nearly 1 year progress, 14-15.

[xSpazzy]

Hey guys, been lifiting for nearly a year now. I can see a difference between the pictures but im not fully satisfied with what I've acheived :/
Constructive criticism would be good, o and no "ear more nao" please, i eat loads already xD

23rd Nov 08



27 Oct 09

[tapouttorres]

dont worry i been working out and i havent had a good diet so my gains are small and slow... so i can say it was your diet... you workout but not a great diet... thus slower gains such as me

[oneeye15]

whats your diet look like? i can tell you your not eating that much. srs

[Number_Seven]

work dem shoulders

[Mickles]

I'll be blunt and say not good progress for a year man

maybe it's because the pictures are not of the same poses...

[Tbakez]

You have 128 posts my friend. You should know how this place works.....

You fail to add your workout routine and your diet. ( Yes you say you eat a lot, but do you really EAT A LOT? You seem to just have lost BF%, and I see no real muscle definition.

[xSpazzy]

Originally Posted by oneeye15

whats your diet look like? i can tell you your not eating that much. srs

Hey, Maybe your right.

Breaky; 3 eggs + 2 peice of toast.
Lunch; Spag bol with potatoes and carrots
Snack; Bowl of cerial.
Tea; Tuna sanwich
Then usually have a protein shake before bed.

Thanks for the feedback

[oneeye15]

Originally Posted by xSpazzy

Hey, Maybe your right.

Breaky; 3 eggs + 2 peice of toast.
Lunch; Spag bol with potatoes and carrots
Snack; Bowl of cerial.
Tea; Tuna sanwich
Then usually have a protein shake before bed.

Thanks for the feedback

not alot, im eating

breaky; 5 eggs 1 cup oats 1 tblsp honey 1 banana milk
snack; roast beef sandwhich
lunch;steak potatoes and veggie
snack;roast beef sandwhich
dinner; meat potatoes rice veggie something usually eat alot here

up your cals hit the 3k mark atleast

[bar19one]

dude just double or triple your diet and you'll be good!

[Robination]

Originally Posted by oneeye15

not alot, im eating

breaky; 5 eggs 1 cup oats 1 tblsp honey 1 banana milk
snack; roast beef sandwhich
lunch;steak potatoes and veggie
snack;roast beef sandwhich
dinner; meat potatoes rice veggie something usually eat alot here

up your cals hit the 3k mark atleast

I eat more than you and you weigh a ****load more than me

[oneeye15]

Originally Posted by Robination

I eat more than you and you weigh a ****load more than me

what you eat? oh i have visible abs too. just so you dont think im a fat ass

[xSpazzy]

Originally Posted by oneeye15

not alot, im eating

breaky; 5 eggs 1 cup oats 1 tblsp honey 1 banana milk
snack; roast beef sandwhich
lunch;steak potatoes and veggie
snack;roast beef sandwhich
dinner; meat potatoes rice veggie something usually eat alot here

up your cals hit the 3k mark atleast

Okay cheers.
How much could of my diet been holding me back?
And my routine also;

Monday; Back and bis.
T-bar row: 3 sets
Lat pull down: 3 sets
seated row: 3 rows
high row: 3 sets

Preacher curls: 3 sets
barbell curls: 3 sets

Tues; Chest and tri's.
chest press:3 sets
Pec dec: 3 sets
manchined seated chest press: 3 sets

Tricep pushdown; 2 sets
machined pushdown; 3 sets
dips; 3 sets

Thurs; legs and shoulders
Machine shoulder press; 3 sets
machine rear delt; 3 sets
seated db shoulder press; 3 sets

machine leg press; 3 sets
'' hamstring; 3 sets

(gym wont let me deadlift and squat cas im 15 and you have to 18. Effin ridiculas.)

[Jeddi]

eat more obv.

a little bit of progress is better than no progress, good luck man :P

btw you have strange looking nipples in the first pic, maybe its just the lighting? no offense brah

[nen78059]

I do see good progress. But I saw your diet. Try eating a lot more protien. I drink 3 protien shakes a day minimum. That is not counting my other 3 meals with solid food.

[Robination]

Originally Posted by oneeye15

what you eat?

7:45am Breakfast:
4 slices of bacon
2 slices of bread
Cereal (occasionally) in 300ml milk
Fruit (Any)
2 eggs, 2 egg whites

9:30am Snack:
2 Bananas
4 Cookies

11:45am Lunch:
350g rice
2 Steak
Vegetables
350ml milk
Apple

2:00pm ? 2:30pm Snack
Nuts (Cashews ? 2 packages) (600 calories)

4:30pm Post-Workout
25g Protein Powder
250ml milk
Juice with about 25g Carbohydrates

7pm Dinner
1000 calorie dinner, rice + meat + vegetables + fish

8:45am Snack
2 protein bar (550 calories)

[bmxunknown]

look alot better imo. eat though. your only 15. use an online calculator to see how much you should eat then add 300-500 on that.

if you eat enough by the time your 16 you will be pretty big.

i know kids at my school whose been working out since grade 9 every day for 1 hour at lunch.

hes proud that he weighs 140.

[AnhYeuMy]

Good progress imo, and even though you told me not to say, I still going to.. Eat moar!! :-p

Good luck bro.

[aaronmoneymaker]

lol how about add some weight. Look at me if you want to see what a real first year of lifting is, HAHAHA i gained 55lbs since last year, and thats all the experience i have rofl. EAT SON EAT!

[xSpazzy]

Originally Posted by aaronmoneymaker

lol how about add some weight. Look at me if you want to see what a real first year of lifting is, HAHAHA i gained 55lbs since last year, and thats all the experience i have rofl. EAT SON EAT!

Dude your masive!
Thanks for the advice I will ear more!
What does your workout look like?
Thanks

[aaronmoneymaker]

Originally Posted by xSpazzy

Dude your masive!
Thanks for the advice I will ear more!
What does your workout look like?
Thanks

Here ya go!

Mass/size/volume training for the off season

Workout 1
Chest
barbell bench press
6 sets 20,10,5,3,1,10-12
Incline DB/BB press
6 sets 20,10,5,3,1-3,10-12
Decline DB/BB press
6 sets 20/10/5/3/1-3/10-12
DB flies
6 sets 20/10/5/3/1-3/10-12
Cable crossovers/Fly machine
5 sets 20/10/5/3/10-12
DB pullovers
4 sets 20/10/5/10-12


Workout 2
Back,rear deltoids
Wide grip chin ups
6 sets to failure
t-bar rows
4 sets 12/12/12/12
DB/BB rows
4 sets 12/12/12/12
Seated cable pulls
5 sets 20/12/10/8/12
Seated pull downs
4 sets 12/12/12/12
Bent over lateral raises
4 sets 12/12/12/12

Workout 3
Biceps,Triceps
EZ bar preacher 1/4 curls
4 sets 12/12/12/12
Seated DB curls
4 sets 12/12/12/12
Seated inclined DB curls
4 sets 12/12/12/12
Close grip preacher curls/cable curls(preacher style)
5 sets 20/12/10/5/15
BB curls
4 sets 12/12/12/12
Concentration curls
3 sets 12/12/12
Reverse BB curls
3 sets 10/8/6
DB skull crushers
4 sets 10/8/6/4
DB triceps extensions
4 sets 12/12/12/10
Cable pushdowns
4 sets 12/10/10/8
French Press
4 sets 12/12/12/12

Workout 4
Front deltoids, Mid deltoids, trapezoids
Power cleans
4 sets 5/3/3/1
Front DB raises
4 sets 12/12/12/12
Lateral DB raises
4 sets 12/12/12/12
BB/DB shoulder press
4 sets 12/10/8-10/6
Arnold Press
4 sets 12/12/12/12
DB BB shoulder shrugs
4 sets 10/8/5/5

Workout 5
Quadriceps,Hamstrings,Calves
Hamstring curls
4 sets 12/12/12/12
DB Lunges
4 sets 12/10/6/4
Front Squats
4 sets 12/12/12/12
Leg Press
4 sets 12/12/12/12
Hack Squats
4 sets 12/12/12/12
Side Squats
4 sets 12/12/12/12
Calf Raises
4 sets 12/12/12/12
Leg press calf raises
4 sets 12/12/12/12

Take 2 days off when necessary to avoid over training and over exhaustion.

[broken_steel]

everyones worried about your diet, i took a quick read and it seems fine, maybe just double it

anyway, whats your workout look like, how many days a week are you doing it, and how hard are you lifting? are you getting 8 hours of sleep?

anyway, you do look better, you have more definition in your back, chest, and arms. and your arms and chest look a little bigger. good work, but i think i think if you really want to see a difference, up the diet, change the workout schedule, and you'll get there

[godbody1]

strong nipples

[xSpazzy]

Originally Posted by godbody1

strong nipples

Gyno :/

[lordgrunty]

i see your nipples have gotten harder lol

[CatTheTrainer]

ur nipples look better....seriously

[JohnathanTa]

Originally Posted by Mickles

I'll be blunt and say not good progress for a year man

maybe it's because the pictures are not of the same poses...

agreed
sorry

[CJ_Guns]

Different poses.