Lukes Preperation for the 2008 UKBFF South Coast. - Page 11 - UK-Muscle Body Building Community

Magic Torch · 13-01-2008, 01:55 PM

Go to the super market mate and look at the spice section. There are loads of things to buy, like sea salt with seaweed, mixed peppercorns, cajan grill spice etc etc. I bought like 10 and just change them every day. Also the nando's marinades are quality, soak them over night and then add the spice before cooking them off.

Littleluke · 13-01-2008, 08:00 PM

So here it is, the beginning phase of my 12 week contest diet. I begin this tomorrow and to be honest I cannot wait. I will post some pictures of how I look on a weekly basis so youi can see how I'm coming along. 3 weeks out from the show I won't be posting any more photos until I have my show pics.

WAKE 7.30am – 4 capsules esterated creatine, 10g glutamine and multi vit/min

BREAKFAST 8am/8.30am- 2.5 scoop pro-peptide in water
80g porridge oats or 50g vitargo, 1 banana

MID MORNING 10.30am- 2.5 scoop pro-peptide and 1scoop pro fuel in water

LUNCH 1pm- 250g chicken or turkey breast or 275g fish, 50g brown or
Basmati rice or 175g sweet potato, 50g mixed vegetables

MID AFTERNOON 3.30pm/4pm- SAME AS LUNCH 1pm

LATE AFTERNOON/PRE WORKOUT 5.30pm- serving Pro-GF NoX.
10g glutamine , strong coffee

TRAINING 6.30pm – 7.30pm

POST TRAINING 7.30pm- 4 capsules esterated creatine,10g glutamine,1g vit C
Followed 15min later by serving Pro-recover

DINNER 9.30pm – 250gTrimmed steak or turkey/chicken breast or 275g salmon
Or cod or tuna, 200g mixed veg(one green & yellow), 175g sweet
Potato

PRE BED 11.30pm- 2 scoop Pro Peptide or similar slow release protein in water,
2g vit C, serving of ZMA

PROTEIN – 393g + 30g glutamine
CARB - 290g
FAT - 40g + (20ml Flaxeed oil- 4 tspn-use 1tspn per meal
K/CAL -3212

Magic Torch · 14-01-2008, 11:16 AM

Luke PM me your addy, I might have summit for you.

J

Bobbytrickster · 14-01-2008, 11:45 AM

Looks good Luke, are all those weights raw weights?

Littleluke · 14-01-2008, 12:09 PM

Yes mate all raw weights

Ok J cool

Warstu · 14-01-2008, 02:10 PM

Quote:

Originally Posted by Littleluke

Yes mate all raw weights

Ok J cool

Diet looks aound bro good luck with the training and diet

smithy26 · 14-01-2008, 02:42 PM

hello mate
legs looking alot better then then the last time i saw (6 months ago), wots been ure trainning plan for legs?

Littleluke · 14-01-2008, 04:16 PM

Smithy -Lunges, Leg Press, Squats and Extensions for quads, Curls, stiff legged for Hams.

I have just eaten my second lot of turkey and 50g of rice, I couldn't eat all the turkey because it was just so dry, i probably managed 70% of it so I had a protein shake with 0.3g sugar and 1g fat in it. Would it be worth getting some pro-desert to have if I cannot manage all my turkey in future?

TinyTom, Pscarb, James, DB how can I make my food edible!!

DB · 14-01-2008, 04:50 PM

spices dude!!

get reading about:
tumeric
cajun
tobasco
Chilli
paprika

all good ones to mask the flavour..

fact of the day

Pepper is the most popular spice in the world.. followed by mustard

**Tinytom** · 14-01-2008, 06:02 PM

I use Peri Peri spices all the way through.

Or you could sprinkle some Lemon Juice over the meat.

I'd ask Harold about all these problems mate, he's advising you

**hackskii** · 14-01-2008, 06:15 PM

Many herbs have healthful sides.
Mustard aids in digestion, and is said to speed up metabolism.

Littleluke · 14-01-2008, 08:38 PM

OK guys cool..

Today I trained back.

Started with deads, then lat pull downs, cable rows and finished on close grip pulldowns.
I threw in 6 sets of calves on the leg press.

I have come to realise that my stomach has been off today hence not feeling hungry and struggling with my food.. I'm in quite a bit of pain tonight with my gutt which I think is down to my blow out of junk last night. Tomorrow will be a better day and I can't wait to get my teeth stuck in LITERALLY!

I'm looking forward to tomorrow and can't wait to get this first week of dieting done so I can call Harold and be told I can have a cheat meal for dropping some weight, LOL!

your support has been great guys and I really appreciate it.

And Tom - Peri Peri sounds good mate as it reminds me of nandos LOL!

One thing I have noticed on my current cycle besides the weight and strength gain is the spots on my shoulders.. They're not terrible but I hate wearing a vest because the guys down the gym keep calling me the juicy bar kid!

Finally... At the gym tonight there was one guy (not even big) throwing weights around, shouting, swearing and all in all being a d!ck. He trains in a group of blokes who love the sound of there own voices.. I couldn't help but laugh at the knob which probably didn't help his anger issues but JEEZE.. what's the need for it?

Marsbar · 14-01-2008, 09:00 PM

Luke .. spices are a saviour .. I use a lot of chilli and steak seasoning on my meat .. make a massive difference.

kboy · 14-01-2008, 09:25 PM

Luke, Looking good m8, good luck with your show...
Skinned turkey breast can be dry, to make it taste better I do the following:-

Brown off turkey pieces in non stick pan with 1 chopped garlic clove...
Add a tin of chopped tomatoes, small tin kidney beans and chick peas (supplied in watre not salted though, get mine from Tescos.)
Simmer for around 20 mins, season with tobasco etc..
3/4 Cook wholegrain rice so still firm, drain and add to the chicken mix.
Simmer together for around a further 5-10 minutes.
I cook enough on an evening to take to work the next day.
Tastes good, a good balance of protein, complex carbs, anti oxidants and fibre...

Give it a try.......

clarkey · 14-01-2008, 09:58 PM

Finally... At the gym tonight there was one guy (not even big) throwing weights around, shouting, swearing and all in all being a d!ck. He trains in a group of blokes who love the sound of there own voices.. I couldn't help but laugh at the knob which probably didn't help his anger issues but JEEZE.. what's the need for it?[/quote]

Luke, don't get me started on this. We have had an influx of c*ck head students who write everything in a little black book and screaming there bo*lox off while curling 5kg in there nice new top man vests and taking 10mins rest between each set....pi*sses me off when im trying to train.

13-01-2008, 01:55 PM	#151 (permalink)
Magic Torch UK-M Swimsuit model Join Date: May 2005 Location: Essex Posts: 4,984 Blog Entries: 5	Re: Lukes Preperation for the 2008 UKBFF South Coast. Go to the super market mate and look at the spice section. There are loads of things to buy, like sea salt with seaweed, mixed peppercorns, cajan grill spice etc etc. I bought like 10 and just change them every day. Also the nando's marinades are quality, soak them over night and then add the spice before cooking them off. __________________ intentionally blank

13-01-2008, 08:00 PM	#152 (permalink)
Littleluke Junior Bodybuilder Join Date: Nov 2005 Location: UK. Posts: 2,924	Re: Lukes Preperation for the 2008 UKBFF South Coast. So here it is, the beginning phase of my 12 week contest diet. I begin this tomorrow and to be honest I cannot wait. I will post some pictures of how I look on a weekly basis so youi can see how I'm coming along. 3 weeks out from the show I won't be posting any more photos until I have my show pics. WAKE 7.30am – 4 capsules esterated creatine, 10g glutamine and multi vit/min BREAKFAST 8am/8.30am- 2.5 scoop pro-peptide in water 80g porridge oats or 50g vitargo, 1 banana MID MORNING 10.30am- 2.5 scoop pro-peptide and 1scoop pro fuel in water LUNCH 1pm- 250g chicken or turkey breast or 275g fish, 50g brown or Basmati rice or 175g sweet potato, 50g mixed vegetables MID AFTERNOON 3.30pm/4pm- SAME AS LUNCH 1pm LATE AFTERNOON/PRE WORKOUT 5.30pm- serving Pro-GF NoX. 10g glutamine , strong coffee TRAINING 6.30pm – 7.30pm POST TRAINING 7.30pm- 4 capsules esterated creatine,10g glutamine,1g vit C Followed 15min later by serving Pro-recover DINNER 9.30pm – 250gTrimmed steak or turkey/chicken breast or 275g salmon Or cod or tuna, 200g mixed veg(one green & yellow), 175g sweet Potato PRE BED 11.30pm- 2 scoop Pro Peptide or similar slow release protein in water, 2g vit C, serving of ZMA PROTEIN – 393g + 30g glutamine CARB - 290g FAT - 40g + (20ml Flaxeed oil- 4 tspn-use 1tspn per meal K/CAL -3212 __________________ Luke Bartram - Sponsored by BODITRONICS Enter uk-muscle1 as your coupon code when shopping at boditronics to recieve 30% off RRP. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. "I do it because I can, I can because I want to, I want to because you said I couldn't" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 2008 UKBFF South Coast - Runner Up 2008 Muscle Mayhem - 2nd place (qualified for NABBA Novice Britain)

14-01-2008, 11:16 AM	#153 (permalink)
Magic Torch UK-M Swimsuit model Join Date: May 2005 Location: Essex Posts: 4,984 Blog Entries: 5	Re: Lukes Preperation for the 2008 UKBFF South Coast. Luke PM me your addy, I might have summit for you. J __________________ intentionally blank

14-01-2008, 11:45 AM	#154 (permalink)
Bobbytrickster Bring on the bulk! Join Date: Jan 2006 Posts: 100	Re: Lukes Preperation for the 2008 UKBFF South Coast. Looks good Luke, are all those weights raw weights?

14-01-2008, 12:09 PM	#155 (permalink)
Littleluke Junior Bodybuilder Join Date: Nov 2005 Location: UK. Posts: 2,924	Re: Lukes Preperation for the 2008 UKBFF South Coast. Yes mate all raw weights Ok J cool __________________ Luke Bartram - Sponsored by BODITRONICS Enter uk-muscle1 as your coupon code when shopping at boditronics to recieve 30% off RRP. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. "I do it because I can, I can because I want to, I want to because you said I couldn't" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 2008 UKBFF South Coast - Runner Up 2008 Muscle Mayhem - 2nd place (qualified for NABBA Novice Britain)

14-01-2008, 02:42 PM	#157 (permalink)
smithy26 chris Join Date: Sep 2006 Location: southampton , uk Posts: 972	Re: Lukes Preperation for the 2008 UKBFF South Coast. hello mate legs looking alot better then then the last time i saw (6 months ago), wots been ure trainning plan for legs? __________________ 5ft 8 - 14 .3 stone d/l - 200kg b/p - 140kg squat - 140kg goals - 15.5 stone link to bulk journal To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

14-01-2008, 04:16 PM	#158 (permalink)
Littleluke Junior Bodybuilder Join Date: Nov 2005 Location: UK. Posts: 2,924	Re: Lukes Preperation for the 2008 UKBFF South Coast. Smithy -Lunges, Leg Press, Squats and Extensions for quads, Curls, stiff legged for Hams. I have just eaten my second lot of turkey and 50g of rice, I couldn't eat all the turkey because it was just so dry, i probably managed 70% of it so I had a protein shake with 0.3g sugar and 1g fat in it. Would it be worth getting some pro-desert to have if I cannot manage all my turkey in future? TinyTom, Pscarb, James, DB how can I make my food edible!! __________________ Luke Bartram - Sponsored by BODITRONICS Enter uk-muscle1 as your coupon code when shopping at boditronics to recieve 30% off RRP. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. "I do it because I can, I can because I want to, I want to because you said I couldn't" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 2008 UKBFF South Coast - Runner Up 2008 Muscle Mayhem - 2nd place (qualified for NABBA Novice Britain)

14-01-2008, 04:50 PM	#159 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,168	Re: Lukes Preperation for the 2008 UKBFF South Coast. spices dude!! get reading about: tumeric cajun tobasco Chilli paprika all good ones to mask the flavour.. fact of the day Pepper is the most popular spice in the world.. followed by mustard __________________ DB To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

14-01-2008, 06:02 PM	#160 (permalink)
Tinytom super-hypno-moderator Join Date: Sep 2005 Location: Babylon Posts: 5,581	Re: Lukes Preperation for the 2008 UKBFF South Coast. I use Peri Peri spices all the way through. Or you could sprinkle some Lemon Juice over the meat. I'd ask Harold about all these problems mate, he's advising you __________________ We are what we do. Excellence is therefore a habit not a skill. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Code 'UKM 110' for an extra 5% discount To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Coming Soon To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Also mod at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

14-01-2008, 06:15 PM	#161 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,958	Re: Lukes Preperation for the 2008 UKBFF South Coast. Many herbs have healthful sides. Mustard aids in digestion, and is said to speed up metabolism. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

14-01-2008, 08:38 PM	#162 (permalink)
Littleluke Junior Bodybuilder Join Date: Nov 2005 Location: UK. Posts: 2,924	Re: Lukes Preperation for the 2008 UKBFF South Coast. OK guys cool.. Today I trained back. Started with deads, then lat pull downs, cable rows and finished on close grip pulldowns. I threw in 6 sets of calves on the leg press. I have come to realise that my stomach has been off today hence not feeling hungry and struggling with my food.. I'm in quite a bit of pain tonight with my gutt which I think is down to my blow out of junk last night. Tomorrow will be a better day and I can't wait to get my teeth stuck in LITERALLY! I'm looking forward to tomorrow and can't wait to get this first week of dieting done so I can call Harold and be told I can have a cheat meal for dropping some weight, LOL! your support has been great guys and I really appreciate it. And Tom - Peri Peri sounds good mate as it reminds me of nandos LOL! One thing I have noticed on my current cycle besides the weight and strength gain is the spots on my shoulders.. They're not terrible but I hate wearing a vest because the guys down the gym keep calling me the juicy bar kid! Finally... At the gym tonight there was one guy (not even big) throwing weights around, shouting, swearing and all in all being a d!ck. He trains in a group of blokes who love the sound of there own voices.. I couldn't help but laugh at the knob which probably didn't help his anger issues but JEEZE.. what's the need for it? __________________ Luke Bartram - Sponsored by BODITRONICS Enter uk-muscle1 as your coupon code when shopping at boditronics to recieve 30% off RRP. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. "I do it because I can, I can because I want to, I want to because you said I couldn't" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 2008 UKBFF South Coast - Runner Up 2008 Muscle Mayhem - 2nd place (qualified for NABBA Novice Britain)

14-01-2008, 09:00 PM	#163 (permalink)
Marsbar Gym Addict Join Date: Jan 2007 Posts: 365	Re: Lukes Preperation for the 2008 UKBFF South Coast. Luke .. spices are a saviour .. I use a lot of chilli and steak seasoning on my meat .. make a massive difference.

14-01-2008, 09:25 PM	#164 (permalink)
kboy Gym Addict Join Date: Nov 2007 Posts: 154	Re: Lukes Preperation for the 2008 UKBFF South Coast. Luke, Looking good m8, good luck with your show... Skinned turkey breast can be dry, to make it taste better I do the following:- Brown off turkey pieces in non stick pan with 1 chopped garlic clove... Add a tin of chopped tomatoes, small tin kidney beans and chick peas (supplied in watre not salted though, get mine from Tescos.) Simmer for around 20 mins, season with tobasco etc.. 3/4 Cook wholegrain rice so still firm, drain and add to the chicken mix. Simmer together for around a further 5-10 minutes. I cook enough on an evening to take to work the next day. Tastes good, a good balance of protein, complex carbs, anti oxidants and fibre... Give it a try.......

14-01-2008, 09:58 PM	#165 (permalink)
clarkey Back to the diet!!! Join Date: Feb 2007 Location: Nottingham Posts: 419	Re: Lukes Preperation for the 2008 UKBFF South Coast. Finally... At the gym tonight there was one guy (not even big) throwing weights around, shouting, swearing and all in all being a d!ck. He trains in a group of blokes who love the sound of there own voices.. I couldn't help but laugh at the knob which probably didn't help his anger issues but JEEZE.. what's the need for it?[/quote] Luke, don't get me started on this. We have had an influx of cck head students who write everything in a little black book and screaming there bolox off while curling 5kg in there nice new top man vests and taking 10mins rest between each set....pi*sses me off when im trying to train.