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  1. #281
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    Quote Originally Posted by --->>405<<---
    how "meat-heady" could they be if they have less weight than what ur lifting now??
    Dude I think it's a mis conception as I think it's more where the gym is situated and the people that use it are ....... How can I say it without sounding rude
    "f*****g idiots that just want to hit people and can't string a sentence together" after seeing it I can honestly say that they are roid abusers that haven't got a clue...........lol
    Ah well back to the drawing board and do some more research

  2. #282
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    Chilled out day today
    Hurt my elbow it's really sore to touch and I can't really grip anything tight........... Anyone any ideas what I've done?
    But never fear I think I'll do 20 mins elliptical then my abs and finish with another 30 mins liit

  3. #283
    --->>405<<---'s Avatar
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    U dont know what u did? Weird..

  4. #284
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    Quote Originally Posted by --->>405<<---
    U dont know what u did? Weird..
    Nope I didn't recall banging it twisting it or anything.............strange lol

  5. #285
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    Gooooooood morning nutrition forum!!!!!!
    Well nothin to report except the elbow seems to be better and I had a momentary relapse of food choices whilst at my best mates I ended up having Chinese food which I know is not the end of the world but means it'll probably b Wednesday before I start burning fat again........
    Oh I have a bout off gout!!!!
    Now I know it's not alcohol induced or red meat as I haven't had either so the only other explanation would be dehydration as I forgot my water on Sunday evening and the gout started Monday..... It feels better now but still sore lol

  6. #286
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    PROGRESS REPORT
    Chest :- my chest feels fuller and more muscular and I've gone from a Xxl to large in size (the wife says my old t shirts now look like dresses on me lol)

    Arms :- no change size wise but again more muscular and shape is more defined

    Belly/love handle area :- this is still jelly fied and IS my problem area HELP is needed here so pls jump in with ideas

    Waist :- here to I am over the moon with progress I did measure 38.5" I am now 33.5" brilliant

    Legs :- these too are more muscular and defined

    All in all I am very pleased with my progress but I require a little help in certain area
    1:- my belly fat
    2:- growing in terms of muscle size and volume

    Please anyone and everyone jump in 405,gbrice,steM(if your about),I am so close but I'm running out of steam on the belly fat and it's p****ng me off

  7. #287
    --->>405<<---'s Avatar
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    you have mail

  8. #288
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    Quote Originally Posted by --->>405<<---
    you have mail
    Thanx I'll check it out latr but can ANYONE help with getting rid of the belly fat
    As of tomorrow I am halfway I am visibly smaller as nearly everyone who knows me tells me and then asks if I am I'll!!!!!
    I now have 1 goal loose my belly and lean out
    Help help help

  9. #289
    --->>405<<---'s Avatar
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    what do u think u have been doing this whole time dude!!??!>?!!?!?!?!!!

  10. #290
    --->>405<<---'s Avatar
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    HINT

    the email i sent u that ur gonna CHECK LATER has exactly to do with ur above question... ??!?!!?

  11. #291
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    Quote Originally Posted by --->>405<<---
    HINT

    the email i sent u that ur gonna CHECK LATER has exactly to do with ur above question... ??!?!!?
    Ok ok ok lol
    I can't open the attachment on me iPad
    I can open it on my lap top but not until Friday when I get home as I don't bring it with me lol
    I know it's a pain but pls post it up or pm me with your answers
    I really am sorry dude but I know you'll understand :-) :-)

  12. #292
    --->>405<<---'s Avatar
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    Quote Originally Posted by milky01623 View Post
    Ok ok ok lol
    I can't open the attachment on me iPad
    I can open it on my lap top but not until Friday when I get home as I don't bring it with me lol
    I know it's a pain but pls post it up or pm me with your answers
    I really am sorry dude but I know you'll understand :-) :-)
    answers to what? how to lose body fat?

  13. #293
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    Quote Originally Posted by --->>405<<---

    answers to what? how to lose body fat?
    Pmsl
    A plan of attack as to removing the wobbly bit around my middle
    What's the best way just carry on or target specific workouts or carb cycle or if???
    I'm still pmsl over your reply it sounds like me old man when I was a kid hahaha

  14. #294
    --->>405<<---'s Avatar
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    LOL.. how bout this dude..

    post ur current complete stats and total cals and macros.. (dont worry about food choices at this point)

  15. #295
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    Quote Originally Posted by --->>405<<---
    LOL.. how bout this dude..

    post ur current complete stats and total cals and macros.. (dont worry about food choices at this point)
    I'm still laughing
    My stats as ov today

    H 5'10
    W 194lbs
    Bf 16%

    Cals 2000 average
    Pro 250g
    Car 150
    Fat 30g

    These are roughly an average day

    I have an image off you dressed as merlin waving a wand saying " fat be gone never to return"
    Pmsl

  16. #296
    --->>405<<---'s Avatar
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    easy fix IMO.

    swap 50g carbs for 50g protein

    new macros: 60/20/20 pro/carb/fat
    300g pro
    100g carbs
    44g fat

    CARDIO:
    am fasted or PWO 45mins 5-6days per week (i prefer am fasted)

    carbs complex + green veggies

    eat ur carbs pre workout and post workout only and have green veggies in other meals..

  17. #297
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    Quote Originally Posted by --->>405<<---
    easy fix IMO.

    swap 50g carbs for 50g protein

    new macros: 60/20/20 pro/carb/fat
    300g pro
    100g carbs
    44g fat

    CARDIO:
    am fasted or PWO 45mins 5-6days per week (i prefer am fasted)

    carbs complex + green veggies

    eat ur carbs pre workout and post workout only and have green veggies in other meals..
    The diet and macro adjustments are do able
    I have just one question or maybe two

    I train am on Saturday and Sunday as theses are the only 2 days im garunteed at home so the pre wo would be a breakfast shake say 1 scoop protein 1 cup of ground oats and I'm trying to source liquid egg whites so 1/2 cup of these would be included would that be ok? I do fasted cardio on both these days before training

    During the week is where things may get complicated lol but I could do this

    Mon rest
    Tues 45 mins run
    Weds 45 mins kettle bell
    Thurs rest
    Fri 45 ellipitical in gym on my way home
    Sat 45 mins fasted then 90 mins lifting
    Sun 45 mins fasted then 90 mins lifting

    Pre wo tues wed fri 1 cup oats/1scoop pro
    Followed by normal pwo meals chicken rice brocoli

    Would that work along with diet?

  18. #298
    --->>405<<---'s Avatar
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    sat and sunday eat ur breakfast/preworkout meal 1hr before u lift and do ur cardio PWO..

    the rest looks fine.. can u not do am fasted cardio when ur working cuz ur on the road? if not dont worry about it just do it when u can. if u do ur cardio in the middle or end of the day try to leave 4hrs between ur last meal and when u do it if u can.. its not a huge but may help otherwise just do the best u can.

    im assuming ur lifting somewhere in here at least 3days per week..?? hitting all body parts once per week? are u counting the kettle bell as lifting?

    on days u lift if u cant leave several (4 or so) hrs between cardio and lifting i suggest lifting first and doing cardio PWO..

  19. #299
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    Quote Originally Posted by --->>405<<---
    sat and sunday eat ur breakfast/preworkout meal 1hr before u lift and do ur cardio PWO..

    the rest looks fine.. can u not do am fasted cardio when ur working cuz ur on the road? if not dont worry about it just do it when u can. if u do ur cardio in the middle or end of the day try to leave 4hrs between ur last meal and when u do it if u can.. its not a huge but may help otherwise just do the best u can.

    im assuming ur lifting somewhere in here at least 3days per week..?? hitting all body parts once per week? are u counting the kettle bell as lifting?

    on days u lift if u cant leave several (4 or so) hrs between cardio and lifting i suggest lifting first and doing cardio PWO..
    Being away is the biggest problem lol
    Fasted am would be hard whilst away so it looks like being a run after I finish the kettle bell I was going to use as cardio as its just a quick 20 min full body wo and have a 5 min rest then repeat it the other option is lift on Friday instead of the ellipitical

    My lifting programme
    Sat back quads hams bis
    Sun chest shoulders tris

    I could split it into three what's your thoughts ?

  20. #300
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    Quote Originally Posted by milky01623 View Post
    Being away is the biggest problem lol
    Fasted am would be hard whilst away so it looks like being a run after I finish the kettle bell I was going to use as cardio as its just a quick 20 min full body wo and have a 5 min rest then repeat it the other option is lift on Friday instead of the ellipitical

    My lifting programme
    Sat back quads hams bis
    Sun chest shoulders tris

    I could split it into three what's your thoughts ?
    if ur only doing 2 days lifting per week i would def split it into 3 days if u can. i currently do a 3 day split i like a lot. i am doing the split twice per week so as to hit each body part twice per week:

    day 1: chest/biceps/abs
    day 2: back/triceps/shoulders
    day 3: legs/traps

  21. #301
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    Quote Originally Posted by --->>405<<---

    if ur only doing 2 days lifting per week i would def split it into 3 days if u can. i currently do a 3 day split i like a lot. i am doing the split twice per week so as to hit each body part twice per week:

    day 1: chest/biceps/abs
    day 2: back/triceps/shoulders
    day 3: legs/traps
    I like your splits I think what I'll do is re write diet and work out schedule tonite and post it for you to look at

    What exercises for traps as I don't currently do any and would like a nice set of traps

  22. #302
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    Ok 405 check this out
    MY NEW DIET

    Meal 1 shake pro oats 48 33 4.5 390
    Meal 2 100g 95/5 beef patys 29 0 8 230
    Meal 3 200g chicken potato 60 46 3 399
    Meal 4 tuna 2x eggs salad 36 0 10 247
    Meal 5 200g chick brocoli ryvita 67 28 4 450
    Meal 6 100g chicken 28 0 3 150
    Meal 7 pro shake 24 3 1 120

    Key:- protein carbs fats calories

    Totals pro 292
    Carb 86
    Fats 34
    Calories 1986

    There you go what do you think???

    Did 45 mins with my bell this am fasted:-)

  23. #303
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    Quote Originally Posted by milky01623 View Post
    Ok 405 check this out
    MY NEW DIET

    Meal 1 shake pro oats 48 33 4.5 390
    Meal 2 100g 95/5 beef patys 29 0 8 230
    Meal 3 200g chicken potato 60 46 3 399
    Meal 4 tuna 2x eggs salad 36 0 10 247
    Meal 5 200g chick brocoli ryvita 67 28 4 450
    Meal 6 100g chicken 28 0 3 150
    Meal 7 pro shake 24 3 1 120

    Key:- protein carbs fats calories

    Totals pro 292
    Carb 86
    Fats 34
    Calories 1986

    There you go what do you think???

    Did 45 mins with my bell this am fasted:-)
    looks good. throw in some green veggies (will help u poop) i have best results with spinach. dont worry about the carbs that come from the green veggies.

  24. #304
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    Ok decided to do these w/outs this weekend to see How it goes

    Fri. Legs traps abs
    Sat. Cheat shoulders tri's
    Sun back bi's calfs

    20-30 mins low HR cardio post wo all days and am fasted cardio sat & sun

    Comments pls

  25. #305
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    i see u are still hard at this! yayyyy

  26. #306
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    Quote Originally Posted by GirlyGymRat
    i see u are still hard at this! yayyyy
    Hey ggr how's you ?
    Yeah still after the golden goose lol 1/2 way there now just another 45 days lol

  27. #307
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    Quote Originally Posted by milky01623 View Post
    Hey ggr how's you ?
    Yeah still after the golden goose lol 1/2 way there now just another 45 days lol
    LOL i am chasing my golden goose too

  28. #308
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    Quote Originally Posted by milky01623 View Post
    Ok decided to do these w/outs this weekend to see How it goes

    Fri. Legs traps abs
    Sat. Cheat shoulders tri's
    Sun back bi's calfs

    20-30 mins low HR cardio post wo all days and am fasted cardio sat & sun

    Comments pls
    looks good dude. i like doing opposite like chest/bi and back shoulders. this way on chest day i get the most out of it cuz my shoulders are fresher as well as my tris. some people prefer to do like bodyparts. i think a 3 day split is better than the 2 day split u were doing cuz u can spend more time per body part

  29. #309
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    Last night did
    Smiths bench shrugs
    12 x 50kg
    12 x 80kg
    12 x 90kg
    8 x 110kg
    8 x 120kg

    Cable shrugs
    12 x 50
    12 x 50
    12 x 60
    8 x 70
    8 x 70

    Ham machine
    50 x 100lb

    Leg curls
    12 x 50lb
    12 x 50lb
    10 x 80lb
    10 x 100lb
    8 x 120 lb

    Leg press
    12 x 250lb
    12 x 300lb
    12 x 360lb
    10 x 400lb
    25 x 400lb

    100 x sit ups whilst holding 10kg plate

    20 ellipitical mins moderate hr

    All in all a good workout

  30. #310
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    Mate you're doing great. I'll not be about for another 2 weeks or so then I'll be back properly!!!
    NO SOURCES GIVEN

  31. #311
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    Quote Originally Posted by SteM
    Mate you're doing great. I'll not be about for another 2 weeks or so then I'll be back properly!!!
    Hey dude thanx hope alls well hurry back soon lol

  32. #312
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    Okey dokey today's workout

    Smiths bench flat press
    12 @ 50kg
    12 @ 80kg
    12 @ 100kg
    8 @ 110kg
    8 @ 120kg

    Smiths incline
    12 @ 50kg
    12@ 70kg
    8 @ 90kg
    8 @ 100kg

    Seated cable flys (5 chest level & 5 @ top off head height done alternate as in 1/1 2/2 )
    5/5 25lb each side
    5/5 35lb es
    5/5 45lb es
    4/4 55lb es
    4/4 60lb es
    Rep out 20lb es

    Shoulder press
    10 35kg
    10 40kg
    10 45kg
    Rep out 45kg 35 reps

    Seated side lat raises
    12 @ 8kg db repeated 3x

    Bent over lat raises seated
    12 @ 8kg db repeated 3x

    Kneeling rear delts
    12 @ 28kg db
    12 @ 30kg db
    12 @ 30kg db

    Tricep v bar press
    20 @ 100
    10 @ 140
    10 @ 160
    10 @ 180
    8 @ 200
    8 @ 200

    Single arm cable
    10 @ 45
    10 @ 55
    10 @ 65
    50 @ 25 rep outs

    Another rest workout but sadly no cardio

  33. #313
    --->>405<<---'s Avatar
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    good job milky!

  34. #314
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    Quote Originally Posted by --->>405<<---
    good job milky!
    I thank you sir

    Today I'll post pics later of halfway through I'll post before and now the now will be front side and back and maybe legs just to see what you guys think of the programme so far

  35. #315
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    My halfway pics

  36. #316
    --->>405<<---'s Avatar
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    Awesome dude! Ur slimming down nicely man itd be good if from now on u wod include a beginning pic + ur progress pics so people can see the difference. Ive told u this before!!

    Good work! Also include stats and timeline. How long u been cutting? Etc..

    IMO a few more weeks (4-6) and u will be ready to cycle carbs. Get ready cuz its a step - up..
    Last edited by --->>405<<---; 09-02-2012 at 10:54 AM.

  37. #317
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    Attachment 126099

    The very beginning

    Attachment 126100

    Diet first week

    These are beginning pics I've now been cutting exactly 48 days
    Stats 192lbs
    Bf approx 16%
    Age 41
    Height 5'10"

    Start weight 215lbs bf 30% ish

  38. #318
    --->>405<<---'s Avatar
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    How u feeling?

  39. #319
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    Quote Originally Posted by --->>405<<---
    How u feeling?
    Lighter lol
    I don't think I've lost anything but I know I have if that makes any sense!!!!!
    I'm a little bit p***ed off cus I seem to have stagnated in weight I haven't lost any over the past two weeks and my only explanation is I've put on muscle please help could this be the reason why?????
    Other than this I feel good and alcohol free for 7 weeks :-)

  40. #320
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    U started trt rite?

    If yes.. Get used to it! That means ur losing fat and gaining muscle!! I stayed at 195lbs for like 2 months!

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