat usually pork or beef, roast potatoes and veg, fruit salad or sonde pudding
2100 3 slices toast with peanut butter and a protein shake with milk

i workout at 0630 every morning bar fridays which is a hill run or circuit training, usually 40 mins to 1 hour (not optional)
gym 5 nights a week, chest and tris, back and bis, shoulders and abs, 300 workout, full body workout. friday rest day.

any advice is greatley appreiciated

robdog

Looking good mate a great base to work from and excellent condition.

tommolad

cheers, im on a chest workout tonight so ill take another pic when iv still got a pump, ill try and workout how to make the pics a bit smaller too, that 1 is massive lol.

tommolad

Hello, sorry for the huuuuuuuuge delay but Iv got a pic to post, it was taken around a month ago, you can see some gains from the previous picture, as per usual any advice apreciated, cheers!!

Attached Images

pullup2.jpg (213.0 KB, 177 views)

tommolad

BUMP!

tommolad

come on guys

gym rat

youve got quite thicker mate, didnt see previous back pics but def put on a fair bit of size

Geo

Like Con said dude, your about 10% Bf, But TBH you need to work on everything. Id say you need to starting eating for Mass here, i know you said your deployed abroad, so if you can if no one wants there food, you take, get some more Cals in you.

Whats your Stats??

And what are your Goals??

Geo

tommolad

hey all, many thanks for your replies, I am stil abroad, been home and im back here again, the joys of my job.

My stats are;
Age, 22
Height. 6"6
weight, not 100% sure but around 14 stone (no scales here)

Im eating all I can but food is pretty tight here, got some protein shakes iv been having one a day because im trying to make it last until i come home (21st nov)
The main problem is the chefs must be trying to make us fat because dinner everyday consists of either burger and chips, sossage roll and chips or pie and chips, they put some sandwiches on aswell but with work and gym im too hungry to just eat a sandwich, my BF has probly gone upto around 17% which is really ****ing me off, been boxing twice a week with a slow run for around 2 miles after, dont want to do too much CV I dont want my mucles in a catabolic state.

Iv only recentley started training legs, iv always been a good runner, ran for the army a few times so i never wanted to get any bulk on my legs for fear of slowing me down, but Iv quit the running now, so im just getting into squatting and deadlifting, currentley on 70KG squat for 8 reps, thats ass right down, not great i know but im working on it and 140kg deadlift iv been doing 3 sets of 6 on that. Also managing weighted pull ups with 15kg, 3 sets of 6.

I did start doing a two day split but felt i wasn't getting anywhere after a month so i went back to training chest tris, back bis, shoulders abs, legs. with a rest day between back and shoulders then two rest days after legs.

Incredible Bulk

lmafao at the guy in the doorway on the second pic!!!

good base to start from

tommolad

oh yeah forgot to add my goal is to get upto 16 stone (2 stone on) before christmas 09