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Flex382
Flex382 Posts: 257
in Success Stories
09/11

I had a few set backs the past few months, I decided to start over. My goal is to get back in shape for BB again. I competed this past June and got 3rd place in Light heavy weight bodybuilding NPC. Since then I had moved to the Uk and had a few medical issues. Im good to go now but here is my stats:

Current
27 age
6ft
212lbs
20% BF

Goal
lower BF down to 12% by Jan- Feb

Food intake today:
Protein 1.5g per bodyweight = 318grams
Carb 1.5g per bodyweight = 318
Fat .5g per bodyweight = 106
Total calories around 3500

I will stick close to this diet for about 2 weeks and the lower carbs to 1g per bodyweight for another 2 -3 weeks then ower it to .5g having high carb days on rest days.

Today was legs:
Hams
15min stair stepper warmup
2 warm up straight leg deadlifts
4 x 10-15 straight leg deadlifts
4 x 10-15 laying leg curl
4 x 10-15 standing leg curl
Calves
3 x faliure donkey calve raises
3 x failure seated calve raises
Quads
3 x 60yards waling lunges
4 x 15-20 leg extinsons
4 x 8 - 12 squats
3 x 10-15 hack squats
3 sets failure leg press

45min cardio

I will go more in def days to follow. Pics, measurements, food prep, etc...

Replies

  • Flex382
    Flex382 Posts: 257
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    So yesterdays diet looked like: 20/11

    3 whole eggs, 3 egg whites
    25grams oats
    3 chicken breast
    2 salmon
    1 sweet potato
    250ml milk
    1 lean steak
    2 30gram of protein shake
    brocolli
    1 cups of rice
    ovil oil, fish oil

    Chest and Tris
    1 warmup set incline bench
    4 sets 12-15 reps incline bench
    4 x 12-15 flat bench press
    3 sets of failure cable machine flat bench press
    4 x 12-15 incline press flyes
    4 x 12-15 cable flyes
    1 warmup tri pres downs
    4 x 12-15 tri press down
    superset
    4 x 12-15 reverse grip
    4 x 8-15 over dumbell extenions
    3 x 12-15 close grip flat bench for tris
    4 x 12-15 double rope kick backs

    All reps were slow and controlled. focused on the contraction and squeeze. Had really good mental focus.
    Legs were sore so cardio was cut down to 30 mins

    Today will be back and Bis
  • Flex382
    Flex382 Posts: 257
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    21/11

    Back and Bis
    2 warmup sets of pull ups
    4 x 12-15 lat pull downs behind neck
    superset
    4 x 12-15 bent over rows
    4 x 12-15 straight arm lat pulldowns
    superset
    4 x 12-15 benet over dumbell rows
    4 x 12-15 seated rows
    superset
    4 x 12-15 reverse grip rows
    4 x 12-15 easy bar curls
    4 x 12-15 rope curls
    4 x 12-15 hammer curls

    Great workout and great pump.

    Food intake was around:

    protein 318
    carb 212
    fat 106

    calories 3074
  • Flex382
    Flex382 Posts: 257
    Options
    22/11

    Today was legs:
    Hams
    15min stair stepper warmup
    2 warm up straight leg deadlifts
    4 x 10-15 straight leg deadlifts
    4 x 10-15 laying leg curl
    4 x 10-15 standing leg curl
    Calves
    3 x faliure donkey calve raises
    3 x failure seated calve raises
    Quads
    3 x 60yards waling lunges
    4 x 15-20 leg extinsons
    4 x 8 - 12 squats
    3 x 10-15 hack squats
    3 sets failure leg press

    45min cardio

    Great workout and great pump.

    Food intake was around:

    protein 318
    carb 212
    fat 106

    calories 3074
  • Flex382
    Flex382 Posts: 257
    Options
    Ok so I took off Satureday and Sunday. It was a well needed rest. Saturday I up my carbs to about 2g per body weight. My body really need it.

    25/11

    213lbs
    18%

    Dropped 2% BF. Yesterday I worked Chest/Back it was a really great combo.
    Morning:
    1 warmup set incline bench
    4 sets 12-15 reps incline bench
    4 x 12-15 flat bench press
    3 sets of failure cable machine flat bench press
    4 x 12-15 incline press flyes
    4 x 12-15 cable flyes
    Evening:
    2 warmup sets of pull ups
    4 x 12-15 lat pull downs behind neck
    superset
    4 x 12-15 bent over rows
    4 x 12-15 straight arm lat pulldowns
    superset
    4 x 12-15 benet over dumbell rows
    4 x 12-15 seated rows
    superset
    4 x 12-15 reverse grip rows

    My protein intake 318g
    carb intake 254g
    fat intake 106g
    calorie intake 3242

    I am getting in 5 meals and 2 snacks a day so all is good.

    Head really great vascuiralty and pump. Ready for todays workout.
  • Flex382
    Flex382 Posts: 257
    Options
    [ img ]http://i959.photobucket.com/albums/ae74/flex382/poo_zpsee8e919a.jpg[ /img ]


    [ img ] *link* [ /img ]
  • loveswalking
    loveswalking Posts: 354 Member
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    poo_zpsee8e919a.jpg


    [ img ] *link* [ /img ]
  • Flex382
    Flex382 Posts: 257
    Options
    I have been MIA but here are my stats:

    10/12

    Current 6 weeks ago
    210lbs 235lbs
    17.5BF 23BF
  • Flex382
    Flex382 Posts: 257
    Options
    10/12
    Yesterdays workout:

    Back and Bis
    2 warmup sets of pull ups
    4 x 12-15 lat pull downs behind neck
    superset
    4 x 12-15 bent over rows
    4 x 12-15 straight arm lat pulldowns
    superset
    4 x 12-15 benet over dumbell rows
    4 x 12-15 seated rows
    superset
    4 x 12-15 reverse grip rows
    4 x 12-15 easy bar curls
    4 x 12-15 rope curls
    4 x 12-15 hammer curls

    Great workout and great pump.

    Food intake was around:

    protein 318
    carb 212
    fat 106

    calories 3074
  • Flex382
    Flex382 Posts: 257
    Options
    10/12
    Yesterdays workout:

    Hams
    15min stair stepper warmup
    2 warm up straight leg deadlifts
    4 x 10-15 straight leg deadlifts
    4 x 10-15 laying leg curl
    4 x 10-15 standing leg curl
    Calves
    3 x faliure donkey calve raises
    3 x failure seated calve raises
    Quads
    3 x 60yards waling lunges
    4 x 15-20 leg extinsons
    4 x 8 - 12 squats
    3 x 10-15 hack squats
    3 sets failure leg press


    Great volume and Great pump.
    Carb intake was higher today so I could smash my legs.
  • samanthahix12
    samanthahix12 Posts: 179
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    It's nice that you have goals but this site provides a blog to each user for just this sort of thing. FYI.
  • 3foldchord
    3foldchord Posts: 2,918 Member
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    It's nice that you have goals but this site provides a blog to each user for just this sort of thing. FYI.

    QFT
  • Flex382
    Flex382 Posts: 257
    Options
    It's nice that you have goals but this site provides a blog to each user for just this sort of thing. FYI.

    QFT

    Im military and the blog tab is blocked thats why i post it here.

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