pob80

Thanks mate I hope so lol filling up and putting muscle on at the same time going to take some back shots later in the week so I can see how I look myself aswell what show are you thinking about competing in this year?

pob80

Thanks bud I expected to way less then I am now but leaner then I thought I would be to so cant moan

pob80

Today I weighed myself upon waking 17 stone 3 and even tighter and fuller yet leaner aswell. This week I upped my cardio first thing to 40 minutes and my post weight workout cardio to 20 minutes and added in some more aids, at present my cardio before meal 1 is done 5 days a week with the 2 days I do my legs tuesday and friday free from it to get the most out of my leg workouts im thinking of adding cardio in on these leg days whats every ones opinions on this?

DB

I do cardio on leg day mate.. juts not as intense i do my cardio at 7 am then train at pm so they have a fair while to recover

PM me your aids dude..

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rightyho

Whichever one ninepack decides to ping me into. :confused:
Will be a UKBFF qualifier towards the end of the season - probably Leamington or Birmingham. On target to arrive about 5-7kg heavier this year.

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DB

What weight class righty?

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rightyho

I'll be in the over 80kg intermediates mate.
Should be some good line-ups this year.

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pob80

Awsome sure you'll look great up there

pob80

This morning after my morning cardio I weighed myself 17 stone 4 my condition hasnt really changed much at the rate it had early on, I am aproaching 9 weeks out now so thinking about making changes to my diet yet again by cutting out the organic peanut butter from the 2 meals I have it and replacing it with extra virgin olive oil and reducing my carbs in my later meals on non training days I will post the changed diet up over the weekend. My main reason for doing this is allthough im happy the way my bodies responding feel I need to shake things up a bit to be in the best condition I can. With my training as I stated earlier I train my legs twice a week by doing h.i.t hams light quads h.i.t calves on tuesday and h.i.t quads light hams h.i.t calves on friday im going to make tuesday as my main h.i.t leg day then every other friday just do a light day on them the way I was training them before I do rate for leg growth but mainly in the off season due to the amount of cardio im doing pre contest they do not get sufficent rest.

smithy26

hi ya mate, hows the prep coming along?

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5ft 8 - 14 .3 stone
d/l - 200kg
b/p - 140kg
squat - 140kg
goals - 15.5 stone

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pob80

Here is the latest virsion of my diet;

DIET

Meal 1
5 grams glutamine, 50 grams of matrix which is a blended protein
100 grams dry weight of oats with 1 table spoon of natural smooth peanut butter.

Meal 2
180 grams cooked weight of lean steak mince (made into burgers and grilled on the george foreman grill)
75 grams dry weight brown basmati rice
100 grams mixed green beans and broccoli
1 table spoon of extra virgin olive oil.

Meal 3
60 grams of WMS
15 - 20 minutes later 10 grams glutamine 50 grams whey isolate using nectar.

Meal 4
180 grams cooked weight of chicken breast
75 grams dry weight of basmati brown rice
100 grams mixed green beans and broccoli
1 table spoon of extra virgin olive oil.

Meal 5
180 grams cooked weight of chicken breast
75 grams powdered oats from bulk powders
1 table spoon of extra virgin olive oil.

Meal 6
5 grams glutamine 50 grams matrix blended protein
50 grams powdered oats from bulk powders
1 table spoon extra virgin olive oil.

Meal 7
180 grams of salmon fillet
100 grams mixed green beans and broccli
1 table spoon of extra virgin olive oil.

Meal 8
2 - 3 hours in to my sleep I awake and have 5 grams glutamine, 25 grams of matrix blended protein with 1 tea spoon of extra virgin olive oil.

On non training days I do not have meal 3
Before cooking my chicken and salmon I add schwartz lemon pepper to it ( chears ninepack ), and if I crave something sweet I either have a glass of coke zero or a bowl of strawberry sugar free jelly but when I add the cold water to the mix it contains 25 grams of strawberry and kiwi nectar in it thanks to Scott Horton for that 1! Once a week I have 1 cheat meal.

The reason I made changes to my diet my progress had slowed so reduced my carbs (would have liked to keep them higher but think next time I need to have a leaner off season) in my later meals only have the peanut butter with meal 1 and have upped my cardio to 40 minutes "every day" before meal 1 to go with the 20 minutes I do after weights. My weight is still at 17 stone dead strength is improving and getting a better quality to my muscles. I will take more pics later in the week been very busy at the moment.

pob80

Everythings coming in slowly mate just been very busy with working 2 jobs having time for my daughter while staying focused on training and prep hope training and all's well with you.

pob80

At the moment im sitting here with a rest day from weight training trained legs yesterday and feeling flat fat and small :-( so had a pic taken on my camera phone yes im not as full as I was or have as much detail in my shoulders and pecs allthough im not happy with the pic I am going to post it any way and take the same shot tomorrow when I get blood in my upper body just to see the difference I was 17 stone 2 this morning when I weighed myself debating staying off the scales and if I weigh myself do it every 2 weeks.

pob80

Feel better today and not as down as my last post and a bit harder was lb under 17 stone this morning after cardio before meal 1 I know in myself im holding quite a bit of water due to some of the assistance im on which hopefully will drop in 2 and a half weeks time when things get switched around got looked over earlier and was told at this stage have nothing to worry about I looked back at pics when I was this far out from my last show and condition is better this time and bigger so that bought a smile to my face. Took a pic of the same pose from last night i am tighter with improved detail but with the lighting you cant see it properly DOH! lol but here it is any way

dan ellis

Pob, dont let the diet screw with your mind m8, u look huge, good shoulders, good arms,n your chest is coming on well... your guna place high m8!!. Cant believe thers only 9 n a bit weeks left......arrhhh!!!lol, Btw, fort they dun protien shakes in O'neeils.....obviously not!!!Lol, that was my last sesh so made the most of it.... ;-)
Keep goin at it, good luck!!