nowatchamacalit

Goals

As always, big as possible, as little fat as possible

My stats are, natural

5ft 6, 27
87 kg
15% bf (is this accurate do you think?)
Bench 117.5 kg
Squat 167 kg
Dead 200kg

I have no money and my diet is bad
No creatine vitamins nothing

I have hit a plataeu and am getting really frustrated with my life, aarrgghh

All pics I don't have a pump except bigger chest one

Attached Images

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	no pump.jpg (33.2 KB, 498 views)
	with pump.jpg (188.8 KB, 502 views)
	without pump.jpg (19.5 KB, 486 views)

borostu82

im no expert but i would say you could be slightly higher than 15% i had mine measure and i was 15% and my abs are visable.

if you diets bad then you wont achieve your goals, bodybuilding and a good diet go hand in hand.

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PB's DL: 220 BP: 140 S: 230
14%bf 106kgs

borostu82

if you want diet help post up your diet and let some of the lads on here help you or have a look here http://www.uk-muscle.co.uk/food-diet...-beginers.html

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PB's DL: 220 BP: 140 S: 230
14%bf 106kgs

nowatchamacalit

Thanks for your input so far Boro.

Lol, yes, I hear what you are saying about the bodyfat, I think I must be in denial about that.

I will also add that my lifts quoted are PB's. Jesus I'm such a loser.

At the moment my lifts are:

BP 110
Sq 167 (PB yesterday)
DL 190 no lifting gear, 195 with wrist straps.

OK my current diet (can't believe I'm telling people this) is

1st meal - muesli in semi skimmed milk (lol)
Preworkout - sports drink (lol)
Postworkout - sports drink, 18" pizza (lol)
Dinner - steak and veg
Evening - can of tuna
Before bed -pint of milk
And about 3/4 cigarettes

OK I didn't realise how really awful it was until I wrote it down.

The diet I was thinking about starting was:

Meal 1 - 9 am - can of tuna, bowl of green beans, water
Meal 2 - 12 pre workout - 30 gram whey shake, 10 grams creatine, 50 grams dextrose, mixed in water
Meal 3 - 1.15pm post workout - as pre workout plus zinc, magnesium, vit C, vit E, RDA's: 100%, 100%, 400%, and would appreciate recommendations for vit E dosage
Meal 4 - 4.15 - 200 grams chicken breast, potatoes
Meal 5 - 7.15 - 200 grams steak, cooked in tablespoon olive oil, with peas and carrots
Meal 6 - 10.15 before bed- Handful of flax seeds, pint of skimmed milk, 6 egg whites, 30 gram whey shake
And stop the smoking

Think that would be about 250 grams protein, and don't know how much carbs

Thanks for the input once again...

megatron

Points for honesty mate, if I ate that diet I woudl look like sh1t. So imagine if you ate better, drop a little bodyfat and you would look cracking mate.

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wogihao

Whilst it hard to judge bf with any great acuracy 15% you are not. your looking 20+ easy.

natural the numbers are not bad, lean your talking anywhere from 70kg-75kg. still respectable.

My advice is suplement the **** food for decent grub your see a big change just by doing that instead of a 18" pitza eat somthing that wasnt orignaly deisgned for dirt poor italians. possibly a steak? That diets not so bad that your proposeing.

However its going to be hard to stick to going from eating **** all day.

I would gradualy change your meal plan over time so its a lot easyer to stick to.

Whats your training like? maby thats also an issue. Have you ever takeing a few weeks off?

Lots of people say "you have a good base" but in this case with your strenght its true. I think with a few adjustments to diet (and probably routine) you would do just fine.

romper stomper

No you are not looser everyone starts somewhere (check out wogihao ;o), my estimations from the pics bodyfat 24%

well its not much of a plateau if you can

So your on the right track, and a few amendmants in the diet you will see things progress nicely.

Tuna and greens first thing is a hard meal to stomach, oats, skimmed milk and eggs easier to get down.

Good luck !!!! post your progress and questions and you will get the advice you need.

nowatchamacalit

Thanks for all the positive replies and encouragement from everybody.

I lift MWF, my gym is closed on Sat/Sun.

I do 3 of 4 workouts on these days and carry my 4th into the next week and then repeat.

I try to keep powerlifting movements as the focus, and supplement with bodybuilding moves.

I have also started jogging Tue/Thur/Sat for an hour, today.

Yes, I have taken weeks off recently, as this Gym goes on holiday alot.

Thanks alot for all the responses so far, it makes a difference, feel free to keep the critcism coming on any aspect of what I am doing.

I will keep you all updated with progress pics etc.

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Workout 1

Chest/Biceps/Abs/Sprints

Chest
Warmup 3 light sets.
Flat bench 4 sets barbell.
First set is a 1 rep max.
Next sets I drop the weight to around 80% 1 rep max and go for 8 reps.

Incline Bench
4 sets dumbell for 8 reps each.

Incline Flies
3 sets 8 reps.

Flat Flies
3 sets 8 reps.

Biceps
EZ bar curl, 3 sets 8 reps.
Supinating dumbell curl, 3 sets 8 reps.
Hammer Curls, 1 or 2 sets 8 reps depending on how much I think the biceps can handle the volume.

Abs
Suspended crunches, 4 sets to failure and focusing on form.

Sprints
Rower 3 x 1 minute.

Workout 2

Back/Traps/Abs/Neck/Sprints

Back
Warmup 3 light sets.
DL 5 sets.
3 sets of 1 rep maxes.
2 sets of 5 reps.

Pullups 4 sets of widegrip overhand, usually manage about 5 reps each (hard after heavy deads to get more!).

Pullups 4 sets of close grip underhand, usually manage about 5-6 reps each.

Barbell Rows on cablemachine 4 sets of 8 reps.

Traps
Barbell Shrugs.
4 sets of 8 reps.

Abs
As Workout 1.

Neck
4 sets of 20 reps lying with my back on the bench and a dumbell on my head, don't know the name of this exercise.

Sprints
As Workout 1.

Workout 3

Shoulders/Abs/Sprints

Shoulders
3 light warmup sets.
Seated dumbell press 4 sets of 8 reps.

Behind the neck barbell press 4 sets of 8 reps.

Widegrip upright row 5 sets of 8 reps followed by standing military press for 4 reps on last set.

I prefer lateral raises but can't do them anymore because they irritate an old tear on the outer head of my left bicep.

Abs
As Workout 1.

Sprints
As Workout 1.

Workout 4

Legs/Calves/Abs

Squats
3 light warmup sets.
5 working sets of:
1 rep max.
1 rep max.
3 sets of 8 reps.

Leg Press
5 sets of 6 reps.

Hack Squat Machine
5 sets of 6 reps.

Calves

Calve Raises Barbell.
5 sets of 8 reps.

Abs
As Workout 1.

Sprints
As Workout 1.

__________________________________________________ ____________

So that's it really, I don't do triceps because I find they overtrain easily.

Quite often cycle to and from gym, it is a 15 minute journey each way, but have been walking this last week because I got a puncture :(. Half hour walk each way.

homer

hi looks like a good base to work from as said above get that diet sorted put your weight down on here then we can help with the training as well , keep it srtict and keep focused it will come

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Con

Nice lifts and you have plenty of muscle critic is you are very fat lets be honest i would put you closer to 25% than 15% i would cut down to about 80kg at least.

Mrdaveyk

you got no tricep workout?

sorry if i missed them but they are 2/3 the entire arm deffo get them in your workout!

also id scrap the abs mate, i think they are overrated, lowering the bodyfat and doing some good compound moves gets abs

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MrGum

Glad you are feeling more motivated, mate. Your lifts are good.
This forum is ace - really motivates me and I can't lift anything like what most of the people on here do!
All the best.

(I recommend oats for breakfast!)
mark

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Lost Soul

I thought i had written that

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wogihao

Mrdaveyk

me too...... have i missed something

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