buselmo
Banned
- Joined
- May 6, 2006
- Messages
- 2,277
ok.. so since i was asked on another forum (arab forum) to start posting there and started a log, i said what the hell, why not start one here.
the team coach informed me that the new season is starting (tomorrow is the first contest, but i'm not competing) and that he wants me to compete. so i decided to start with the second contest (national) which is around mid february. so i have a loooot of time to prep.
I look like 10 lbs of dog shit in a 5 lb bag right now... but i'm starting slow cuz there's no rush and i'm eating whatever tastes good and is sensible in a diet sense. my diet is as follows (this is from sat to wed, where thur and fri are cheat days for the time being)
meal 1
10 egg whites, 1 banana, 1 scoop whey, 300 ml vetal milk, 3 tbsp oats, cinnamon, 2 tbsp honey (I make a big egg white pancake and drink the milk and whey)
meal 2
250 grams lean ground beef, 2 burger buns, 2 slices fat free cheese, bbq sauce, 1 pack of vetal yogurt
meal 3
same as meal 1
meal 4
200 grams chicken breasts, 1 cup uncle ben's rice (white), broccoli, cauliflower, carrots, 300 ml vetal laban (kinda like milk mixed with yogurt... like salt lasi if you eat at indian restaurants)
i'm around 96 kg right now (fluctuating between 95 and 97 kg) and fat as fuck.
gonna post pics every 4-6 weeks or so...
right now i look like this
gear wise... 1500 mg test per week and 20 mg nolvadex per day
750 mg first week, 1500 2nd and 3rd (this one) week.
i know what you're thinking... all of this is...
oh... forgot to mention... training is low volume for the time being...
sat
incline db bench, 3 sets
db lateral raises, 3 sets
close grip bench, 3 sets
calves, 3 sets
sun
close grip pulldowns, 3 sets
dumbbell rows, 3 sets
EZ bar curls, 3 sets
hammer curls 1 set
rope crunches, 3 sets
mon
squats 3sets (gonna change it, knees are fucked)
db lunges, 1 set
abductor, 1 set
bent over leg curls, 3 sets
calves, 3 sets
tue
decline bench, 3 sets
db lateral raises, 3 sets
EZ bar cable pushdown, 3 sets
rope crunches, 3 sets
wed
wide grip pull downs, 3 sets
wide grip cable rows, 3 sets
db curls, 3 sets
hammer curls, 1 set
calves, 3 sets
cardio on those days after training... 3 mph at 10% incline for 15 mins this week, 20 mins next week.
the team coach informed me that the new season is starting (tomorrow is the first contest, but i'm not competing) and that he wants me to compete. so i decided to start with the second contest (national) which is around mid february. so i have a loooot of time to prep.
I look like 10 lbs of dog shit in a 5 lb bag right now... but i'm starting slow cuz there's no rush and i'm eating whatever tastes good and is sensible in a diet sense. my diet is as follows (this is from sat to wed, where thur and fri are cheat days for the time being)
meal 1
10 egg whites, 1 banana, 1 scoop whey, 300 ml vetal milk, 3 tbsp oats, cinnamon, 2 tbsp honey (I make a big egg white pancake and drink the milk and whey)
meal 2
250 grams lean ground beef, 2 burger buns, 2 slices fat free cheese, bbq sauce, 1 pack of vetal yogurt
meal 3
same as meal 1
meal 4
200 grams chicken breasts, 1 cup uncle ben's rice (white), broccoli, cauliflower, carrots, 300 ml vetal laban (kinda like milk mixed with yogurt... like salt lasi if you eat at indian restaurants)
i'm around 96 kg right now (fluctuating between 95 and 97 kg) and fat as fuck.
gonna post pics every 4-6 weeks or so...
right now i look like this
gear wise... 1500 mg test per week and 20 mg nolvadex per day
750 mg first week, 1500 2nd and 3rd (this one) week.
i know what you're thinking... all of this is...
oh... forgot to mention... training is low volume for the time being...
sat
incline db bench, 3 sets
db lateral raises, 3 sets
close grip bench, 3 sets
calves, 3 sets
sun
close grip pulldowns, 3 sets
dumbbell rows, 3 sets
EZ bar curls, 3 sets
hammer curls 1 set
rope crunches, 3 sets
mon
squats 3sets (gonna change it, knees are fucked)
db lunges, 1 set
abductor, 1 set
bent over leg curls, 3 sets
calves, 3 sets
tue
decline bench, 3 sets
db lateral raises, 3 sets
EZ bar cable pushdown, 3 sets
rope crunches, 3 sets
wed
wide grip pull downs, 3 sets
wide grip cable rows, 3 sets
db curls, 3 sets
hammer curls, 1 set
calves, 3 sets
cardio on those days after training... 3 mph at 10% incline for 15 mins this week, 20 mins next week.
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