You'd hardly recognise me....

Rilla · 09-12-2007 09:57 PM

Holy thread dig-up batman!

**Gareth83** · 04-02-2008 01:44 PM

just been reading up again on barbell complexes.

what sort of split were you following over the course of a week?

**stephens_0n** · 04-02-2008 02:09 PM

Looking nice and lean

What bf do you rekon you are now?

**pace** · 04-02-2008 05:07 PM

great physique. what supps are you using?

**alladin** · 28-03-2009 03:22 PM

As you know I have had 2 years off competing and was at one point 22lbs heavier than I am now. Yes you read that right, 22lbs, probably with more muscle. However, my dad passed away recently as some of you know (certainly you do 43) I have not said it on the forum as it wasn't neccessary and i've had a hard time with it. But a lot of you saw me post things like 'family trouble' and 'life issues' etc. Anyway, for a long time I did not train or eat very well/at all and so lost a whole lot of those gains. pretty gutting as my goals for a long time has been to compete this year both BIGGER and better conditioned. Thats why in my Log/Journal I said I wasnt sure if I was going to compete as WHATS THE POINT IN COMPETING if i've not imporved? Afterall, I compete for myself and I compete naturally which is MASSIVELY determined by genetics.

Hi Martin,
I'm sorry to hear about your Father. I lost my Dad couple of years ago and still find it difficult to cope. I have been training for about 3 years now and have made small gains. I would appreciate if you could advice me on if it it possible to gain muscle and drop bodyfat at the same time. My typical diet is as follows:

I am 5'8 and weigh 70kg. I weight train 3 times a week for 40min-1hr. I've also for the past 2 weeks started doing 20min of interval cardio on a stationary bike 3 times a week. My goal is to build muscle and lose some body fat (if the two are possible). I am vegetarian - I do eat eggs but no fish. My typical diet is detailed below:

Breakfast
Medium bowl of porridge with teaspoon of peanut butter, protein shake. Multi vit, 5ml fish oil and green tea tablet (recent addition).

Mid morning snack
low fat yogurt with hand full of nuts/banana and handful of nuts/cottage cheese with a few raisins.

Lunch
Rice/pita with lentil (chickpea/kidney bean/butter bean) curry/omellete/cheese and salad sandwich, salad, protein shake and 5ml fish oil.

Pre-workout
Banana and whey protein, glutamine.

Post workout
hydrolysed whey and banana/apple juice and glutamine

Dinner
Vegetable curry with rice or pitta, protein shake and 5ml fish oil.

Before bed (on training days)
Protein shake, magnesium and zinc

I've recently noticed that I am also gaining some fat, especially around the waist. I'd appreciate if you could comment on my diet/training. Thank you.

My training is as follows:

workouts preceeded by 15 min warm up (treadmill incline walking)

Monday
Chest
flat bench dunbell press 4 sets 8-10 reps
inclune dumbell press 4 sets 8-10 reps
flyes 3 sets 8-10 reps /alternate with cable cross over

Back
barbell row 4 sets 8-10 reps
deadlift or rack pulls 4 sets 8-10 reps
lat pull down or cable row 4 sets 8-10 reps
dumbell or machine single arm row 3 sets 10 reps

Wednesday
Legs
body weight split squat 3 sets 10 reps
isolation of quad using step 3 sets 10 reps
leg press 4 sets 20/12/12/12
hamstring curl 3 sets 10 reps/romanian deadlift (not always) 3 sets 10 reps

Triceps
cable push down 4 sets 8-10 reps
rope push downs 3 sets 10 reps
lying dumbell extension 3 sets 8-10 reps
single arm cable push down 3 sets 10 reps

Thursday
stationary bike 30 mins interval training

Friday
Biceps
seated dumbell curl 4 sets 8-10 reps
ez bar barbell curl 3 sets 10 reps
rope pulls/single arm preacher curls 3 sets 10 reps

Shoulders
At the moment predominantly doing rotator cuff strengthening exercises using calbes
shrugs

Saturday
30 min interval training stationary bike

Sunday
50 min stationary bike

I'd appreciate your advice, thanks.