Johnbodybuilders Quest to Make ronnie coleman and markus ruhl look like little girls

[Johnbodybuilder]

Ok Heres a little about myself, im a tall special needs kid with barely any friends. I have found bodybuilding and it has come to save me from depression and feeling like life is not worth living. So now i have set the goal that one day i wanna make it big in the bodybuilding world. Nothings gonna stop me trying,
I would say that the henry rollins quote just about describes my life. Im in it till the end, im gonna push myself to the limits as a 6"5 hardgainer.

Current Stats:
Bench : 165 x 4 or 5
Squat : 270
Deadlift : 375
15 years old
225 16% bf
6"5



Wish me luck becuase its gona be a long and hard journey, with many bumps in the road, but in the end, i believe i will reach the destination.

Im also from Birmingham Uk.

[Johnbodybuilder]

Some motivation:


http://i399.photobucket.com/albums/pp76/johnattink/markus-ruhl-1.jpg
http://i399.photobucket.com/albums/pp76/johnattink/ironman_philheath-1.jpg
http://i399.photobucket.com/albums/pp76/johnattink/arnold_schwarzenegger_002.jpg
http://i399.photobucket.com/albums/pp76/johnattink/Dexter-Jackson-4.jpg
http://i399.photobucket.com/albums/pp76/johnattink/1_1544092046ronnie_coleman.jpg
http://i399.photobucket.com/albums/pp76/johnattink/1_1359253403_091cb55562_o.jpg

[Johnbodybuilder]

bump

[Johnbodybuilder]

Todays food.

Meal 1: 1 tbsp Peanut butter, 2 scoops fine oats, 2 scoop milk protein
Meal 2 : 2 Scoops oats 2 Scoops milk protein
Meal 3: chicken breast, glass milk, pasta
Meal 4: 6 eggs
Meal 5: 1/2 Baked potato, brocolli, carrots, 4 small beef burgers
Meal 6: 100g cottage cheese, 1 pint milk, 1 milk protein scoop

Calories =3,511

Fats=136.2

Carbs=241.9

Protein=335.1
__________________

[Johnbodybuilder]

Cmon Guys ,
its gonna be a terrible jorunal without some guys comments or imput.

[Johnbodybuilder]

March 11th diet

3,000=Cals

52.5=Fats

299.6=Carbs

350=Protein

Meal 1: 2 scoop milk protein 2 scoop oats
Meal 2: Chicken sandwich 600g milk
Meal 3: 130g tuna 600g milk
Meal 4: 600g milk chcken/rice wraps
Meal 5: same as meal 3
Meal 6: Milk protein 2 scoops 400g milk

[Johnbodybuilder]

12th March

3,460=Calories

119.5=Fats

276.1=Carbs

331.8=Protein


Meal 1: 2 scoop milk protein 2 scoop oats 1 tbsp fish oil
Meal 2: 2 scoop milk protein 2 scoop oats
Meal 3: 1/2 chicken & bacon ranch subway w/ 1/2 bacon & cheese sandwich
Meal 4: 3 sausages, 1 lamb chop 4 small potatoes, peas, carrots, broccolli 1 pint skim milk
Meal 5 : 1 pint skim milk 1 tin tuna
Meal 6: 400g skim milk, 2 scoop milk protein

Note: went cycling for approximate 8-10 miles today. Have significantly improved endurance in my legs. It was a good day, i think im gonna cycle more often.

Cant Wait for next week. Hit the gym hard!

[Johnbodybuilder]

This will be my 4 day split when im back in the gym. Opinions would be appreciated.


Monday: Delts,(main focus on Medial delts with minimal front delt work) Legs Inc. calves,Forearms,abs
Tuesday: Back, Rear delts, Biceps,
Wednesday: Chest, triceps,
Friday: Traps, abs, Calves,Forearms

This is how its gonna go though im gonna change it sometimes.

Monday:
Delts: 2 sets Dumbell Military Press
Eg. 44 x 12 , 50 x 6
1 set Medial Raises
27.5 x 10
Legs: 3 Sets Low Squats
Eg. 180 x 12 200 x 6
1 Set Hamstring Curl
110 x 10
1 Set Leg press
6 plates x 10
2 Sets Calf Raise
200x10 220x8
Forearms:
1 Set Reverse curls
60 x 10
Abs:
Hanging Leg Raises Superset Weighted Crunches

Tuesday:Back/Biceps
2 Sets Deadlifts
6 Reps, 12 Reps
2 Sets Tbar Row
12 reps 6 reps
2 Sets Lat Pulldown
12 reps 8 reps
1 Set Cable Row
10 reps
1 set Barbell Curl
8 reps
1 Set Preacher curl
8 reps
1 Set db curl
10 reps
1 Set Reverse peck deck

Wednesday: Chest/Triceps
2 Set Flat bench
12 reps 6 reps
2 set incline db press
8 reps 6 reps
1 Set pec deck
10 reps
1 set incline flies
12 reps
1 Set Dips
Many as possible
2 sets skulls
8 reps 8 reps
1 set pushdown
8 reps

Friday: Traps, abs, Calves,Forearms
1 Sets shrugs
15 reps
Hanging leg raise superset weighted crunch
2 Sets Calf raise
10 reps 8 reps
1 set reverse curls
10 reps

Week after repeat...
take week off every 6-10 weeks depending on stalls.

[Johnbodybuilder]

March 13
3,375=cals

117.2=fats

244.6=carbs

339.2=brotein

Meal 1:2 scoop milk protein 2 scoop oats 1 tbsp fish oil
Meal 2: 2 scoop milk protein 2 scoop oats
Meal 3: 2 eggs bacon sausage muffins.
Meal 4: chicken , rice , banana , 400g milk
Meal 5: 600g milk 130g tuna
Meal 6: 400g milk 2 scoop milk protein

[Johnbodybuilder]

Saturday, 14th March 2009

Cals=3,448

Fat=115.2

Carbs=276.7

Brotein=330.6


Meal 1: Sausage sandwich, 1 pint milk, 1 banana
Meal 2: Chicken w/ 2 bananas
Meal 3: 2 scoops milk protein 2 scoop oats
Meal 4: 130g tuna 1 pint milk
Meal 5: Indian Resturaunt. Battered chicken tikka w/ Chicken Balti (yum!)
Meal 6: 1 pint milk 2 scoop milk protein

Note: i had a blood test a while ago, i have suspicions my test levels are below average, im gonna check it out and report back.

[Johnbodybuilder]

cmon man, 54 views no replies =(

[Johnbodybuilder]

Sunday 15th march

3,447= Cals

97.0= Fat

296.3= Carbs

356.5= Protein


Meal 1: 2 eggs 1 scoop milk protein 400g milk 2 bananas 1 tbsp fish oil
Meal 2: 2 chicken Burgers 600g milk
Meal 3: 2 scoop milk protein 2 scoop oats
Meal 4: Pork sandwich, 600g milk
Meal 5: Pork cooked dinner 1 scoop milk protein
Meal 6: 1 tbsp fish oil 2 scoop milk protein 400g milk
Meal 7 : 600g milk.