and rest, don't forget the all important RESTJust remember to get enough protein in you so your body can make all those gains
Bodybuilding/Powerlifting
- Thread starter Zoot
- Start date
maniac
New member
its been almost a week and I can still feel the soreness in my legs, hell that was one hell of a workout, not a single muscle fibre remained intact
Today was chest and biceps for me, usually I hit chest hard first and then do some bicep work. today I did biceps first to make them fuckers grow, I got in a good workout and finished with a chest drop set from 90kg down to 20 kg.
Within the last couple days I managed to hold my human flag for a good 5 seconds, first time was during a football game when a mate challenged me to do it, best one I ever did
pullups and chin ups are also progressing well, lats are growing and I can do clapping pullups and chinups are getting quite easy....
I'm also dropping on fat, slowly but surely, can see most of the abs with good lighting but stiil need to drop a good 2-3% to be at a maintainable healthy looking level.
Today was chest and biceps for me, usually I hit chest hard first and then do some bicep work. today I did biceps first to make them fuckers grow, I got in a good workout and finished with a chest drop set from 90kg down to 20 kg.
Within the last couple days I managed to hold my human flag for a good 5 seconds, first time was during a football game when a mate challenged me to do it, best one I ever did
pullups and chin ups are also progressing well, lats are growing and I can do clapping pullups and chinups are getting quite easy....
I'm also dropping on fat, slowly but surely, can see most of the abs with good lighting but stiil need to drop a good 2-3% to be at a maintainable healthy looking level.
Well done lad.its been almost a week and I can still feel the soreness in my legs, hell that was one hell of a workout, not a single muscle fibre remained intact
Today was chest and biceps for me, usually I hit chest hard first and then do some bicep work. today I did biceps first to make them fuckers grow, I got in a good workout and finished with a chest drop set from 90kg down to 20 kg.
Within the last couple days I managed to hold my human flag for a good 5 seconds, first time was during a football game when a mate challenged me to do it, best one I ever did
pullups and chin ups are also progressing well, lats are growing and I can do clapping pullups and chinups are getting quite easy....
I'm also dropping on fat, slowly but surely, can see most of the abs with good lighting but stiil need to drop a good 2-3% to be at a maintainable healthy looking level.
Deadlift 3x5 @ 170kg off of a 8-10+cm block. I went 5,4,4 so I'm happy with that. First two sets were without straps last set I used straps at called it at the 4th rep. Did a 180kg rack pull to finish up the workout and then some 60kg Sitting OHP.
Update:
Squatted today. 3x8 @ 140kg and then 3x8 @ 160kg I went 8|7|3 but my last set of 3 was the best. Three perfect reps, I just had nothing more to give on the 4th one. When I say perfect I mean my back was tight, hips engaged, perfect height little dip and I didn't drop my head. Overall I'm proud of myself. xD
Update:
Squatted today. 3x8 @ 140kg and then 3x8 @ 160kg I went 8|7|3 but my last set of 3 was the best. Three perfect reps, I just had nothing more to give on the 4th one. When I say perfect I mean my back was tight, hips engaged, perfect height little dip and I didn't drop my head. Overall I'm proud of myself. xD
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Made me laugh lol.
bam, got it on video, I held it for about 5 seconds after this shot
Also got me some magnum whey II today until the Nitro Gold whey pro comes in stock, also got some Thermo Drine Pro pills, its my first time trying thermogenics, will start em on monday.
Thats awesome.
maniac
New member
Been thinking about competing in the IFBB nationals next august, I am already cutting down for summer so it won't be that drastic, If I'm happy with my physique I might do it next August or else I'll do it next year, might also get a PT to learn some proper posing (I already know some basic stuff) and get a second opinion, we'll see, we'll see
Dicehunter
Resident Newb
Been thinking about competing in the IFBB nationals next august, I am already cutting down for summer so it won't be that drastic, If I'm happy with my physique I might do it next August or else I'll do it next year, might also get a PT to learn some proper posing (I already know some basic stuff) and get a second opinion, we'll see, we'll see
Judging by your picture although you have a decent physique you are no were near ready for IFBB competitions.
I mean this in the nicest way possible, I train people that make you look like a starter in the fitness world and they don't compete yet as the competition is sky high.
Trust me when I say you need 1 more year and you will be golden and then you can start thinking about entry level competitions
maniac
New member
Judging by your picture although you have a decent physique you are no were near ready for IFBB competitions.
I mean this in the nicest way possible, I train people that make you look like a starter in the fitness world and they don't compete yet as the competition is sky high.
Trust me when I say you need 1 more year and you will be golden and then you can start thinking about entry level competitions
Thanks for the advice man, in that picture I look way fatter than I actually am, don't really know why
I've seen the pictures of this years athletic model winner, he has some serious definition, but then again, nothing I can't beat well as I said, if I see I'm not up to it until next August, I have exactly a year from now for the next comp.I'd say from that picture don't compete either, I'm not sure how it works but maybe as a physique model, like an amateur but I wouldn't go for no bodybuilding.
A lad at the gym were I used to work entered into a local bodybuilding contest at 18 and he was in decent shape but still came 3rd.
A lad at the gym were I used to work entered into a local bodybuilding contest at 18 and he was in decent shape but still came 3rd.
maniac
New member
never mentioned bodybuilding mate
I'll enter for athletic or physique, maybe muscle in the (not so close) future, TBH if there are 10 contestants and I place in the top 5 I'll be psyched as fuck coming from being morbidly obese to that kind of achievment in 2 years at 19 years old I see it all the time, people going before they are ready and being disappointed or embarrassed later. But...bodybuilding/physique contests are judged like figure skating, very political. Do something local first before you decide national, most of the time national level contests have entry requirements anyway, you can't just sign up and they accept you. Obviously this varies from country to country. The more you get out there and they start to remember you from show to show, the better you will place. As sad as that sounds. Once during an athletes meeting the night before a competition, the head judge pretty much said that, which I though was ridiculous. Once I had a 'disagreement' with the head judge over a phone conversation and 2 years later when I was getting ready backstage for a show, the back stage manager who was a buddy of mine came up to me and said I wasn't going to make top 5. This was out of a field of 16. I asked him why, his response was the judge didn't like me. In the end I placed 6th just out of the top 5. So moral of the story, if this is something you do want to do, get yourself in the kind of shape that you won't embarrass yourself, listen to honest opinions, and when you are ready, get your name out there so you are a familiar face. Be prepared for politics and loads of it.
maniac
New member
Thanks for your lengthy reply bud, thats my plan, the few people (and I mean like parents and 1 friend, not even my brother knows) that know what I'm in for, I told them that I'll try my best for next august, if I'm confident enough I'll go for it but if I feel like I could do much better if I wait another 6 months I'll just wait until next year, I believe in the first impressions thing so I'll be trying for that "where did this guy come from?" impression, if when at 6-7% bf I feel small and puny I'll just bump up to ~9% and keep training like theres no tomorrow until I fill up a bit more
dont worry guys, I got this!
Okay boys I need your help, especially you Dicehunter!
I'm starting (for the first time) a serious meal plan from Monday, cook it all on Sunday, I'm back on the weights properly now and I'm looking to make big gains and get the body I actually want, so I'm not chasing small gains from now on just through lifting. What sort of meal plan should I take, as a rule it's 1g to every lbs of bodyweight in protein right, I'll way myself later but I'm approximately 190lbs just typed this out as a quickie, am I on the right track?
Meal One (7am): Cereal, Tea, Protein Shake (1 Scoop)
Meal Two (10am): Chicken, Brown Rice, Broccoli
Meal Three (12:30): Chicken/Turkey, Brown Rice, Broccoli
Meal Four (15:00): Fruit
Meal Five 17-18:00 post workout): Protein Shake
Meal Six: Chicken, Potato, Spinach
Total Protein Count from Meat Per Day: 180g
It's okay to go straight at this right? Or would it be healthier to build up on the amount of meals? Also not sure if to eat every two hours or three, but don't want them to close together because it means I need to eat more lol.
Edit: The breakfast needs to stay normal, I couldn't do meat for breakfast yet, not a chance.
I'm starting (for the first time) a serious meal plan from Monday, cook it all on Sunday, I'm back on the weights properly now and I'm looking to make big gains and get the body I actually want, so I'm not chasing small gains from now on just through lifting. What sort of meal plan should I take, as a rule it's 1g to every lbs of bodyweight in protein right, I'll way myself later but I'm approximately 190lbs just typed this out as a quickie, am I on the right track?
Meal One (7am): Cereal, Tea, Protein Shake (1 Scoop)
Meal Two (10am): Chicken, Brown Rice, Broccoli
Meal Three (12:30): Chicken/Turkey, Brown Rice, Broccoli
Meal Four (15:00): Fruit
Meal Five 17-18:00 post workout): Protein Shake
Meal Six: Chicken, Potato, Spinach
Total Protein Count from Meat Per Day: 180g
It's okay to go straight at this right? Or would it be healthier to build up on the amount of meals? Also not sure if to eat every two hours or three, but don't want them to close together because it means I need to eat more lol.
Edit: The breakfast needs to stay normal, I couldn't do meat for breakfast yet, not a chance.
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maniac
New member
I'll give my advice, I'm no pro or whatever but this is what I would do, first of all, make sure you're in a calorie surplus, maybe 300 calories more than maintenance, it'll be way easier to gain muscle, sugars and carbs seem to be in order, don't cut down too much on carbs, go for complex (mostly) and you'll be fine. And honestly I'll change some of that chicken man, you'll become bored in a couple of days, stick some fish and red meats somewhere in there.
from personal experience meal number is completely a personal choice, I usually have 4 meals within 6 hours of waking up and another 3 meals for the ~12 hours remaining of the day, it works for me so I do it
Edit: I now notice you're missing some serious fats in there, you need about 80g of fat, you have next to none fat sources there, lets say your manliness will take a bitch slap with that low fat intake on a long period of time....
