Zero2hero2013

ive been finding eating at a 750 calorie deficit 6 days a week and having a cheat day is working well, for a while i was maintaining a constant deficit but i am finding a nice pattern with the current approach in general. this is my weight fluctuation over a 3 week period recently. monday monring: 89kg, weds, 88kg, friday…

3 mile walk to work,

am i the only one that thinks it looks disgusting? lol although id hire sunshine some of the food looks amazing, and i am soo boring with food lol

todays training, intended to do 5x5 but drifted heavier lol. squat 5x5x50kg slow ups and downs and held for 3 seconds at bottom. deadlifts,, my friend was there lol. 1x5x140kg, 1x5x150kg bench press, drifted here lol/ 1x5x40kg 1x5x50kg 1x5x60kg 1x5x70kg 1x3x80kg not perfect but ok 1x12x50kg 1x12x40kg superset from 50kg.…

decided to start stronglift 5x5 from the begining. im confused foxy, you replied to my post yesterday about starting sl, and agreed starting from the begining was a good idea.

todays training decided to start stronglift 5x5 from the begining. todasy training, sigh.... squats 5x5x 40kg whoop whoop lol overhead press, 5x5x20kg yay deadlift 1x5x80kg finished within 25 mins so then did 10 mins on the row machine, did 2100 metres 10 min incline walking on treadmill steepest setting at speed 4.5 got…

tweaked my calories and macros now, gonna see if i can hit 170g protein daily, while eating 2000 cals.

pretty much. . i think i am going to aim for 130g of protein, 60g of fat and the rest carbs now onwards, aim for around 2 before gym , should be safer on the retaining muscle front.

done 2 2 miles walks during week but very busy at work and had to stay late so couldnt get to the gym on wednesday todays training@ bench press: 60kgx10, 70kgx5 80kg x 3 60kg x 10, really struggled with this today. decided as from next week i am going to aim to lose 1lb a week rather then 1.5 currently. squats: 1x60x10…

just wish all my body is as lean, i think if i lose all the fat once, it will re distrubute better when i gain it again. im basing this idea on the fact that your hormones control where the fats goes, and raised insulin etc due to eat very bad junk food for ever before i started would of made alot more food go on to y…

almost like they are tense when they aren't , and this is 24/7

nah i dont do any cycling mate, when i was at my largest fat wise i had 23 and 23.5'' legs. with fat hanging on the inner thigh, loads of it.... guess it genetics thats givem the shape. random question,sitting my legs are full at first my girlfriend thought i was tensing them untill i said thats normal, this is normal…

i have been thinking the same thing, but i have noticed something which is bad but apparantly did something. i always go to low on my squats, so my knee will be bad hence why i have been working on the form. also when i did that pose it was first thing in the morning, my legs were already messed up from the day before and…

todays workout bench press 3x10x60kg squats: 1x5x100kg, 1x15x60kg, 1x10x80kg, 1x8x90kg inclined chest press: 1x8x25kg dumbell x2, 1x10x22.5kg, 1x10x20kg bent over row: 1x5x32.5kg, 1x8x30kg, 1x12x25kg hip abductors 3x10 x setting 6, very hard and hurt alot, need to do this more bench press, 1x10x50kg squat 1x14x60kg bent…

did a mini workout today, 1x15 crunches follwed by 10 sit ups, arm raises double handed 18kg, 1x15 bent over row single arms, 18kg 1x 15 front squats 1x10kg seconds explosive eleveted push ups 1x20 around 30 seconds between exercises, then repeated circuit again.

todays training: bench press:1x20x40kg, 10x5x40kg, 20 seconds between sets. 1x3x80kg finisher clean and jerks, 10x3x40kg 20 seconds again bent over rows, 10x5x40kg same again shoulder shrugs 10x5x80kg same again face pulls 3x10xsetting 8 im guessing around 100lbs... squats (was aching so did just a little) 1x10x40kg,…

just a pic of my legs, dont really show my legs in any pics so thought i would today.

35 min walk at lunch

todays training: circuit style, 30 seconds between exercise, 1 min between each circuit bench press, 60x15, 50x10,50x20 bent over row 60x10x3 sldl: weight never touches the floor until finish, 80x10, 100x10, 140x3 shoulder press dumbells, 1x10x20kg 1x10x17.5 1x10x15 randoms leg press 3x10x430lbs dips 3x10x bw 88.4kg…

just did a 35 min walk at lunch, guessing around 1.5 miles, cheers moose

walked 2.1 miles this morning

todays training, done in circuit style, 30 seconds between sets and exercises circuit 1, 4x10x60kg bench press 3x10x60kg squat, 1x8x80kg shoulder press dumbells, 2x10x20kg, 1x10=x17.5kg, 1x10x15kg bent over row single arm, 4x10x25kg circuit 2, cable crossovers, 3x10 setting 5 tricep press (rope on cable) 3x10x setting 10…

definately too many sessions, 4 pts with three 3 strengths in between ouch. is the pt work mandatory? if it is base your strength routine around it. also it depends on the actual pt sessions, but i would probably try to mix them to hit 5 a week if possible and even that would be very tiring so food intake needs to be spot…

just realised, the first sets of squats was 4x3x80kg, not 60kg, my bad lol.

keep smashing it mate, in 8 weeks time your gonna look so different IMO!

todays training: i was aching really badly today so didnt do too much. squats, 4x3x60kg 3x3x60kg 1x10x60kg bench press 2x 15x40 1x12x40kg rotated with the following, so 1 set of each with 30 seconds between each set and exercise bent over row, single arm, 3x10x20kg ohp using a little spring in the legs to assist, but a…

sorry chris i edited your post with his pics and by accident deleted what your wrote., nice to have you on board Rybo, everyone that gives it there all will be a lean winner at the end! Good luck buddy.

a guy i met down the gym who is in awesome shape and in his 40's, he was the one who helped me with my deadlift, we kinda teamed up and met the same time each session a deadlift was due. when i started with him i was lucky enough to be as strong as he was but with his help i gained alot in that area. seen him doing them…

todays training: bench press, 15x60kg, 15x50kg, 12x50kg half hanging wide grip pull ups, semi assisted basically, 1x15, 1x12 rowing machine, 10 mins clean and jerks, 10x3x50kg bicycle, 5 mins 30 mins walk

yeah, i ws excited when writing it lol. i didnt explain properly, i meant, in november when i finish and bulk, my aim is to gain 10kg per month on the squat. nov-feb1st. lol and i didnt mean i want to squat 240kg, although it be nice lol. what i meant is, if i can leg press 200kg for 12 reps, why cant i convert that into…