Phmg: 12 Week Transformation

Discussion in 'Archived' started by Phmg, Jan 5, 2014.

  1. Phmg

    Phmg

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    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.
     
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  2. Simon

    Simon Administrator

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    Thanks for entering. Good luck :thumb:
     
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  3. Phmg

    Phmg

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    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
     
  4. Fatbrah

    Fatbrah TMuscle Fatministrator Top Contributor

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    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?
     
  5. danny187

    danny187 Top Contributor

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    Normally reverts to eating like that when back the tren lol......
     
  6. Phmg

    Phmg

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    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:
     
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  7. Phmg

    Phmg

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    As if id even touch that stuff nowadays mate.
     
  8. danny187

    danny187 Top Contributor

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    you being sarcastic lol
     
  9. Phmg

    Phmg

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    No!! Easy to see looking back just how much of a mess it made me.
     
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  10. Yannyboy

    Yannyboy Full Member

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    Good luck with it mate!
     
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  11. Phmg

    Phmg

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    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.
     
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  12. Phmg

    Phmg

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    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).
     
  13. Phmg

    Phmg

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    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: Jan 10, 2014
  14. Phmg

    Phmg

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    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.
     
  15. Phmg

    Phmg

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    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.