chirag1988

Hey, the only bad workout is the one you didn't do! So good on you for doing something at least Everyone has to start somewhere and whatever your goals are, you can only get closer

So this was a before and after 24hr carb refeed. I have to say I thought I'd struggle to get through all that rice but the depletion seems to have worked as it should have done as my body was literally absorbing it all and I was genuinely getting hungry enough to eat a bowlful every 2 hours! My metabolism definitely running at full pelt! Normally I need to go for a poop at the end of the day (as well as my morning one ), but not yesterday, didn't feel bloated at all or anything which is a good sign! Also this morning I didn't have much to get rid of either which again means minimum wastage

So last night was my final depletion and this was after some reduced HIIT this morning Bring on the carbs!! Starting today with 520g dry weight of basmati rice, total of 400g carbs for the day. Let's see how I look tomorrow

There shouldn't be any issues with fitment mate. I've got the same setup as you but with berk HFCs as well. Had my cobra fitted by Mitz at Cougar Store and the Y-pipe and HFCs by Ross at Japex. My advise is, pop down to Mitz in Leicester and have him sort it for you

HKS panel filter FTW

Funniest thing I ever saw at the gym when I used to not train at home, was these 3 lads doing bench press. One guy was laying there on the bench struggling to push up 100lb barbell. His mate was standing over top of him, pulling the barbell up like he was doing rows. And 3rd guy was standing to one side screaming "come on john, you can do it....". Me & my mate just stopped our workout and watched in amazement. It was touch & go at one point as matey doing the row was struggling to lift it and the guy on the bench was struggling to get the weight up. Eventually after nearly killing the poor guy lying on the bench, they managed to get the barbell in the rack safely, before lots of back slapping & praising. Then, do our amazement, they loaded another 20lb to the bar and off they went again..... I saw a guy doing similar today in the gym, deadlifting 130kg inc barbell, literally grunting so loud everyone was looking, no form what so ever, 2 mates cheering him on, 1 poor attempt at a rep and nearly fell arse over tit when he put it back down however they still continued to tell him that it was 'sick' that he could deadlift it.. i mean cmon i wouldnt have even counted it as 1 rep lol. On the other hand, upped my weights again today! Normally bench press starts inc Bar: 60kg warm up 10 reps 80kg x 10 90kg x 10 100kg x 10 110kg x 8 120 normally get about 2-3 out of it but today managed to warm up from 80, then get 8 reps out of 120kg!! was so chuffed and 1 rep max on bench is now 144kg too! Good lifts mate. I've plateaud on 58kg dbells for bench press after 10wks back at gym now. Keto sucks for strength sapping. For me anyway Load up on the avocados and peanut butter mmmm

Go on Brad!! Can't wait to get my strength back up - drops massively during prep (but not as much as I thought it would!)

Funniest thing I ever saw at the gym when I used to not train at home, was these 3 lads doing bench press. One guy was laying there on the bench struggling to push up 100lb barbell. His mate was standing over top of him, pulling the barbell up like he was doing rows. And 3rd guy was standing to one side screaming "come on john, you can do it....". Me & my mate just stopped our workout and watched in amazement. It was touch & go at one point as matey doing the row was struggling to lift it and the guy on the bench was struggling to get the weight up. Eventually after nearly killing the poor guy lying on the bench, they managed to get the barbell in the rack safely, before lots of back slapping & praising. Then, do our amazement, they loaded another 20lb to the bar and off they went again.....

Interesting read on a long-lost exercise https://www.t-nation.com/training/pullovers-bodybuildings-most-controversial-exercise

Congrats mate! Have a great honeymoon!

Yup, it's all about leaving your ego at the door if you're serious about training. At one point during my prep I was struggling on 6kg & 7kg dumbells on bicep curls! But the pump was awesome! In the words of Arnie "It felt like I was c*mming again and again" So you are in heaven. You're cumming at home. You're cumming in the gym. You're cumming back stage when you pump up and when you pose out on ze stage!! Must watch that film the day before show

Yup, it's all about leaving your ego at the door if you're serious about training. At one point during my prep I was struggling on 6kg & 7kg dumbells on bicep curls! But the pump was awesome! In the words of Arnie "It felt like I was c*mming again and again"

Car looks awesome dude! Bet you can't wait for the charger to be fitted

Haha swapped them for more manly Under Armour compressions

Well with family being veggie I have to use powders at home. I've tried a variety of brands and have to say that USN, PhD and Optimum Nutrition are great Supplements are a must for us veggies! I kept training to begin with and was just getting smaller, my muscles were just eating themselves away! I used to be veggie my whole life (not even eggs) until the age of 18 when I got to uni. My decision to start eating meat (only chicken and fish) was purely based on muscle growth. A few times I've resorted back to being veggie for a month here or there with no "want" to eat meat so I know I can revert back quite easily. But I did find that it made a MASSIVE difference in my training and I made some serious gains. Nutrition is MUST when weight training. I hate seeing people in my gym who come in day after day, week after week, month after month, year after year and they look exactly the same! Some group of guys just spend every session on the cables, use poor form, and when you try to give some genuine tips they think they know better! I used to be that kid in the gym, but I listened to lots of different people and trial and error'd to see what worked best for me. And now I'm 6 days out from facing the biggest fitness challenge of my life and I cannot wait!! Couple of shots from this morning post HIIT and abs

Well with family being veggie I have to use powders at home. I've tried a variety of brands and have to say that USN, PhD and Optimum Nutrition are great Don't they end up tasting like bum after a while? Nope, I quite like them. Before bed is like having a dessert

Well with family being veggie I have to use powders at home. I've tried a variety of brands and have to say that USN, PhD and Optimum Nutrition are great

Guys if anyone needs supps just seen this great offer on PhD Diet Whey - I've ordered 2 tubs http://www.hotukdeals.com/deals/phd-diet-2kg-26-99-free-delivery-nutricentre-plus-12-quidco-12-12-tcb-tesco-club-2275409

8 days out...very low carbs and looking flat as a pancake at the moment...

Cobra resonated FTW - had this fitted for more than a year now. Had it fitted by Mitz @ Cougar Store with no issues in fitting whatsoever. Sounds awesome man - love it!

Exactly my good man! The first week is to load up on water to "prime" the muscles for the carb load. Salt helps retain water so have to add a bit more in the first week. From Day 3 to 1, when I go heavy on carbs the idea is they'll absorb the water and replenish my glycogen stores giving me a fuller but drier/harder look and make my muscles "pop" so to speak. I've done it once before and it worked well but that was on a trial an error. This time it's all been calculated down to the gram (as you can see lol) Here's the template I used http://www.bodybuilding.com/fun/10-days-to-extreme-definition-the-pro-fitness-models-guide.html

So today is the beginning of the end! I'm finally 10 days out! Here's my breakdown of meal split in case anyone's interested Day 10 - 6 Breakfast: 2 scoops protein powder (40g protein) Meal 1: 130g chicken breast (40g protein) Meal 2: 130g chicken breast (40g protein) Meal 3: 160g chicken breast (50g protein), 175g swt pot (35g carbs) Post workout: 160g chicken breast (50g protein), 175g swt pot (35g carbs) Dinner: 130g chicken breast (40g protein) 10L of water on all days plus extra salt on all meals Day 5 Breakfast: 2 scoops protein powder (40g protein) Meal 1: 130g chicken breast (40g protein) Meal 2: 130g chicken breast (40g protein) Meal 3: 160g chicken breast (50g protein), 100g swt pot (20g carbs) Post workout: 160g chicken breast (50g protein), 100g swt pot (20g carbs) Dinner: 130g chicken breast (40g protein) 10L of water plus extra salt on all meals Day 4 Breakfast: 2 scoops protein powder (40g protein) Meal 1: 130g chicken breast (40g protein) Meal 2: 130g chicken breast (40g protein) Meal 3: 160g chicken breast (50g protein) Post workout: 160g chicken breast (50g protein) Dinner: 130g chicken breast (40g protein) 10L of water plus extra salt on all meals Day 3 Meal 1: 49g chicken breast (15g protein) 91g basmati rice (70g carbs) Meal 2: 49g chicken breast (15g protein), 91g basmati rice (70g carbs) Meal 3: 49g chicken breast (15g protein), 91g basmati rice (70g carbs) Post workout: 49g chicken breast (15g protein), 91g basmati rice (70g carbs) Dinner: 65g chicken breast (20g protein), 91g basmati rice (70g carbs) 6L of water plus normal salt on all meals Light training session Day 2 Meal 1: 49g chicken breast (15g protein), 104g basmati rice (80g carbs) Meal 2: 49g chicken breast (15g protein), 104g basmati rice (80g carbs) Meal 3: 49g chicken breast (15g protein), 104g basmati rice (80g carbs) Post workout: 49g chicken breast (15g protein), 104g basmati rice (80g carbs) Dinner: 65g chicken breast (20g protein), 104g basmati rice (80g carbs) 4L Water and NO SALT No training Day 1 Meal 1: 49g chicken breast (15g protein), 104g basmati rice (80g carbs) Meal 2: 49g chicken breast (15g protein), 104g basmati rice (80g carbs) Meal 3: 49g chicken breast (15g protein), 104g basmati rice (80g carbs) Post workout: 49g chicken breast (15g protein), 104g basmati rice (80g carbs) Dinner: 65g chicken breast (20g protein), 104g basmati rice (80g carbs) 2L water and NO SALT No training BRING ON SHOW DAY!!

Thought the same

Thanks man. Your back looks big in that pic! Keep going! Also you got massive from the first pic to the 3rd! How long was that in between?

Well here we are at 13 days out! At my leanest yet, striations starting to come through and looking to be in the best shape I've ever been in! As you can tell I'm so bloody hungry from this diet that I've resorted to eating my t-shirt!!