Sel's journey to NPA South East 2011! *NEW* Full write up and pics page 13

Chrisla


I wouldn't have an extra meal, just increase macros in each meal a little, around training would be my choice.

 
Good plan.  Will increase pwo protein and overall macros in ppwo meal.  You look the bollox in your journal btw mate.  Solid legs and overall condition!
 
thanks for input
 
sel
 
 

Ok so today's diet as follows:
 
Meal 1:
2 slices brown bread
3 whole eggs
2 scoops myofusion
5g glutamine
cla
flaxseed oil
vitamin d3
multi vit
vitamin c
 
Meal 2 (pwo)
2 scoops whey
50g dextrose
 
Meal 3
100g pasta
200g chicken
sauce (low cal)
 
Meal 4
2 scoops myofusion
50g instant oats
5g glutamine
 
Meal 5
300g lean steak
small baked potato
veggies
 
Meal 6
1 scoop myofusion (last of tub)
1 scoop whey
50g instant oats
5g glutamine
flaxseed oil
cla
 
Totals:  3200kcal, 310g pro
 
and just for fun, here's a photo of meal 1 :)

 
have fun
 
sel
 

Things are bad when I'm drooling at a pic of scrammbled eggs on toast.
Not had any bread in weeks.
 
Looking good in your pics mate. Very lean. Make the most of that sunshine in Spain and get yourself a tan.

haha I really feel for you.  I know what that's like.
 
Thanks mate appreciated.  I am indeed very much the milk bottle at the moment.  I shall come back from Spain so lean and so brown that I doubt anybody will recognise me lol. 
 
The flat I am hiring for a year is a massive penthouse style with a full length balcony....so no excuse not to get an all over tan  lol. The housing market is on its @rse in Spain so I shall be paying exactly half what I pay monthly in the UK for this sh1tty 2 bed (plus no council tax).
 
Preparing to go to the gym for my second leg session this week (glute and ham focus).  Shall update in due course.
 
sel
 
 

Whats the reasoning for the glumatine with each of your meals?
 
Have you used BCAAs before? Could try 5g of Glut and BCAAs 45mins before working, during workout, then postworkout.
 
 
Rest of that diet looks good though.
 
What exactly are you doing in Spain? Personal training as per your website? How do you find that as a career?

hey Chris,
I try and get 10-15g glutamine in per day.  I find it has a noticable effect on my recovery.
 
I have BCAAs in powder form.  However, if death had a taste.....  I intend to start taking them soon.  Got some pure leucine too.....
 
In Spain I intend to take a few weeks off (been saving for ages).  Then yes, hopefully get going on my new business venture out there.  If things go well then great, if not it's back to the UK.  Some PTs are doing pretty well out there with a large British clientelle (many of whom have a fair bit of cash, especially in areas like soto grande and marbella).
 
As a career?  I love it.  I have been PTing since 2006 and went completely solo in 2009.  I can earn a fair whack and still essentially be lazy .  If you are considering it make sure you have a focus on business building as well as actually being a good trainer.  Unfortunately, the best PTs arn't always the busiest.  Get some experience in a gym, but as soon as you can go solo.  They will rinse you for all you are worth.
 
Training today:
 
hammer strength (unilateral) leg curls:
warm ups
20kg-15
25kg-12
30kg-10
35kg-8
40kg-8
 
Kaiser gas resistance leg curl:
2 sets 55kg-12 reps
 
Stiff legged deadlift standing on a step (I'm very flexible and like to get a good stretch):
50kg-15
3 sets 80kg-10
 
Full deadlift (starting very deep as plates in gym have small circumference- havnt deadlifted properly in a while and lower back felt pretty good)
50kg-15
80kg-10
120kg-5
120kg-5
80kg-8
 
Standing leg curl in leg extension machine (unilateral)
3 plates-15
3 sets 4 plates-12
 
Dumbbell lunges:
22kg-10 reps (getting nakkered)
14kg for 3 sets of 16 (slow and deep explosive concentric)
 
 
Back hyperextensions:
3 sets 20 reps (bodyweight-lower back was pre fatigued from deads).
 
Smith machine calf raise:
60kg: 20 reps
100kg-15 reps
120kg-(12 reps buuurn)
 
Decided against squatting today (really want to kill quads Monday).  Bodyweight just under 74kg.
 
Not a great day to be honest.  2 of my meals were out of date so couldnt eat them, had loads of clients (won't finish until 9.30 tonight).  Workout was ok but was low on energy.  Just didn't really feel like tearing it up although was productive at least.  Well behind on cals had to eat one of my wife's oven pizzas and still only managed about 1500 so far today. NOT GOOD. Not sure if I'm gonna get a chance to go shopping tonight either so I'm thinking I'll get some fast food in and have tomorrow's cheat meal tonght and just write today off.
 
I guess we all have sh1te days....this journal is really helping me care more about my food though, so thanks to all who have helped :)
 
Hoping to hit 75kg by this time next week (ish).
 
thanks
 
sel
 

Hi Selector,
 
seems like alot of sets and movements in a training session,
quads, hams, calfs and lower back... i would be exhausted, especially if you missed a couple of meals...
however what do i know, your the professional.. lol
I found oatcakes and cottage cheese a good snack when time was limited when i was bulking....
looking good from the pics you have posted, should come in pretty lean on the day,
have fun in spain!
Nav

Hi Nav,
 
Thanks mate.  Yeah the session was a biggie, but there was some stuff I just had to get done.  I took my time.  Quads didn't really get much apart from the lunging (I find glutes get hit much more with those).  Quads will be Monday.  I eat a lot of oatakes but I'm not much of a fan of the old cottage cheese- thanks any way.
 
Ok so today.  No training (had to seriously resist the urge).  Diet has been good (although got asked at the very last minute to take some runners through marathon prep-yawn).
 
Meal 1:
2 scoops whey
50g instant oats
5g gluatmine
vit d3
flaxseed oil
cla
vit c
multi
 
Meal 2:
Half lb chicken breast
small baked potato
veg
 
Meal 3:
2 scoops whey
50g instant oats
glutamine
cla
flaxseed oil
 
Meal 4:
1 Big mac
 
Meal 5:
half 1b lean steak
small baked potato
veg
 
Meal 6:
2 scoops whey
50g instant oats
5g glutamine
 
Totals: approx 3200kcal, 290 pro
 
cool
sel
 
 
 
 

still not eating much i see ..you ll look exactly the same come comp time....50 oats is f all !!take away the list of vits and scoops and you really eat 2 meals a day ........up it honestly....

Ok so today I spent the day in London for the marathon (a good friend was running for macmillan cancer support-raised 700 quid ).  Brought a few meals with me and managed to stay on track.  No training today (unless you consider walking endlessly round london training), so diet as follows:
 
Meal 1:
3 whole eggs
2 slices brown bread
vits as previous
cla
flaxseed oil
 
Meal 2:
2 scoops whey
50g instant oats
5g glutamine
 
Meal 3:
1/2 pound steak
massive baked potato
veg
 
Meal 4:
2 scoops whey
5g glutamine
140g ryvita
flaxseed oil
cla
 
Meal 5:
half pound steak
small baked potoato
veg
 
Meal 6:
2 scoops whey
50g instant oats
5g glutamine
 
meal 7:
1/2 pound chicken breast
new poatoes
 
totals:  approx 3700kcal, 340g pro
 
Hope everybody had a good weekend.
 
sel
 

Right, a little bit nakkered today- so legs postponed til tomorrow (yesterdays waking wore them out somewhat).  I have just completed a good shoulder and tri session in its place (swapped day one and two over).
 
Hammer strength shoulder press (mts)
warm ups, then
1x50kg (per side)-10
1x60kg-8
1x65kg-5
followed by drop set
 
lat raises 3x12 with 10kg dumbbells (I don't pi$$ around on these-perfect form)
 
leaning lat raise 2 sets with 8kg dumbbell (burning now!!)
 
bent over raises (seated) 3x15 with 8kg dumbbells (again zero momentum)
 
Upright dips
1 set warm up BW 10 reps
2 sets w/15kg plate 8 very deep reps (full ROM)
1 set to failure BW with DC style rest pause
 
Skullcrushers:3x12
 
pushdowns on straight bar: 2x12
 
triceps pusups on kettlebells: 2x12 (very deep one second pause in bottom position).
 
Weight has nudged over 74kgs today which I am very pleased with.  Also, arms have grown half an inch since I started eating more.  My waist remains at exactly 29 inches.  Get in.
 
So I am 21 weeks out yesterday.  I took a couple of pics so you guys can see how I am getting on.  I personally think I am starting to look a little thicker, perhaps slightly blurrier:
Side tri (didn't quite tense in time lol)
rear lat spread
crab most muscular
front double bi (cannot EVER see to get both arms looking even)
Ps check out the extra podge on the belly
 
diet later
 
cheers
 
sel
 

Right, diet update.  Been choking down the food today.  Got the blender out this morning and made a smoothie, consisting of 4 scoops whey, 100g instant oats, 2 bananas, 10g glutamine:

Drank this in between meals throughout the morning whilst seeing clients.  Was actually quite nice
 
Diet:
 
Meal 1:
3 whole eggs
2 slices brown toast
usual vits
cla
flaxseed oil
 
Meal 2
serving smoothie
 
Meal 3
1/2 lb chicken
100g pasta
 
Meal 4
serving smoothie
 
Meal 5
1/2 lb chicken
100g pasta
 
Meal 6
250g steak
baked potato
 
Meal 7
oat cakes
low fat cheese
 
Got meal 7 to have then off to bed in a few hours
 
Cheers
sel
 

Hi Sel
Looks like youve put a bit of mass on from your last pics, arms are looking alot bigger
back still realtively lean,
good work, keep it up
 
Nav

Hi Nav,
Thanks bud.  My bloody arms seem to grow like weeds when I up macros.  Just wish everything else was as responsive- realy want to increase my chest measurement; hoping for 50kg dumbbell presses before I begin dieting.
 
Thanks for popping in how's your training going?
 
sel
 
 

50KG Dumbells.. you must be strong!
Training is going ok, got a few niggles, right knee and left wrist stopping me from working out with really heavy weight, but im being sensible and keeping reps and weight moderate, trying different angles on body parts etc etc... im lacking size but hopefully bring the condition.. 
 
your arms really stand out and you look like you got plent of muscle in your most muscular pose... how much do you weigh at the minute?

Nice to chat earlier.  Good pre-comp base there.  We'll get you shredded!

Nav, thanks man.  I think if you train smart heavy weights are not always the be all.  And I think with the NPA condition is highly rewarded (def over size) from what I have seen.  If you are balanced and shredded you have a good chance basically.  Hope all goes well for you man!
 
James- was indeed a very helpful chat and I cannot wait to start working with you!
 
Diet and training in couple of hours....
 
sel

Hi Sel,
I think your spot on about the NPA Physique, they tend to have that nice balance of def and moderate size, of course you get the odd monster but that exists in any federation you compete in.
 
I think you make a wise choice in James he has helped me so much over the last 3 years, a really good bloke who knows his stuff, he will get you in shape!
 
take it easy
 
Nav

Nav, agree totally.  I'm confident that James can do the same for me
 
Right onto updates.  Yesterday was supposed to be legs but a friend of mine asked if I wanted to train back , so legs were done this morning.
 
I had a great workout yesterday with a good mate of mine, big Howie.  He competes in the UKBFF as a juniour and hes huge (100kg at 5'6-7).  So I certainly had my work cut out! 
We started with wide chins and did 15 reps to warm up, then progressed to 2 sets with a 15kg plate.  We then completed a final set without the plate, without any rest.
Next was dumbbell rows leaning on the rack.  We warmed up with 32kg for 15 reps squeezing hard, and I moved up to 40kg for 12 (using straps on the final set).  Big Howie got 12 good reps with the 54kg.
We moved on to reverse grip pulldowns, and I kept this one light as I havn't done it for a while.  Howie went up to 100kg for 12 reps.
We then moved to the plate loaded pulldown, and we worked up to 75kg per side.
We then hit a few sets on the plate loaded seated row, using a technique I have recently developed to hit the lower lats.  You place your hand on the chest support, and you twist in the direction of your working arm initiating a deep stretch in the entire lat.  Then forcefully row , pushing the chest up and bringing the elbow and hip towards each other and squeezing hard.  Hard to explain but excellent for lower lats.
We did some full deadlifts, I worked up to 100kg for 10, and Howie 140kg.  The workout was finished with some back extensions with a plate and a few sets of hammer curls and incline dumbbell curls.
Safe to say we were both nakkered.  It was great to catch up, and we are hitting chest together on Thursday (tomorrow).  I am going to take some pictures to show the workout
 
So legs today (by myself).  Very annoying really, there was no one around (that I trusted) to spot me, so had to go lighter today.   I hit several sets of back squats going from 8-20 reps.  I actually suffered most on the 20 repper!  I followed these up with 4 sets of leg extensions.  I went light for the first couple of sets, very slow and deliberate with a hard squeeze for 12.  Then a set of 10, then a set of 8 with the whole stack.  I also destroyed my calves using the calf machine and toe press with varying rep ranges and two brutal drop sets.  Not much volume, but It was the hardest workout this week.  I weighed in at exactly 75kg.
 
Diet has been pretty good, I reduced kcals yesterday as I was getting bloated from eating so much.  I cannot recall exactly yesterdays food but todays is all prepped and is a s follows:
 
Meal 1:
2 scoops whey
2 bananas
50g oats
5g glutamine
vits mins and fats
 
meal 2:
2 scoops whey
50g dextrose
5g glutamine
 
Meal 3:
Lean beef
low fat cheese
veggies
 
meal 4:
Lean beef
veggies
 
Meal 5:
2 scoops whey
50g oats
5g glutamine
 
Meal 6:
Lean beef
veggies
 
Meal 7:
lean beef
veggies
 
Boring as hell but I had to prepare a sh!tload of the same thing this am so its all good.
 
I took a full length front relaxed photo and I think my legs are starting to become more proportionate to the rest of my body.  I look kinda small here but it gives an idea:

 
So anyway bit of a long one thanks for reading
 
sel
 
 

Good leg session there.
I never have a spotter for legs, never bothered me. If its too heavy just bail it from the back or set up a power rack.
 
Sooner you get a tan the better though buddy