Pic of my me

[Darren1968]

Here is a pic of my back
Weight 197lb
Height 5ft 8inches
Waist 36 inches
Chest 46 iinches
Bodyfat at 22%
i had been training for a good 9 years upto year 2000. got divorced, changed jobs,shifts & moved from the area....any way started training again a month ago a training 3 days a week :Train while on rest days from work.
Day 1:chest/back
Day 2: Shoulders/arms
Day 3:legs
I do Cardio 4 days a week before the weights, i work shifts 12hrs 4 days on 4 days off. I havent lost any weight since starting training again but i can defo feel the difference in myself.
I am not sure weather to build up even more or to start cutting my calorie intake to loose some body fat.
I will try to get some more pics up soon
Daz

[IBdmfkr]

Keep it up Darren. Work on dropping that BF a bit first IMO. Good base though.

[goalseeker]

yeah, real good base.. wide back... good job.. whats the diet like bro?

[Darren1968]

Cheers for the comments Guys

the diet I have been on the last month or so is as follows

Breakfast :whey protein isolate 2 scoops 56g in water (50g protein) 50g oats

Snack : 2 Wholemeal pitta bread filled approx 130grams of Tuna

Lunch: 150g chicken Breast, potato or 100grams brown basmati rice

Snack : 2 Wholemeal pitta bread filled approx 130grams of Tuna

Dinner : 150g chicken Breast, 100grams of pasta or 100grams brown basmati rice

Snack : 4 poached or scrambled eggs with 2 slices of wholemeal bread

Befor Bed: casein shake

On training days I have a pre & post workout shake - 1 scoop whey isolate in water 30 g oats
Drinking loads of water & also pissin all the time now
Also take 10g creatine a day, Multi vits , omeg 3,6,9.

[IBdmfkr]

Keep at it, diet is the hardest part IMO. Try and figure out your total caloric intake so you will know where you stand rather than just guessing. This will make it much easier to control how you shape your body.

[*Narkissos*]

Here is a pic of my back

Good to see you taking the intiative... starting back training.. eating well etc.

Props to you.

Props on posting a pic.

I do Cardio 4 days a week before the weights

They're some things you can do to make your routine more effective..given your limited time.

I'm assuming you can only get one trip to the gym in on your off days... That'd explain why you're doing weights and cardi in the same session.

It's all good tho man...

What i would switch is the order... doing cardio after training

----------------------------

What are your overall goals?

Cutting would be the suggestion you'd get right now...

But what direction you take your physique, in the end, is up to you.

I will try to get some more pics up soon
Daz

Looking foward to 'em

~Nark

[WHOADY4SHOADY]

Wide back, keep up the good work.

[Darren1968]

Good to see you taking the intiative... starting back training.. eating well etc.
Props to you.
Props on posting a pic.
They're some things you can do to make your routine more effective..given your limited time.
I'm assuming you can only get one trip to the gym in on your off days... That'd explain why you're doing weights and cardi in the same session.
It's all good tho man...
What i would switch is the order... doing cardio after training
What are your overall goals?
Cutting would be the suggestion you'd get right now...
But what direction you take your physique, in the end, is up to you.
Looking foward to 'em
~Nark

Yeah i am short on time on my rest days as I have to fly my hawks & exercise my dogs....I will start doing Cardio after my weights.

My overall goal initially was to get back to the solid 170lbs i was 6 years ago,
I think i will start to cut my calories soon to sart cutting up & see how iam under my body fat now, but i want to try & keep as much size as possible.

I did train for a solid 9 years from 1991 to 2000 & never took any gear, a lot of my bros did & got fantastic gains back then. I gained a lot of knowledge back then about gear.

ooo yeah forgot my age....i am 37 years young

[Darren1968]

They're some things you can do to make your routine more effective..given your limited time.~Nark

What would you suggest.....any advice would be helpful.

Narkissos just looked on your website...you do look in good shape mate.
Big back & shoulders with that small waist...you look awsome.



Daz

[*Narkissos*]

Narkissos just looked on your website...you do look in good shape mate.
Big back & shoulders with that small waist...you look awsome.

Daz

Thanks man... trying to grow now.

What would you suggest.....any advice would be helpful.

Well as i mentioned, the order of the session would make it more effective: cardio after weights.. as opposed to before.

I noted that you have 4 days in the gym noted.. 3 of which are weight sessions + cardio.. what's the 4th? Just cardio?

I'd split the workload more.. something like this:

Day 1: legs
Day 2: chest; abs
Day 3: back; traps
Day 4: Shoulders/arms

If the 4th session is possible.

What about exercise selection?

How many exercises are you doing?

I'd advise you put up a thread in the workout forum... so we can tweak it.

Holla man.

~Nark

[Darren1968]

Narkissos i will post my routine as requested in the workout forum for you all to see.

Thanks
Daz

[NewJuice]

Try circut training if time is an issue. Thats what I do. I do one major movment for 4-5 sets to warm up then I pick 4 excersises for the same body part and do them in a circut with little to no break inbetween sets. (4 laps) I dont have the time to squeeze in cardio but training like this has got me pretty lean.

[flyguy7]

Hope I'm not hijacking this thread.

Nark I get confused when I hear people say that cardio after a lift is a good idea, maybe you can help me. Isn't it important, even while cutting, to get some protein within 15 minutes of lifting? At least that's what i've always been told, so I feel like running instead getting something in your system would be a step in the opposite direction of where you should be going. I'm sure I'm wrong, but help a confused bro out.

Hey man good looking back pic keep up the hard work.

[*Narkissos*]

Hope I'm not hijacking this thread.

Nark I get confused when I hear people say that cardio after a lift is a good idea, maybe you can help me. Isn't it important, even while cutting, to get some protein within 15 minutes of lifting?

Replenishing nutrients post-training is important yes... but 15 minutes is an overstatement. Imo, the 'window of opportunity' is greater than 15 minutes.

I only advise on routes that i've taken... and I always do my cardio postworkout.

~Nark

[goalseeker]

and I always do my cardio postworkout.

~Nark

No Hi Jack intended here..
Hey Nark, just curious, do you think theres an advantage to this, as compared to say, early morning cardio?

[IBdmfkr]

Personally I'd split it up, after lifting I'd say immediately take your PWO nutrients and let your body start recovering, if you do cardio on the same day I'd suggest doing it at a separate time if it fits into your schedule.

[firmechicano831]

Great work Darren. The results will start to show before you know it.

[Darren1968]

thanks for the advice & comments guys

[goalseeker]

Great work Darren. The results will start to show before you know it.

yeah, great job bro!!

[*Narkissos*]

No Hi Jack intended here..
Hey Nark, just curious, do you think theres an advantage to this, as compared to say, early morning cardio?

I think for those with limited time it's the way to go.

Glycogen is depleted... Blood glucose levels are down... where's the fuel gonna come from? Fat.

I have done both a.m. cardio.. and pwo cardio. In addition i've done cardio in the evenings (at least 3 hours after a meal so my BG is low)

I personally found no difference in the three.

I'm not going to say that the 'when' is relevant.. rather, I think the most important thing is getting the cardio in.

If you can't get there on mornings (let's face it.. a lot of the general populus can't)... pwo imo will do just fine.

In my opinion at least.

~Nark

[Pinnacle]

I think for those with limited time it's the way to go.

Glycogen is depleted... Blood glucose levels are down... where's the fuel gonna come from? Fat.

I have done both a.m. cardio.. and pwo cardio. In addition i've done cardio in the evenings (at least 3 hours after a meal so my BG is low)

I personally found no difference in the three.

I'm not going to say that the 'when' is relevant.. rather, I think the most important thing is getting the cardio in.

If you can't get there on mornings (let's face it.. a lot of the general populus can't)... pwo imo will do just fine.

In my opinion at least.

~Nark

Nark..

That's pretty accurate advice ......I'm in total agreement


~Pinnacle~

[Darren1968]

i am well impressed with the info from memebers.
thanks

[goalseeker]

yeah, great post guys!!