taking the plunge(new pics p3)

 (hi all,
ive been training on and off for quite a few years but determined to compete before im 40 (38 at the min) so im targeting a welsh competition next year (hopefully) was originally looking at the welsh show in sept, gives me a chance to work on my weeker areas and hopefully put on some size, i know im lacking in delts and quads - probably other areas two but not sure,  been adjusting my diet and training to suit hoping to get upto 15 1/2 stone by christmas,(currently 15 stone and bulking) think id compete at under 80kg as im 5,10 and fairly small framed, looking for any tips or advice on training or diet or my physique or even some one in my area for some coaching
 

 

Hi Naz, looking good in your pics here to help if you need some!!

big thanks micky, im sure theres a million things im not aware of so any tips regarding my physique or training gladly accepted,
 
Im also hoping to book a session with a personal trainer at my gym this week just to freshen things up a little. dieting's gonna be a real test for me as i love my food lol. it was suggested to me that 20 weeks out is a good starting point would you or anyone else have any views on this?

hi mate! decent starting point, should easily be show ready for next september!

photos including legs would be good though, for people to comment on overall shape and balance!

20 weeks would be a good long prep, lots of people start too late, and have to rush, or come in holding fat, better to have too much time than not enough!

Loads of time to get things spot on and a new Nez-t will be born show ready and ripped.
And a personal trainer will do the job but make sure he has the body building back ground to get you there .
And getting help with the long road in dieting will take loads of stress off your mind as you lean up,you also need someone with the  truth telling eye.

All the best Daz

thanks all, was kinda putting off the leg pic lol will bite the bullet soon if i have to, going to start hitting them every 5 days and moving other parts back if needed to make sure they grow!

thanks for the tips and advice too guys very nervous already lol

Nervous join the club bud ,it comes and goes
Daz

forddee


Nervous join the club bud ,it comes and goes
Daz

it sure does!
 
But thats part of the thrill of doing it!

yes lets have a look at the whole body and we can give better critique!!nothing to be scared of mate you are what you are we,re here to help if possible. If it,s diet and you want to nail it 100% get in touch with james he is the man to take you right to where you need to be takes ALL the guess work out!!

many thanks micky appreciate the kind words, will post up my diet and leg pics

my diet

im up between 5-6 am most mornings
first meal is a protein shake made of
two scoops of usn whey,80 grammes of oats,3/4 pint of banana milk, 1 tablespoon peanut butter mmm
i have a bananna and a cofee at 7am

9am ill have a hand full of cashew nuts

10am is 4 eggs three whole scrambled, two sprigs of raw broccoli, two tuna toasties on granuary bread, a plumb and a small portion of blueberries

12.50pm is one cup of white rice, 1 large chicken breast diced with 1/4 tin of weight watchers chicken soup over it  to damp it down.
an apple and a low fat yoghurt

2.50 is another two tuna toasties on granuary and a bannana and a coffee

(all below meals do not change monday to thursday)

5.45 ish tea with the wife (also training) usually a large chicken breast with sweet potatoe or baked jacket potatoe and salad

this meal will alternate on occasion with home made lean steak mince burgers and salad and sweet pots.

thursday is home made lasagne using wholewheat pasta, lean mince

(friday is protein shake as above, 9am cashew nuts, 10am three granuary chicken sarnies and a low fat yogurt, and a plum or apple.)

we train usually at 7pm ish

after training is two scoops of usn whey in water

10 pm steak and a fried egg

right bit the bullet, heres the leg pics, be kind lol
did the usual thing when i started training, concentrated on chest and biceps lol, legs are lagging behind but hitting them hard now.

leg workout usually, 3 or 4 sets of bb.squats followed by leg press where i do 10-15 reps with my feet at the bottom of the foot plate and 10-15 with my feet at the top of the foot plate, i;ve also lately been trying some leg press with my feet together and knees almost touching to hit the outer sweep area? after leg press its upstairs to leg extensions and hamstring curls, finished off with standing donkey calf raises and seated calf raises.
last session i dropped normal squats and used the power rack for some front squats as an alternate as i get really painfull lower back pumps from normal squats?? im also going to alternate these with hack squats one week?

 

  
 

 
 

Hi Naz,  you really need to start hitting those legs harder mate much harder!! I would do minimum 12 sets on quads leading up to 20+sets!! Hams again up the work-load even if it means training them on a seperate day as I do to get more intencity on them!!

thanks for the advice, i think i will add hams to back day and pre exhaust with deadlift maybe?   minimum 12 sets ok here we go lol
would you advise any particular form to suit my underdeveloped legs?  ie narrow foot position or front squats or even 21's on leg press for example? or just all of the above lol

cheers

Hi Naz, I wouldn,t over-complicate things at the moment some good deep squats and work round these, make sure your form is spot on try get the weights up as often as you can and take it from there any more help needed p.m. me!!!

currently smashing my legs over the last two or three weeks, really leaving it all at the gym, fair play wifeys pushing me all the way too!

this week we did font squats in the power rack, built up to two n half plates a side really atg squating, followed by hack squats where we heard a strange sound! it was the discs hitting the ground, yup theres no bottom out limit on our hack squat machine and now ive found i can hit the deck im aiming for that every time!

moved onto the vertical leg press we do sets of 12 then move foot position from narrow at the bottom of the foot plate for that outer sweep then another 12 with feet at wide stance at the top edge of the foot plate.

then we did a few heavy sets on the seated leg press went for weight here as opposed to form/foot position just wanted to finish off the quads.

upstairs for the reverse hamstring curl (again going as heavy as possible and didnt count the rep range just went for failure)

moved to standing donkey calf machine for 3 and squeezed out 2 sets on the seated calf.

next week its my other leg workout ;-)
cheers mickey for the motivation lol

Now you have the ball rolling mate ,you have you goals set and you are hitting legs to the outer limits  which is what i have been told to do aswell.
So good luck and we will see some growing legs pics coming soon

Daz

hey thanks daz for stopping by and giving encouragement ! its good to know im not alone in my leg pain lol just off to read your thread see how your doing
 
cheers
 
matt

Well done keep up the intencity!!