Built like a badass - On cycle started the test today

the light weight goes upto 70kg iam trying to get that. i was 53 kg a few weeks back - avatar pic- now iam 61 kg been there for 20days now but iam noticing that iam getting leaner and fuller at this weight so maybe iam shifting body composition a little bit.

i don't particularly like fullbody routines also but i need recovery because i have to do some sort of rowing CV on offdays . i really like push/pull splits or upper/lower.

off day today. cardio done for 30 mins

diet:
brekkie: 6eggs + 1 cup oats + cinammon+ 3 tbsp honey + 3cups whole milk + 1/2 an apple

meal2: 1cup rice + 1 hen breast + 1 cup spinach
meal3: 1 hen thigh + 1 cup spinach + 0.5 cup rice
meal4: 1 cup beans +1 slice whole wheat bread
meal5: a can of tuna +olive oil

Can you elaborate on your rowing schedule and how you train for that. Is it all outdoors or are there any ergo sessions?
A serious amount of cardio may impact your ability to gain significant weight.

currently iam in the off season so on my offdays from training its either a 6km in a pair boat , 30 mins on the ergo steady pace or the dirty dozen 500X12 with a minute rest between each 500m

Squats  : 45kg  X 8 ,  55kg X 8 , 65kg X 8 ,  75kg X 6, 75kg X 6 , 85kg X 5
Bp  : 45 X 8 , 55kg X 8 , 65kg X 8 , 75kg X 6 , 75kg X6 ,85kg X 4
Deads : 65kg X 15 , 75kg X8 ,  85kg X 6 , 90kg X6 , 100kg X6 ,100kg X  6

barbell rows : 45kg X8 , 55kg X8 , 65kg X 6 , 70kg X 6 , 70kg X 6 , 75kg X 6

snatch grip power Shrugs: 65kg X8 , 75kg X 8 ,  85 kg X 6 , 85 kg X6 , 95kg X 6 , 105kg X 6
mil Presses:  45kg X 8 ,55kg X 8 , 55kg X 6 , 55X6
Bb Curls :45kg X6 , 6 , 5
Overheadext.: 5plates X 8, 8 , 6 plates X6

workout notes: not the best of workouts because my partner wasn't there today. and the ipod didn't do quite a job.

diet:
brekkie: 6eggs + 1 cup oats + cinammon+ 3 tbsp honey + 3cups whole milk + 1/2 an apple
training
meal2:russian bear shake
meal3: 1cup rice + 1 hen breast + 1 cup spinach
meal4: 1 hen thigh + 1 cup spinach + 1 cup rice
meal5: 1 cup rice +1/2 kg grilled meat
meal6: a can of tuna +olive oil

* meal2:russian bear shake

What the fcuk is that lol!

Might want to add some more healthy fats in meal 3&4 bud.

thnx scottie will add some olive oil .

haven't u heard about the russian bear shake its a 5000cal shake :D hehehe

diet:
brekkie: 6eggs + 1 cup oats + cinammon+ 3 tbsp honey + 3cups whole milk + 1/2 an apple

meal2: 2 beans sandwiches + 3 eggs
snack3:  100g of mixed nuts
meal4: 1cup rice + 1 hen breast + 1 cup spinach
meal5: 1cup rice + 1 hen breast + 1 cup spinach
meal6: a can of tuna +olive oil

notes: diet  wasn't perfect today, had to run some errands for uni. bring my olevels and as levels certificates - yup iam british educated not national- the best part is after this 8 hour run, i got accepted at uni :D

Front Squats  : 45kg  X 8 ,  55kg X 8 , 65kg X 8 ,8,6
incline Bp  : 45kg X 8 , 55kg X 8 , 55kg X 8 ,
65kg X 5 , 65kg X 5 ,70kg X 5 PR

barbell rows : 45kg X8 , 55kg X8 , 65kg X 6 , 70kg X 6 , 70kg X 6 , 75kg X 6 

snatch grip power Shrugs: 65kg X8 , 75kg X 8 ,  85 kg X 6 , 95 kg X6 , 105kg X 6 , 115kg X 6
Db Presses:  15kg X 8 ,17kg X 8 , 20kg X 6 , 22X6  , 25X5 PR

Db Curls :15kg X6 , 15kg X 6 , 20kg X 6

Overheadext.: 5plates X 8, 8  , 6plates X6

Notes: stamina was up this workout . didn't feel tired at all. did front squats instead of regular squats because of my lower back. it suffered from some pain yesterday so i thought of playing it safe

diet:
brekkie: 6eggs + 1 cup oats + cinammon+ 3 tbsp honey + 3cups whole milk + 1/2 an apple
training
meal2:russian bear shake
meal3: 1cup rice + 1 hen breast + 1 cup spinach +evoo
meal3: 1 hen thigh + 1 cup spinach + 0.5 cup rice +evoo
meal4: 1 cup beans +1 slice whole wheat bread +3eggs
meal5: a can of tuna +olive oil

off day
diet:
brekkie: 6eggs + 1 cup oats + cinammon+ 3 tbsp honey + 3cups whole milk + raisins
meal2: 1cup rice + 1 hen breast + 1 cup spinach +evoo
meal3: 1 hen thigh + 1 cup spinach + 0.5 cup rice +evoo
meal4: 1 cup beans +1 slice whole wheat bread +3eggs
meal5: a can of tuna +olive oil+nuts

Front Squats  : 45kg  X 8 ,  55kg X 8 , 65kg X 8 ,8,6
Bp  : 45 X 8 , 55kg X 8 , 65kg X 8 , 75kg X 6 , 75kg X6 ,85kg X 4

barbell rows : 45kg X8 , 55kg X8 , 65kg X 6 , 70kg X 6 , 70kg X 6 , 75kg X 6

snatch grip power Shrugs: 65kg X8 , 75kg X 8 ,  85 kg X 6 , 85 kg X6 , 95kg X 6 , 105kg X 6
mil Presses:  45kg X 8 ,55kg X 8 , 55kg X 6 , 55X6
Bb Curls :45kg X6 , 6 , 5
Overheadext.: 5plates X 8, 8 , 6 plates X6

notes:
 did front squats today too , back is still ****ed up. so i didn't do powercleans too. but other wise i sweated my ass off

diet:
brekkie: 6eggs + 1 cup oats + cinammon+ 3 tbsp honey + 3cups whole milk + raisins
training
meal2:russian bear shake
meal3: 1cup rice + 1 hen breast + 1 cup veggies +evoo
meal4: 2cups !! rice + 300g beef some light mayo
meal5: 1 hen thigh + 1 cup veggies+ mixed nuts
meal6: a can of tuna +olive oil

hello mate, apologies for taking so long to get my ass in here!

diet looks good for protein but bit low on fruit/veg/efa's. veg and efa's can easily be added to any meal and even a couple protions fruit a day would be good (check the smoothies i make in my journal for a good MRP).  if your looking to bulk maybe add more carbs towards the end of the day.

to help bulking why not split your routine from whole body work. got to take my hat off to you though for all the work you do each session!!

im saying the above as someone who doesnt have any knowledge of what rowing training and diet involves so dont take any notice of my advice if its crap but if i was looking to bulk a bit thats what id do.

was wondering, are you an expat in Cairo? its somewhere ive though of going to work in future.

PS i thought hat russian bear drink mightve put some hairs on your chest!!

thnx for coming mate:D

u're right i need to up my fruit intake , i will take alook at ur recipies asap, efa's am trying to increase by adding more nuts and olive oil to my meals. me and carbs don't mix well if i add carbs regularly late in the day i get fat in a blink of the eye. occasionly though they are very helpful.

iam planning of starting a split along the lines of a push/pull/legs , i find fullbody wo hard but they increase my body's acceptance to sternous training , and they help immensly with my endurance.

no iam not an expat in cairo mate , iam an egyptian student. cairo is very nice place to live and work, last year i got an internship in british american tobacco and they paid me very well.  what's ur field of work?

the russian bear is really nice but the mct's in it , hurts alot when coming out.

diet:
brekkie: 6eggs + 1 cup oats + cinammon+ 3 tbsp honey + 3cups whole milk + raisins
meal2:russian bear shake
meal3: 0.5cup rice + 1 hen breast + 1 cup veggies +evoo
meal4: 300g homemade beef sausage + 2 slices of granary bread , some evoo
meal5: 6 roastbeef and chicken sandwiches with tomatoes lettuce and some mayo

notes: meal 5 was rediculous , i was invited in a party and i got so hungry downed these bad boys, felt guilty at first then i switched to the "****it am bulking" attitude lol. i seriously though if iam eating clean all the time no problem in throwing up some dirty stuff.

diet:
brekkie: 6eggs + 1 cup oats + cinammon+ 3 tbsp honey + 3cups whole milk + raisins + walnuts , tasted awesome.

meal2: 0.5cup rice + 2 BSS chicken breasts + 1 cup veggies +evoo
meal3: 0.5cup rice + 2 BSS chicken breasts + 1 cup veggies +evoo
meal4: 0.5can beans + 2 slices granary bread
meal5: a can of tuna + olive oil and mixed nuts

here are some progress pics:

side triceps: http://i228.photobucket.com/albums/ee170/dyskee/DSC00558.jpg

legs:
http://i228.photobucket.com/albums/ee170/dyskee/DSC00557.jpg

most muscular:
http://i228.photobucket.com/albums/ee170/dyskee/DSC00556.jpg

lat spread rear:
http://i228.photobucket.com/albums/ee170/dyskee/DSC00553.jpg

front lat spread:
http://i228.photobucket.com/albums/ee170/dyskee/DSC00549.jpg

side chest:
http://i228.photobucket.com/albums/ee170/dyskee/DSC00550.jpg

back double bi:
http://i228.photobucket.com/albums/ee170/dyskee/DSC00551.jpg

the last pic looks wierd there's something wrong with my back any advice??

Front Squats  : 45kg  X 8 ,  55kg X 8 , 65kg X 8 ,8 , 70kgX6 PR

Bp  : 45 X 8 , 55kg X 8 , 65kg X 8 , 75kg X 6 , 75kg X6 ,85kg X 5

barbell rows : 45kg X8 , 55kg X8 , 65kg X 6 , 70kg X 6 , 70kg X 6 , 75kg X 6

snatch grip power Shrugs: 65kg X8 , 75kg X 8 ,  85 kg X 6 , 105 kg X6 , 115kg X 6 , 125kg X 6 PR
mil Presses:  45kg X 8 ,55kg X 8 , 55kg X 6 , 55X6
Bb Curls :45kg X6 , 6 , 6
Overheadext.: 6plates X 8, 8 , 8

notes: back still itchy so no deads , this  sucks