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  1. #1
    Bodybuilding-Student's Avatar
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    Where to go from here?

    Hi guys, since i did the transformation contest i have continued to bulk and have recently dieted down to keep bodyfat at a decent level. I became very ill before xmas and wasnt able to train properly nor eat. Im back at it now and am unsure of what to do. Personally i would like to lean bulk, and concentrate on legs and shoulder width. Any suggestions? i feel i about to get lost lol!
    Heres the diet i have been following, i didnt do cardio when bulking which is why i needed to diet longer. this time around i wil do cardio aswell
    TDEE 3400
    CURRENT WEIGHT 234LBS

    Meal1
    60g protein shake blend 46.5p 3c 2f 207cal
    75g weetabix 8.6p 51.4c 1.6f 268cal
    120g banana 1.3p 15c 0.4f 60cal

    Meal 2
    250g chicken breast 67.5p 0c 2.7f 290cal
    Baked potato 7.8p 63.4c 0.4f 288cal
    4 fish oil 0p 0c 4f 40cal

    Meal 3
    250 extra lean mince beef 60p 0c 7.5f 307.5cal
    75g weetabix 8.6p 51.4c 1.6f 268cal

    Meal 4
    250g chicken breast 67.5p 0c 2.7f 290cal
    Baked potato 7.8p 63.4c 0.4f 288cal
    4 fish oil 0p 0c 4f 40cal

    Meal 5
    100g Asparagus 3.4p 1.4c 0.8f 29cal
    100g spinach 2.2p 0.8c 0.8f 19cal
    100g broccoli 3.1p 1.1c 0.8f 29cal
    75g weetabix 8.6p 51.4c 1.6f 268cal

    Meal 6
    60g protein shake blend 46.5p 3c 2f 207cal
    75g weetabix 8.6p 51.4c 1.6f 268cal

    Total 348p 356.7c 38.9f 3206.5cal
    44/45/11 split

    http://img31.imageshack.us/img31/5770/dsc0693c.jpg
    http://img818.imageshack.us/img818/7734/dsc0695ez.jpg
    http://img266.imageshack.us/img266/7204/dsc0696n.jpg

  2. #2
    haterade's Avatar
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    weetabix is cereal??

  3. #3
    Bodybuilding-Student's Avatar
    Bodybuilding-Student is offline Finishing Member ~ Transformation Contest!
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    i usually eat oats but got sick of them, theres no problem with eating weetabix i can eat them all day long

  4. #4
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    How do the wheels look Brummie?

  5. #5
    Bodybuilding-Student's Avatar
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    im not putting the wheels up. they are better than when i done the transformation for definite but im gonna put them up when i put my final set of photos from this current bulk as they have just started responding well do u think everything looks good to go? any lagging bodyparts?

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    Welcome back! I remember the first day you were here.....
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  7. #7
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    I'd cut some body fat first and then lean bulk, but we all have different ideas of what we want to look like and different tolerances for body fat, so just do whatever suits you.

    If it was me, I'd hit the diet and cardio hard for about 8 weeks and then ease into upping the cals and trying to gain without adding BF. Good luck.

  8. #8
    Bodybuilding-Student's Avatar
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    Ok so in regards to cutting, its took me a while to get my head around as i was threating about looking skinny. But now im thinking i may look half decent. What woul you do with the diet to turn it into a cutting type?

  9. #9
    Bodybuilding-Student's Avatar
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    Btw in my pics my waist is 36inches and my chest is 51. I think i may have a good v taper if dieted down. I will aim for 10% bodyfat and look to try maintain that body fat whilst lean bulking. I hate how i look so bad!

  10. #10
    Bodybuilding-Student's Avatar
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    Anybody? Should i drop carbs or can i keep them relatively high and just add in extra cardio. Obviously some calories will need to be dropped to create a deficit but id prefer to drop protein rather than carbs. Is this a good thing to do?

  11. #11
    -KJ-'s Avatar
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    I wouldnt have carbs too high IMO. Maybe a split like 340p/220c/65f if you like to have your protein high. If not even it out with carbs and begin there.
    Add in some fasted cardio and id be happy with that starting point

  12. #12
    Bodybuilding-Student's Avatar
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    ok ive adjustd and dropped one of the carb meals. Its now 2900cals which is a 300cal deficit. 340p 280c 40f. to start off i wil do 30mins cardio pwo and aother 30mins during the whilst i am at college. i cant commit to early morning fasted cardio just yet as mornings i am waaaaay to busy. Most of my free time comes in the evening. if i could get up earlier i would.

  13. #13
    -KJ-'s Avatar
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    Quote Originally Posted by Bodybuilding-Student View Post
    ok ive adjustd and dropped one of the carb meals. Its now 2900cals which is a 300cal deficit. 340p 280c 40f. to start off i wil do 30mins cardio pwo and aother 30mins during the whilst i am at college. i cant commit to early morning fasted cardio just yet as mornings i am waaaaay to busy. Most of my free time comes in the evening. if i could get up earlier i would.
    Looks a good place to start... I might increase fats to 50g and carbs to 260 but it sup to you bro.
    You wanna cut so get the PWO cardio on. Maybe 20min intervals and the last 10 minutes LIC cool down.

    Good luck keep us posted

  14. #14
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    Thank you KJ will do

  15. #15
    -KJ-'s Avatar
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    Quote Originally Posted by Bodybuilding-Student View Post
    Thank you KJ will do
    Any time mate

  16. #16
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    Just an update, havent weighed myself yet as it drives me mad. But from looking in the mirror im happy with my progress so far.Abs are starting to come through and the side of my chest is starting to tighten up. however at a result of stretch marks worsening around the pit area. Im using bio oil to help prevent further marks. Il get pics up at the end of next week and every 2 weeks from then on. Dropped the carbs to 220grams, 30g fat and 280 grams protein. 2400 calories, is this too low for my weight? also my training prgramme that i am following is fst-7 google it if u r not familiar, im liking it to be honest.

  17. #17
    Back In Black's Avatar
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    Ha ha, we don't know how much you weigh!

    Any reason you have dropped cals if you were happy with the results?

    I would say your fats are too low at those figures, I'd get them up to 45-50g.

    Bio oil is the best thing for your stretch marks, good one.

  18. #18
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    Good to see you back

    And good luck with this cut

  19. #19
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    Quote Originally Posted by Bodybuilding-Student View Post
    Just an update, havent weighed myself yet as it drives me mad. But from looking in the mirror im happy with my progress so far.Abs are starting to come through and the side of my chest is starting to tighten up. however at a result of stretch marks worsening around the pit area. Im using bio oil to help prevent further marks. Il get pics up at the end of next week and every 2 weeks from then on. Dropped the carbs to 220grams, 30g fat and 280 grams protein. 2400 calories, is this too low for my weight? also my training prgramme that i am following is fst-7 google it if u r not familiar, im liking it to be honest.
    I feel the other members would be better suited to help with your dieting needs. However, I can offer you a trick/suggestion to temporarily fix the unaesthetic appeal of the stretch marks while you try to keep them in check. What you could do is buy some henna ink and either you (works better if you have an artistic friend) tattoo over them. It's great because the henna is not permanent and lasts along time, plus you get alot of mileage for the price. Usually you can buy it any kind of tribal-oriented store or online. I know locally a store here sell's them in a tube sort-of similar to a pen. Each tube is only $3.00 and lasts for about 2-3 tattoos, with each tattoo lasting around 2 weeks (aka only ~$3.00/month). I found it worked great for me as I had developed stretch marks around my chest and arms so I just got my friend to give me a bi-weekly tribal tat that looked pretty cool and covered them up until they faded from doing the oil and Vit E.

  20. #20
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    First, welcome back bro!!!

    Second, I hate stretch marks and have em too. I have them around my outer chest/armpit area, as well as my biceps, but I can live with all of that. What I CAN'T STAND are the ones all around my stomach from when I was a fat fvck. I have that belly that looks like a woman who had a kid; even when I was around 9%, I didn't look it in the lower ab area because it was such a mess. Luckily they're old enough to the point they don't really have color, but they're still very visible IMO.

  21. #21
    Bodybuilding-Student's Avatar
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    Thanks Base. Windex Henna tattoos are not for me lol i rarely walk around with my top off or in a vest unless in my house so its only me and my girlfriend who sees them and they are slowly but surely going. But thanks anyway.
    Its good to be back on G mine are dark red, but are fading and more noticeable staright after training. Im confident they will fade in colour.
    Ok so i got tested with some bodyfat calipers and they said i was 13% bodyfat and im bac down to 32" waist which has made me happy. Weight is currently 220lbs must of been holding ALOT of water. Im not looking smaller though? Just more defined. Im not complaining tho
    Last edited by Bodybuilding-Student; 02-19-2012 at 11:41 AM.

  22. #22
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    How tall are you again?

  23. #23
    Bodybuilding-Student's Avatar
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    6foot

  24. #24
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    Ok so i got my girlfriend to test bodyfat 3 times, using a 9point test with calipers, each time it said im 10% bf, id say 12% but hey im no expert. Il get pics up tonight. unpumped and low on carbs atm so i feel VERY skinny. im just counting the days to when i can lean bulk. I feel sh*t and depressed. I like my look topless but clothes on is what depresses me.

  25. #25
    Bodybuilding-Student's Avatar
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    So 4 weeks left to go of this diet. Im going to take part in a challenge set by a member on this forum whos name i wont mention. But if they are happy to share their name then please do so. The challenge is a situp challenge and i am aiming for the 7000 mark. The aim is to complete 7000 in one month. I never to core work so i will be in for a shock with this. There is a beginner mark of 3000 but im nt one who aims low. Straight after this like i mentioned i will lean bulk. I am aiming to compete in 2013 hence this diet is to see what i have underneath ( if anything). This year i am bringing legs up as best as possible. I have a new found love for legs which i never used to and am kicking myself for not being as serious previously. When i post photos which i was meant to last night i would appreciate any1 with competing experience and dieting to advise me. Especially FIREGUY, i think h could help me alot if he has time.
    Thanks in advance.

  26. #26
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    Here are some pics that i had to take myself. they are terrible as i had the camera on self timer and was running into position lol. When my gf has time il get her to take some more. What bodyfat would u put me at? and what weak points do i have?
    U can see my stretch marks around pit area, they are horrible. Im not happy with how im looking and am considering stooping this cut early to focus on lbm

    http://img43.imageshack.us/img43/1539/dsc1073ra.jpg
    http://img855.imageshack.us/img855/5871/dsc1071t.jpg
    http://img836.imageshack.us/img836/728/dsc1065j.jpg
    http://img834.imageshack.us/img834/2808/dsc1064w.jpg
    http://img821.imageshack.us/img821/4229/dsc1068p.jpg
    http://img819.imageshack.us/img819/3931/dsc1070k.jpg
    http://img36.imageshack.us/img36/9263/dsc1072cm.jpg
    http://img839.imageshack.us/img839/6485/dsc1063u.jpg
    http://img805.imageshack.us/img805/4874/dsc1062cg.jpg
    Last edited by Bodybuilding-Student; 02-26-2012 at 04:48 PM.

  27. #27
    -KJ-'s Avatar
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    Looking good bro... Your legs have improved 100%
    Dont worry about stretch marks. Everyone has them including myself. Some Oils can take the colouring down but wont get rid of them.

    My o2. Dont stop the cut short. Why work so hard only to stop short of the finish line.

    Whats your cardio like?

  28. #28
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    Cheers KJ ive only been doin 20mins pwo im gonna extend it to 40mins 5x per week. I could do it during the day but i heard u need to wait 2hours after a meal to really appreciate the benefits of it, is that true?

  29. #29
    -KJ-'s Avatar
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    Quote Originally Posted by Bodybuilding-Student View Post
    Cheers KJ ive only been doin 20mins pwo im gonna extend it to 40mins 5x per week. I could do it during the day but i heard u need to wait 2hours after a meal to really appreciate the benefits of it, is that true?
    ^^ Im not sure on this so maybe stem or someone can help out.

    Maybe 30 minutes pwo and for the remainder of your cut 2 or 3 days fasted cardio would help you so much.

  30. #30
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    Do you intend the 40 mins PWO or at another time?
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  31. #31
    Bodybuilding-Student's Avatar
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    I intend 40 mins PWO, and 20-30mins during the day whilst at work or college. I cant commit to fasted cardio so thats a definite no for me.

  32. #32
    Back In Black's Avatar
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    Make your cardio only workouts HIIT oriented! PWO you can either go low intensity (65-70% mhr) for 40 mins or do 10-20 mins HIIT then the remainder low intensity.
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  33. #33
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    Thanks SteM il do that. how long do i wait after eating before doin cardio during the day?

  34. #34
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    Whenever you can stomach it really. I wait a couple of hours or so start there and see how you get on with it. I normally take 300mg caffeine together with some green tea tabs about 30-40 mins before and 10g BCAA's just before or during.

    Where in Brum are you?
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  35. #35
    -KJ-'s Avatar
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    Quote Originally Posted by SteM View Post
    Whenever you can stomach it really. I wait a couple of hours or so start there and see how you get on with it. I normally take 300mg caffeine together with some green tea tabs about 30-40 mins before and 10g BCAA's just before or during.

    Where in Brum are you?
    Does this help and what the purpose?
    Sorry for hijacking B-S

  36. #36
    Back In Black's Avatar
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    In laymans terms it can help mobilise fat cells. Not a lot but is is cheap and also gives you a buzz for your workout so you may also get a slightly More intense workout.

  37. #37
    Bodybuilding-Student's Avatar
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    I used to be in kingstanding, But have moved to oldbury now. Are u in brum?

  38. #38
    -KJ-'s Avatar
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    Quote Originally Posted by SteM View Post
    In laymans terms it can help mobilise fat cells. Not a lot but is is cheap and also gives you a buzz for your workout so you may also get a slightly More intense workout.
    Will look into it. Cheers Stem.

  39. #39
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    Currently down in Cheltenham. My Mrs is from Acocks Green I used to live in Dickens Heath. Just idle curiosity really.
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  40. #40
    Bodybuilding-Student's Avatar
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    Been a while since i updated last. Weight is 219. definite increase in muscle mass whilst losing bodyfat. ive never had veins showing in my legs but i have now. only problem is i havent been able to train them the past 2 weeks. i can sprint but no weight training on them. Il get some pics up soon. I may turn into a lean bulk now as i feel i can see what parts i need to work on. ive been doing cardio pwo 20-30mins, and HIIT whilst at college. consisiting of 35 and 60 m sprints, t-tests and agility runs. that has helped alot!
    Im going to try get some fasted cardio in this week. I havent been using any supplements to enhance fat loss which has maybe slowed me down a bit.

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