Rocksolid

[sanga]

I have been toying with starting a journal here for the last few months, Thirdeye said I should ages ago at the England (Luton) ABC meet but I wasn`t sure,

I`m 44 yrs old, done the bulking thing too many times, got fat too many times too and never really worried about seeing my abs, UNTIL recently, I thought I`m going on holiday in November and wondered what I`d look like in shape with abs.

Lets be honest a 44 yr old guy walking down the beach looking big with a gut doesn`t look as good as a 44 yr old guy walking down the beach not as big but with a full set of abs and is cut.

The more I pondered on it the more I was intrigued so I set myself the goal of getting into shape, initially I just cut out the junk, that was around 9 weeks ago, then I cycled my carbs as per Vinnys 3 days zero darbs, 2 day carbs, 2 days zero carbs 1 day carbs, so I was eating carbs every Thursday and Sunday, now I was losing bodyfat and looking better, thanks to Vinnys articles, thanks Vinny for all your advice and answering my questions.

I then began thinking about the keto diet more and more and decided to give it a try, I studied Vinnys and Oxs threads and have been doing the keto diet for a little while now, must say Oxs advice is spot on, thanks Ox, everything is going well.

I started at 206lb with no visible abs, I now have all 6 abs showing and weigh 187lb,I have a little way to go before I do a clean bulk, I will never go back to being so far over condition weight again.

I listened to so many people in the past and tried so many things and experimented with those theories, although some worked I don`t think they are for me, I took a lot of them to the limit, its only recently I`ve thrown all that out the window and gone with my gut instinct and decided to diet down to look better (for myself) and do things totally the opposite way.

I have had my head up my arse for too long, chasing the Cutler physique but without the genetics, I`m far more suited to a Zane physique and will be doing evrything I can in the pursuit of the rocksolid physique I know I can achieve.

This is my journey to that physique, I hope you will comment, critisize, add some info and join in as you see fit.

A big thanks to Vinny (I`d love a physique like yours), Ox and Tiny for all their help and advice past and present.

Current training split is...

Tuesdays arms and calfs
Thursdays back,traps and abs
Saturdays quads and hams
Sundays chest and delts

Cardio now at 30 mins 5 times a week.

Animalpak/Universal Supplements are Animalpak, Flex, Omega, Storm and Iso whey.

Diet at present is keto...

Breakfast 5 egg whites, 1 iso scoop whey, 2 t/s natty butter
Mid morning 4 whole eggs, 11 almonds
Lunch 1 large chicken breast, spinich leaves, 11 almonds
Mid afternoon 1 1/2 scoops iso whey, 1 t/s peanut butter
Dinner 5oz steak, broccolli
Late evening 5 egg whites, scoop whey, 2 t/s natty butter

Cheat meal is Sunday as last meal which include lot of carbs, lol

I have named this journey Rocksolid, this I intend to be.

[k1usa]

keep the post going bro....I understand the age thing ...I think its to our advantage....I honestly like how this age of mine is working....."not that being 27 one more time would be fun"....but at 54...it seems to all come together...mind, body and spirit...

[Firedrake]

As another 54-year-old, trying to find his abs, I'm going to keep tabs on you . . . *grin*

'drake

[SDR]

Sanga, SDR from the ABC in luton here, we did a couple of smith machine calve raises if you remember in that leaky gym lol...

ill be checking in on your progress, and i know you'll be training hard.

Get some pics up with the abs showing

[Elite]

This is great. You've been here too long and are too wise to not have a journal. You've done very well and must be looking very cut, as when you was in a bulk state at the ABC, your BF wa.snt exactly on the high side.

Where dya get Iso Whey from? If its Universals Iso, i havent found it cheaper than £28 for a 2lb tub anywhere.

[sanga]

Thanks lads, I apprieciate the encouragment and feedback.

Thirdeye, same place mate and is that exact price.

SDR I`m not too keen on pics at the moment, I`ll wait till we do an ABC then post pics, I`ll be in better shape then and can post a before pic too, lol.

[Hollow]

Good to see you have a journey started sanga. Wishing you the best in the quest of becoming rocksolid!

[Elite]

Just to let you know, my i got my parcel, loved the contents. Omega looks wicked and GH Max smells like the old M-Stak, yum! I forgot about paying the extra that was miscalculated, will pay it in today. Thanks alot.

By the way, Rocksolid.............wish i'd come up with that title.

[sanga]

No probs mate, its not new to me that name as I have a company set up as that, lol but it is very fitting.

[sanga]

15/9 30 mins cardio at home on cross trainer.

16/9 Calfs, Arms and cardio

Standing calf raise,1 set of 75 reps very slow with 5 second hold at top of each rep, extremely hard and painful.

Seated calf raise, 1 set of 75 reps very slow with 5 second hold at top of each rep, calfs on fire and I was close to crying, lol.

Cable curls supersetted with tricep pushdowns, 2 cycles 10-12 reps very strict, no rest between sets or cycles.

Moved on to the following supersets immediately without rest.

Barbell curls supersetted with Lying french press,2 cycles 10-12 reps very strict, no rest between sets of cycles.

Very good short intense workout,all sets to failure.

Incline treadmill at moderate walking pace for 30 minutes.

Feeling good, even got a pump in calfs and arms tonight, weighed 186.5lb when I entered the gym, looking more cut and vascular day by day.

[simpleguy]

looking good bro... will def be checking in on ya... I must say, in nowadays' society, it's really rare to see a 44-year guy with abs, so congrats to you

[Themostocles]

Well damn, how did I miss this Sanga. Count me in. -T.

[Themostocles]

looking good bro... will def be checking in on ya... I must say, in nowadays' society, it's really rare to see a 44-year guy with abs, so congrats to you

I am 27, and have yet to see mine lol. I might be 44 before I see mine ;). -T.

[sanga]

Thanks lads, hey get on the keto diet, its the best diet I`ve done.

[Elite]

I seriously considered keto, but i dont think i can go without a milk and sweetnerless coffee or tea 1st thing in the morning. Also morning egg whites would take getting used to, i need something more filling.

Where do you get your eggs and meat/fish from? Any cheap tips? I found the best way to get fish is packs of 6 frozen cod/coley fillets in tesco/sainsburys for a few quid.

[sanga]

Egge whites are pasterised and tested for salmonella liquid egg whites, 32 whits in a bottle, i`ll pm you the link, meat always from Morrisons, never had any problems with Morrisons meat, fresh and no crap, I only eat Slamon as fish and occassionaly Tuna in spring water.

Keto takes a while (5 days ) to get used to but its the best IMO for getting cut, you could always do the 3 days no carbs, 1 days carbs, 2 days no carbs then 1 day carbs as per Vinnys article, so only carbs on say thursdays and sundays, I did this at first, it worked well but I need to lose more now so keto it is.

[ForearmFreak]

Geez bro that's a killer calf workout you have going on there!!!

[sanga]

And they hurt like hell today too, not my routine either, it was based on a thread on here except I did 2 sets instead of 1, lol.

I mix my training up and change things around every 3-4 weeks, I used to do the same routine for 10-12 weeks on end but kept getting stale, so when I heard Vinnys advice he gave at cage 08 *What works is what you are not doing* I took it whole heartedly on board and its one of the soundest pieces of advice I have ever heard.

[ForearmFreak]

NOO WAAYYY BRO!! I just started that new calf workout too..I only did one set though..and oh my god it still hurts!!

[sanga]

Yeah, I`ve done the workout before and didn`t feel too bad but I didn`t get the weight correct for it to fail around 25 reps to start but this time I failed at 21 rested for 3-4 secs, did a few more and so on, people think you are mad but haven`t the balls to try it themselves, lol.

I rested around 4 mins between standing calf raise and seated, the last set was murder.