Total Rebuild!

[freespirituk]

After getting a LOAD of help over in the beginner section I think it will be a good idea to make a journal to keep me true to my goals!

Starting stats:

Age: 26
Height: 5ft11
Weight: 161 lbs
BF: 17=19%(?)

Routine will be BigA's growth principles:

Mon - Chest, Shoulders, Triceps
* Incline press - warm-up sets, 1 work set
* Flat flyes - 1 work set
* Millitary press - 1 warm-up, 1 work set
* Lateral flyes - 1 work set
* Rear delt machine - 1 work set
* Tricep pushdowns - 1 warm-up, 1 work set
* Lying tricep extensions - 1 work-set

Wed - Quads, Hams, Calves
* Squats - warm-ups, 1 work set
* Leg press - work set
* Leg extension - work set
* Leg curl - warm-up, work set
* Stiff leg deadlift - work set
* Standing calf raise - work set

Fri - Abs, Back, Bis
* Rope crunches - warm up, work set
* Lat pull down - warm-ups, work set
* Deadlift - warm-up, work set
* Bent-over rows - work set
* Shrugs - work set
* Standing BB curls - warm up, work set
* Concentration curl - work set

Wish me luck!

 

[Incognito1]

Good Luck buddy. Ive seen alot great people at Pro Muscle help you out with advise. How good is that!!! Im definately going to be watching your progress

 

[freespirituk]

Good Luck buddy. Ive seen alot great people at Pro Muscle help you out with advise. How good is that!!! Im definately going to be watching your progress

Yeah I couldn't have asked for a better welcome mate.

Now it's upto me to make it count

 

[freespirituk]

Good Luck brother keep us posted with pictures and progress.

Thanks and I def will

 

[freespirituk]

Have spent a bit of time today adapting these cals/macros from the MDD diet to my weight so should work well

 

[workhard2121]

Nice brother! Hit it hard and keep consistent. Let us know if you need any more help along the way and ill be watching! Good luck

 

[freespirituk]

Thanks guys, I am looking forward to getting some great results with the help on here

My macros for tomorrow (off day): are going to be:

235g prot
100g fats
71g carbs (this would increase a lot on training days and fats would lower)

Or would I see just as good results without the cal/carb cycling?

Simpler the better would be great for me at the minute and diet is def where I need most help lol

 

[SmallTownIron]

Thanks guys, I am looking forward to getting some great results with the help on here

My macros for tomorrow (off day): are going to be:

235g prot
100g fats
71g carbs (this would increase a lot on training days and fats would lower)

Or would I see just as good results without the cal/carb cycling?

Simpler the better would be great for me at the minute and diet is def where I need most help lol

I am following this log. Really would like to see this transformation to occur. You have the BEST resources here on PM..my advice is to use them.

Best of luck bud

 

[Elvia1023]

Goodluck matey. Just put 100% into everything and be consistent and you will transform. I will be following your log.

 

[freespirituk]

Thanks mateys

Up bright and early for work and to drop the little one off at his nanas lol.

Breakfast was 4egg omelette with 20g oats and 40g whey shake in 300ml milk

My stomachs gotta adjust to having food again lol

 

[Simpllyhuge]

Would like to see your results

 

[freespirituk]

Would like to see your results

Thanks, I hope to achieve something big!

But looking at todays macros I'm not very happy...

Maybe a 40c/40p/20f would be a good start which would be:

250g prot
250g carbs
56g fats

thoughts?

 

[freespirituk]

after bit of reading round here I am guessing the above would be to low in fats for a natty?

 

[freespirituk]

Not been able to crack on with this plan due to getting shingles of all things.

So I'm pretty fvcked off at the minute!