Senny
10-28-08, 8:09 am
Well where to start. I am pretty new around here, posting wise. I have been reading the forvm for quite a while but never really posted anything. I thought it was about time to post something and give you an insight into my world.
I'm 23 years old. I have always been a big lad, bigger than most and not in a good way either. At the start of this year I decided it was time to change all of that. I started off with a moderate calorie deficiet just to get my body weaned off of soft drinks, junk food and the simple sugars it didn't need. I substituted soft drinks for water. Junk food for clean protein rich food.
I joined a gym with a couple friends. They had different goals in mind as they were trying to gain mass where I was trying to lose mass. It's all good though cause there is plenty of motivation to go around.
I don't really know what weight I started off at but I am damn sure it was well over 350LBS. As it stands today I am down to around 266LBS and still dropping. My strength is increasing as my waist line is decreasing. I will show you a sample daily diet that I indulge in.
9:00 AM - 45G porridge oats, 310 ML semi-skimmed milk, 1/2 scoop chocolate whey protein, Animal Pak
11:30 AM - 8oz natural fat free yogurt, banana added in
1:45 PM - Chicken breast and garden peas, Animal Flex
4:00 PM - Apple and a protein shake
5:45 PM - Animal Pump
6:15 PM - Workout
8:30 PM - 6 Large Omega 3 Egg Omellete with onions, mushrooms
10:30 PM - Protein, milk, yogurt smoothie
10:45 PM - BED
Now thats just a small look into what I do daily. For my dinner I sometimes have Fish and vegetables, pasta with mince(ground beef) or any other combonation that sounds appealing.
As for my workouts, at the moment we have changed it up to be 2 days all over body and 2 days strength. It looks something like this.
Monday - Manmakers - 5 rounds for time
- Tabata Sprints - Minimum 2 rounds, Maximum 3 rounds
Tuesday - Off
Wednesday - Biceps/Triceps/Back(Working opposing muscle groups)
- 21's with barbell supersetted with skullcrushers(3x15)
- Dips (3xFailure)
- Standing Dumbbell Curls(3x15)
- T-Bar(3x15)
- Dumbbell Bent Over Row
Thursday - Off
Friday - Big 5's
- 5 Exercises done immediately after each other, 5 reps per exercise
- Exercises are: Upright Row, Bent Over Row, Push Press, Squat, Cleand and Press
- Weight for exercises stays the same for each, 40Kg. May not sound alot but after 3 rounds it starts to get damn heavy.
- 5 rounds done for time, trying to beat previous weeks time
- After each round 10 pushups and 10 box jumps are included before next round starts
- Tabata Sprints, Minimum 2 rounds, Maximum 3 rounds
Saturday - Off
Sunday - Chest/Shoulders/Legs(Working Opposing Muscle Groups)
-Flat Barbell Bench(3x15)
-Inclince Barbell Bench(3x15)
-Cable Cross Overs(3x15)
-Seated Shoulder ress(3x15)
-Barbell Shrugs(3x15, 2 second pause at the top)
-Dumbbell Lateral Raises(3x15, pause at the top)
-Seated Leg Extension(3x60,40,20)
-Lying Leg Curl(3x60,40,20)
-Standing Calf Raises(3xFailure)
This is the routine is what I am on just now and will likely change in the next couple of weeks. This is a progression from my previous routine which included more compound exercises such as squats, deadlifts, clean and press. They will likey be added back into the routine soon but I am going on holiday in a few weeks and we didn't want to wind up causing injury this late into it.
Well now you have seen what I am doing and where I have come from. I heard about Animal supplements when I first started and had a go with them, and I enjoyed using them. I went on to try different ones to test the waters so to speak but inevitabley I have come back to using Animal.
I'm 23 years old. I have always been a big lad, bigger than most and not in a good way either. At the start of this year I decided it was time to change all of that. I started off with a moderate calorie deficiet just to get my body weaned off of soft drinks, junk food and the simple sugars it didn't need. I substituted soft drinks for water. Junk food for clean protein rich food.
I joined a gym with a couple friends. They had different goals in mind as they were trying to gain mass where I was trying to lose mass. It's all good though cause there is plenty of motivation to go around.
I don't really know what weight I started off at but I am damn sure it was well over 350LBS. As it stands today I am down to around 266LBS and still dropping. My strength is increasing as my waist line is decreasing. I will show you a sample daily diet that I indulge in.
9:00 AM - 45G porridge oats, 310 ML semi-skimmed milk, 1/2 scoop chocolate whey protein, Animal Pak
11:30 AM - 8oz natural fat free yogurt, banana added in
1:45 PM - Chicken breast and garden peas, Animal Flex
4:00 PM - Apple and a protein shake
5:45 PM - Animal Pump
6:15 PM - Workout
8:30 PM - 6 Large Omega 3 Egg Omellete with onions, mushrooms
10:30 PM - Protein, milk, yogurt smoothie
10:45 PM - BED
Now thats just a small look into what I do daily. For my dinner I sometimes have Fish and vegetables, pasta with mince(ground beef) or any other combonation that sounds appealing.
As for my workouts, at the moment we have changed it up to be 2 days all over body and 2 days strength. It looks something like this.
Monday - Manmakers - 5 rounds for time
- Tabata Sprints - Minimum 2 rounds, Maximum 3 rounds
Tuesday - Off
Wednesday - Biceps/Triceps/Back(Working opposing muscle groups)
- 21's with barbell supersetted with skullcrushers(3x15)
- Dips (3xFailure)
- Standing Dumbbell Curls(3x15)
- T-Bar(3x15)
- Dumbbell Bent Over Row
Thursday - Off
Friday - Big 5's
- 5 Exercises done immediately after each other, 5 reps per exercise
- Exercises are: Upright Row, Bent Over Row, Push Press, Squat, Cleand and Press
- Weight for exercises stays the same for each, 40Kg. May not sound alot but after 3 rounds it starts to get damn heavy.
- 5 rounds done for time, trying to beat previous weeks time
- After each round 10 pushups and 10 box jumps are included before next round starts
- Tabata Sprints, Minimum 2 rounds, Maximum 3 rounds
Saturday - Off
Sunday - Chest/Shoulders/Legs(Working Opposing Muscle Groups)
-Flat Barbell Bench(3x15)
-Inclince Barbell Bench(3x15)
-Cable Cross Overs(3x15)
-Seated Shoulder ress(3x15)
-Barbell Shrugs(3x15, 2 second pause at the top)
-Dumbbell Lateral Raises(3x15, pause at the top)
-Seated Leg Extension(3x60,40,20)
-Lying Leg Curl(3x60,40,20)
-Standing Calf Raises(3xFailure)
This is the routine is what I am on just now and will likely change in the next couple of weeks. This is a progression from my previous routine which included more compound exercises such as squats, deadlifts, clean and press. They will likey be added back into the routine soon but I am going on holiday in a few weeks and we didn't want to wind up causing injury this late into it.
Well now you have seen what I am doing and where I have come from. I heard about Animal supplements when I first started and had a go with them, and I enjoyed using them. I went on to try different ones to test the waters so to speak but inevitabley I have come back to using Animal.