Phmg: 12 Week Transformation

Phmg

Anything that is helps me progress forwards, im up for. So best get started.

Start pics:

AMBA0032.JPG AMBA0041.JPG AMBA0046.JPG AMBA0049.JPG AMBA0050.JPG AMBA0054.JPG

Training style:
I dont really have one tbh :lol: I just do what ever i fancy at any given moment. Always loads of volume though.

Dieting style:
CBL. Im stict in that i wont eat carbs before i train...but other than that, food will be from anything and try to hit at least 250g protein a day.
 
First day back at work today to all back to normal thank god.

Back session after work

Straight arm pushdown x5 sets
Cable row (all angles) x7 sets
Lat pulldown x5 sets
Machine yates row x5 sets

Tri
V bar pressdown x5 sets
Rope pulldown x5 sets

Bi
Cable curl x5 sets
Preacher curl x5 sets

Food
Nothing all day as felt ill
Pre workout was 2 packs noodles and one chicken breast
Train
Whey. Ice cream. Golden syrup
Bag of fruit pastils
Burgers and oven chips
pint of milkshake
 
just a question mate, uve kept most your mass whilst coming off gear which in its own right is very good, but you always seem to be changing diets/routines but your pics look very similar everytime you post them? if trying to loose fat is that diet ideal? dont see many people eating like u on a diet?

also what happend to carb back loading?
 
just a question mate, uve kept most your mass whilst coming off gear which in its own right is very good, but you always seem to be changing diets/routines but your pics look very similar everytime you post them? if trying to loose fat is that diet ideal? dont see many people eating like u on a diet?

also what happend to carb back loading?
Normally reverts to eating like that when back the tren lol......
 
just a question mate, uve kept most your mass whilst coming off gear which in its own right is very good, but you always seem to be changing diets/routines but your pics look very similar everytime you post them? if trying to loose fat is that diet ideal? dont see many people eating like u on a diet?

also what happend to carb back loading?

Im still carb backloading mate and train how i always pretty much do. Whats changed mate? (didnt feel well today so didnt eat anything until pre training and thought better get something fast in, didnt matter what it was tbh).

Im not properly trying to loose fat tbh, just see it steadily come down or even not get any higher. I'd only have to cut a few things out to go from losing fat and keeping the same bodyfat. Just need the ideal time to do it. Which to be honest, isnt until the end of january. Thats when things properly start.

I personally just dont buy into the whole clean eating thing mate. You know ive always been that way. I feel that if you are working hard enough, your body wants a bit more than white rice and chicken. I personally think that shows in the fact i havent shrunk back to the shrimp i once was :lol:
 
Fell big as fu.ck today. You know when you have those days. Must be the new tshirt thats not been worn in yet.

Arm session tonight
Rope pulldown x5 sets
Rope hammer curl x5 sets
Single arm pulldown x5 sets
Cable curl x5 sets
Smith close grip bench x5 sets
DB preacher curl x5 sets
Scull crushers x5 sets

Food
5 whole eggs. 4 rashers bacon
Train
2 packets noodles. 1 chicken breast
Bag of fruit pastils
Whey. Ice cream. Syrup
2 burgers. Oven chips.
 
Shoulders and arms tonight

Machine shoulder press x7 sets
DB lat raise x5 sets
Front delt raise x5 sets
Rear delt fly x5 sets

Rope pulldown x5 sets
Hammer curl x5 sets
V bat pressdown x5 sets
Preacher curl x5 sets

Food
6 whole eggs. 4 rashers bacon
Football training
44g whey, 2 packets super noodles
Weight training
44g whey. Bag of fruit pastils
3 mcdonalds double cheese burgers (no time for cooking tonight).
 
Trained a client tonight at his house so a bit limited with his home gym so less sets than usual. We did chest and bi's.

Flat bench x7 sets
Incline bench x5 sets
Incline DB fly x5 sets

Bi's
EZ bar curl x5
DB preacher curl x5
21's x3

Was due legs tonight but messed my knee and hamstring up at indoor football training last night.

Food.
Protein shake (on site today)
1/2 chicken breast. 2 rashers bacon. 3 whole eggs.
Train
Mass shake
Packet of fruit pastils
2 packets of super noodles. Protein shake.
Dominos pizza and dough balls.
 
Last edited:
Well i've been fortunate enough to be sponsored by http://www.extremelabs.co.uk/ for my transformation competition/prep so will be using all their products throughout. Products arrive to me on monday. Be a week or so before im fully up to spec on the full range though. Im fresh too most supplements to be honest and giving circumstances, i feel i can give good honest opinions on different products and use them to my advantage. Obviously if you are roided up to the grills then they arnt going to make much of a difference but seeing as im full clean, i will be able to tell whats worth using and whats making a difference.

Morning fasted cardio will be going back in as of today and also post workout. 40mins for both sessions. I'll also be switching back to my mince and chicken combo for all my meals pre workout. I had a break from it as i got sick of the taste but fancy it again now. Nice and simple too cook and can eat hot or cold.

Back and tri session at the gym today and will prob do some bi's too as my workout last night was a bit light due to equipment at clients house. If im not hurting the day after...i didnt stress things hard enough imo.
 
Back training and cardio done.

Lat pulldown x5 sets
Straight bar pushdown x5 sets
Yates row x5 sets
Hammer pullups x5 sets
Cable row. All angles x7 sets

Then 40mins cardio. Save tris for tomorrow as i was done after back. You know when you have done enough.

Food
250g chicken. 60g mince x2
Train
2 scoops mass shake
2 packets super noodles
Big rump steak. Oven chips. Peas. Onion rings and tomato.
 
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