Komm88

OK. 2008 is a new start for me after basically not doing any exercise for the past year .
I thought I would start this thead to monitor my progress and hopefully watch my physique improve and aerobic fitness also.

I currently weigh exactly 13.5 stone (86KG) which is basically 190lb.

I want to increase muscle mass by about 1 stone and work off 1.5 stone of fat. So basically want to be around 13 stone but that is cut if you know what I mean!

These are pics taken today:


Im going to take a front and side picture once a week. Hopefully I will start to see a change after a month or two!

To help I have bought these:

Holland and Barrett 2 for 1 on Whey Protine and Creatine powder.
Im going to cut out all junk food possible and cut right back on beer

Any training plans or diets that will help me with the above you can suggest or any advise would be greatly appreciated.

Cheers for now,
Mark.

Kieron

Good luck with it mate! 2007 has been an odd year for me training wise so after a couple of weeks off I am eager to get back into it all guns blazing.

Lets hope the enthusiasn lasts for us both, well for anyone else on here in out boat too.

Komm88

Cheers mate! I hope you do well with your efforts! You should put your progress up too.

mackers

Kieron your in the same boat as me, my gym closed down and while waiting for my new gym membership, it meant that I lost out on a month`s training. then when I started the new gym i Kept getting ill and having injuries so the last 3 months haven`t been good for me. I`m eager to get back too. Good luck to everyone for 2008 hope its a good year!

paceo

iTrader: (5)

nice one!

xr-stu

your posture is really bad in the side profile mate, dont go cheating by standing up straight and sucking in when you take the next pics!! lol

Komm88

I have low self-esteem! I cring away from people! (joke)

I was just trying to relax to be as natural as poss cos usually i hold my belly in!

Komm88

OK, First of all I would just like to thank Godzilla for all the time he has taken out to help me. He has worked out a diet and also a training plan for me!! TOP fella

This is the diet and also the training plan incase anyone else wants to follow it:

Diet

"10:00am
small bowl of oats
2 egg whites, 1 yolk
1 apple

12:30pm
protien shake

15:00pm
chicken & some mixed veg

17:30pm
1 tin tuna
1 banana (on training days)

20:00pm
small portion of brown rice with chicken & broccoli

22:00pm
1 tsp peanut butter."

This diet is for the first initial 6 weeks of my plan. It is to help reduce my body fat before I begin to work harder on building muscle mass. I havnt started this properly yet as not had time to go shopping and get the right stuff!

Training

"I do 45min-1hour cardio every day to burn off fat. To start with the weight training is only 3days per week. This will increase after the initial 6 week fat burning period!

Monday= Bench press 3 sets of 10 reps. Each set must be carried out to failure (i other words you cannot push the weight anymore, this is trial and error to find out for the first 5 or so sessions what your max weight is!) Barbell curls= 3 sets of 8 reps, again to failure.

Wedenesday= squats (people forget squats, yet they are so important for an overall good look) 4 sets of 8....not to failure just yet, but till you can feel you have almost done enough!
Seated behind the neck press.....4 sets of 10 reps, last set being to failure.
Seated dumbell curls. 3 sets of 10, to failure.

Friday= Dips, as many as you can for just 3 sets mate. Dips are a bastard to do but you will get the hang of them!
Chins.... as above mate but for 4 sets.

Then 3 sets of 10 deadlifts, not to failure.....yet!

Weekend= chill time and 1 day is a cheat day for diet over weekend, so you can eat what you want, but not to mad!"


As i say, I havent started this plan fully yet, but 7days after starting this thread......

Current weight;
13.2Stone, 84KG, 185.2Pounds!

Basically I have lost 2KG's over 7days. Not great but its a start, and again I havent started the plan properly yet. I will post again this time next week.

Once again big thank you to Godzilla!

Cheers peeps!

v man

basical thoses suplements you have bought are of shit quality
all the stuff you will buy from holland and barrett are basical poor quality and if you read what they give is very low in protien and carbs etc

go get your self some good quality stuff from the likes of usn or mamouth
you will certainly get what you pay for
you should be looking for something with at least 40 plus grams per serving

and food wise .......
plain boneless chicken breast
rice
salmon
steak
egg whites
potato
tuna

try some fat burners and then .............

smash the gear dont think tou wont because you will my friend

just think if it tastes like crap then its good for you

v man

also you seem to have your first meal quite late try to eat early as poss then every 2 to 3 hours there on but do not eat any shit cos your body will act on it even more and drink loads of water through out the day cos that tricks the body into thinking it has enough water and wont store it from food

and just to let you know i weigh 18 stone with very little body fat so trust me i do know what iam saying

but a good diet is no good with out good hard training and plenty of rest remember that

Komm88

Thanks v-man

godzilla

iTrader: (1)

Ive used H&B supp's for years. Been bodybuilding for 15 years and tried about every supp' out there. Found them all to be very much alike except you dont get the high prices with H&B protien.


Fat burners...... found no natural fat burners to ever work. Only ones that i use are Clen's and Eph', both being illegal! Always use Clenbuterol with a Sust 250, D.bol & Proviron course to help keep lean. Clen's have a horrible side effect of making you feel very hot and Eph's just make me shake!

robocos

I don't wish to be critical of the advice you've received but I noticed that that your first meal, in my opinion, is too late at 10:00. Maybe you work nights or something.

Remember also that food is always better than any supplement as it digests at a different rate. Many people fall into the trap of taking shakes because it's easy, and it is, but food is better if you have the time to prepare etc.

Good on you for making the effort as there aren't many people bold enough to post piccies of themselves.

Komm88

Cheers mate.

godzilla

iTrader: (1)

[quote="robocos"]I don't wish to be critical of the advice you've received but I noticed that that your first meal, in my opinion, is too late at 10:00.
quote

Hardcore cutter plan mate. This is to be done for a few weeks to get the body in to at least 85-88% anabolic & to reduce the catabloic effects at the mo'. Cardio is to be done on wake up with 0 food thus using excess body fat as fuel.......best way to do cardio a recomended by one of my all time heroes.....Dozza Yates!

I have thought a good cut look is the way we should go. Little of the chest and abs and a bit of a tighten up, no signs of gyno though, how lucky as ive gone through 2 painfull and expensive gyno operations

robocos

Agree with cardio before breakfast for burning fat although I'm not convinced it makes THAT much difference but I find it keeps me disciplined and it feels like I'm making a big effort i.e getting up especially early to run etc.

Keep us posted on your progress.

robocos

Just looking at your training plan and I don't want to sound like a smart arse but I'm not a fan of behind the neck presses as I believe it should only be used by experienced trainers, if at all.

Puts too much stress on the rotator cuffs IMO which are notoriously weak.

Keep working hard and don't get bogged down with routines etc as some people do. Spend time in the gym rather than time trying to fine tune your routine. Nobody ever grew looking at a computer screen.
Proper form is paramont and resist lifting too much weight too soon as the male ego always wants to do.

Kieron

I have to say that I have tried lots of proteins over the years and I have never had an issue with the H&B stuff!!! For trainers at our level the difference would be negligible IMHO. Plus your body can only absorb a certain amount of protein per hour so if you do the shake in one go you will more than likely be shitting out the extra that you cannot intake.

Hows it all going anyway Komma?? I have had a full week this week so far and I feel great. I did look at putting up my own thread but was too ashamed when I had a look in the mirror. So defo no pics, although it seems to all still be there under this layer of lard

BOBFRST

The best of luck m8, hope you get the results your lookin for I would definately recommend Met-Rx whey protein [Ł35 inc post off e-bay for 7.5lbs! Bargain] fantastic stuff, I use it before training [mixed with water as its not to heavy] and after training [mixed with milk for extra calories and goodies] or as a meal replacement. I put together a little training program you may like to try for a while, start with fairly light weights to begin with always concentrating on good form and add small increases each week, remember rome was'nt built in a day good luck and if you've any questions feel free to ask, i've listed the program below You pick and choose what exercises to do on what day and dont forget to have at least 2 rest days and add 45 minutes cardio after 2 of your workouts as this increases your fat burning potential. I've used this and it works a treat, best of luck m8

CheeRS

BOBFRST

Legs
5x5 Squats [barbell]
5x5 Leg press [machine]
5x5 Calf raises [seated or standing]
5x5 Leg extensions [machine]

Abs
3x15 Decline bench crunches
3x15 Oblique crunches
3x15 Knee raises
3x15 Wood chop [cable]

Shoulders
5x5 Seated shoulder press [dumbbell]
5x5 Front delt raise [barbell]
5x5 Rear delt flyes [dumbbell]
5x5 Upright row [cable] or [barbell]

Biceps
5x5 Standing curls [barbell or dumbell]
5x5 Incline seated curls [dumbbell]
5x5 Preacher curls [Ez bar or dumbell]

Chest
5x5 Bench press [barbell]
5x5 Incline bench press [dumbbell]
5x5 Decline bench press [barbell]
5x5 Bench flyes [dumbbell] or [Cable]
5x5 Dead lifts

Back
5x5 Wide grip pull-ups
5x5 Bent over row [barbell]
5x5 Wide grip lats pull down [cable]
5x5 Single arm row [dumbbell]
5x5 Close grip lats pull down [cable]

Triceps
5x5 Tricep bench dips
5x5 T-bar tricep pushdown
5x5 Tricep kickback [dumbbell]
5x5 Close grip bench press [smith machine]

Komm88

I wasnt going to put pics up either!
I feel a lot better too. Lost 2KG first 7days but havnt weighed myself since. Just concentrating on losing fat more than anything first.

Komm88

Thanks mate! Welcome to PF btw
Cheers for putting up a plan as well. Hopefully everyone can benefit from the info on this thread!

BOBFRST

Thanx for the welcome m8. Thats a fantastic start you've had, really good progress keep motivated and dont pay to much attention to the scales as they dont always tell the whole story! Feel free to ask any questions and i'll see if i can help, and if i cant my missus is a Personal Trainer! Klass!

CheeRS

BOBFRST

godzilla

iTrader: (1)

I used to train like this, good results! I now stick to the basics. Deadlifts, squats, dips, chins, benching and i look fantastic (big headed or what.....got pics of me up in another thread ) Yes i use Steroids & have done for the past 7 years but ive found in all my years in the sport that the basics build & work very well!

Komm88

Im 5,11 mate. I dont look fat just a bit flabby when ive got a tight shirt on! its gonna change though!!

Komm88

Update time.

Well another week. I feel I have kept pretty well to my plan but im sorry to say i am still 13.2Stone, 84KG, 185.2Pounds

I havnt lost any weight at all this week. I dont understand???

Im not gonna let it stop me though.

More updates next week.

Cheers.

paceo

iTrader: (5)

believe me you will loose weight

godzilla

iTrader: (1)

How much water are you drinking bud?

Also you could start dropping the carbs a slight touch.......may have to modify your diet a slight touch as i was expecting you to drop 2-3lbs in the first week, normally slows down after the first 4 weeks.

Will PM you shortly

jessie_rs

thats good hard to keep strict

Komm88

Not drinking any alcohol mate. Been drinking lots of water though. I have been getting weighed on an evening too. Should i get weighed when I first get up?
Cheers.

robocos

So long as you're consistent when you weigh yourself than it doesn't matter. Remember weight isn't everything, measurements and the mirror will tell you also. If you are doing the right thing your waist WILL decrease though so that's generally a good guide.
Keep it up.

3i_gaz

holland and barret stuff is shite mate, look into getting some stuff by pro mass you wont look back

Charlie Chalk

iTrader: (1)

Komm88 Keep it up mate


godzilla Where these pics? Interested to see what you look like off 7 years of roids

Komm88

Thanks for the support guys!
Went to the pictures tonight. I managed to resist nachos and cheese!

Muzz

Nice work I find that I can resist everything like chocolate etc when shopping in the supermarket but as soon as I go somewhere like piccies etc it is really hard to stay away from a tub of ben and jerries and the biggest bucket of popcorn they do

v man

just remember this....

what ever advice you are given everones body is different
and what works for someone might not work for you
now the hardest thing about body building or any such sport is

you need to find out what workes for you
what you have been told is only a guide line good luck

BOBFRST

Good on ya for keepin at it m8 You will find that weight loss and weight training dont really go together, at the moment you are building new muscle which requires lots of calories made up of good proteins and carbs with decent suppliments to help you out, so this may make your weight increase as muscle builds, you will get a certain amount of fat loss during this phase, but not massively, remember that once you reach your required bodyshape then you go to a cutting phase using higher reps, sets and slightly lower weights. Up your cardio significantly while having a slight drop in your calorie intake and you'll begin to see all the hard work comin thru Keep liftin m8

Oh if anyone wants the met-rx protein i've pasted the link below

http://cgi.ebay.co.uk/MET-RX-WHEY-PR...QQcmdZViewItem

CheeRS

BOBFRST

paceo

iTrader: (5)

any picture updates yet to see the improovement?

Komm88

Again, thanks for all the support guys,
Basically, I have really been concentrating on the cardio more than the weights. This is for a couple of reasons.
Firstly my car is off the road and the gym i go to is about 6mile away.
Secondly my work has a small gym with only very light, (pink) women's dumb bells! , but it does have some treadmills and bikes so ive been concentrating on the cardio.

No pics yet mate. Will be taking some tomorrow. Hope i have dropped some more weight this week.
Fingers crossed!

BTW, I dont really think you will see much change but I know it takes a while to see a change so not too worried!