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The Saint - Epic Six Month Journey

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sgx.saint
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2008/05/17 08:37:49 (permalink)
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The Saint - Epic Six Month Journey

Hey!

I'm relatively new to the forum, I started a fairly active post over on the beginner forum, but instead of always posting on that thread, I decided to start a journal instead.

This is me currently (taken on the 06/05/2008).



Not a pretty site! Well, at least not to me lol.

This is my target physique: (Thanks to red_devil_2007 for use of his picture).



Now my target for looking like this is six months or less. My dedication is 1000% and I feel it is achievable with hard work. Feel free to tell me otherwise though!

These are my current statistics (as of 06/05/2008):

Age: 25
Weight: 13st 7lb
Height: 5ft 10
BMI: 27.1
Body Fat: 23.3%

This is my current workout schedule:

Wednesday
3x8 Squat
3x8 Bench Press
1x8 Deadlift

Thursday
Cardio (30 - 45 Mins)

Friday
3x8 Squat
3x10 Standing military press
3x10 Power cleans

Saturday
Rest

Sunday
Cardio (30 - 40 Minutes)

Monday
3x8 Squat
3x10 Bench Press
1x8 Deadlift

Tuesday
Rest

...........and this is my current diet (Bulking):

06.00 - Wake Up
---------------
750ML Water w/ no added sugar cordial.
Whey Protein - 2 scoop w/ semi skimmed milk. (Two scoops deliver 39g protein, overall 56g of Whey).


07.30 - Workout
---------------
10 Mins Warmup/Cardio
3x Compound Exercises lasting around an hour.
PWO: 2 Scoops Whey Protein w/ water.


08.30 Breakfast
---------------
1x Bowl ReadyBrek (Semi skimmed milk, heated up, then ReadyBrek added)
2x Slices of Wholemeal Bread Toast w/ Olive Oil Spread
Glass of Fruit Juice i.e. fresh orange juice or similar.


11.00 Brunch
---------------
2x Salmon Sandwiches (90g Salmon per sandwich, delivering 180g overall)
1x Fun Size Bananna


13.00 Lunch
---------------
1x Chicken Breast Fillet (Breast Fillet = 175g approx per fillet)
1x Portion of Beans (150g Heinz Baked Beans)
1x Handful of Salad (Italian Style or similar, mixed salad etc)
3x Mouthfuls Low Fat Yoghurt (Oinken Strawberry, Low Fat)


15.00 Afternoon
----------------
6 Oatcakes
1x Orange


18.00 Tea
----------------
1x Chicken Breast Fillet (Breast Fillet = 175g approx per fillet)
1x Wholemeal Rice/Basmati Rice (100g per serving)
1x Handful Salad/Veg
1x Beans/Chopped Tomatoes (150g per serving)


20.00 Evening
----------------
1x Bowl ReadyBrek (Semi skimmed milk, heated up, then ReadyBrek added)


22:00 Bed
----------------
Whey Protein - 2 scoop w/ semi skimmed milk. (Two scoops deliver 39g protein, overall 56g of Whey).
------------------------------------------------------------------

My main concern at the minute is putting on anymore bodyfat as I am already unhappy with my bodyfat levels. So, I'm looking to do a 'lean' bulk, and would love some criticism of my diet and workout routines. Ideally I want to maintain my current level of bodyfat or lose bodyfat whilst gaining muscle. Being a beginner I am told this is possible. Advice in this area is appreciated!

Also, I want to build my abdominal muscle, based on my work out above, I don't seem to be working this area, what exercise can I put into my work out to ensure my abs get a good working?

Note: I am working out at home with limited equipment for the time being, although I will have access to a gym shortly.

I really really need all your help and support guys! I really appreciate it, this is a turning point in my life.
post edited by sgx.saint - 2008/05/17 08:47:04
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    S_T_E_F
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    RE: The Saint - Epic Six Month Journey 2008/05/17 12:22:17 (permalink)
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    Well done on stating the journal and welcome.Youve just started training so the next year you will see very exciting changes if you are honest and put in the graft.A few pointers to start you off is do enough but not too much, do a good mix of excersises wich over the cousre of your routine cycle will hit all of the major muscle groups, eat a balanced diet with as many types of food as you can afford (the fresher the better as always) and above all take advice but no one has all the answers for you, only you can learn how your body will react and adapt to excerisise cause you are unique.
    Obviously gaining more lean mass will increase your over all size, make you look more asthetically pleasing and raise metabolism enabling your body to utilise your fat stores for energy but on top of this will you be programming in any cardiovascular excersise for fitness aswell ontop of the resistance side for strength.

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    S_T_E_F
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    RE: The Saint - Epic Six Month Journey 2008/05/17 12:23:32 (permalink)
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    Sorry just read your routine lol and you are doing cv...my bad

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    Irons
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    RE: The Saint - Epic Six Month Journey 2008/05/22 16:52:29 (permalink)
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    You definitely want to lose some of that body fat if you want to make your abs visible, typically you want to lose a good 10% of that imo, then you will be in the athletic body fat levels. To do this you should control your diet as you are and do quite a lot of cardio and fat burn work. If you want to acentuate the abs the only thing I do is crunch, around 3 sets of 20-25, then 3 sets of 20-25 elbow to knee crunches and 3 sets of 20-25 reverse crunches. Do these once every 2 days and I cant see you going wrong. But you need to drop your body fat so that the abs can be clearly seen.

    #4
    firest0rm
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    RE: The Saint - Epic Six Month Journey 2008/05/22 17:30:16 (permalink)
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    Well done on starting a journal, and also on having a target so clearly in mind. All I'll say on the matter is if you don't achieve your goal in the allotted time frame don't become demotivated and continue.

    All I'll say with regards to your training, unless I've read it wrong, I don't think two cardio sessions is enough. Back when I first started the gym, and visibly chubbier than you, I used to do 3 full cardio workouts a week. I now do 4, sometimes 5. Keep it SSCV, slow and steady, and the fat will melt off you. Also keep in mind what s_t_e_f said regarding muscle mass; muscle is more metabolically active than fat, which basically means the more muscle you have the more calories you'll burn naturally, making cutting easier. In 2006 I cut down to 11st 5lbs and believe me when I say my cardio routine was gruelling, but I struggled getting below 13% bodyfat and I never had visible abs. I decided to go the other way, I bulked until Christmas last year, and got to 14st 10lbs. Now, almost 6 months later, I've gone from circa 21% bodyfat to 15.3% (as measured last Saturday, could be lower this week) and my weight has only dropped to 14st 6lbs. Cutting now I'm bigger is a lot easier, and I look a lot better than I did in 2006 too.
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    sgx.saint
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    RE: The Saint - Epic Six Month Journey 2008/05/22 17:38:50 (permalink)
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    So forging ahead with my bulk is a good idea then, get bigger then cut when I'm happy with my gains?

    I may throw in a third day of cardio into my workout then :)
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    S_T_E_F
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    RE: The Saint - Epic Six Month Journey 2008/05/22 18:10:01 (permalink)
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    IMO you dont wanna bulk, just eat a good balanced diet when you are hungry (and that should be regular when your training proper).Do not force feed to gain weight as your pectoral area is a fat holding area and you would be ill advised to add more fat mass for health reasons.Just train hard ,eat well and you will add lean mass at the expense of fat mass then after a few years look at wat to do next ie bulk or cut etc...this is your first year and gains will come good and steady without forcably bulking.

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    sgx.saint
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    RE: The Saint - Epic Six Month Journey 2008/05/23 07:35:33 (permalink)
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    I still want to increase muscle mass, on my chest, arms, legs, shoulders and abs. So at this stage a cut is not the way to go, or I'd be left with nothing much after the cut.

    So, I need to obviously increase my calorie intake in order to bulk, are you saying maybe just reduce the amount slightly, maintain my cardio and I will gain mass and lose fat?
    #8
    sgx.saint
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    RE: The Saint - Epic Six Month Journey 2008/05/23 16:07:42 (permalink)
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    Guys.

    I'm confused about what to do now. Stef, I appreciate your comments, but I'm doubting my entire diet and routine now. I want to gain muscle mass, but also drop the bodyfat im carrying.

    I'd appreciate a variety of suggestions!
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    Irons
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    RE: The Saint - Epic Six Month Journey 2008/05/23 16:10:03 (permalink)
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    Like S_T_E_F said, eat a good balanced diet and work out, you do not need to bulk yet, concentrate on cardio, lose the body fat and for one your muscles will become more visible, then weight lift sensible amounts, dont push yourself sleep good and your muscles will increase in size, it is also down to good genetics whether you brun fat quickly and add muscle quickly, slow down a bit because I think you are wanting huge results in such a short space of time.

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    sgx.saint
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    RE: The Saint - Epic Six Month Journey 2008/05/23 16:15:49 (permalink)
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    So, if I adjust my routine to 3 days SSCV and 2x Days Weights and the other two rest?

    Leave diet as is, just reduce intake slightly and carry on as I am?
    #11
    Irons
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    RE: The Saint - Epic Six Month Journey 2008/05/23 16:36:53 (permalink)
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    Yes, I think that will do, you dont have to decrease intake of food, your diet plan seems good. Just make sure when you cardio, burn more calories than you intake so your body will look to the fat stores as an energy source.

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    S_T_E_F
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    RE: The Saint - Epic Six Month Journey 2008/05/23 18:28:29 (permalink)
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    Saint your making it all to complicated for yourself.Your just starting out so your a blank canvass.Train to suit your timeframe but not over an hour at any one time and if you ache (which you should do after resistance overload) dont train that bit till it stops aching.Try and train as much of your body per week as you can with a good variety of excersises and eat when hungry a good balanced diet of veg, fruit,salad, protein source of all kinds and types.People on here make it far more complicated than it actually is and will just confuse you.keep it simple.

    #13
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