Fabio Bonanno - Newbie

Hi everyone. New to the foum, tried registering but had previously done so, starting again anyway.
 
So here's a quick breakdown about my athletic history.
 
-Played basketball for 11 years
-Started weights at 16 at a mediocre level
-Increased gym intensity at about 19
-Gave up basketball at 23
-Started taking the gym seriously about 1-2 years ago, I'm 25 in October
-Made the decision to compete in March 2011
-2nd place in the UKBFF Scottish Championships (qualified for British) 29/05/2011
-Unplaced in BNBF Scottish Novice 19/06/2011
 
And here I am. Always had a bug for being in the gym but the more I researched and trained the more I got hooked on natural highs! I was both pleased and dissapointed with the 2nd place at the UKBFFs. I know it was my first comp and I was a NATURAL ATHLETE in an untested comp, class of 12, bla bla bla. However, I know I could have done more now looking back and won the class 3 times over. I took it as a positive and used it as the reality check I needed. So it was hardcore prep from there to get ready for the BNBFs, 2 weeks of morning cardio before work and lifting every night. Then 1 week out. Done everything right in my eyes and showed up as good as I could have considering. Done well in prejudging, however, personal problems messed my head up for my routine and posedown. Had no stage presence and forgot half my routine.  
 
Absolutely gutted, took it so tough and I was pretty much depressed until Wednesday, eating all sorts of crap! Anyway, I've decided to forget about the UKBFF British finals as I don't think it's worth my while. Going to bulk for 9 months and a 12 week cut for the Scottish BNBFs next year. Head is now out my ass and I'm focused again.
 
Will post my training routine at a later date. I've decided what route I'm going down for diet, keeping the majority of carbs when I get up and pre/post workout. I'm 200lbs at the mo. My calorie count for the diet is 3300, getting a calorie split of P - 37.5% C - 36.5% F - 26%.
 
Again I will post more info later and ask for your opinions on various things but that's my first ever blog post, hope it wasn't too lengthy and I look forward to being involved in the forum.

Thanks.
 
Fabio.

Hello mate, well done on the first comp, commiserations on the 2nd.
 
Strange to find another member that likes basketball.  Have you stopped playing altogether?

Yes, last time I played was December last year. However, currently taking time off lifting and played ball on Tuesday. My mobility is not what it used to be! Haha.
 
Fabio

Interesting history mate and you should be proud of doing as well as you did as a natural lifter in an un tested comp - impressive mate!
Best of luck with your goals mate and i'm sure this forum will help you.

fabio715


Yes, last time I played was December last year. However, currently taking time off lifting and played ball on Tuesday. My mobility is not what it used to be! Haha.

Fabio

Must have had some stiffness afterwards too.
New mass must help with the post game?!

I was pretty sore after all the running about but that was expected. 
 
Here's a couple of photos of the UKBFFs, not great but a start.
 


 
Thanks.
 
Fabio.

Here's what my current meal plan looks like. It includes my bulking stack as well. Going to try this for 8 weeks and see what results I get, giving myself the best chance of anabolism around workouts.
 
Meal 1
- 07:00 - 100g gluten/wheat free oats, 4 egg whites, summer fruits, tablespoon of blackberry jam
 
Smart-Tec WheyFx, 10g Smart-Tec L GlutamineFX, bcaa's, Multivit, 2g omega 3 oil, Reflex Bulgarian Tribulous

Meal 2
 
- 09:30 - 30g almonds

Meal 3
- 12:00 - 400g spinach, 200g chicken, 15ml hemp oil, multivit, 2g omega 3 oil, Reflex Bulgarian Tribulous

Meal 4
 
- 14:45 - 200g brown rice, 200g chicken

Meal 5
- 16:45 (pre workout shake) - Smart-Tec WheyFX, Smart-Tec creatineFX, 2g beta alanine, 5g l leucine, 5g arginine, bcaa's, 2 bananas
Meal 6 - 18:00 (post workout) - Smart-Tec RecoverFX, Smart-Tec CreatineFX, 2g beta alanine, 5g l leucine, 5g arginine, bcaa's

Meal 7
 
- 19:30 - 200g chicken, 15ml hemp oil, 300g broccoli, 2g fish oil, Reflex Bulgarian Tribulous

Meal 8 - bed time shake - phd 6 hour, 10g Smart-Tec L GlutamineFX, 10g arginine, bcaa's
ZMAs
 
Any opinions on this would be greatly appreciated!
 
Thanks.
 
Fabio.
 

Welcome.
 
Wow someone that drinks more food then me :-)
 
Have to ask - the gluten free oats is that a tolerance thing or preference?

jw390898


Welcome.

Wow someone that drinks more food then me :-)

Have to ask - the gluten free oats is that a tolerance thing or preference?

Just a preference thing.  Going to try and keep my diet gluten/wheat free to see if I notice a difference. I've heard that it's gluten that holds body fat at the lower abs so worth a try.
 
Thanks.
 
Fabio.

Just going to the gym on my rest day to stretch. First week of my new bulking program done and I've never been so consistently sore. Took 6 days for my quads to fully recover from Monday.

I'll try and get my split with sets and reps up later on.

Thanks

Fabio

Wow, I've not posted on here in a good while, training and diet has been addressed and I'm loving it at the moment.

I'm currently doing a "mini cut" so I can gain some good muscle without the excessive bodyfat. I don't usually drink acohol but I turned 25 on Saturday and forgot about being a "bodybuilder" for a day. I enjoyed myself but I do regret letting go a little too much!
 
Anyway. I am currently on a 4 day lifting split and doing cardio 4 days a week. Double sessions allow for 2 rest days which I feel are well earned.
 
Food targets at the moment are c - 330, P - 225, F - 50. I'll do this for 6 days and up carbs to 550 on a Sunday (rest day).
 Was down to 86 kg on Sat but after my major binge, I'm at 89 kg, not happy at all but lesson learned!

Anyway, I'll try and keep this up to date but with my website going live, I'm a busy boy. Hopefully blog soon!

Fabio

Just so you on TMO, impressive body!