TT350 Posted August 31, 2015 Author Share Posted August 31, 2015 (edited) Not been all this week due to work. Feel poo A week rest - should see you stronger in the week to come! I doubt it. I've barely eaten either. And what I have eaten has been empty crap. Starting tomorrow I'm up at 6am to crack on with the fasted cardio. Aminos before and after. Only lean protein all day then. Indirect sources of carbs like broccoli etc. Weights at 4pm then Aminos and cardio. Get rid of this blubber. Edited August 31, 2015 by TT350 1 Quote Link to comment Share on other sites More sharing options...
chirag1988 Posted August 31, 2015 Share Posted August 31, 2015 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!! Quote Link to comment Share on other sites More sharing options...
TT350 Posted August 31, 2015 Author Share Posted August 31, 2015 Good work Chirag. Dude get yourself down to a Flaming Grill the minute the comp ends and stick their challenge burger in your pie hole. Serious. I look exactly the same btw. Except for much more blubber. Quote Link to comment Share on other sites More sharing options...
TT350 Posted August 31, 2015 Author Share Posted August 31, 2015 Hard taking a picture of your back on your own, lol. Putting some effort and attention into back training these days. Not a very good picture but here we go. Would love to be lean. Quote Link to comment Share on other sites More sharing options...
TT350 Posted August 31, 2015 Author Share Posted August 31, 2015 Sorta been different sizes and shapes over past 3 years. Started off smaller and more athletic, was getting quite lean but then started wanting size. Quote Link to comment Share on other sites More sharing options...
chirag1988 Posted September 1, 2015 Share Posted September 1, 2015 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? Quote Link to comment Share on other sites More sharing options...
TT350 Posted September 1, 2015 Author Share Posted September 1, 2015 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? Thanks bud. Don't forget the Flaming Grill burger! I will keep going but probably inevitable that I'll lose size as I shift fat. I'm not sure how long it took. It just seemed to happen! Maybe 4 months or so. I just lifted consistently and heavy, never missing a session and it's also when I developed the routine I gave on the first page. Quote Link to comment Share on other sites More sharing options...
-Bradders- Posted September 1, 2015 Share Posted September 1, 2015 I need to take some gym shots lol 1 Quote Link to comment Share on other sites More sharing options...
chirag1988 Posted September 3, 2015 Share Posted September 3, 2015 (edited) 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!! Edited September 3, 2015 by chirag1988 Quote Link to comment Share on other sites More sharing options...
TT350 Posted September 3, 2015 Author Share Posted September 3, 2015 What's the idea behind the preloading of sodium and water? Is that to get fulness in the muscles? Quote Link to comment Share on other sites More sharing options...
chirag1988 Posted September 3, 2015 Share Posted September 3, 2015 What's the idea behind the preloading of sodium and water? Is that to get fulness in the muscles? 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 1 Quote Link to comment Share on other sites More sharing options...
sipar69 Posted September 4, 2015 Share Posted September 4, 2015 (edited) I think you need to eat more.....chicken. Edited September 4, 2015 by sipar69 2 Quote Link to comment Share on other sites More sharing options...
chirag1988 Posted September 5, 2015 Share Posted September 5, 2015 8 days out...very low carbs and looking flat as a pancake at the moment... Quote Link to comment Share on other sites More sharing options...
TT350 Posted September 5, 2015 Author Share Posted September 5, 2015 Dint worry. The carb up the night before should do the job. 1 Quote Link to comment Share on other sites More sharing options...
chirag1988 Posted September 5, 2015 Share Posted September 5, 2015 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 Quote Link to comment Share on other sites More sharing options...
TT350 Posted September 5, 2015 Author Share Posted September 5, 2015 Do you rate protein powders? I never found it a problem getting 220-300g a day. Powders taste like ass icicles. Quote Link to comment Share on other sites More sharing options...
chirag1988 Posted September 5, 2015 Share Posted September 5, 2015 Do you rate protein powders? I never found it a problem getting 220-300g a day. Powders taste like ass icicles. 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 Quote Link to comment Share on other sites More sharing options...
TT350 Posted September 6, 2015 Author Share Posted September 6, 2015 Do you rate protein powders? I never found it a problem getting 220-300g a day. Powders taste like ass icicles. 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? Quote Link to comment Share on other sites More sharing options...
chirag1988 Posted September 6, 2015 Share Posted September 6, 2015 Do you rate protein powders? I never found it a problem getting 220-300g a day. Powders taste like ass icicles. 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 Quote Link to comment Share on other sites More sharing options...
TT350 Posted September 6, 2015 Author Share Posted September 6, 2015 Do you rate protein powders? I never found it a problem getting 220-300g a day. Powders taste like ass icicles. 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 I'll try give one or more of those a try then. Cheers. CNP was nice! Quote Link to comment Share on other sites More sharing options...
TT350 Posted September 6, 2015 Author Share Posted September 6, 2015 Do you rate protein powders? I never found it a problem getting 220-300g a day. Powders taste like ass icicles. 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 I'll try give one or more of those a try then. Cheers. CNP was nice! Quote Link to comment Share on other sites More sharing options...
S7nny Posted September 6, 2015 Share Posted September 6, 2015 I'm actually a PT, so if anyone needs any help or advice feel free to hit me up! Quote Link to comment Share on other sites More sharing options...
TT350 Posted September 7, 2015 Author Share Posted September 7, 2015 I'm actually a PT, so if anyone needs any help or advice feel free to hit me up! PT's in general, I have found, know diddley squat. Advocate high intensity circuit training for ANY goals. Generally don't look like they train. Or eat. Tell you "you don't need a separate day for arms. If you do - you haven't trained the rest of your body hard enough" said no man with 20" arms. Ever. Kettlebells. Kettlebells. Kettlebells. X 1000 They advise myths like "light weights and high reps to TONE up". Bum crossfit. Got their "qualifications" from a half day course at a local college or online. Generally misguide new gym-goers. In my gym it's agony not to tell the poor suckers not to listen to the guff they're being wafted. But. There are decent ones out there I'm sure and I have no reason to believe you're not. It's just PTs (that I've come across) really get up my nose lol. Apologies for any offence. Quote Link to comment Share on other sites More sharing options...
S7nny Posted September 7, 2015 Share Posted September 7, 2015 (edited) I'm actually a PT, so if anyone needs any help or advice feel free to hit me up! PT's in general, I have found, know diddley squat. Advocate high intensity circuit training for ANY goals. Generally don't look like they train. Or eat. Tell you "you don't need a separate day for arms. If you do - you haven't trained the rest of your body hard enough" said no man with 20" arms. Ever. Kettlebells. Kettlebells. Kettlebells. X 1000 They advise myths like "light weights and high reps to TONE up". Bum crossfit. Got their "qualifications" from a half day course at a local college or online. Generally misguide new gym-goers. In my gym it's agony not to tell the poor suckers not to listen to the guff they're being wafted. But. There are decent ones out there I'm sure and I have no reason to believe you're not. It's just PTs (that I've come across) really get up my nose lol. Apologies for any offence. Haha, sounds like you've had a poor experience, my friend. HIIT isn't to be underestimated, by any means. But it's certainly not a 'one size fits all' application. I train 5-6 days a week depending on work hours and eat like a horse that's stoned off its tits. I specifically train my arms separately from anything else and don't bank on them being trained purely as a synergist. Kettle bells do make an appearance in my training, but definitely do not make up a large part of it. I just appreciate their versatility and abailability (especially in a busy gym). The first thing I say to people when they tell me they want to 'tone up' is that they need to sort their nutrition out and that no amount of weights will get them the six pack they want without them fixing the way they fuel their body. Crossfit is not something I agree with as it teaches poor form for a lot of important movements and is also a major cause of injuries. I trained with Premier Training International and it definitely didn't take me half a day at a local college. No offence taken (: Edited September 7, 2015 by S7nny Quote Link to comment Share on other sites More sharing options...
TT350 Posted September 7, 2015 Author Share Posted September 7, 2015 I'm actually a PT, so if anyone needs any help or advice feel free to hit me up! PT's in general, I have found, know diddley squat. Advocate high intensity circuit training for ANY goals. Generally don't look like they train. Or eat. Tell you "you don't need a separate day for arms. If you do - you haven't trained the rest of your body hard enough" said no man with 20" arms. Ever. Kettlebells. Kettlebells. Kettlebells. X 1000 They advise myths like "light weights and high reps to TONE up". Bum crossfit. Got their "qualifications" from a half day course at a local college or online. Generally misguide new gym-goers. In my gym it's agony not to tell the poor suckers not to listen to the guff they're being wafted. But. There are decent ones out there I'm sure and I have no reason to believe you're not. It's just PTs (that I've come across) really get up my nose lol. Apologies for any offence. Haha, sounds like you've had a poor experience, my friend. HIIT isn't to be underestimated, by any means. But it's certainly not a 'one size fits all' application. I train 5-6 days a week depending on work hours and eat like a horse that's stoned off its tits. I specifically train my arms separately from anything else and don't bank on them being trained purely as a synergist. Kettle bells do make an appearance in my training, but definitely do not make up a large part of it. I just appreciate their versatility and abailability (especially in a busy gym). The first thing I say to people when they tell me they want to 'tone up' is that they need to sort their nutrition out and that no amount of weights will get them the six pack they want without them fixing the way they fuel their body. Crossfit is not something I agree with as it teaches poor form for a lot of important movements and is also a major cause of injuries. I trained with Premier Training International and it definitely didn't take me half a day at a local college. No offence taken (: Sounds like you're one of the good ones good to have you on the thread and look forward to your contribution Glad I didn't offend you. Quote Link to comment Share on other sites More sharing options...
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