Compilation of Big Bappers Offseason Diet and Training

[MAINEVENT]

Big Bappers off season diet

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For those that were asking about my food intake, sorry it took so long.

Gluatamine, creatine, BCAAs and ALA.

Meal 1 : 3 packs of oat so simple non low sugar with 1 scoop synthepure mixed. 6 whole eggs and 4 slices wholemeal toast.

Meal 2 : 250g chicken and 200g rice. Aminos

Meal 3 : 250g chicken and 200g rice. Aminos

Meal 4 : 250g chicken and 150g rice. Aminos

Pre-workout NOX drink and CEE.

Meal 5 : PWO 120g waxy maise, creatine, gluatamine and BCAAs.
I sip this over 20 mins then have 75g synthepure about 10mins later stright down the hatch.

As soon as bloat has gone witch is very quick with synthepure.

Meal 6 : 250g Chicken and 200g rice. Aminos

ZMA, Gluatamine

Meal 7 : 6 whole eggs and 4 slices of wholemeal toast. 2 scoops of snythepure.

Middle of the night : gluatamine and BCAAs, if i feel It wont upset my sleep.

I have this each day 5 days each week, the 2 other days I have a synthepure/matlodextrin drink of abour 500Kcal and add each shake to meals 2, 3 and 4. I have cheat meals whenever I feel like it, but no more than 4 each week. Normal week would be 1-2 cheat meals. I know we always try to bring our shakes and food with us everywere we go but sometimes its just not practial. So I always say any food is better than no food, so I have no problem grabing whatever is availble at the time instead of waiting till my next bodybuilding meal. When I was younger I would eat every two-two half hours by the clock. Now I know if I am alittle out I am fine. But would never leave it 4 hours without food.

 

[MAINEVENT]

Training

Big Bappers off season training.

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Day 1 : Cardio am. Chest, delts and triceps pm
Chest
Incline smith machine press.
1x 25 reps
1x 15reps
1x 10 reps
1x 8 reps
1x failure with two rest pause and static hold.

Pec deck Fly
1 pump set to failure around 20 reps really squeezing each rep.

Delts
Seated over head DB press.
1x 12 reps
1x 10 reps
1 x failure with 2 rest pause.

Side laterals.
1x failure around 20 reps squeezing each rep.

Triceps
Close grip bench
1 x 10 reps
1x failure with 2 rest pause and static hold

Triceps rope push downs
1x failure around 20 reps squeezing each rep

Day 2 : Quads am. hamstrings and calves pm.
Leg press
1x 30 reps
1x 20 reps
1x 15 reps
1x 15 reps
1x failure with 2 rest pause and static hold.

Leg extensions
1x around 20 reps really squeezing the muscle.

Hamstrings
1x 20 reps
1x 15 reps
1x 12 reps
1x failure with 2 rest pause.

Calves
Seated calve raise
1x15 reps
1x failure with 2 rest pause

Day 3 : cardio am. Back and biceps PM.
Lat pull downs
1x 20 reps
1x 15 reps
1x 10 reps
1x8 reps
1x failure with 2 rest pause.

Bent over BB rows
1x 15 reps
1x 10 reps
1x failure with 2 rest pause

Low pulley rows
1x failure around 20 reps squeezing the muscle.

Biceps
Preacher bench cable curls
1x 12 reps
1x 10 reps
1x failure with 2 rest pause and static hold.

Hammer curls
1x12 reps
1 failure with 2 rest pause.

Standing EZ cable curls
1x failure around 20 reps squeezing the muscle.

I stretch after every work set and train each body part every 7 days, if I feel the muscle has not recovered fully when my next workout is due I have no problem taking a extra days rest. I also do 20mins low intensity cardio on non workout days.

 

[mike1107]

amazing idea Main

 

[MAINEVENT]

amazing idea Main

Thanks!

When i get more time today or this week, I'd like to go through his posts and find some of his good info and words of wisdom and post them here.

 

[scottbee]

has anybody been in touch with his wife and daughter? hope all is well with them...

 

[LATS]

great idea main.. still cant get my head around it.. sad

 

[MAINEVENT]

Bump ^^^^^^

 

[K1]

BUMP!!

Very nice Main!! Really great idea

 

[MAINEVENT]

For you new guys....this was Big Bap looking big and thick!

 

[mrs bapper]

Big Bapper

Thats the best shape ive ever seen Seamus in , in all the time we were together he worked his ass off or that show and im so proud of him for all his acomplishments. His genetics and perportion were unreal He should have won the show that year but again over here its all about politics of the show and your name needs to be well known before you even step on stage there will only ever be one Big Bapper and what legend he is!!! RIP Big Fella

 

[gridlock]

look at the separation in his Quads!!!!!

 

[michelin]

Great idea Main

Respect to the Big Man

 

[BigMatt]

No vegetables or fruits...

 

[Steve123]

He was a good guy - even to new people on the board like me.

 

[Jude2]

Was his offseason training done 3x week?

 

[totalrecomp]

great idea

 

[MAINEVENT]

Was his offseason training done 3x week?

I believe he was doing only 3 days per week his last offseason.

 

[mrs bapper]

Big Bapper British Finals 2008. RIP

This was Big Bapper the day before and the day off the Brish finals Southport 2008, for anyone that would not have seen these pics I am more than happy to share them on the board as Seamus looked very impressive, I don't think he ever posted them, not sure but for people that did not know Seamus, well his photos speak volumes!! I hope from these photos that this will motivate you all.. RIP Big Bapper RESPECT!!!!

 

[1love]

Very motivational! From everything I've seen and heard here about Seamus he was an absolute amazing person. You must be really proud. Thank you so much for sharing those pics with us all.

 

[mrs bapper]

Very motivational! From everything I've seen and heard here about Seamus he was an absolute amazing person. You must be really proud. Thank you so much for sharing those pics with us all.

Thanx 1love I'm more than proud of Seamus, he was an outstanding man, an all rounder good guy!! RESPECT!!