Botter's path to athletic physique, maybe.

[Botter]

I'm new to this, but what the hell. A little back-story of what I even want to achieve.. So my cousin had this idea of signing up for competition on 'the best athletic physique' in our country. However, since I'm a bigger fan of martial arts (but I'm not really training kickbox and jiu jitsu 'seriously' this year, because I'm low on money) than bodybuilding, I still don't know if I want to do this or not. However, I think it will be a fun and interesting road, so why the **** wouldn't I even try this. I go to gym on daily basis and since I'm sometimes to lazy or just in lack of motivation, I think this would be a great place to start something 'big' and dedicated for myself.


Diet
Breakfast: Apple, 4 whole eggs, 80g of tuna and a little bit of sauce or ketcup
Meal 2: Protein shake, consisting of - 200g quark, 35g whey, 1,5dl 1.5% milk, 15g of almonds/hazelnuts
Lunch: 200g of chicken, 150g mixed veggies or other vegetables, little bit of sauce
Meal 4 (pre-workout): Banana, sometimes
Dinner: Protein shake, 2dcl 1,5% milk + 35g whey

Macros
This adds to:
Protein 185g
Carbohydrates 26,5g
Fat 52,5g

Keep in mind, I'm going to eat like this for 5-6 days, then have a re-feed day on 7th day with 200g+ carbohydrates and also more fats and proteins. I will change my food with something else from here and there, so I won't eat the same all the time, but the macros will be almost the same.

Routine
Monday - Chest, Bicep, Tricep + cardio
Tuesday - Back, Shoulders + cardio
Wednesday - Abs, Obliques + cardio
Thursday - Legs + cardio
Friday - Full body exercise, consisting only of bodyweight exercises + cardio
Saturday - Light squats, deadlifts, bench press + cardio
Sunday - Abs, Obliques + sprints/cardio

I will try to do stretching exercises everyday for my flexibility also. I'm already quite flexible, because of kickbox/jiu jitsu background, but I'll see how much I can progress.

I have a 15 minute run to the gym and then back to home, so I do total of 30 min cardio a day. I will do plyometric exercises 2-3 times a week and also 2 trainings of kickbox a week (tuesday/thursday) as my second workout of the day. Maybe sometimes more of these (plyometric/kickbox trainings), depending on how much time I will have and how I will feel.

PR'S
Deadlift 120kg (265lbs) x 4
Bench 100kg (220lbs) x 1
Squat 110 kg (242lbs) x 2

Why so low? I've started doing these 3 compound movements in September 2012. I've done squats and bench before, but not 'heavy'. However, I started doing deadlifts basically from 0 in september.

Age - 17
Height - 181cm (still growing, I've grown 3cm over last year)
Weight - 79kg (174 lbs), at the moment


Goal
I'm not looking to become huge ass/lean bodybuilder, but to become a machine - strong, lean, fast, endurance, flexible.

If I'll get a job and enough money, I'll spend it on jiu-jitsu classes and food, since this is what I'm currently struggling to get enough for my trainings (I live in a flat with mom and 2 sisters, not much money, but enough to be happy and grateful for what I have).

This is how I looked back in October (picture below, with diet I've wrote up there), just started doing deadlifts from 0 and 'heavy' squats/bench press. I'm not so lean at the moment, because I ate a lot of things that I shouldn't lately and wasn't motivated so much for the gym. Furthermore, I think this 'blog' will be my own motivation for further goals and development.

Pictures of CURRENT physique will come in 1-2 days , those bellow are from late october.

I will also post here some of my 'snack' recipes, motivational stuff, what I ate/changed in my diet, what exercises did I do and so on.. -> what blog is for.

Hope you like it, I'll make sure to update this once a day.

[Botter]

Today was abs & obliques + cardio

Warm up - 15 min run

1. 4x50 seated crunches
2. 2x35 seated crunches
3. 3x20 leg raises on floor, between every set of 20 crunches, I go into position for side plank and hold it for 30 seconds (both sides).
4. 3x25 floor (normal) crunches, again between each set I hold myself in side plank position for 30 sec (both sides)
5. 1x20 leg raises on floor, followed by 1 minute plank and then again side plank for 30 seconds. I did this 'combined' exercises for 3 sets.
6. 1x15 seated crunches with 10kg on body, followed by 1x30 normal crunches
7. 15-12-10 repetitions of this exercise for obliques -> samsfitness.com.au/image/data/IMHYPER/Ironmaster-Oblique-Exercise.jpg
8. 20 minute interval cardio on bicycle

I didn't do everything I wanted, because I didn't run to the gym, but my friend drove me and she had to hurry in the end, when I wasn't finished yet.. So when I did 3/5 of my workout, I had to stop and do cardio session, so she wouldn't have to wait half a hour for me.

I also took picture of current physique. It is pretty bad quality and lightening so it looks bad to be honest, but I will post much better pictures in following days. I'm out of shape at the moment, gained a lot of fat (because for past few weeks, I didn't really follow my diet and motivation for gym just wasn't here) + I have a lot of gains to make in the next few months and cut down my bf%.

And a snapshot of what my lunch will look like 9/10 times for the upcoming few weeks.

[Botter]

Today was Leg day

Warmup - 15min run to gym (it's winter here, with about 8cm of snow and temperatures below 0°C, but I can handle this conditions quite easily)

Squats
15x40kg (warming up)
12x40kg
8x70kg
5x70kg
5x80kg

I know that is not much, but I think I'll hit 5x110kg or more in two to three weeks. I just have to get back 'in' where I used to be.

Leg extensions
15x25kg
12x25kg
10x25kg
10x15kg
10x10kg

Leg press
20x100kg
15x100kg
20x90kg


Leg curls
15x35kg
12x40kg
10x40kg
10x45kg
15x20kg

Leg extensions nr. 2
15x10kg
10x10kg

Leg press nr. 2
10x150kg
20x90kg wide stance
20x90kg normal stance
20x90kg narrow stance

Leg curls nr. 2
15x25kg
10x20kg
15x15kg

and a 15min run to home again

Despite my 'strict' diet, I ate about 300grams of pork (equals to 33g protein, 12g fat, 0g OH) and banana with quark and protein at afternoon, so I got a little bit more of everything through the day. I don't believe this will ruin anything, because I'm already eating 'too low' of everything according to BMI calculator. However, I've had tremendous results with this diet in the past when I decided to cut. I gained weight and dropped bodyfat + become much stronger and felt 50x more energetic through the day, rather than on diet with 200g+ carbs. So this works for me and I've had wonderful experience with it, so I don't see why I would change anything.

And here's some motivational video for the day -> youtube.com/watch?v=yEm5E6yFUG0

[Botter]

Today I had 0.4kg minced red meat and 150g beans for lunch, instead of chicken and vegetables. Which is about 72g protein and 40g fat.
>inb4yourbodycanonlydigest35gofproteinin1hour

[lukamura]

You can't!

[Botter]

Yesterday I was kinda busy, so I didn't update.

Abs
350 crunches
200 leg raises
20x30sec side plank, both sides
plank 4x1min

[Botter]

Legs
5min cardio on bicycle
Squats
15x40kg
10x40kg
10x60kg
8x60kg
5x80kg
5x80kg

Leg extensions
12x25kg
10x25kg
8x25kg
15x15kg

Leg press
20x120kg
15x120kg
10x160kg
10x170kg
20x90kg

Leg curls
12x40kg
10x40kg
8x40kg
8x45kg

20 min HIIT cardio

I've also added 70g carbs per day, because that 27g carbs a day was a little bit to low. Had some headaches and couldn't sleep, plus I think I've burned more muscles than fat, so yeah . Now I feel great