Basic Stats:

Age: 21 Yrs Old
Height: 5"11
Weight:74.9kg
Waist: 32 In

Why Now?: Ok Ive been a JSF user for many months now. Yet I've just realised the sheer importance of documenting one's self progress, as Its essentially a time capsul In Its own right. However When Im 30 yrs old (ages away!! NOT) and wonder how I looked when I was 21, The most I'll need to do is search "JSF Forum" on a popular search engine and more than likely this site will appear and so will Its many archives. BINGO bobs your uncle I see the person I once was and chances are I wouldnt want to be again.

Short Term Goal: My short term goal Is to achieve visable 6 pack abs, as I already have 2-4 of those appearing, and to increase my arms by half inch mainly around the Tri's yet improvement Is also needed on the Bi's. This will be obtained Via careful manipulation of Diet & Hard Training.

Long Term Goal:Within the next 12 months, I dont desire to have 18 Inch guns or to be competing In Mr Olympia, Yet to obtain the Physique of a Roman Athlete, similar to that of an Ancient Greek. This requires optimum definition & size In every muscle group within the human anatomy. This will ONLY be obtained through 100% pure focus and determination of Diet & Training.

http://strangevehicles.greyfalcon.us/picturese/art22.jpg


Shortly I will post additional information In relation to my body stats such as Bodyfat, along with an Insight into my Diet and Training programme. I look forward to the year ahead and please If you guys have anything at all to add, please do not refrain from doing so. Ciao!!:bb:

Well Today I start my bulk at the weight of 74.9kg/165.1lbs, Over the next 2 months I hope to gain 5-10 lbs in muscle mass.

I'll keep you posted on my training routine

Yesterday I done my heaviest squat to date, Considerating Ive only started to squat, I think that 100kg is good. I manged to do 5-7 reps on my last set which I think is also good going. This tells me that perhaps my 1RM is around 120-140KG, Im not sure but my aim is make the 100kg squats the norm for 4 sets of 6-12 reps.

One of my Leg variations range from:

4x12,12,10,5-7 (Each set increased 5kg Until the last were it was Increased 10kg)

Leg Extensions-4x12,12,10,5-7

DB Calf Raise-3x12,12,12,12(As they need more work)

I'll keep you guys posted today is my Chest/Biceps day, just mixing things round usually Its Chest/Tri's. Though debating whether I should make usage of "Decline" for my lower chest region, Does it work that region or is it just an ego thing, because one can lift more?

These shots are the start of my bulk, from these I need more work on Chest, Quads, arms & Back.:

http://img509.imageshack.us/img509/9813/5thaugust08frontpq0.jpg

http://img295.imageshack.us/img295/639/5thaugust08sideaf5.jpg

http://img509.imageshack.us/img509/8972/5thaugust08backfo9.jpg

Today was my back and abs day I done 3-4 sets of deadlift not including a warm up set, have to admit didnt really get doing any abs really just a few sets of crunches. Today my nutrition is kinda lacking Im looking for sources of carbs and cant find much at all, Im scared to eat them after 9pm, so debating whether to or not.

Today my nutrition is kinda lacking Im looking for sources of carbs and cant find much at all, Im scared to eat them after 9pm, so debating whether to or not.

hey man great going on the 100 kg squat. :tucool:

i saw u asked this question in another thread. i think if ur bulking u shouldn't worry about the "no carbs at night" thing at all. (many experts don't even think its the only way to go for fat loss but thats another subject :lol:). anyways i think u could get away with carbs anytime. don't sweat the timing. just eat a lot and lift big!!! the carb timing is much more important for fat loss.

hey man great going on the 100 kg squat. :tucool:

i saw u asked this question in another thread. i think if ur bulking u shouldn't worry about the "no carbs at night" thing at all. (many experts don't even think its the only way to go for fat loss but thats another subject :lol:). anyways i think u could get away with carbs anytime. don't sweat the timing. just eat a lot and lift big!!! the carb timing is much more important for fat loss.

Thanks yea the only thing I worry about is the carbs at night, storing extra fat I dont need or particularly want you know. Yet saying that I wouldnt be eating anything over 75g of pasta or brown rice or something like that, I'll perhaps settle for 2 slices of wholegrain bread and peanut butter should hold the hunger off until the morning.

Anyhow today is my Chest and Triceps day so I'll keep you posted.:tu:

I'm glad you didn't take your progress pics in the nude like the first picture you posted :lol:

good luck with the bulk. and don't worry about carbs at night, just keep them complex and you'll be fine.

I'm glad you didn't take your progress pics in the nude like the first picture you posted :lol:

good luck with the bulk. and don't worry about carbs at night, just keep them complex and you'll be fine.

Yea lol, My mum can really only get white/normal pasta, would this suffice or? I can get brown rice which is complex enough also wholegrain bread.

Just finished my chest/triceps workout, heres how it went:

4 sets of DB Incline press/8-12 reps
3 sets of ez bar Decline tricep extensions/6-8 reps
2 sets of overhead db extensions/6-10 reps
3 sets of decline flies/8-12 reps
2 set of closegrip pushups/8-12 reps

Im trying to figure out how to get more energy through my workouts as I find I can have alot of energy through large muscle groups then when it comes to smaller groups like Biceps I cant get as much sets done because Ive used most of energy whilst focusing alot on larger groups. Anyhow here was my PWO today chaneged it around a little from the usual meal:

40g whey+200ml semi skimmed
1 fat free yogurt
1 strawberry iced donut
1 bannana:bb:

Yea lol, My mum can really only get white/normal pasta, would this suffice or? I can get brown rice which is complex enough also wholegrain bread.

you'll just have to move out then! :nod:

joking, of course. generally, I think you're ok if you stick to these types of foods:
veggies
fruits (others may disagree here, but they've always been fine for me)
whole grain bread/pasta/rice
oats
cous cous

stuff like that...

you'll just have to move out then! :nod:

joking, of course. generally, I think you're ok if you stick to these types of foods:
veggies
fruits (others may disagree here, but they've always been fine for me)
whole grain bread/pasta/rice
oats
cous cous

stuff like that...

Thanks for the feedback on that issue, what you think of my above PWO meal? I should be taking another weight in tomorrow which is a week on from start of my bulk @74.9kg Im unsure how much I may or may not have gained, How much do you bet on now lol?

Thanks for the feedback on that issue, what you think of my above PWO meal? I should be taking another weight in tomorrow which is a week on from start of my bulk @74.9kg Im unsure how much I may or may not have gained, How much do you bet on now lol?
Well, with that donut, you certainly threw in a few more calories but I'm guessing you had it to help with the glucose levels. I'd probably replace the donut with a turkey sandwich on white bread which is healthier & should give you the same results. Other than that, the PWO stuff looked decent.

My PWO shake when bulking goes like this:
2 scoops chocolate whey
1/4 cup oats (more for texture than anything else)
about 6 inches worth of banana (anymore and the taste gets too bananany)
~1/3 cup of heavy cream
the rest 1% milk to the 2 cup line

Blend well & Enjoy!

heavy cream supposedly boosts your anabolic response after a work out which was recommended to me by mastover. a lot of people argue that the banana isn't good in there because you're mixing fat & carbs but to be honest, it has never made me feel bloated the next day - I actually feel like I've put on solid weight, assuming I pushed myself in the gym. That said, I usually reserve this shake for after a heavy legs or back workout, and not so much for upper body... It works for me.

Well, with that donut, you certainly threw in a few more calories but I'm guessing you had it to help with the glucose levels. I'd probably replace the donut with a turkey sandwich on white bread which is healthier & should give you the same results. Other than that, the PWO stuff looked decent.

My PWO shake when bulking goes like this:
2 scoops chocolate whey
1/4 cup oats (more for texture than anything else)
about 6 inches worth of banana (anymore and the taste gets too bananany)
~1/3 cup of heavy cream
the rest 1% milk to the 2 cup line

Blend well & Enjoy!

heavy cream supposedly boosts your anabolic response after a work out which was recommended to me by mastover. a lot of people argue that the banana isn't good in there because you're mixing fat & carbs but to be honest, it has never made me feel bloated the next day - I actually feel like I've put on solid weight, assuming I pushed myself in the gym. That said, I usually reserve this shake for after a heavy legs or back workout, and not so much for upper body... It works for me.

The heavy cream Idea Ive seen before, However how much is that stuff?, is it just like whipped cream? Im gona start doing my compounds slowly decending and explosive ascending just for a change, then change it back week to week, just for a variation, You think this approch offers any advantages? or is it best changing to something like this every 2 weeks?

The heavy cream Idea Ive seen before, However how much is that stuff?, is it just like whipped cream? Im gona start doing my compounds slowly decending and explosive ascending just for a change, then change it back week to week, just for a variation, You think this approch offers any advantages? or is it best changing to something like this every 2 weeks?heavy cream is like $3-$4 for a pint of it by me, which will last you a week or two. It is very different from whipped cream, it is a liquid that resembles milk but tastes pretty different - the same type of cream that you would put in your coffee.

The style of your lifting depends on what your goals are. The goals that you have listed are mostly aesthetic-based goals whereas mine are usually more athletic related goals so in my case I always go for explosive ascending motions since that translates into what I'm trying to do, outside of the gym. I've seen many bigger guys using slower controlled motions so perhaps that's better for aesthetic body building, but I'm not able to answer that myself since I've never really tried the style for long enough to compare results to what I usually do. Eitherway, if you are mixing it up every 2 weeks you may get both benefits.

heavy cream is like $3-$4 for a pint of it by me, which will last you a week or two. It is very different from whipped cream, it is a liquid that resembles milk but tastes pretty different - the same type of cream that you would put in your coffee.

The style of your lifting depends on what your goals are. The goals that you have listed are mostly aesthetic-based goals whereas mine are usually more athletic related goals so in my case I always go for explosive ascending motions since that translates into what I'm trying to do, outside of the gym. I've seen many bigger guys using slower controlled motions so perhaps that's better for aesthetic body building, but I'm not able to answer that myself since I've never really tried the style for long enough to compare results to what I usually do. Eitherway, if you are mixing it up every 2 weeks you may get both benefits.

You see in U.K we can get single whipped and double whipped cream, I dont know if the double is the same as the heavy?

Just finished my delts/abs workout here is a outline of what I done:

Decending Pyramid set of Seated overhead db shoulder press 4x12
Decending Pyramid set of Seated Lateral Raises 4x8,8,6,6
weighted crunches
reverse crunches
front raises

PWO:

2 scoops whey
400ml semi skimmed milk
72g Oats

Should I start dosing some creatine? to aid In strength?

Error: Double Post

Ok well yesterday was my rest day, so I Took that out and drank half can of sprite and ate a fresh creme slice pastry for my cheat meal, Didnt want to go overboard on the cheat meal. So today was my Legs day and heres what I done:

Ascending pyramid set of squats 4x15,12,10,6
Leg Extensions 3x10,10,8
DB SLDL 3 sets to failure.

PWO meal:

2 scoops whey
200ml semi skimmed milk
porcini ravioli (est 100g)
30g rocket leaf
200g mozzerala cheese
2 tsb olive oil

Estimate: 800-900 Kcal

As mastover told me before that all this do this and eat this pwo stuff is garbage as the body still reacts to what you eat a great deal of hours after a workout, so therefore I combined protein, carbs and fats for PWO meal as I know my body will use the nutrients that I give it, yet I did drink the whey a.s.a.p simply because I was thirsty.

Tomorrow is my Chest / Tri's day so I'll keep you posted.

As mastover told me before that all this do this and eat this pwo stuff is garbage as the body still reacts to what you eat a great deal of hours after a workout, so therefore I combined protein, carbs and fats for PWO meal as I know my body will use the nutrients that I give it, yet I did drink the whey a.s.a.p simply because I was thirsty.



That's fine, but ideally, you want to limit pre and post workout fats to a bare minimum.

That's fine, but ideally, you want to limit pre and post workout fats to a bare minimum.

Yea I did go a bit much on the mozzerala and olive oil fats yet I'll go easier next time, Ive neglected adding dextrose to my PWO bulk meals as you stated It doesnt do the same thing when bulking rather than a cutting situation, I think the advice you give me will prove to be invaluable to my diet, However with the whey boost PWO does it matter how quick this has to be taken or is it the same as everything else you consume for PWO? I personally like to drink the whey 5-10 mins after and the wholefoods 30-60 mins after the workout, Just because when I finish the workout I get the whey for thirst and let that digest for a while then the hunger starts to creek in.

Ok Its been 10 days since I started my bulk at 74.9Kg, I weighted myself this morning and Im now between 75.0kg-75.5kg Which is an increase of 0.5kg In 10 days. Im unsure whether this is muscle weight or fat however Ive took some pictures to compare with those of when I started 10 days ago (Dark blue shorts), let me know If you guys see any changes:

http://img509.imageshack.us/img509/9813/5thaugust08frontpq0.jpg
http://img378.imageshack.us/img378/7919/16thaugustfronttc1.jpg
http://img295.imageshack.us/img295/639/5thaugust08sideaf5.jpg
http://img505.imageshack.us/img505/4716/16thaugustsidekd0.jpg
http://img509.imageshack.us/img509/8972/5thaugust08backfo9.jpg
http://img185.imageshack.us/img185/693/16thaugustbackgo7.jpg

Yesterday was my chest & Abs day, I was gona do chest/tri's yet changed mind at last momemt and decided to do tri's with bi's today.

Chest workout:

bb flat bench 4x10,8,10,10 (Wide and narrow grip)
flat bench flies 4x12,10,10,8

abs:

crunches
reverse crunches
Weighted crunches.

Im going to star recording my sets and reps In abs, because I never do for some reason, I usually train them until I burn which is few sets, I need to start adding some core exercises such as planks, cobra etc

PWO:
2 scoops whey
380ml semi skimmed milk
36g Oats

there may be some change, but it's hard to tell with the pictures because they weren't taken from the same spot. The newer pictures are closer up which just makes you look bigger in general so I can't really tell. If you can, get a tripod and take your pictures in the same spot. I never did this myself, then again I never really took progress pictures... so it's up to you. How tall are you?

there may be some change, but it's hard to tell with the pictures because they weren't taken from the same spot. The newer pictures are closer up which just makes you look bigger in general so I can't really tell. If you can, get a tripod and take your pictures in the same spot. I never did this myself, then again I never really took progress pictures... so it's up to you. How tall are you?

Yea I know my brother took the pics, I was annouyed after I seen them But had already eaten and didnt want to do them because of that. Im 5"11? lol

Ok I have been following a programe that mastover has recommended Its made up Looks like this :

5x5 bench
5x5 weighted chins
5x5 deadlift
5x5 leg raises,

I tryed this today and I found It was different yet challenging although I had some difficulty on the chins In the last 2 sets, However Im not sure if this programe is going to give my muscles the direction they need to grow In accordance with good clean diet.

Another thing is Im off to Rome for a week tomorrow, on a very tight budget, so I dont think I'll be eating very well for a week, I need all the suggestions I can get and since I dont have much cash I cant go to any of the gyms,so advice on how to exercises with the amount of time and money I got also would be amazing.

A tight budget might make it tough, but the good news is that Italians don't eat loads of pasta. The main course is usually fish or meat and some kind of vegetable. Pasta is usually just a very small side dish. I'll bet you'll be able to get some great fruit and veggies at outdoor markets. Have a wonderful time!!!

Ok Im back from Roma/Rome and to be honest I ate as best I could when I could and I dont know whether Ive gained or lost weight. I would say around 70%ish of the holiday was eating dirty, including ready made pasta dishes, ice cream, fresh cream pastries, donar kebabs, however I did manage to eat fruits such as bannanas, apples, grapes, melone and other things such as mozzerala cheese, milk and pizza.

I also got a wonderful tan which I think Helped my build appear better than it had been.

anyways I got started on the workout today for chest/tris kept it simple as Im only back and didnt know what strength I had:

Flat BB Bench-5x11,10,8,10,10
DB Kickback-4x10,10,10,10
DB Pullover-1x8 (22kg)

After the workout I realised I could have done a few more sets of DB pullovers but like I said just kept it short and sweet.

Another thing is If I dont happen to update the journal its because my laptop is about to pack it in so Im currently looking for another one as Im going to Uni to study Sports Science,should give me alot of insight into all this weights game when it comes to training and nutrition.

here is the first 1 shot from when I started my bulk and 1 I took when I got back from Rome.

http://img509.imageshack.us/img509/9813/5thaugust08frontpq0.jpg

http://img525.imageshack.us/img525/8584/3rdseptfrontho1.jpg

Just completed my leg workout today, For the week ahead Im simply getting back into training after my week In Rome, after the week Im going to start increasing intensity and whatnot.

BB Squat:5x7,7,8,8,5
Leg Extension:4x10,10,11,11

Ive somewhat restarted the amount of weight I lift and volume, In the hope I can start recording my progress on all the compounds and shocking my muscles Into change. Each week I will do 3-4 sets of 6-12 reps and keep It within that keep but my optimum would be 10-12 reps. Increase by 5lbs-10lbs each week, I specfically want to increase my bench & deadlift as My squats are doing fine. Yet increasing weight on all compounds In the key here whilst maintaining good form and consistency.

To be honest Im 3-4 weeks away for the end of my 8 week bulk and I dont think Its going well, Im getting enough protein and fats but I cant seem to eat alot of carbs, I get bored from eating brown/white rice,pasta and bread,and I hate eating the same things repeatitly. So I think more than anything this bulk has tought me I need to eat more carbs and rotate them around. I know the body need carbs to grow but for bulking Is It more about calories In general because I can take alot of Olive Oil no problem 4tsb=450-520 Kcal?

Ok 2 days until the end of my bulk, I dont think Its been going successful at all, However Im going to put 100% Into my forthcoming cut (10-12 weeks, dependent on whether I can shed enough fat off my lower ab region) Im still In debate should my cardio to weights ration be even or one outdo the other?

Ok 2 days until the end of my bulk, I dont think Its been going successful at all, However Im going to put 100% Into my forthcoming cut (10-12 weeks, dependent on whether I can shed enough fat off my lower ab region) Im still In debate should my cardio to weights ration be even or one outdo the other?

Why are you bothering to cut now? Winter is around the corner. Looking at your pics you've barely any fat on you. You could carry on bulking for the rest of the year at least. I've been bulking since February on don't plan on stopping until next February if even then. How much mass do you think you can put on in 6 weeks anyway?

On another note, how big are your main lift? Squat, dead, bench.

Why are you bothering to cut now? Winter is around the corner. Looking at your pics you've barely any fat on you. You could carry on bulking for the rest of the year at least. I've been bulking since February on don't plan on stopping until next February if even then. How much mass do you think you can put on in 6 weeks anyway?

On another note, how big are your main lift? Squat, dead, bench.

Im not happy with my current bulk for many reasons Im still In a learning curve about It all, I gave myself 2 months to gain 10-15 lbs but during those 2 months I couldnt really eat past maintence and It seems that even though I was eating cleanly , any weight I gained was going straight Into my stomach area as opposed to being distributed around the body, or thats what It seemed like. However I just want to get those lower abs coming through and once that Is the case Im going to stay at maintence for around 3 months and hopefully get some solid results.

My current Lifts are:

Squats=10RM/100kg
Bench=10RM/70-75kg
Deadlift=10RM/75-80kg (just started doing deadlifts)

Im working on increasing these compounds to 2.5kg a week.

Looking at your pics you've barely any fat on you

Theres alot of fat on my lower abs as expected In most cases yet one of my main goals Is to get those abs showing not defined, and as I loose weight faster than gaining It I figured I might as well get these abs so I can move onto other things, Will also be a big thing checked off my list so to speak. But yup once I get that 6 pack aka my biggest goal I'll be very well pleased and I want to have It before spring. Taking Into account Im at 12% BF from a recent forum estimate I desire to be 8-9%.

Why are you bothering to cut now? Winter is around the corner

Does the season have an influence on cutting?

10-15lbs in 2 months does sound a lot. I wouldn't be surprised if there was some excess fat gain at that rate.

Season affects cutting/bulking in as much as most people don't get their shirts off in front of people so much during the winter. So a little extra fat isn't such a big deal. This is why I plan to keep bulking all the way through the winter despite the fact I'm getting a little fat. I'll keep going and get as strong as I can and add as much mass as I can. Then cut back down to a respectable bf% before the sun comes out again (assuming it does come out next year unlike this year).

It seems you know what you want though, everyone's goals are different.