Some pics to start with

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Safwah

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Some pics to start with - Friday, May 29, 2009 5:21 AM ( #1 )
Current stats: 5'9", 70kg, 24 yrs
Bulk goal: 75kg - 80kg
 
Ive been training on and off for the past 2 years, its only been the last 2 weeks that ive actually had a strick diet in place (3100cals atm), and the past 1.5months consistently going to the gym. I was about 67kg a month ago just before i got as serious as i am today.
 
Heres an old picture before i started training, was around 60-62kg at the time.

 
Heres some i took tonight. These will be for reference when i post new ones in a couple of months.

brihead301

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Re:Some pics to start with - Friday, May 29, 2009 8:02 AM ( #2 )
You got a good base to start with, but you're still a skinny bastard .  Keep eating those 3100 cals per day, and don't skip meals.

Make sure to squat and deadlift heavy and often.  Look into Starting Strength.  That will beef you right up!

Good luck.
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MVP

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Re:Some pics to start with - Friday, May 29, 2009 12:49 PM ( #3 )
Agreed with above, you have good genetics.. but the best thing you can do right now is master compound movements, progressive resistance and nutritional eating.

How is your diet and workout plan? Do you need help with those?
ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 
Safwah

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Re:Some pics to start with - Friday, May 29, 2009 3:30 PM ( #4 )
Routine was as per discussed in http://www.discussbodybuilding.com/My-routine-m461520.aspx

Diet is flexible but i always plan ahead a day or two or if i can a week ahead. I never decide the morning i get up what ill eat during the day. Using a balance of 30/50/20 for protein/carbs/fats, i cook all my foods so i know exactly whats in them and count the calories based from that and add to an excel sheet.

A good day will be like
Breakfast: cereal or oats & glass of milk
Snack: Yoghurt, tuna sandwhich
Lunch: Chicken salad, tuna sandwhich
Snack: Protein shake
Pre workout: Protein shake with banana + honey on toast
Post workout: 2x honey on toast & whey shake
Dinner: Fried rice with chicken

So thats what the diet looks like, thats just one day of course, i might post the excel sheet in the nutrition forum at some point.

PS never been told i had good genetics heh, ive always been skinny so it never enters your mind.
Safwah

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Re:Some pics to start with - Friday, May 29, 2009 3:33 PM ( #5 )
Also i work in a office which is part of a cookie factory, so i drink milk pretty much every meal since its free :P (on top of all the water i drink) plus try to eat all the oat/wholemeal type biscuits i find in the lunch room.
MVP

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Re:Some pics to start with - Friday, May 29, 2009 7:22 PM ( #6 )
I honestly don't like the diet.. here's a new one.

Meal 1- Eggs, cereal or oats
Meal 2- Whey protein
Meal 3- Chicken, brown rice, veggies
Meal 4- Protein shake, banana
Meal 5- Tuna or fish wrap with a small salad, spinach
Meal 6- If you would like a meal 6, another protein shake or a replica of one of the meals with eliminating the carbs is fine.
ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 
Perrynaytor

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Re:Some pics to start with - Friday, May 29, 2009 7:31 PM ( #7 )
Definitely an ecto. You are going to have to eat like crazy to get bigger.
feb 2010
220 12-14%
bp 315
bs 405
dl 515

MVP

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Re:Some pics to start with - Friday, May 29, 2009 8:05 PM ( #8 )
Yeah.. he's an ecto.. feel free to try the half gallon of milk..
ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 
Safwah

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Re:Some pics to start with - Saturday, May 30, 2009 7:01 PM ( #9 )
I just heard about the drinking lots of milk thing and well since the milk is free at work why not heh. As far as the diet even eating as much as i am right now its really really hard on the budget and there is nothing i can do about that. Although this isnt the diet forum this post already tuning that way so yeah anyway.

Breaking my diet down to basics its really
breakfast:
snack:
lunch:
snack:
snack:
dinner:

Breakfast is always oats or cereal
lunch is what i had for dinner the previous night
dinner is usually something with chicken, eg, chicken salad, pasta with chicken, grilled chicken with mash etc.

When you can only spend AU$100 max for shopping a week on 2 ppl  its hard to eat anymore. Im stuck boosting my cals by having more and more shakes while still having as much real food as possible, its quite the balancing act.

But any1, diet is clean, calories are 3180 which ill raises again today since ive gained another .5kg this week.

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