Hallo, been a member a while and posted training log and how my dieting have went, and wanted to post some pictures to. First off im not a good poser and secound my english isnt that well.
First off a picture of when i started out, quit chubby.
Picture 3:
well done
Went down from 206 in the winter time to 180 know, mesures bf and weight every week to se how its goes. Mesuring 5,5% yesterday when the picture was taken something i know isnt right when I see on the other guys here. But that isnt that importent to me as long as i know i have progress according to my earlier mesurings, and I have.
The goal is to get in good shape, and get bigger every year, like in 5 years it maybe starts look alright
Diet:
m1: 40g whey , 55g oat meal 5 g omega
m2: 180g chicken, 2 chipsbread , salad
m3: 180g chicken, 2 chipsbread , salat
m4: 130g tuna, 25g oatmeal , 5 g omega
m5: 170g meat, 150g ovend baked potato.broccoli
m6: 130g tuna + 5g omega
Total : 226g P , 42g fat , 112g karbs total 1730 kcal , have cutted every secound week or so.
Training: 2 split twice a week, like
monday: Chest,shoulders tri,
Tirsday: Back, hamstrings,bi
wed: off
thursday: Chest,shoulders,tri
friday: quads, back , bi
Abs are trained each of the 4 days.
Using different exersices mon, thur and tir, fri… going for high rep and this week i have done like 4x8 220 for bench, deadlifting 4x12 358 , squat 4x15 264, booth becouse im training at home in the summer time and the bars dont work with much weight and becouse i think the high rep is good for me while cutting.
Mesures: Taken yesterday cold offcourse.
Chest 111cm or 43,7inch
Stumach: 75cm or 29,5inch
Arms: 41 cm or 16,1 inch
Legs: 60 cm or 23,2 inch
I would love feedback to my diet, training, pictures, whatever that could help me on my way
Legs:
Good work man.
I think you would probably look better with a little more fat…5.5% seems a little low for everyday purposes doesn’t it? Other then that just more mass everywhere.
[quote]hardgnr wrote:
I think you would probably look better with a little more fat…5.5% seems a little low for everyday purposes doesn’t it? Other then that just more mass everywhere.[/quote]
Nice work and progress keep at it and the size will come. I gave you a 7.
Hardgnr: Lord Jesus, I just watched your avatar for 10 minutes.
[quote]bob84 wrote:
Went down from 206 in the winter time to 180 know, mesures bf and weight every week to se how its goes. Mesuring 5,5% yesterday when the picture was taken something i know isnt right when I see on the other guys here. But that isnt that importent to me as long as i know i have progress according to my earlier mesurings, and I have.
The goal is to get in good shape, and get bigger every year, like in 5 years it maybe starts look alright
Diet:
m1: 40g whey , 55g oat meal 5 g omega
m2: 180g chicken, 2 chipsbread , salad
m3: 180g chicken, 2 chipsbread , salat
m4: 130g tuna, 25g oatmeal , 5 g omega
m5: 170g meat, 150g ovend baked potato.broccoli
m6: 130g tuna + 5g omega
Total : 226g P , 42g fat , 112g karbs total 1730 kcal , have cutted every secound week or so.
Training: 2 split twice a week, like
monday: Chest,shoulders tri,
Tirsday: Back, hamstrings,bi
wed: off
thursday: Chest,shoulders,tri
friday: quads, back , bi
Abs are trained each of the 4 days.
Using different exersices mon, thur and tir, fri… going for high rep and this week i have done like 4x8 220 for bench, deadlifting 4x12 358 , squat 4x15 264, booth becouse im training at home in the summer time and the bars dont work with much weight and becouse i think the high rep is good for me while cutting.
Mesures: Taken yesterday cold offcourse.
Chest 111cm or 43,7inch
Stumach: 75cm or 29,5inch
Arms: 41 cm or 16,1 inch
Legs: 50 cm or 23,2 inch
I would love feedback to my diet, training, pictures, whatever that could help me on my way
[/quote]
If your new goal is to gain size IMO your calories are probably to low and I would push the protein up to 1.5x body weight (in pounds so around 250). Here is a link to an article that gives a formula to figure out how many calories you need to be eating. I found this formula to be a good guide for me anyway. The formula is towards the bottom of the 2nd page.
Thank you guys for feedback.
hardgnr: cool avatar haha, im trying to see if I can get in shape, problaby gonna be around 187 +/- the rest of the year (atleast thats my plan last year I gained almoust 20lb the winter so…)
flanker: Thank for the link, im going to read once more According to that formular i should get 3420kcal (active job + ) But im trying to get lean this summer time so therefor i have cut down a bit. But maybe I should eat some more.
Good to see that you’re still working hard bob!
It’s definitely paying off. Nice job.
[quote]mr popular wrote:
Good to see that you’re still working hard bob!
It’s definitely paying off. Nice job.[/quote]
Thanks man, thats cool to hear. Starting to planning how im going to eat the vinter time and to next year. The plan is to go up in weight but not to more then around 187lb and try to get stronger and bigger A little bit tired of going up and down in weight winter /summer.
I am very impressed. Good for you, bud. You’ve made a very thorough transformation in the unrecognizable sense. You’re also very lean, and that is quite commendable given the mass you’ve put on. I can’t decide between 6 or 7.
RMP has definitely improved.
Great work, altough you are not 5.5% at all
My guess would be 8-9%, but who cares !
6
[quote]zraw wrote:
Great work, altough you are not 5.5% at all
My guess would be 8-9%, but who cares !
6[/quote]
I know the mesuring I have done with scinfold is not right, but it has given me a indication on how things are going, like messuring and weiing and checking them to together Not sure why they not get right thou, using a 3 spot formular strange and my girlfriend messure.
Anyhow thanks for the feedback guys its nic to hear, want to keep building and get more size over the next years, so maybe in 3-4-5 years it would be ok. Im in not in any hurry
That one guy: What do RMP stands for?
That one guy: What do RMP stands for?
[/quote]
Rate My Physique forum
Just adding a back pose I feel was a little bit better then the one before… having problems flexing the back, the top of the back look so flat…