Pics before i start a cycle

[ronius]

Hi im new to this forum

To give some information about me I been for a while now and about to go on a cycle and im just posting a few pre pics before i start and some comments about what i need to work on more, a guesstimate on bf (dont trust those machines u stand on cause it said i had 16%) and whatever you think needs improving apartfrom my bad arm tanning hahahaha

My stats are (in lb)
Weight - From 121 to 136
Bench press - 209
Deadlift - 198
Squats - 242

Height is 5 5

[damiongage]

at 136....IMO you need to learn how to gain mass....post up a diet and work out....my guess would be that there needs some tweaking there befrore you are ready to cycle.
I know its not what you wanted to hear....

Oh and yo are nowhere near 16% probably closer to 11%

[Mighty Joe]

Age???

[inky-e]

exactly what are your goals as far as the cycle?

[inky-e]

btw try goin in the sunlight from time to time.......you asked for it!lol!

[ronius]

at 136....IMO you need to learn how to gain mass....post up a diet and work out....my guess would be that there needs some tweaking there befrore you are ready to cycle.
I know its not what you wanted to hear....

Oh and yo are nowhere near 16% probably closer to 11%

I use to weigh upto 150 but im not looking for alot of mass, lookin for strength to weight ratio. I eat a very lean diet

Breakfast
6 boiled eggs (sometimes scrambled)
2 pieces of toast a thin spread of olive oil (wholemeal)

First Snack
100g Protein bar (31g of protein in it)

Lunch
Either 300g of Grilled Chicken or Fish

Second Snack
Protein bar (Im not in drinking the shakes)

Dinner
It is 300g of Roast Beef or 300g of Roast Chicken with a Salad

Last Snack
Wholemeal bread with low fat ricotta cheese

[ronius]

Age???

21 years old

[ronius]

Goal is to gain alot of strength and to put on some clean mass

[ronius]

(Monday)

Chest: (Every 3 weeks change from db to bb)
Flat Bench 3 * 8
Incline Flyes 3 * 8
Decline Bench (alternate weekly with Incline) 3 * 8
cable flyes 3 * 7

Biceps:
Hammer curls 3 * 8
Bicep Curls 3 * 8
Concentration curls 3 * 8

Tuesday:
Cardio for 50 to 60 minutes
Abs

Wednesday:

Back:
Widegrip pullups 3 * 10
T-bar bar row 3 * 8
Deadlift 3 * 8
Latpulldown (change of grip every 3 weeks) 3 * 9

Triceps:
Dips 3 * 10
Skullcrushers 3 * 8
Tricep pulldowns 3 * 8 ( constantly changing from rope to bar)

Thursday:
Cardio in low intensity for 20 minutes
abs

Legs
Squats 3 * 8 ( Sometimes with a lower weight doin 20 max rep)
Stiffleg deadlift 3 * 7
Seated Leg Extensions 3 * 10
Seated calf-raises 3 *12

Friday

Shoulders
Shoulder presss ( Every 3 weeks change to Arnold Press) 3 * 8
Front raises 3 * 7
Upright row 3 * 10
lat raises 3 * 8
Shrugs 3 * 12 ( Either with db or bb)

Saturday
Cardio
Abs

Sunday
Cardio
Abs

I do quite a bit of cardio due to my familys history of heart disease and diabetes which i want to prevent
also because i enjoy it alot

[Fordfan01]

wats ur height

[ToonPaul]

5'5" he said in first post.

[ottomaddox]

He's 5'5", it's in his first post on this thread.

wats ur height

[perfectbeast2001]

looks like diet could do with some work if your going to cycle mate.

[ronius]

diet? any tips?

[ecto9]

From what i can see you've got good genetics bro. You should do well on your first cycle of test. How long you been working out for?

[damiongage]

diet? any tips?

shoot for 200-300g of protein....and need to up your carbs for starters

[ronius]

I limit my carb intake because my body turns it into fat really fast

Been training very consistently for 16 months

Sacrifieced alot for it but was worth it, Cause made some new friends who share the same ideals and my old mates all they do is drink and that are slowly gettin the beer gut and complain to me how im still inshape :P

[roidboyjnr]

i was going to asy up your carbs, you look lean now so just do a bit extra cardio to minimise the fat gain.

[ronius]

ill add some more cardio but atm im already doin cardio using 80% max heart rate isnt that enough already?

[gab24m3]

looks like a solid foundation

[perfectbeast2001]

I use to weigh upto 150 but im not looking for alot of mass, lookin for strength to weight ratio. I eat a very lean diet

Breakfast
6 boiled eggs (sometimes scrambled)
2 pieces of toast a thin spread of olive oil (wholemeal) Im hoping its the egg whites only and drop the spread its rubbish. I would add more carbs to this meal. To be honest bread isnt great so i would go with oats and egg whites.

First Snack
100g Protein bar (31g of protein in it) full of crap and sugar alcohol. Swap for whole food such as lean meat and veg or cottage cheese with some nuts ect.

Lunch
Either 300g of Grilled Chicken or Fish good add some flax or nuts/avocado to give a source of EFAs.

Second Snack
Protein bar (Im not in drinking the shakes) crap swap for real food. Honestly these things are terrible you might as well eat a mars bar.

Dinner
It is 300g of Roast Beef or 300g of Roast Chicken with a Salad again add EFAs

Last Snack
Wholemeal bread with low fat ricotta cheese

you do not need carbs as a late night snack. lose the bread and add some EFAs

you also dont seem to have included where you work out. Where is the PWO meal or shake? 300g per meal is a lot of meat mate. split it more evenly through the day and maybe add in another meal so each one is a little smaller (like 150-200g) as the body can only absorb so much protein at once.

[ronin_ts]

my 2nd snack is my pre workout meal and i live 200m for the gym and dinner is already prepared which is my post workout

[BG]

I agree with PB, 300g of meat wont be digested properly even with digestive enzymes added, needs to be broken up. Protein bars don't count for shit, replace with whole food. Wheres your potatoes? You need serious work on your diet, imo you still have some time before your ready to use AS........but it seems as though you've already talked yourself into it.....or your "new" friends have. Let me guess, your new buds are going to get you your gear?

[JSola]

I was going to add a bit, but then I read Perfect Beasts qoute. Stick with what PB said. You look like you have a good foundation and your diet is pretty clean for the most part. Keep us updated.

[BIG PAPI 08]

you have a great base like PB said just tweak your diet and i think you'll have alot more success.
good luck.

[exodito]

I'm going to have to agree with the mayority of people and recommend that you stay away from AS, get your diet right and then maybe consider doing anything.

[ronin_ts]

well i decided not to cycle as my i got convinced to compete in a all natural comp its given me alot of motivation and i been eatin and training hard heres a few pics i hope u enjoy im competing in under 70kg

supps i use are BCAAs , Animal M - Stak and Animal Stak (non pro hormone version) and food!

[TJM7275]

Agree completely with my boy Beast.... Go to the diet forum and check it out brother... All the best to you

[DSM4Life]

well i decided not to cycle as my i got convinced to compete in a all natural comp its given me alot of motivation and i been eatin and training hard heres a few pics i hope u enjoy im competing in under 70kg

supps i use are BCAAs , Animal M - Stak and Animal Stak (non pro hormone version) and food!

"All natural competing.." Good luck finding one.





Remember them Detour bars guys ? I use to eat them all the time, they were so yummy

[Blackster1975]

eat hard mate and eat lots b4 even thinking of AS, but i see a lot of potential in your shoulders mate, good luck with your goals.