54und3r5
Competitor
I will use this thread to document my training/nutrition/thoughts/progress pictures from this moment onwards.
Short term goal(s) - Complete the mens health survival of the fittest run in Cardiff in a respectable time (beating my brother also)
- Enter the mens health cover model competition in 2013
Long term goal - Enter the NPA south West 2014
Recent progress visual aids (first three demonstrate my shape/condition in june-july whilst on holiday - The last picture is my condition at present.
Nutrition
#1 160g chicken/ 100g oats with cinnamon / handful of blueberries / 1 flaxseed capsule / green tea / multi vits /creatine
#2 2 scoops unflavoured myprotein whey / 70g oats
#3 200g Sweet potato / Turkey / mixed veg / 1 fruit
#4 2 scoops unfavoured myprotein whey / 70g oats
#5 (post workout - 160g chicken / 25g gummy bears / 1 banana
#6 300g red potato / salmon / salad
I follow this every day, except that of wednesday and saturday where I increase my carb intake by 100-150g. On saturdays, I usually have a cheat meal.
Macro breakdown is approx (p/c/f) 250g/350g/50g
**Training**
I train instinctively at present but change my splits every 4-6 weeks. For the next month or so, my output is as follows:-
Monday - (focus on weak lifts) Deadlift / pullups (accesory) / Good mornings / BB curl
Tuesday - Chest and calves
Wed - Back/shoulders
Thursday - Quads/hams
Fri - Biceps/triceps/forearms
Sat - 6 mile run
Sun - rest
First significant update will be tomorrow - Training time will be approx 630pm.
Short term goal(s) - Complete the mens health survival of the fittest run in Cardiff in a respectable time (beating my brother also)
- Enter the mens health cover model competition in 2013
Long term goal - Enter the NPA south West 2014
Recent progress visual aids (first three demonstrate my shape/condition in june-july whilst on holiday - The last picture is my condition at present.
Nutrition
#1 160g chicken/ 100g oats with cinnamon / handful of blueberries / 1 flaxseed capsule / green tea / multi vits /creatine
#2 2 scoops unflavoured myprotein whey / 70g oats
#3 200g Sweet potato / Turkey / mixed veg / 1 fruit
#4 2 scoops unfavoured myprotein whey / 70g oats
#5 (post workout - 160g chicken / 25g gummy bears / 1 banana
#6 300g red potato / salmon / salad
I follow this every day, except that of wednesday and saturday where I increase my carb intake by 100-150g. On saturdays, I usually have a cheat meal.
Macro breakdown is approx (p/c/f) 250g/350g/50g
**Training**
I train instinctively at present but change my splits every 4-6 weeks. For the next month or so, my output is as follows:-
Monday - (focus on weak lifts) Deadlift / pullups (accesory) / Good mornings / BB curl
Tuesday - Chest and calves
Wed - Back/shoulders
Thursday - Quads/hams
Fri - Biceps/triceps/forearms
Sat - 6 mile run
Sun - rest
First significant update will be tomorrow - Training time will be approx 630pm.