My Gym Goal + Progress pics

[Solarghost]

Sup people,

Goal: to add on 15kgs of Muscle Mass
Strip down to 6% body fat

Time frame: 6 months

No alcohol
No fatty foods like takeaways etc...
No smoking

This is gonna be roughly what my diet will be, but I will change it up a bit...

Meal 1: 6am – get up and have a 40gram protein shake with water. Porridge + trim milk, coffee.
 Water
Meal 2: 8am – when at work – have 6 eggs (5 whites + 1 full egg). Swallow these raw – These are prepared in advance – cracked and put into plastic containers and taken to work.
 Water
Meal 3: 10am – ½ protein shake, protein bar + apple
 Water
Meal 4: 12 noon: ½ cup rice, 1 ½ tins tuna, mixed veges (already cooked)
 Water
Meal 5: 2pm 8 eggs (a repeat of meal 2)
 Water
Meal 6: 4pm – 50 gram protein shake
 Water
Meal 7: 6pm – back home for 400 grams chicken breast. 2 slices kumara + lettuce + tomato
 Water
Meal 8: 8pm: 8 eggs raw (i.e. 7 whites + 1 full egg)
 Water
Meal 9: 10 pm: 40 gram Protein shake + water


Will put starter pics up soon.......

[Catalyst]

thats a lot of eggs

[Spork]

thats a lot of eggs

Better get some chickens.

I hear if you wave unprocessed wheat in front of a random chicken that it will follow you anywhere.

[pyro]

No offense but you should set some realistic goals. 6 months to add 15kg of muscle and then drop to 6% bf even juiced up is near impossible unless you weigh about 60kg atm.

You seem to be taking in the bulk of your protein from shakes and eggs, you should swap out some shakes for some whole foods. Whats that 300g protein a day?

[kilabee]

Power Bar LOL

[Retardobot]

Enjoy your renal failure.

You're going to drive yourself mental with that diet.

You're setting yourself up for failure.

[pyro]

Enjoy your renal failure.

err what......

Please elaborate on your renal failure theory. If you are referring to the protein intake there is nothing over the top about it, especially if someone is extremely active, working out a lot, and drinking plenty of water. Depending on someones body weight taking in 300g daily isn't unusual for a bodybuilder whilst bulking.

[Retardobot]

Depending on someones body weight taking in 300g daily isn't unusual for a bodybuilder whilst bulking.

It was tongue in cheek.

Throwing this much protein at your kidneys from day 1 can't be good. There's usually a steady incline. I'd expect a PT to start you in a mid-level plan and work your way into something that closely resembles the OP's plan.

Solarghost just looks like he is going straight into the deep end. That can't be advisable.

[Solarghost]

Well it aint really going in the deep end right away, I've been working out for years now.

And like I said, it's a goal, I did not say that I can achieve it nor NOT achieve it. It is a very high goal, yes I agree. But never the less, I still want a high goal so I have some thing that looks impossible rather than some thing that looks achievable.

When I do weights, I do not start counting until I start struggling, that's just me personally, but in co existence with the goal I have marked up, I like to push myself as hard as I can when I want to do some thing...

When I first started working out, in my newbie gains, I was packing about half to 1kg every week an a half... So if I am eating right, and I am bumping up my fluid intake and supplementation along with my BCAAs, I can only push myself until failure and hope for the best.

It's a 'goal', not a theory or a promise.

[broncos]

Photos?

[Solarghost]

Have not started yet, gonna take some this week bruh.

Gotta get my measurements done and weight n shit

[Venomoose]

Curious as to what your height/weight is at the moment?

[pyro]

Good luck with your goals dude. Been trying to do similar in the past 9 months, have put on about 6kg of lean mass with about a month to go before I cut, sitting at around 93kg @ roughly 13-14% bf atm. Keen to see some before and after shots, along with some progress shots.

[Solarghost]

Height: About 5 ft 7
Current weight: 75kgs
I have to get my body fat index measured

I will do that on Monday hopefully, I don't know if my gym has a machine to measure it, last time I got it done they had to wait for it to come in because it was quite expensive or something...

Rough guess at my current lifts... until I note them down...


This is just the figures I am currently doing, not in any order, and not in any specific day...

one handed curl using dumbbell: 32kgs 8 reps x1
Scale down to 22kgs doing 10x2

Standing preacher curls using the EZ bar, 10 reps of 70kgs then scale down to 55kgs doing 2 sets of 10 reps

Flat Bench press:
100kgs, 10 reps X1
60kgs, 10 reps X2 (But slower motion)
**MY max bench used to be 150kgs before last year, but I got lazy lol...**

Incline dumbbell press:
42kgs 10 reps x1
32kgs 10 reps x2

Squats (which I never really do and I should...) :
120kgs 8 reps x1
60kgs 8reps x2

Lat pull downs:
The whole stack which is 113kgs I think
10 reps x3

Seated flys:
The whole stack, cant remember what it is...

10 reps x 2
then 160LBS (I think it's LBS, maybe its kgs? I dunno... cant remember)

Wide grip pull ups, usually do about 15 pull ups, then 10, then 7, other wise I will tie 40kgs to myself and do 5 pull Wide grip pull ups.

Dips:
Usually do about 40 reps of my own weight.... so since it's a waste of my time, I usually have a 40KG weight between my ankles, and do about 10 reps X2

Seated rows:
Do the whole stack X3

Leg curl:
Whole stack, 10 reps X3

Leg press:
Can't remember have not done it in a while...

Hanging leg raises, usually do about 20 X4

And do some other shit as well, but dunno what it is, like rope pull downs for my abs an sum other crap... lol...


Here is my latest pic, but will take more in due course...

I was gonna buy some D-aspartic acid but read reviews it don't really do much for sumeone my age...

[Solarghost]

Good luck with your goals dude. Been trying to do similar in the past 9 months, have put on about 6kg of lean mass with about a month to go before I cut, sitting at around 93kg @ roughly 13-14% bf atm. Keen to see some before and after shots, along with some progress shots.

You should make a thread about yours, so I can see your progress ??
In 9 months, putting on 9 kgs is pretty good, considering ur probably still drinking alcohol?  hahaha

[flixide]

No way you going to pack on 15kg on muscle in 6months

[Valvanite]

Nice to see someone else working towards A body goal. Im not so much now but still enjoy the pump. I am however not using any more machines in the gym. Im all free weights and compression weights

Current PR's are as follows.

Overhead squat 3 reps max at 60kg
Back squat 3 reps max at 85kg
Front squat 3 reps max at 85kg
Power clean 3 reps max at 90kg
Clean and jerk 3 reps max at 85kg
Benchpress 3 reps max at 95kg


I so want to increase those byt at least 25-30kg on each one. But its going to take time and correct form so as not to snap my shit up.

[Apostrophe Spacemonkey]

More pictures of sexy men please.

[Valvanite]

Heres a wee one of my back then Monkey. Mate took it at the beach while we were digging a very large hole to relax in.

Edit. I know it looks like IM about to swing my spade at that poor wee girl. But I assure you she was helping dig the hole. and she was doing a great job!

[Apostrophe Spacemonkey]

It does look like you're about to swing the spade at that poor wee girl.

[Valvanite]

she shoudlnt have been in the way of my hole progress. The hole ended up being a good 10 ft in diameter and 3 ft deep. took a long time as we hit water after a foot

[mattnz]

You guys are short.

[Pyromanik]

Yes mattnz, but taller than 3ft, as you are implying.

[Valvanite]

Yeah I am short. Hate it but will just have to live with it. Like a fat chick. I make up for it in personality

[PrincessKenny]

And why are you telling us?