Yo dudes, it's the time of the holidays and there're lots of chalet/picnics aka shirt-strippin' (lol)
I've gotten some pics taken and they'd be up as soon as tomorrow or the day after.
I need help getting as ripped as possible(abs especially)by the end of this month.
It's gonna be the first time most of my friends would be seeing me since i started bodybuilding 2 months ago
I'm 118 lbs, ~10% BF, and 165cm tall
My diet goes along the lines of these if i wake at 12pm and it's a workout day... if not i take away the carbs at 2pm and the post workout shake
========
12pm
=======
.Multivitamin
.Creatine
.Milk
.Eggs
.Bread w/ peanut butter
.Oatmeal
2pm
===
.Tuna sandwich
.Fruit/fruit juice
.Carbs(potatoes etc)
3pm
===
WORKOUT
~4pm
===
*Post workout*
.Glucose
.Creatine
.Whey protein
5pm
===
.Lunch
8pm
===
.Potato
.Chicken
.Bread w/ peanut butter
9pm
===
.Tuna sandwich
.Milk
.Rice
11pm
===
.Dinner
1am
===
.Eggs
.Milk b/f sleep
-End of Diet #1-
************************************************
This below diet is when i wake at 9am and for workout day, if not again i take away the potatoes of 3pm and post workout shake
====
9am
===
.Multivitamin
.Creatine
.Milk
.Eggs
.Bread w/ peanut butter
.Oatmeal
11am
===
.Tuna sandwich
.Fruit/fruit juice
1pm
===
.Lunch
3pm
===
.Potato
.Chicken
.Bread w/ peanut butter
4pm
===
WORKOUT
5pm
===
*Post workout*
.Glucose
.Creatine
.Whey protein
6pm
===
.Tuna sandwich
.Milk
.Rice
8pm
===
.Dinner
10pm
===
.Eggs
.Bread w/ cheese
12pm
===
.Milk b/f sleep
************************************************
My workout goes this way(also in that order)
Monday - Biceps, Triceps, Forearms
---------------------------------
Close grip bench press
Tricep extensions/skullcrushers
Tricep pushdowns
Dips
Barbell curls
Hammer curls
Reverse wrist curls
Wednesday - Back, lats, delts, traps
----------------------------------
Deadlifts
Assisted chins
Military Press
Lateral Raises
Bent rows
One Arm Dumbell bent rows
Lat pulldown
Friday - Chest, Legs, Abs
----------------------------
Squats
Leg extension
Hamstring curls
Incline Bench
Decline Bench
Flat Bench
Flyes
Ab machine
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Thread: "Help the Smalley" thread
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12-12-2002, 10:06 AM #1
"Help the Smalley" thread
Last edited by Smalley; 12-12-2002 at 10:08 AM.
My distasteful stats:
Arms R 12" L 11.75" Chest 34"
56kg/123 pounds 1.65m/5'5''
19 y'old
Been bodybuilding since Nov 2002
Weight before bodybuilding: 48kg
Learnt everything from IGF-1 to ATP in 3months(and still learning!)
Grab the knowledge, but don't forget to apply it.
-
12-12-2002, 10:33 AM #2
I know it's a long read, but do help, PM or just replying here are both welcome.
Thanks!My distasteful stats:
Arms R 12" L 11.75" Chest 34"
56kg/123 pounds 1.65m/5'5''
19 y'old
Been bodybuilding since Nov 2002
Weight before bodybuilding: 48kg
Learnt everything from IGF-1 to ATP in 3months(and still learning!)
Grab the knowledge, but don't forget to apply it.
-
12-12-2002, 12:04 PM #3
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