Gymrat's journey to the bodybuilding stage

[Gym rat]

Rest day today

Went to my first ever funereal to say my good by's for one my mum's co workers died early in the week from cancer.It felt very strange not wearing one of hat's including my famous black bumbag felt like a difrent person.Caught up with few people that I havent seen in years it was nice to see them and stayed well away from the sweet but have glass of orange juice though plus the weather was nice and sunny which helped.There were a few good laugh's which I thought were funny.I was giving people that I hugs including the person who passed on kids since I have seen them grow up through the years.I was having a look at the flights for when I do go up to Aucks for the Pan's in August and thought about flying Jetstar up until I notice that flight from Dunedin on the 16 of August dosent get into Aucks at 6:55pm and I best to fly Air NZ up instead which would be a better option so I get there in plenty of time.Eats for today are

Breakfast one cup of oats,two eggs,one banana,2tsp of flaxseed,one cup of yoghurt,multi

Early morning One apple

Lunch Korean dish with egg,veggie and meat in it cant recall the name of it

Afternoon tea balance protein bar

Tea basmati rice with two cups of beans,handful of low fat ham

[Gym rat]

Rest day today

Made my new program last night and the rep range that I will be using is 10 to 12 reps and for FST-7 15 reps .Made a couple of changes which replaced bicep cable curls for Ezy bar curls and increased the weights a bit since I am just coming off rest and pause training.Eats for today are

Breakfast One cup of oats with one banana,one cup of yoghurt,two tsp of flaxseed,multi

Morning tea one apple

Lunch One cup of brown rice two cups of beans,handful of low fat ham

Afternoon two rice cakes topped with one table spoon of Peanut butter,two table spoons of tuna one apple

tea one cup of pasta,pickles,185g can of tuna,rocket,tomatoes and milk

Before bed posing practise

[Gym rat]

Quads today

Leg extensions 1x15 59kg,3x10-12 93kg,100kg,107kg

Smith machine squats 3x10-12 100kg,110kg,120kg

Power bag walking lunges 3x15 10kg power bag,15kg power bag,25kg power bag

Leg press 3x10-12 280kg,320kg,340kg

Smith machine squats FST-7 7x15 100kg for the seven working sets

Had a good train this morning plus it was a warm one as well and the first day of my new program that I made up during the weekend also when I got home from work my 1kg bag of EAT me whey was waiting for me at the door which is good news so I dont have to use my back up option which was buy a small tub of whey when I arrive in Wellys on Wednesday plus the weather will be nice and sunny when I arrive in Wellys which will be heaps better then last year when i arrived in Wellys.Eats for today are

Breakfast One cup of oats with two eggs,one banana,two tsp of flax seed,one cup of yoghurt,multi

Pre training handful of raision,500ml of milk

Lunch one cup of brown rice,two cups of mixed veggies,one cup of beans,185g of tuna

Afternoon tea two rice cakes with one table spoon of peanut butter,two table spoons of tuna forgot to bring a apple with me but had a apple when I got home from work

Tea pasta with a veggie sauce and milk

before bed posing practise and protein shake

[Gym rat]

Chest and calfs today

DB incline press 1x15 20kg's,3x10-12 30kg's.32kg's,36kg's

Flat bench fly's 3x10-12 22kg's,24kg's,26kg's

Flat DB bench press 3x10-12 32kg's,36kg's,38kg's

Flat bench cable fly's FST-7 7x10-12 50pps for the seven working sets

Calf press 3x10-12 4pps,5pps,6pps

Standing calf raise 3x10-12 180,225,255 in pounds

Seated calf raise FST-7 7x10-12 60kg for the seven working sets

Had good train this morning and I showed a member at the gym my progress pics that I have on my phone and he was amazed on how lean that I look including how rip my calf are.Hope to catch up with Joe Ulberg when I am in Wellys that's if I see him when I am training at Les Mills Extreame.Wont be having a train at Les Mills out in the Hutt plus I thought it was to much of a pain on getting out there plus it took me a hour trying to find it.Eats for today are

Breakfast One cup of oats with two eggs,two tsp of flaxseed,one cup of yoghurt,banana,protein shake,multi

Pre training handful of rasions,500ml of milk

Post training Protein shake

Lunch Binhap Korean dish

Afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoons of tuna,one apple,

Tea cottage pie

Before bed Posing practise protein shake

[Gym rat]

Back today

Chin ups 3x12 body weight

Bent over BB row 3x12 70kg,80kg,100kg

One arm Db row 3x12 35kg,37.5kg,40kg

Single arm iso lateral row 3x12 40kg,45kg,60kg

Back extensions 3x15

Straight arm pulldowns FST-7 7x15 27.5kg's for the seven working sets

Had a good train plus it was hot in Les Mills extreme and I was sweating buckets while I was training back.When I was doing bent over rows I saw a guy doing squats with his head down I thought not my problem if he get's bad neck problems later on in life.Stopped by the house caught up with M.t and Drizzt before having a feed of Nandos for tea.I have got a fridge in my room where I staying when I am in Wellys for the sevens which is good which means I will be able to have my normal breakfast which is good news.Had a good flight up to Wellys had to change planes in CHCH plus it was moving being in CHCH since the quake.Eats for today are

Breakfast One cup of oats with one banana,two eggs,one cup of yoghurt,two tsp of flaxseed,multi,protein shake

Morning tea one apple

Lunch Chicken bento

Pre training 300ml of milk banana

Post training/afternoon tea Protein shake,bean salad with one chicken breast

Tea half chicken with rice from Nandos

Before Bed protein shake

[Gym rat]

Shoulder and hamstrings today

Iso Hammer shoulder press 1x15 30kg, 3x10-12 50kg,60kg,70kg

Db lateral raise 3x10-12 12.5kg's,15kg's,17.5kg's

DB front raise 3x10-12 12.5kg's,15kg's,17.5kg's

Rear delt flys 3x10-12 60,70,80 in pounds

Single arm cable lateral raise FST-7 11.5kg or 23 pounds for the seven working sets

Lying hamstring curls 3x10-12 80,130,160 in pounds

Seated leg curls 3x10-12 130,140,160 in pounds

Standing leg curls FST-7 7x15 60 pounds for the seven working sets

Caught up with Joe Ulberg just for short time at the gym and Joe Ulberg said to me that I am looking good which I thought was pretty cool and Joe Ulberg is five weeks out from the Aussie pro show.It was another hot one in the gym.Enjoyed the sevens parade it was a good one seeing all the team manged to get my photo taken with a few of the sevens boys like DJ Forbs and I shaked Titch hand.Seeing lots of hottties when I am walking the streets of Wellys plus it is making me feel a bit :shifty: plus I am thinking bring on more hotties at the sevens that I will be able to see.Not to sure at this stage I will have time on Friday morning when I am making way to the sevens to up date my journal if not I will have to do a double post which is combo of what I trained on Friday including what I had to eat plus what I had to eat it's been very hot since I have arrived in Wellys plus very warm in the gym as well.Eats for today are

Breakfast one cup of oats with two eggs,2tsp of flax seed,two eggs,two small yogurts,one banana,multi ,protein shake

Pre training Mother energy drink

Post training protein shake,two half chicken breast with bean salad

Lunch chicken teriyaki

Afternoon tea same thing but with Miso soup

Tea half chicken with rice from Nanados

Before bed Protein shake

[Gym rat]

Yesterday was arms

Reverse curls 3x10-12 25kg,28kg,30kg

Over head cable curls 3x10-12 30pps,40pps,45pps

BB curls 3x10-12 30kg,35kg,40kg

DB hammer curls FST-7 7x15 24kg's for the seven working sets

Triceps pushdowns 3x12 55,70,85 pounds

Triceps overhead cable extensions 3x12 60.70,100 in pounds

Dips 3x15 body weight

DB triceps donkey kickbacks FST-7 7x15 18kg's for the seven working sets

Had a good train yesterday before making my way to sevens plus seeing more hot chicks while I was walking along Lamberton quy including checking out the hotties at sevens.Went in the Hertzs Sevens fashion Parade which was wicked.I got cheered on by a few hotties didn't do any posing but I in with a chance to win 10 grand :pray: It was a warm one yesterday while I was walking to the cake tin also I was listing to Back in Black on my I pod about five times while I was walking and I have been eating clean at the sevens as well.I hope the Kiwis can take it out planing on hitting Courtney place after the sevens regardless of who wins the Welly sevens .Eats for yesterday were Breakfast One cup of oats,two tsp of flaxseed,one banana,two small yoghurts,two eggs,multi,protein shake

Morning tea chicken bean salad with balsamic dressing,protein shake

Lunch teriyaki salmon

Afternoon tea pro active Protein bar

tea lamb mardras which was very nice =P~

before bed profit

[tomsammce]

Who u at 7s with ratty?

[Gym rat]

Had a wicked and epic time at the sevens and seeing so many strange costumes didn't win ten grand oh well I tryed felt very tired and out of when I got back to where I was staying after I went to the after party on Courtney Place and i was there for short time.I did eat clean for all of the sevens just by having protein bars did have Lamb Madras which was very nice.I checked out Rugby League park this morning plus it cool seeing where the Hurricanes train plus the Lions.Ran into SoundsGood when I walking along Lamberton including seeing more Hotties and when I did see more Hotties I thought in the words of WWE Hall of famer Ron Simmons Dam =P~ :shifty: .Saw one guy dressed as Bumble bee and he did a good job.I went to the sevens on my own.Eats for yesterday were

Breakfast One cup of oats with two eggs,one banana,two small yogurts,multi,protein shake

Morning tea protein bar and apple

Lunch Combo Sushi

Afternoon tea protein bar

Tea lamb madras ,protein bar felt hungry still

Before bed P30 protein shake

Eats for today are

Breakfast One cup of oats with two eggs,banana,2tsp of flaxseed,,two small of yogurts,multi,protein shake

Morning tea protein bar

Lunch foot long teriyaki sub

Afternoon tea HPLC bar and apple

Tea half chicken with rice from Nandos.

Before bed protein shake

[Gym rat]

Quads today

Leg extensions 1x15 61kg,3x12 93kg,100kg,107kg

Smith machine squats 3x12 100kg,110kg,120kg

Lunges with a power bag 3x15 used a 20kg power bag for the three sets

Leg press 3x12 280kg,320kg,340kg

Smith machine squats FST-7 7x15 100kg for the seven working sets

Had a good train this morning and I got my photo taken with Joe Ulberg and give me some very helpful tips which I will use and pass them on to my coach which pose in front of the mior and with out the mior.After I caught up with Joe Ulberg I thought might have to look on google to find which pros and including which Kiwis are competing in the Aussie pro show in four weeks time.Bought myself a Warriors umberlla from Ryos to keep me dry while I was walking Wellys today.Watched the Super Bowl at Lanes and I was the only there got served by a hottie who worked there plus she give the look which made me feel a bit :shifty: .In the years that I have been watching the super bowl I saw the power go out in the third quater which would probley be first in Super bowl history with the power being off for half a hour. It was a good game with Ravens wining 34 to 31 against the 49ers.I forgot to mention I had a nice massage last night plus it my first time having one plus it felt good after going hard at the sevens.Eats for today are

Breakfast One cup of oats with one banana,two eggs,2tsp of flaxseed ,2 small yoghurts,banana,multi,proetin shake

pre training long back cofffie,banana

Post training protein bar,proetin shake

Lunch fajitas with chicken with water

afternoon tea green salad with beef with water drinks during super bowl water

Tea half chicken with rice

Before bed proetin shake

[nzmusclemonster]

Who u at 7s with ratty?

Bibby didn't take me up on my offer to meet up and get photos with hottys :shifty: :?

[Gym rat]

Today I had the day from hell because of the plane that I was suspose to be on when I was leaving Wellys had motor problems and I was planing on going to the gym this afternoon when I got back from Wellys.So I got put on the half past ten flight from Wellys to Christchurch and I was in Christchurch airport from 11 to 4 thank god the Antarctic center was close by so I went there for a couple of hours to past the time and manged to eat clean while I was in Christchurch airport and plan for this week is chest and calfs on Wednesday,Back on Thursday,Friday shoulders hamstrings,Saturday arms.While I was wondering around in Christchurch airport I had a thought which I hope dont have a day like when I travel up to Aucks for the Pan's in August while I am low on carbs.Eats for day are

Breakfast One cup of oats with two eggs,banana,two small yoghurts,2tsp of flaxseed,multi,protein shake

Morning tea pro active protein bar banana

Lunch chicken phud thai

Afternoon tea sushi sandwhich

Tea chile and salad

Before bed protein shake

[Gym rat]

Chest and calfs today

DB incline press 1x15 20kg's,3x12 30kg's,34kg's,38kg's

Flat bench fly's 3x12 22kg's,24kg's,26kg's

Flat db bench press 3x12 30kg's,34kg's,38kg's

Flat bench fly's FST-7 7x15 50pps for the seven working sets

Calf press 3x12 4pps,5pps,6pps

Standing calf raise 3x12 180,225,255 in pounds

Seated calf raise FST-7 7x15 60kg for the seven working sets

Had a good train this morning and weighed myself to see if my weight was the same and it was 95 kg flat plus I thought if was eating junk when I was at the sevens I image that it would be a bit high as well.Bought myself new 21 speed bike after the chain and the back cable for my old bike was stuffed or past it's used by date.I bought a Bauer comfort 20 midnight blue and it was on sale for $298 from cycle world.Eats for today are

Breakfast One cup of oats,2 eggs,2 tsp of flaxseed,banana,one cup of yoghurt,protein shake,multi

Pre training handful of raisions,500ml of milk

Post training protein shake

Lunch salmon sushi

Afternoon tea Pro active protein bar

tea not sure yet but will add later on

Before bed posing practise,protein shake

[greemah]

sounds like ur training and diet is going to plan Gymrat, are you going to post progress pics?

[jimmybro1]

sounds like ur training and diet is going to plan Gymrat, are you going to post progress pics?

Second this!

[Gym rat]

Back today

Chin up's 3x12 body weight

Bent over BB row 3x12 70kg,80kg,100kg

One arm DB row 3x12 34kg,38kg,40kg

Single arm Iso lateral row 3x12 45kg,50kg,60kg

Back extensions 3x15

Straight arm pulldowns FST-7 7x15 80 pounds for the seven working sets

Had good train this morning took me just a hour to do train plus today would have been shoulders and hamstrings because of my flight problems what I had on Tuseday when I was coming back from the sevens that's cool with me doing back on Thursdays.When I was leaving the gym I dropped off my food log book at the front desk asking to be passed on to my coach and I left a message saying that I was eating clean when I was in Wellys for the sevens.Not to sure at this stage when I will be meeting up with my coach.Last night I had my first posing practise since the 28th of Jan it went well manged to get all the compulsary poses down right.I thought I would be a bit rusty and pretty good as well

sounds like ur training and diet is going to plan Gymrat, are you going to post progress pics?

The next set of progress pics will be coming when I see my coach next not to sure when that will be.Eats for today are

Breakfast One cup of oats with two eggs,two tsp of flaxseed,banana,one cup of yoghurt,multi,proetin shake

Pre training handful of raisions,500ml of milk

Post training Proetin shake

Lunch One cup of brown rice,two cups of mixed veggies,one cup of beans,185g of tuna

Afternoon tea two rice cakes,topped with one table spoon of peanut butter,two table spoon of tuna,one apple

Tea corn on the cob,pasta with shirmp

Before bed posing practise/proetin shake

[Gym rat]

Shoulders and hamstrings today

Iso shoulder press 1x15 30kg,3x10-12 50kg,60kg,70kg

Db lateral raise 3x12 14kg's,18kg's,18kg's

DB front raise 3x12 14kg's,18kg's,20kg's

Reverse pec deck 3x12 60,70,80 in pounds

Single arm cable lateral raise FST-7 7x15 20 pounds for the seven working sets

Lying hamstring curls 3x12 46kg,59kg,66kg

Seated leg curls 3x12 46kg,59kg,66kg

Standing leg curls FST-7 7x15 60 pounds for the seven working sets

Had a good train this morning my coach walked past me while I was doing standing leg curls and said to me that he will be seeing me this month not to sure when that will be.For when I do fly up to Aucks for the Pan's between now and then I am going keep an eye out for and grab a set or any cheap flights whichm would be the thing to do instead of getting my plane ticket right away.

Eats for today are

Breakfast one cup of oats with two eggs,two tsp of flaxseed,one cup of yoghurt,multi,proetin shake,handful of raisions.

Pre training handful of raisons

Post training protein shake

Lunch one cup of brown rice,one cup of beans,two cups of mixed veggies,185g of tuna

Afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoons of tuna,one apple

Tea one cup of brown rice with cups of beans,185g of tuna

Before bed posing practise/protein shake

[Gym rat]

Arms today

BB reverse curls 3x12 25kg,28kg,30kg

Overhead cable curls 3x12 35pps,40pps,50pps,

BB curls 3x10-12 30kg,35kg,40kg

DB hammer curls FST-7 7x15 24kg's for the seven working sets

Triceps pushdown 3x12 50,55,65 in pounds

Triceps overhead cable extensions 3x12 80,90,100 in pounds

Dips 3x15 body weight

DB triceps donkey kickbacks FST-7 7x15 18kg's for the seven working sets

Had good hard train this morning which took me a hour to train arms.I am booked in to see my coach on Tuesday morning at 9am and I am hope my body fat is still the same as it was the last time :pray: and fingers crossed.Bought myself a front light for my bike from Cycle world including a new USB cable for dumping my photos on to my lap top .Eats for today are

Breakfast one cup of oats with two eggs,two tsp of flax seed,one apple chopped and cooked in with my oats,one cup of yoghurt,multi,protein shake

Pre training one apple

Post training Protein shake

Lunch Salmon sushi

Afternoon tea two rice cakes topped with one tablespoon of peanut butter topped with handful of low fat ham,one apple

Tea home made pizza milk

before bed Posing practise/Protein shake

I forgot to mention last night I made a countdown timer for the Pan pacific comp in Aucks and I did that on timeanddate.com

[Gym rat]

Rest day today had lunch with my dad in town today went to Capers for the first time for you guys who dont live in Dunedin Capers is a cafe in Dunedin.Eats for today are

Breakfast Once cup of oats with two eggs,two tsp of flax seed,one cup of yoghurt,one banana,protein shake multi

Morning tea handful of raisons,500ml of milk

Lunch Stewart Island grilled salmon with beet root salad

Afternoon tea two rice cakes topped with one table spoon of peanut butter,topped with handful of low fat ham one apple

tea blue cod,corn on the cob,milk

Before bed Posing practise /protein shake.

[Gym rat]

Quads today

Leg extensions 1x15 59kg,3x12 93kg,100kg,107kg

Smith machine squats 3x12 100kg,110kg,130kg

Power bag walking lunges 3x15 10kg bag,15kg,25kg bag

Leg press 3x12 280kg,320kg,340kg

BB squats FST-7 7x15 80kg for the seven working sets

Had a good training plus I was sweating buckets as well while training hard plus I was thinking after I was done training I wonder if there will be any changes to my training when I see my coach on Tuesday morning including my diet as well.I hope I have a better week this week after last week from hell :pray: Eats for today are

Breakfast One cup of oats,two eggs,one cup of yoghurt,two tsp of flax seed,banana,multi,protein shake

Pre training handful of raisons,500ml of milk

Lunch one cup of brown rice,two cups of mixed veggies,one cup of beans,185g of tuna

Afternoon tea two rice cakes,topped with one table spoon of peanut butter,two table spoons of tuna one apple

Tea phud Thai with chicken and glass of trim milk

Before bed posing practise/proetin shake

[Gym rat]

Chest and calfs today

DB incline press 1x15 20kg,3x10-12 30kg's,34kg's,38kg's

Flat bench flys 3x10-12 22kg's,24kg's,28kg's

Flat DB bench press 3x10-12 34kg's,36kg's,40kg's

Pec deck FST-7 7x15 42kg for the seven working sets

Calf press 3x10-12 4pps,5pps,6pps

Standing calf raise 3x10-12 195,225,255 in pounds

Seated calf raise FST-7 7x15 60kg for the seven working sets

Before I trained this I met up with my coach and my coach thought that I did a very good job on eating clean when I was in Wellys for the sevens, my stats got taken as well wont say what they are just be on the safe side in the event if a fellow athlete from the class that I am competing in is reading this.I will be going a four week bulk since I am head of what I am doing,During my four week bulk I will be having two pices of toast with my normal breakfast that having already including a small bit of olive oil with my shake with breakfast and before bed also dextrose in my post training shake to help spike my insule levels.Progress pics of me will be coming tonight.Training was good this morning was plaining on doing flat bench cable flys for FST-7 instead I did pec deck.Eats for today are

Breakfast One cup of oats with two eggs,two tsp of flax seed,one cup of yoghurt,one banana,multi,protein shake

Before training handful of rasions

Post training protein shake

Lunch one cup of brown rice,two cups of mixed veggies,one cup of beans,185g of tuna

Afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoons of tuna,one apple

tea steak,spuds,broccoli,beans

Before bed protein shake and posing practise

I forgot to mention that next year my coach wants me to compete in the big boys ie Physique and I showed my coach the date on my phone August 17th game day :twisted: and thinking of music to pose to when I hit the stage for the first time on August 17th.

[AZIDE]

.

[Gym rat]

Back today

Chin up's 3x12 body weight

Bent over bb row 3x12 80kg,90kg,100kg

Onen arm DB row 3x12 34kg,38kg,40kg

Single arm iso lateral row 3x12 45kg,55kg,60kg

Back extensions 3x15

Straight arm pulldowns FST-7 7x15 80 in pounds for the seven working sets

Had a good train this morning notice that there was small crack in my shaker so I had to stop Supplement me to buy a new shaker also today was first day of my four week bulk.It was a bit strange having toast with my breakfast can't remeber when the last time I had toast with my breakfast forgot to mention last that I can have cheat meal once a week looking forward to having cheat meal on Saturday not to sure what that will be thou eats for today are.

Breakfast One cup of oats with two egg,two tsp of flax seed,one banana,one cup of yoghurt,protein shake with two caps of olive oil,two pices of toast with peanut butter,multi

Before training handful of raisons,500ml of milk

Post training Proetin shake with two table spoons of dextose

Lunch One cup of brown rice,two cups of mixed veggies,one cup of beans,185g of tuna

Afternoon tea two rice cakes topped with one table spoon of peanut butter,apple

Tea pasta,salmon,peas,milk

Before bed proetin shake with two caps of olive oil/posing practise.

[Hitro]

Where's those progress pics ratty?

[Gym rat]

Yesterday was shoulders and hamstrings

Iso hammer shoulder press 1x15 30kg,3x10-12 50kg,60kg,70kg

Db lateral raise 3x12 14kg's,16kg's,18kg's

DB front raise 3x12 14kg's,16kg',18kg's

Reverse Pec deck 3x12 60,70,80 in pounds

Single arm cable lateral raise FST-7 7x15 20 pounds for the seven working sets

Lying hamstring curls 3x12 46kg,52kg,59kg

Seated leg curls 3x12 46kg,52kg,59kg

Standing leg curl FST-7 7x15 60 pounds for the seven working sets

Had good train yesterday plus I had insane pump in my hamstrings and walking up the stairs at work was a killer and I thinking could someone please get me some leg claipers asp :shifty: :pfft: .I have deciaded to pose WWE the kings of kings when I hit the stage in August after I mention to my coach on Tuseday about what I music that I am thinking of posing to which was John Cena My time is now after I listen to the King of Kings of my Ipod at work I thought I will use the Kings of Kings plus I am planing on having a kick ase posing routune which will wowm the judges and the crowd as well.Eats for yesterday were

Breakfast One cup of oats with two eggs,one cup of yoghurt,two tsp of flax seed,banana,mult,proetin shake with two caps of olive oil,two pices of toast with peanut butter

Pre training handful of raisons,500ml of milk

Post training Protein shake with two table spoons of dextose

Lunch One cup of brown rice with one cup of mixed veggies,one cup of beans,185g of tuna

Afternoon tea two rice cakes topped with one table spoon of peanutbutter,one apple

Tea Korean cant remeber the dish what I had

Before bed posing practise,Protein shake with two caps of olive oil

Arms today

Reverse curls 3x10-12 25kg,28kg,32kg

Over head cable curls 3x10-12 35pps,45pps,50pps

BB curls 30kg,35kg,45kg

DB hammer curls FST-7 7x15 26kg's for the seven working sets

Triceps push downs 3x12 60,65,70 in pounds

Triceps overhead cable extensions 3x12 80,90,110 in pounds

Dips 3x15 body weight

DB triceps donkey kick backs FST-7 7x15 18 kgs for the seven working sets

Had a good train this morning and come to think of it will tell you guys my stats six months out from the Pan Pacific champs chest is 37 inches,waste 30 both arms 17 inches,quads 25,5 inches and calfs 17 inches.Got my order in the mail today from NZ muscle I got a shaker,BSC Hyroxdro burn lo carb balls,Gaspari creatine.Looking forward to having a cheat meal on Saturday plus it will my first cheat meal in a while cant recall the last time that I had cheat meal which was sometime towards the end of last year but not to sure which month that was.One thing I have notice since I have started this four week bulk cycle it feels strange having bread with my breakfast when normaly I don't have toast with my breakfast and the only time that I would have bread is when I am having a sub from subway.Eats for today are

Breakfast one cup of oats with two eggs,one banana,2tsp of flaxseed,one cup of yoghurt,protein shake with two caps of olive oil

Pre training handful of raisons,500 ml of milk

Post training protein shake with two table spoons of dextose

Lunch one cup of brown rice with one cup of beans,two cups of mixed veggies,185g of tuna

Afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoons of tuna one apple

Tea couscous with two cups of peas,185g of tuna milk

Before bed posing practise protein shake with two caps of olive oil