Bradz

Since some of you on here are looking for Help etc, ill share what i have learned over the last 2 years.




Well its been around 16 Months i have been beasting it at the gym.

But only really Properly dedicated myself the last 6 months.

I have lost the weight i wanted to loose but have becam so hooked, i plan to stick at it and i now train harder than ever and hope to take to stage or two in a couple of years time.

I train 4/5 days per week and i pretty much have my diet nailed and good Training Plan ( i have freinds that compete).

All going well i will compete Late 2009.


I have went from 18 stone 4lbs in Jan 07 to 14stone 12 lbs (15/9/08) with alot more improvement still to come.

I have set myself on the Bodbuilding Comps idea and i now Eat/Train/Sleep like one albeit im 100% Natual at the Mo.

The last 6 months have been Hard trying to loose the weight but still keep good size and not look like a Gimp but its taking shape.

Im aiming for more Progress pics next month to show full extent of how i have got on.

exuse the Pics the Jan 07 is Grim lol



FEB 08



MAY08



AUG08



and the Rear



Some Nov Prog Pics.

Sitting at around 14 stone 13lbs and Keeping Good mass and still shifting the fat.

Arms are 16 3/4" and Waist is 32/34" Just now.











Here is my Current diet, it may not be perfect but it works very well for me.

During the day I drink around 2-3 Litres of water as well as the below

7.30 breakfast:

Porridge: 50g oats + skimmed milk
Large Scoop of Whey Protein
200ml SKIMMED milk or Water

10.00am:
125g chicken breast
Oat Cake
Fruit
Mug green tea
Daily Vitamin Tablet
1 Super Omega 3

12.30:

180g tuna or chicken breast
30g wholemeal pasta or basmati rice
Large mixed salad
Mug green tea

15.00

100g chicken breast
2 oatcakes
Fruit
Mug green tea
1 super omega 3

Evening meal.5pm

150g lean red meat or 150-200g of Chicken
40g wholemeal pasta or 40g basmati rice or 2-3 small boiled new potatoes
1 super omega 3

60 Mins Pre-Workout:

Creatine CEE, 6 Tablets


45 mins pre-workout

20g whey protein powder in water 50g of RAW Oats and 3 Amino Acids

25 mins pre-workout

NOX PUMP or 500ml Energy Drink (160mg caffeine )

7pm weight training

Immediately post workout:

40g whey protein powder + 5g glutamine in water. Dextrose and 3 Amino Acids


60 mins later Large Chicken on Pita


22.30 Bed Time Protein Shake and Cottage Cheese

Training Wise:

Current idea on what i train on what days

Monday: Chest and Bi
Tues: Rest day
Wed: Back and Tri
Thur:Killer Leg Sesh
Fri:Shoulders and Abs
Sat:Cardio

When i can i do 20mins Cardio First thing in the Morning

Thanks For reading.

Brad

Maria.

OH MY GOD!

You look nothing like you did in that first picture!!! It genuinely looks like 2 completely different people!

Well done for sticking with it and achieving what you set out to do!

smudgerz

Well done mate, thats some hard work you have put in there. Keep it up!!

Smudge

Shorty

iTrader: (1)

Agree with Maria, the change is awesome! Like 2 different people.

Awesome mate! Spurs me on, i have been training for about 7 months now, have improved alot, but i need to change my diet and train harder now to get some proper gains.

Well done!

pa_sjo

Man I would have been happy after those first 6 months

Well done fella..

Lee_R21Turbo

iTrader: (1)

Fair play fella - thats some achievement in 16months - should be very very proud of yourself!!!

Bradz

Thanks Guys.

Ive pretty much lost what i need to so i now cycle my diet 8 weeks for bulking then i cut for 8 weeks with an aim to be ready for some first timers Comps in around10 months time.

The Next 10 Months wil be a Killer but i still enjoy it Big time lets hope i dont break my Body like i do every Boody RS ive Had :P

Coldo

Man, that gives me some inspiration to get in shape!

Excellent dedication, well done mate.

boothy

iTrader: (14)

good stuff mate ,fuck me you eat alot of food...

godzilla

iTrader: (1)

Fantastic Brad.........Top work mate

If it wasnt for your tattoo's I would have said it was a different bloke!!


Keep it up mate!!


One thing if you dont mind me saying....... Barbell rows and chins will give your back a nice sculpture

godzilla

iTrader: (1)

Heaps of time to get ready bud!!

Be warned on first time comp's......... Only tooooo many are juiced so they can win when its meant to be a natural comp

Bradz

Yea my routine changes every 8 weeks too, I have a few freinds what compete and know their stuff to help me along.



Yea im aware of this but by then in all fairness i prob wont be natural myself.

Cheers for kind words Guys.

neal666

doing well mate big big change.. well done.. keep it up

CossieRich

iTrader: (1)

What routine do you do for abs?

Awesome achievement. well done

godzilla

iTrader: (1)

Give it another few months Brad then get on a low course of Dianabol..... a very good starting steroid. I would do 15mg per day for 6 weeks on this course whilst using 25mg of Proviron per day too. When nearer the comp' (7 weeks from it) do 40mg of Winstrol per day with 2 Eph' tabs. Winstrol is a very hard Steroid for any judge to notice as it gives hardly any bloat. Always look at the abs of any top BB and see the bloat look, almost a swollen look around the complete abs section.....this is proof they are on a strong Androgenic Steroid, also jaw line is another sign.

Really impressed with your results bud......and your diet = spot on!!

JamboRS

well done mate

as from monday ill be using ur diet and trainin plan lol

Bradz

Cheers Guys.

I hit my Abs Twice a week Monday and Fri

I do Crunches 5 sets of 25 and Do weighted Crunches on the Machine 4 Sets of 20 and i finish with 4 sets of Leg Raises each set to Failure.

Youtube them for an idea if ur stuck.

Cheers

Mr Brannen

Fuck me Godzilla,you narf know your stuff,keep the knowledge flowing mate.and Bradz that is fuckin mint progress ,now get on the gear and watch it realy take off LOL

Lambchop

iTrader: (1)

aye aye min! fair change there eh! fair play to that

rstel1

great achivement

McGoo 69

fair play mate, the hardist thiong is to get of your arse and do it, especialy when you have work etc to commit to

i need to get down the gym myself but as ive just said... i carnt be arsed

fair play mate you look totaly differnt!

Bradz

Cheers Guys, Things are taking shape now and all going well i shall hopefully compete End Next year. The fat is Gone and the Mass Building is doing Good

danneth

dude wow well done to you....

Matt

awesome change pal, very well done

Šhatter Box

good work there m8 fair play to you

Stu @ M Developments

iTrader: (12)

Very impressive indeed, great work.

pa_sjo

Bradz- what waist were you in jan 07?

Bradz

Cheers Guys at my Heaviest i was around 18stone 3lbs (im 5 foot 7) and 40inch Waist

pa_sjo

Hm when I used to train I got down to 118kg and a 42" waist (i'm 6'1") but i'm now back up to 150kg, 48" waist.. Need to drop 50kg. It's so hard flicking that motivation switch?

Pardeep

i'm guessing that you must eat something before doing cardio. Whats a good thing to eat to get some energy in the body before cardio?

I've been meaning to get back into training but i lost the motivation 4 years ago after i broke all my ribs and punctured my lung playing ice hockey. Was laid up for almost 6 months and i lost all the weight and muscle from not training. This year i've just been training in JKD and the last 2 and a half years before JKD was just Wing Chun. But i've made myself a promise to stop being a pussy and making excuses and get my ass back in the Gym lol

Pardeep

YES lol I loose motivation quick and i want to get back into training.

kiddie

Well done mate, that is 100% commitment and it has totally paid off!

sunny

iTrader: (1)

Top Notch Brad! Awesome achievement mate (I mean laddie).

I really rate the loss of gut the most. I am bulking up (about 4 weeks to go till I finish) and have gone from 16.5 stone to 18 stone within the last few months (I am 6 foot) however no matter what I cant lose my gut which isnt that major as it gets hidden quite easily considering my height however needs some work. My priority was bulking which ment I had to eat cr@p loads and consume as much protein as possible (as proscribed by Dr.Godzilla) - Hoping that after this bulking cycle has finished some solid cardio will get rid of that damn gut!!!!! Again awesome achievement there mate.

Bests,

Sunny.

Bradz

This is where most people go wrong,

if you purely want to lose weight and aint fussed about losing Muscle, Eat NOTHING, as during cardio you will just Burn off what u have just ate,

If you want to lose Fat but retain muscle you Must have say a Protein shake or similar but with next no No Carbs as You will Burn off the Carbs before Fat.

Bradz

Thanks Mate, The gut is all done to Diet and Cardio Mate, If you can find the time 30-40 Mins Cardio a Day (i know cardio is boring) and u will shift it in no time.

Bulking is Easy but doing a Clean Bulk is Harder where you are Adding Mass but making sure its Lean Mass and Not fat.

Its Bloody Hard to get the diet right or you will end up in a Worse state than when u start.Godzilla is right Plenty Protein is the main thing and a Good Source of Carbs if your wanting to Bulk up, Just make sure the Carbs are good (i.e) Oats, Fibrous Veg etc, Sweet Potato and so on.

pa_sjo

Well I ate nothing this morning and then went for a walk (only 1.5 miles but it was still working).. got to start somewhere! I'll try and do that each morning for a couple of weeks to build up a bit of strength in the ol' CV system and then back down the gym

Bradz

What uve done is PERFECT, Walking first thing in the morning (even for 20mins) before any food is Great for Burning Fat. Come straight home after it and get a Protein shake down your neck then about 45mins to an hour later have Your Breakfast.


When cutting down for a Comp the above is Many Bodybuilders choice.

You will be mazed how well you do.

matt p

Insperational (sp) stuff there brad!

Just putting my newe training program together now and will be following
your plan.

dp1958

good work,you talk about raw oats etc, how do you prepare this as its something alot talk about but a food i dont use,and where are the main competitions in scotland and when..cheers....

Charlie Chalk

iTrader: (1)

Love it when people do this, It's a good feeling aint it!

Well done mate, top effort