smithy's bulk journal - Page 3 - UK-Muscle Body Building Community

smithy26 · 20-05-2008, 07:11 PM

right change of diet
ive weighed all my foods up now

meal 1

100g oats
4 x boiled eggs
coffee (sweetner)
1 x actimel
2 x fish caps. 2 x liv 52 2 x multi vits 1 x cod liver/garlic

meal 2

2 scoops of muscle milk
spoon of p. butter
5g creatine

meal 3

200g of beef or chicken
200g of brown pasta or rice
100g mixed veg

train

meal 4

pro recovery (pwo)
5 g creatine
1 x banana

meal 5

same as 3 but with 200 gof s.potatoe instead of rice

meal 6

2 scoops of pro peptide
honey and p.butter

meal 7

tin of tuna with cottage cheese
1 x advcardo

roughy p = 330 c= 330 f= 120

still pretty clean but any advice would be great

trickymicky69 · 20-05-2008, 08:11 PM

Looks much better diet wise with more whole food now for breakfast and a good mix of different carbs

smithy26 · 20-05-2008, 08:23 PM

cool , wasnt hard to be better than the last one, hopefully after my mate looks at it and gives me his opinion i can tweak it here and there.

bulkaholic · 20-05-2008, 09:24 PM

Thta diet looks good mate, I to have struggled with getting enough whole food down. Gotta be better than cramming shakes.

Keep up the good work. Don't know about you but i struggle keeping good diet on bulk more than a cut

smithy26 · 20-05-2008, 09:34 PM

yeah i no wot u mean, but i pretty much eat plain clean food all the time its second nature now, the hardest thing is eating the whole 8 meals, iv been preparing my food the night before now so that helps, and i dont take any money to work so im forced to eat the plain sh*t i take with me....lol

bulkaholic · 20-05-2008, 09:37 PM

Quote:

Originally Posted by smithy26

yeah i no wot u mean, but i pretty much eat plain clean food all the time its second nature now, the hardest thing is eating the whole 8 meals, iv been preparing my food the night before now so that helps, and i dont take any money to work so im forced to eat the plain sh*t i take with me....lol

Nice plan leaving the money home

Will try that myself

smithy26 · 21-05-2008, 01:27 PM

right first day of my new diet

meal 1 + 2

6 weetabix / honey

2 scoops of muscle milk with 4 whole eggs
5g creatine

train

chest/ bi's

bench press

1 x 12 @ 100kg
1 x 6 @ 120kg
1 x 8 @ 110 kg
1 x 7 @ 110 kg

incline db press

3 x 8 @ 30 kg

fly machine

3 x 8 @ 9 plates

dips

3 x 8 @ body weight

preacher bar

3 x 8 @ 30 kg

chins

3 x 8 @ bodyweight

standing hammer curl db

3 x 8 @ 12.5

concentration curl

2 x 8 @ 12.5

meal 3

pwo recovery shake
5g creatine

meal 4

200 g of steak
100 g veg
100g s potatoe

meal 5

whey shake
banana

meal 6

200g steak
100g b pasta
100g veg

meal 7

tuna and cottage cheese

smithy26 · 22-05-2008, 09:01 PM

trained legs today.

squats

12 x 60 kg
12 x 80 kg
12 x 110 kg
8 x 110 kg
20 x 80 kg

leg press

3 x 12 @ 14 plates

front squats

3 x 15 @ 50 kg ( slow)

leg curl

3 x 10 full stack

seated calf raises

3 x 12 @50 kg

donkey raises

3 x 12 @ 80 kg

weight today was 14 stone dead

smithy26 · 26-05-2008, 11:08 PM

update pics

smithy26 · 26-05-2008, 11:13 PM

one more

smithy26 · 26-05-2008, 11:17 PM

sorry about the quality, arms have gained just under half an inch and veins are coming through alot more thanks to the eq. still floating around the 14 stone mark. shoulders/delts 2moro and back on the strict diet , after a long cheat w/e!!!!!!!!!!!

smithy26 · 27-05-2008, 01:24 PM

ok trainned shoulders today and delts

reverse delt raises

3 x 8 @ 12.5 kg db

rear delt raises on incline bench

3 x 8 @ 12.5 kg db

standing delt raise

1 x 8 @12.5 kg db
1 x 6 @ 15 kg db
1x8 @ 12.5 kg db

shoulder press

1 x 8 @ 60 kg
1 x 8 @ 80 kg
1 x 6 @ 80 kg

shrugs

3 x 8 @ 120 kg

upright rows

3 x 8 @ 50 kg

finished off on 2 x 20 @ 10 kg db front delt raises

food today

meal 1

8 x weetabix with nat honey
1 x tea
1 x banana
2 x scoops of muscle milk
5 g creatine
2 x eff tabs before trainning

train

meal 2

pwo shake
5 g creatine

meal 3

200 g chicken
200 g pasta
100 g mixed veg

2 x fish caps 2 x liv 52 2 x multi vits 1 x cod liver oil and garlic

meal 4

protein shake

meal 5

200g chicken
200g pasta
100g mixed veg

banana
snack a jacks

meal 6

3 x rice cakes with cottage cheese

ANABOLIC-EDGE · 27-05-2008, 04:27 PM

I would stop the trap movements altogether, they seem slightly to much all ready. I think deadlifts ect, will give them more than enough work.

bulkaholic · 27-05-2008, 04:33 PM

I know what people say about overtraining etc but I would say whatever he is doing to those traps is working well by the pictures. Not trying to contradict you as chances are you have much more experience than me

(wouldnt be hard)

cheers

colin

Clydefrog · 27-05-2008, 07:08 PM

Good progress, Chris. In over what time period did you put the extra 1/2" on your arms, and is there anything in particular you would attribute this to?

20-05-2008, 07:11 PM	#31 (permalink)
smithy26 chris Join Date: Sep 2006 Location: southampton , uk Posts: 973	Re: smithy's bulk journal right change of diet ive weighed all my foods up now meal 1 100g oats 4 x boiled eggs coffee (sweetner) 1 x actimel 2 x fish caps. 2 x liv 52 2 x multi vits 1 x cod liver/garlic meal 2 2 scoops of muscle milk spoon of p. butter 5g creatine meal 3 200g of beef or chicken 200g of brown pasta or rice 100g mixed veg train meal 4 pro recovery (pwo) 5 g creatine 1 x banana meal 5 same as 3 but with 200 gof s.potatoe instead of rice meal 6 2 scoops of pro peptide honey and p.butter meal 7 tin of tuna with cottage cheese 1 x advcardo roughy p = 330 c= 330 f= 120 still pretty clean but any advice would be great __________________ 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. Last edited by smithy26; 23-05-2008 at 01:37 PM.

20-05-2008, 08:11 PM	#32 (permalink)
trickymicky69 Wondering how people have the time to do all this over-complicating Join Date: Oct 2004 Location: sunnyside up Posts: 1,296	Re: smithy's bulk journal Looks much better diet wise with more whole food now for breakfast and a good mix of different carbs __________________ 'those who look but do not see, go away no wiser than whence they came"

20-05-2008, 08:23 PM	#33 (permalink)
smithy26 chris Join Date: Sep 2006 Location: southampton , uk Posts: 973	Re: smithy's bulk journal cool , wasnt hard to be better than the last one, hopefully after my mate looks at it and gives me his opinion i can tweak it here and there. __________________ 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.

20-05-2008, 09:24 PM	#34 (permalink)
bulkaholic Entering Hercules show 26th Oct Join Date: Feb 2008 Location: Wiltshire Posts: 721	Re: smithy's bulk journal Thta diet looks good mate, I to have struggled with getting enough whole food down. Gotta be better than cramming shakes. Keep up the good work. Don't know about you but i struggle keeping good diet on bulk more than a cut

20-05-2008, 09:34 PM	#35 (permalink)
smithy26 chris Join Date: Sep 2006 Location: southampton , uk Posts: 973	Re: smithy's bulk journal yeah i no wot u mean, but i pretty much eat plain clean food all the time its second nature now, the hardest thing is eating the whole 8 meals, iv been preparing my food the night before now so that helps, and i dont take any money to work so im forced to eat the plain sht i take with me....lol __________________ 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.*

21-05-2008, 01:27 PM	#37 (permalink)
smithy26 chris Join Date: Sep 2006 Location: southampton , uk Posts: 973	Re: smithy's bulk journal right first day of my new diet meal 1 + 2 6 weetabix / honey 2 scoops of muscle milk with 4 whole eggs 5g creatine train chest/ bi's bench press 1 x 12 @ 100kg 1 x 6 @ 120kg 1 x 8 @ 110 kg 1 x 7 @ 110 kg incline db press 3 x 8 @ 30 kg fly machine 3 x 8 @ 9 plates dips 3 x 8 @ body weight preacher bar 3 x 8 @ 30 kg chins 3 x 8 @ bodyweight standing hammer curl db 3 x 8 @ 12.5 concentration curl 2 x 8 @ 12.5 meal 3 pwo recovery shake 5g creatine meal 4 200 g of steak 100 g veg 100g s potatoe meal 5 whey shake banana meal 6 200g steak 100g b pasta 100g veg meal 7 tuna and cottage cheese __________________ 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. Last edited by smithy26; 22-05-2008 at 01:15 PM.

22-05-2008, 09:01 PM	#38 (permalink)
smithy26 chris Join Date: Sep 2006 Location: southampton , uk Posts: 973	Re: smithy's bulk journal trained legs today. squats 12 x 60 kg 12 x 80 kg 12 x 110 kg 8 x 110 kg 20 x 80 kg leg press 3 x 12 @ 14 plates front squats 3 x 15 @ 50 kg ( slow) leg curl 3 x 10 full stack seated calf raises 3 x 12 @50 kg donkey raises 3 x 12 @ 80 kg weight today was 14 stone dead __________________ 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. Last edited by smithy26; 22-05-2008 at 09:05 PM.

26-05-2008, 11:17 PM	#41 (permalink)
smithy26 chris Join Date: Sep 2006 Location: southampton , uk Posts: 973	Re: smithy's bulk journal sorry about the quality, arms have gained just under half an inch and veins are coming through alot more thanks to the eq. still floating around the 14 stone mark. shoulders/delts 2moro and back on the strict diet , after a long cheat w/e!!!!!!!!!!! __________________ 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. Last edited by smithy26; 27-05-2008 at 01:16 PM.

27-05-2008, 01:24 PM	#42 (permalink)
smithy26 chris Join Date: Sep 2006 Location: southampton , uk Posts: 973	Re: smithy's bulk journal ok trainned shoulders today and delts reverse delt raises 3 x 8 @ 12.5 kg db rear delt raises on incline bench 3 x 8 @ 12.5 kg db standing delt raise 1 x 8 @12.5 kg db 1 x 6 @ 15 kg db 1x8 @ 12.5 kg db shoulder press 1 x 8 @ 60 kg 1 x 8 @ 80 kg 1 x 6 @ 80 kg shrugs 3 x 8 @ 120 kg upright rows 3 x 8 @ 50 kg finished off on 2 x 20 @ 10 kg db front delt raises food today meal 1 8 x weetabix with nat honey 1 x tea 1 x banana 2 x scoops of muscle milk 5 g creatine 2 x eff tabs before trainning train meal 2 pwo shake 5 g creatine meal 3 200 g chicken 200 g pasta 100 g mixed veg 2 x fish caps 2 x liv 52 2 x multi vits 1 x cod liver oil and garlic meal 4 protein shake meal 5 200g chicken 200g pasta 100g mixed veg banana snack a jacks meal 6 3 x rice cakes with cottage cheese __________________ 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. Last edited by smithy26; 27-05-2008 at 11:34 PM.

27-05-2008, 04:27 PM	#43 (permalink)
ANABOLIC-EDGE Newbie Trainer Join Date: Apr 2008 Posts: 50	Re: smithy's bulk journal I would stop the trap movements altogether, they seem slightly to much all ready. I think deadlifts ect, will give them more than enough work.

27-05-2008, 04:33 PM	#44 (permalink)
bulkaholic Entering Hercules show 26th Oct Join Date: Feb 2008 Location: Wiltshire Posts: 721	Re: smithy's bulk journal I know what people say about overtraining etc but I would say whatever he is doing to those traps is working well by the pictures. Not trying to contradict you as chances are you have much more experience than me (wouldnt be hard) cheers colin __________________ My show prep journal: To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-05-2008, 07:08 PM	#45 (permalink)
Clydefrog Gym Addict Join Date: Apr 2007 Posts: 490	Re: smithy's bulk journal Good progress, Chris. In over what time period did you put the extra 1/2" on your arms, and is there anything in particular you would attribute this to?

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