Time to get Serious - Ryanmckd's Bodybuilding Journey.

[Ryanmckd]

Hey , I'm Ryan and i'm from the Gold Coast, Australia. Been lifting/weight loss for about 1 1/2 years now and although i've made progress i can do alot better, i've gotten serious about lifting in the past few months and learned that bodybuilding is a way of life not just a phase you go through then give it up when it get's too hard.

So here are some progress pics thus far, the goal at the moment is to drop down to a reasonable bodyfat then do a nice clean bulk and put on some lbm. I've been in a calorie deficit since i started lifting and i cannot wait to get into a surplus so i can see some muscle gains not just fat loss.

This is where i'm am at the moment.
By the way don't ask me why my nipples are lopsided, feuked if i know lol
http://i31.tinypic.com/detvz6.jpg
http://i29.tinypic.com/24q8o5k.jpg
http://i30.tinypic.com/jqp6qu.jpg
http://i29.tinypic.com/jr7ihg.jpg
http://i29.tinypic.com/30vk5rm.jpg

Start Date 7th September 2009

Goals - Cut down to 10-12% Bodyfat
- Clean bulk and put on lbm
- Increase fitness


Hope everyone can support me and any tips/advice whether it's what i need to work on or workouts or diet advice, all is welcome!

Thanks, Ryan.

SPLIT AND DIET ON SECOND POST

[Ryanmckd]

The Diet -

Brekky ( pre workout )
Multi vitamin
Fish Oil
4 eggs ( 2 whites 2 yolk
1 cup oats with lowfat milk

Post workout-
2 scoops ON whey
1 banana

Lunch-
Chicken breast
100g pasta
Cup Mixed Veges

Snack
Tuna or protein Shake

Dinner-
150g Steak
Cup Mixed veges

Once every 1-2 weeks i have excess carbs to change it up a bit



The Workout-
Chest/Tricep
Incline Bench Press
Decline Bench Press
Dumbell Presses
Cable or Dumbell Flys
Tricep Pulldowns
Skull Crushers –
Dips/Pushups-

Back/Biceps
Standing dumbell curls
Preacher Curls
Standing EZ bar curls -
Bent over Rows –
Seated Rows –
Dumbell Shrugs –
Lat Pulldowns/ Pull Ups –
Deadlift -

Legs
45degree Leg Presses-
Squats -
Leg Extensions -
Lying leg curls
Calf Raises Stand and Sit

Shoulders-
Front Raises-
Lateral Raises-
Arnold Press –
Upright Row -

[Wolf-Baron]

subbed

what is does your split look like?

[Ryanmckd]

On the second post champ.

[Ryanmckd]

- MONDAY 7TH SEPTEMBER 2009 -

Workout - Back/Biceps
In no Particular Order
Standing Dumbell Curls - 8 x 17.5kgs - 6 x 20kgs - 4 x 22.5kgs
Preacher Curls - 25kg x 12 - 35kgs x 10 - 35kgs x 8
Standing Ez Bar Curl - 27.5kgs x 10 - 30kgs x 8 - 32.5 x 6
Bent Over Rows - 60kgs x 12 - 80kgs x 6 - 80kgs x 7
Seated Rows - 40kgs x 10 - 45kgs x 8 - 50kgs x 7
Lat Pulldown - 45kgs x 12 - 55kgs x 8 - 60kgs x 5
Shrugs - 27.5kgs x 12 - 30kgs x 10 - 27.5kgs x 8

Ab Crunches
Leg Raises

20 Minutes Cardio.
Food Intake -

Brekky ( pre workout )
Multi vitamin
Fish Oil
4 eggs ( 2 whites 2 yolk
1 cup oats with lowfat milk

Post workout-
2 scoops ON whey
1 banana

Lunch-
Chicken breast
100g pasta
Cup Mixed Veges

Snack
Tuna

Dinner-
150g Steak
Cup Mixed veges

[Ryanmckd]

8TH SEPTEMBER 2009

Workout - Legs

45Degree Leg Press - 120kg x 8 - 160kg x 9 - 180kg x 7
Squats - 80kg x 12 - 100kg x 6 - 110kg x 5
Lying Leg Curl- Had to skip because ran out of time
Leg Extension - 40kg x 12 - 55kg x 15 - 75kg x 12
Calf Raises - 70kg x 15 - 100kg x 10


Food Intake -

Brekky ( pre workout )
Multi vitamin
Fish Oil
4 eggs ( 2 whites 2 yolk
1 cup oats with lowfat milk

Post workout-
2 scoops ON whey
1 banana

Lunch-
Chicken breast
100g pasta
Cup Mixed Veges

Snack
Tuna

Dinner-
150g Steak
Cup Mixed veges

[Ryanmckd]

Chest/Triceps
Incline - 22.5kg x 10 - 25kg x 9 - 27.5kg x 4
Flat - 27.5kg x 10 - 30kg x 5 - 30kgs x 5
Machine Press - 40kgs x 12 - 50kgs x 8
Flyes - 15kg x 8 , 17.5kg x 8 20kg x 6
Tri Pulldown - 35kg x 9 - 40kg x 7 - 40kg x 7
Skull Crushers - 22.5kg x 12 - 25kg x 10 - 27.5kg x 10
Tri Extension - 25kg x 10 - 27.5kg x 8


Food Intake -

Brekky ( pre workout )
Multi vitamin
Fish Oil
4 eggs ( 2 whites 2 yolk
1 cup oats with lowfat milk

Post workout-
2 scoops ON whey
1 banana

Lunch-
Chicken breast
100g pasta
Cup Mixed Veges

Snack
Tuna

Dinner-
150g Steak
Cup Mixed veges

Late night - Had some peanuts to keep me awake when i was driving home from night shift.


Feels like it's gettin easier to follow the diet, cooking all my meals first thing in the morning is helping too, one of the main reasons i would eat whatever is because i couldn't be bothered cooking something.. so now it's all in the fridge ready to go. NO EXCUSES!