Progress PICS 2010

**tembe** · 12-15-2010, 12:19 AM

End of Cut - September 2010

Mid Bulk - October/November 2010

End Bulk - December 2010

**stack_it** · 12-15-2010, 12:41 AM

Great Results. What were starting and current stats?

**tembe** · 12-15-2010, 12:45 AM

End of cut at time of 1st photo i was around 84kg

2nd photo was around 90-91kg

3rd photo is around 90-91kg also..gotten tiny bit leaner however and added bit more muscle on quads hams..

focusing very hard on tris/legs atm

**tembe** · 12-15-2010, 12:47 AM

Starting 1 month cut now until mid jan when i will be starting next bulk

**terraj** · 12-15-2010, 01:19 AM

You are beefing up well mate!

Hard to say with the shadows, but the chest is looking squarer, legs are thicker.

Post a back shot.

**tembe** · 12-15-2010, 01:21 AM

ill post up better photos in a few days..

reason i took these was just i had noone to take the photos for me!! haha

i will post better ones in next few days with few poses

**119gold** · 12-15-2010, 08:00 AM

you have some big shoulders! but yeah i can see a major difference in the quads in the 1st/3rd pic

**Dukkit** · 12-15-2010, 08:03 AM

big difference. and looking lean, even at the end of the bulk

nicely done

**awesome1** · 12-15-2010, 03:13 PM

great work man, solid. What compounds did you use?

**MACHINE5150** · 12-15-2010, 03:41 PM

third pic is not showing anymore

definitley see the difference in the shoulders and chest between the first and second pic though

**Narkissos** · 12-15-2010, 04:09 PM

Solid job mate

**gbrice75** · 12-15-2010, 05:28 PM

Wow, great progress! Where can I get me a set of shoulders like that?

I'd love to see the details of your diet (both cut and bulk) and workout regimen. Also, was this all natural?

**tembe** · 12-15-2010, 05:58 PM

Well my diet for the bulk was very simple... i have gotten to the stage where i dont count calories..i find where my maintenance is and go from there.. this diet took me from about 84kg to 90-91 and i am now maintaining here on this diet.

Meal 1 60 grams of whey protein 54 PRO
80 grams oats 48 CARB

Meal 2 240g Lean chicken breast 64 PRO
120g cooked brown rice, 1 cup veggies 28 CARB

Meal 3 60 grams whey protein 54 PRO
30g roasted almonds 14 FAT

Meal 4 210g lean chicken breast 56 PRO
120g cooked brown rice 28 CARB

WORKOUT

Post workout 60 grams whey protein 54 PRO

Meal 5 240g sirloin steak 58 PRO
120g cooked brown rice 28 CARB

Meal 6 (optional) - IF IM UP ANOTHER 2 HOURS 50 PRO
14 FAT

Meal 7 60 grams whey protein 54 PRO
30 grams almonds 14 FAT

NOW FOR MY CUT IM GOING TO RUN THIS SAME DIET AND CALORIES...BUT MAKE THE DEFICIT THROUGH CARDIO, GREEN TEA - Not looking for big weight loss...just get a little leaner so i have more leeway to gain fat on my next cycle...

THIS BULK WAS DONE ON 250mg TEST

**desizon** · 12-15-2010, 09:07 PM

You Cruising at 250 or what?

**awesome1** · 12-15-2010, 09:15 PM

250mg a week right?

**tembe** · 12-15-2010, 09:47 PM

yeh thought id see what progress i could make with a relatively small dose.. yes 250mg per week.. test prop shot mon wed fri 80mg each day

so 240mg a week

so my next blast i will be upping my calories too allow for next growth.. around 20% extra food on top of all that..however i may keep protein the same as i am eating around 420g protein already...may up fats to allow for more growth.

will be running 700 prop and 400 deca

**tembe** · 12-15-2010, 09:51 PM

MY CURRENT WORKOUT REGIME IS AS SUCH...

Mon - Chest
Tue - Quads/Calves
Wed - Arms
Thurs - Hams/Calves
Fri - Shoulders
Sat - Back
Sun - Rest

I used to stack legs in the 1 day..but i always found i half assd hams after heavy quad work..so im finding it much better to split into 2 days.

I rest for around 4-5 days every 6 weeks or so to let my system rest...

**tembe** · 12-15-2010, 09:52 PM

I also never miss a meal..and have a cheat meal usually around once every 2 weeks or so.... sometimes once a week if i take gf out to dinner... but usually every 2 weeks

***FireGuy*** · 12-15-2010, 09:54 PM

Excellent job!

**tembe** · 12-15-2010, 09:56 PM

Originally Posted by FireGuy1

Excellent job!

thanks mate

my goal is to compete in around oct/nov next year

hopefully compete at a shredded 85kg

**tbody66** · 12-15-2010, 11:41 PM

Incredible, well done, nice job, great work, wow!

**always_better** · 12-16-2010, 02:07 AM

Solid! This intersts me as a low dosage test only cycle is what I'm looking into possibly running. How'd you find strength gains on the test only?

**tembe** · 12-16-2010, 06:31 AM

strength was awesome

think strength on my main lifts increased nicely...

from my recollection i think decline bench went from 120 to 150 for 6 reps...

squat 120 to 150 for 8 clean ass to ground reps

shoulder dumbbell press from 40kg dumbbell press to 47.5kg for 10 clean reps

dont do deadlifts

**terraj** · 12-16-2010, 06:50 AM

Originally Posted by tembe

strength was awesome

think strength on my main lifts increased nicely...

from my recollection i think decline bench went from 120 to 150 for 6 reps...

squat 120 to 150 for 8 clean ass to ground reps

shoulder dumbbell press from 40kg dumbbell press to 47.5kg for 10 clean reps

dont do deadlifts

Don't do deads....shame on you.

**119gold** · 12-16-2010, 07:44 AM

Originally Posted by tembe

MY CURRENT WORKOUT REGIME IS AS SUCH...

Mon - Chest
Tue - Quads/Calves
Wed - Arms
Thurs - Hams/Calves
Fri - Shoulders
Sat - Back
Sun - Rest

I used to stack legs in the 1 day..but i always found i half assd hams after heavy quad work..so im finding it much better to split into 2 days.

I rest for around 4-5 days every 6 weeks or so to let my system rest...

Thats very true. I find that when i do legs all by myself,i start to give up on the hams. Im gonna have to try splitting it some time

**tembe** · 12-16-2010, 08:00 AM

Originally Posted by terraj;5460***

Don't do deads....shame on you.

hahah reason i dont do deads is i never found them to be very effective for me..i feel a click in my back everytime on the positive on the lift if that makes sense??

i do around 8 sets of straight leg deads for hams however

**gbrice75** · 12-16-2010, 08:16 AM

Diet was nice and clean, great job. Amazing gains considering quite a bit of your protein came in the form of shakes vs. real food, that's the only thing I would have changed but hey, look at you and look at me. Maybe i'll switch to more shakes. =) kidding.

Again, kudos bro, excellent work.

**tembe** · 12-16-2010, 08:20 AM

Originally Posted by gbrice75

Diet was nice and clean, great job. Amazing gains considering quite a bit of your protein came in the form of shakes vs. real food, that's the only thing I would have changed but hey, look at you and look at me. Maybe i'll switch to more shakes. =) kidding.

Again, kudos bro, excellent work.

yep sometimes i drop one of the shakes and replace it with 50 pro and 15 fat of something else...so sometimes ill do a egg white and tuna omelette or something...but honestly.. i think that once it enters your body and it is absorbed as aminos i dont think your body is able to distinguish between different types of foods or protein shakes or such..just my thought and a few other members on other boards... but there are just so many different opinions on these kind of things lol

**tembe** · 12-16-2010, 08:22 AM

i dont really mind what food im eating as long as my macros are hit in the given meals..so sometimes ill have oats instead of brown rice to make up the 28 carb...something like that

**tembe** · 12-16-2010, 08:23 AM

one thing ill say however gbrice with the protein shakes is that i never just have a protein shake...ill mix it with other things to make more of a whole meal...so mixing it with the fats will slow digestion down to around 2 hours or something...making it more than just quick digestion if u know what i mean

peace

**terraj** · 12-16-2010, 04:43 PM

Originally Posted by gbrice75

Diet was nice and clean, great job. Amazing gains considering quite a bit of your protein came in the form of shakes vs. real food, that's the only thing I would have changed but hey, look at you and look at me. Maybe i'll switch to more shakes. =) kidding.

Again, kudos bro, excellent work.

I been thinking of late that there is not a real difference between proteins, shakes or steaks.....after digestion it is only an amino acid.

**tembe** · 12-16-2010, 06:38 PM

Originally Posted by terraj

I been thinking of late that there is not a real difference between proteins, shakes or steaks.....after digestion it is only an amino acid.

i agree

**always_better** · 12-16-2010, 08:14 PM

Originally Posted by terraj

I been thinking of late that there is not a real difference between proteins, shakes or steaks.....after digestion it is only an amino acid.

Yeh, I kinda follow this train of thought too. Although some forms are much slower to be digested and absorbed which can be beneficial to recovery over a period of time rather than just immediately post-workout. I find a good mix of food and shakes works the best for me personally!! Although shakes def. Are much more convenient out and about.
Mmmmmmmmmm I love protein

**Slayer of Souls** · 12-16-2010, 08:45 PM

Whats your cycle, and diet going to look like during the bulk

**tembe** · 12-16-2010, 09:43 PM

in january i will be running 700 prop and 400 deca probs.... i may replace the deca with dbol however and run the dbol for 4 weeks or so as I do not want any libido issues or any problems with deca dick..new gf so it could go down south if i cant get it up!! haha

***t-gunz*** · 12-16-2010, 10:13 PM

sweet job bro...

AUSSIE PRIDE hahaha

you've come a hell of a long way since first starting.

any chance you can post your cutting diet?

**VladG** · 12-20-2010, 09:07 PM

I got some serious deca dick when I used deca. Like insane. its now at the point where I cant even get it up for a porno.

Definitely stay away from the deca.

**beefy12345** · 12-29-2010, 11:05 AM

what was your cycle

**Sir Anabolic** · 12-29-2010, 03:50 PM

Good stuff bro.

**scrunnyronnie** · 01-12-2011, 07:13 AM

Originally Posted by VladG

I got some serious deca dick when I used deca. Like insane. its now at the point where I cant even get it up for a porno.

Definitely stay away from the deca.

I always traded deca for eq.