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PICTURE BEFORE SERIOUS CUTTING. 12/10/06


Ismall

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hey guys im planing on cutting for summer i have gone from 74 kgs til 84.3 today i weight in at 83.2 kgs, im around 5'7 i have posted some picture of when i was young now im 21 and need to get serious. right now i dont really have a diet plan. i try and get in oats with water with a banana in the morning and try and have 3 eggs per day 1 with yolk the 2 others with out yolk, i'm asian. Please dont laugh at the pictures. need some comments on guiding me to a hell cutt body.

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The Last picture is me trying to tense it up.

right now i am just doing treadmill for 15mins at around 10km/h at a 1.5 incline. strangely i have big arms and shoulders and traps but the mid section and i think i lag chest muscle also, i dont know what i am doing wrong with my chest, i bench around 27.5 kgs each side but still looks like that in the picture dont see the shape.

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Good on you for posting pics!

It's hard to tell from your pics - but it seems you're holding most of your bodyfat in your midsection? Legs are shaping up nicely dude :nod:

try and get in oats with water with a banana in the morning and try and have 3 eggs per day 1 with yolk the 2 others with out yolk

This can't be ALL you have to eat for the whole day can it? Can you give us an example of what you'd typically eat for a day?

i have big arms and shoulders and traps but the mid section and i think i lag chest muscle also, i dont know what i am doing wrong with my chest, i bench around 27.5 kgs each side but still looks like that in the picture dont see the shape.

What does your training for chest look like?

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Starting today i have eating clean food for the whole day that is amazing for me i hope its not the end.

First of to answer some questions.

start of with my diet,

11:30am Half low carbs HORLEYS protein bar (wake up at 11:30am today

11:35am 1 cup of oats with water , 1min microwave with a banana and 1 yolk 3 egg whites

2:00pm Work out until 3:00pm today was shoulders for 50mins and 10mins of cardio on the treadmill running at speed 10 km'h

4:10pm protein shake with 1 egg white ( EAS 100% PROTEIN WHEY )

6:40pm scallops , asparagus , chinese veges , 3 table spoon of white rice.

before i go to sleep i will have a protein shake, and i shall call that a day.

I just brought EAS 5lb protein whey, it was for 90$ and came with a box of 12 advantage bars for free. Do you guys think that was a good deal?

posted picture of my dinner for today and also the protein whey i brought for 90$.

CHEST WORK OUT :

I do chest on mondays

4 sets of flat bench 15kgs, 20kgs , 25kgs , 27.5 kgs i try and do them around 6 to 9 reps range. 1:30mins rest between sets

3 sets of incline bench press

15kgs 20kgs 20kgs

3 sets of dumbell flyers

11kgs decline, 13.5 kgs flat and 13.5 incline

2 sets of pecdec machine

not too sure on the number i set it too, 10 reps

1 set of machine bench press sitting down one. horizontal push motion.

not sure on the number also, 8reps

I am hoping so also that my chest shape will show when i loose that excess fat.

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First of all, your chest workout... It looks good. I've really got nothing to suggest here. Just keep pushing hard!

Now, your diet...

- Breakfast (if you can call it breakfast at 11.30, ya slacker! :pfft:) looks good.

- You needed another meal before your workout. Two reasons for this:

1) You don't want to work out on an empty stomach.

2) The way it is, you've left 5 hours between meals. This is far too long, and you'll be breaking down muscle to fuel yourself.

- Try to eat a meal every 2-3 hours, probably 3 now you're cutting. Make sure each meal consists of a decent serve of protein, some carbs and a little fat. There are fancy variations that some people recommend, but we can play with them later. Let's get you used to eating clean to start with!

- Your post-workout shake needs to come sooner after your workout if you can. Remember, post workout it's best to have your shake with water, not milk.

- I'm not sure if this was a standard day's diet for you or not, but in those extra meals you'll be getting once you start eating every 3 hours, use chicken and red meat as well.

Hope that helps. :)

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if your worried bout that, just have one of your eas shakes that u got when u wake up, do your 30mins cardio or wateva u wanna do then when u get home have your breakfast (say, oats and a shake).

and if u wanna go hard, after your workout im sure u could do more cardio that night.

just have a shake after training but before u do your cardio.

this is just wat id do if i were you. but others may disagree, and thats fine with me.

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hey Ismall, wher did u get your EAS protien powder from? and is it good? I have just finished the last of my powder this morning (i was using The Sport Food Company protien powder choc flavour-its alrite) and am looking at getting some more, and EAS is a consideration.

On the website http://www.endorphinsystems.com/about_us.asp they are selling the EAS 5lb protien for $85.00 (on special), or $95.00 (normal price) so $90 seems about right.

How hav you found it so far? Is it palateable etc?

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Its very nice tasting i have tried heaps of different brands, EAS is easy to drink very smooth and tasty a bit sweet which gets the taste bugs going, makes me feel like drinking more than 1 shake at a time, hence thats why i have 2 scoop instead of one. The deal i got it from was gymeez , it was good price 90$ includes a free 12 box of bars i duno what bars they are doesnt look like protein bars but EAS also, and lastly it includes one free sample of protein whey.. maybe i can send you the free sample of protein whey that i got free to give you a test try. by the way there is 2 shops one in chch and one in dunedin GMYEEZ that is..

cheers

Dani

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Bro i would definately do cardio in the morning on an empty stomach for optimum results. Glycogen muscle levels are depleted and is the best time for fat-burning. If you are concerned about muscle wasting have a teaspoon of glutamine before your workout, not a protein shake.

I do 1 hr cardio twice a day - in the morning on empty stomach and at nite after weights and according to the figures I still haven't lost any muscle mass yet.

Also I would suggest adding a tsp of l-carnitine before your kadio sessions.

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