Gymrat's journey to the bodybuilding stage

[Gym rat]

Rest day today spent a couple of hours putting page markers in my training log book so I will have a easy time finding what I am looking for ie cut and bulk cycles etc also I add in blood and guts training which I will be using when I am three weeks out from August 17th plus doing blood and guts training while I am low and carbs that should be hard but fun also looking forward to doing.Not to sure at this what type of cardio that I will be doing when I start cutting on June 10th.Notice yesterday when I was having a look at my last bulk cycle before I have start dieting down for the comp there is a week in between I start to diet down.When I start my two week cut starting on Monday and when I see any junk food I will think yuck which would include when I go into town or bike past any fast food outlet etc.Eats for today are

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

mulit

Morning tea handful of raisions,500ml of milk creatine

Lunch one cup of brown rice,two cups of mixed veggies,one cup of beans,handful of low fat ham

Afternoon tea kumara with roast chicken,broccoli and milk

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

[Gym rat]

Quads today

Leg extensions 1x15 46kg,3x15 52kg,59kg,66kg then 15 forced reps

Smith machine squats 3x15 70kg,75kg,80kg then 15 forced reps

Power bag walking lunges 3x15 with a 25kg power bag

Leg press 3x15 200kg,240kg,260kg the 15 forced reps

BB squats FST-7 7x15 60kg for the seven working sets

Today was my first day of my two week cut which means that I am off bread for two weeks plus olive oil and dextrose and no cheat meals as well.When I was done training I did eight minutes on the rower plus it felt strange doing cardio in the gym for the first time in a while when I was done my legs were like jelly and I had to grab on to the rower that was next to the rower and walking up the stairs to the circuit room was fun I looked like a old dude who lost there walking stick.Saw my coach while I was doing power bag walking lunges in the circuit room and showed my coach my log book with page markers also I asked did you get my text about taking photos of me .Guys if you are wondering why there isn't any pics of me for this month because of this will be the same and the next set will be coming next month plus as I get closer to the show.The word of me competing is starting to spreed at gym after a few people of notice me posing in the circuit room.Found out today that Flex Lewis is coming to Dunedin on Wednesday after one the nice friendly people from Supplement me stopped by world at dropped of a poster saying that Flex Lewis will be at Supplement me and I thought sweet also about time a IFBB pro came to Dunedin and hope it will be a sigh of things to come when IFBB pro's come from overseas and NZ pro's as well.Which got me thinking back to last year when Ronnie came to NZ and the same with Phil Heath as well. and I was a bit gutted when they didn't come to Dunedin.Planing on bring my camera with me so I can get my photo taken with Flex Lewis and add it to my journal.Eats for today are

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

Pre training 500ml of milk,creatine raisions,

Post training protein shake

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

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

Tea low fat sauages with beans brown rice and milk

Before bed protein shake and posing practise

[Gym rat]

Chest and calfs today

DB incline press 1x15 20kg's,3x15 22kg's,24kg's,26kg's plus 15 forced reps

Flat bench flys 3x15 16kg's,18kg's,20kg's plus 15 forced reps

Flat Db bench press 3x15 24kg's,26kg's28kg's plus 15 forced reps each set

Flat bench cable flys FST-7 7x15 50pps for the seven working sets

Calf press 3x15 3pps,4pps,5pps, plus 15 forced reps each set

Standing calf raise 3x15 135,150,165 plus 15 forced reps each set

Seated calf raise FST-7 7x15 30kg for the seven working sets

Had a good train this morning also did eight minutes on the rower as well when I was done getting off the rower was not has hard compare to yesterday but my calfs were pumped plus walking up the stairs to the circuit room were screaming like hell including walking up the stairs at work plus I thought of phrase which is you know when you are a bodybuilder when you hate walking up stairs after a sick nasty calf train.I am fizzing about getting my photo taken with Flex Lewis on Wednesday plus I have got my camera with me as well for when I do get my photo taken with Flex Lewis might pose with him as well.Question for you guys would you like to see a photo of me with Flex Lewis?Eats for today are

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

pre training handful of raisons,500ml of milk creatine

Post training protein shake

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

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

Tea Korean dish for tea

Before bed protein shake posing practise

[tomsammce]

How much money u raised now?

[Gym rat]

How much money u raised now?

Still at 72 dollars which is bit of a worry and I hope I get more money raised soon :pray:

[tomsammce]

Ohhh emmmm geeee!! Gym rat answered me!!

U needa post videos and photos man, then we will all be motivated to pay some money. Put up a video of u training and saying a few sentences and I guarantee you it will grow overnight!!

[Gym rat]

Back and cardio today

Chin up's 3x15 body weight

Bent over bb row 3x15 65kg,70kg,73kg, plus 15 forced reps each set

One arm DB row 3x15 26kg,28kg,30kg then 15 forced reps each set

Single Arm iso lateral row 3x15 35kg,40kg,45kg the 15 forced reps each set

Back extensions 3x15

Straight arm pulldowns FST-7 7x15 90 pounds for the seven working set

Eight minutes on the rower

Had early train this morning because of Flex Lewis being at supplement me which was very cool and wicked.When I saw the size of Flex Lewis calfs I thought sh*it me those calfs put my 17 inch calfs to shame also I got my photo taken with Flex Lewis which I will put up later on in the week.I overherd while I was in Supplement me that there trying to get Phil or Ronnie to come to Dunedin which would be very awesome.Saw a few people from my gym there as well and told a few other people know that I am competing plus they thought that was cool.Showed a few of my co workers the photo me with Flex plus they thought that was cool.Over all I thought it was very cool seeing Flex Lewis in person after I have see him in Flex and various videos that I have watched on youtube with Flex Lewis in them.Eats for today are

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

Post training/Morning tea protein shake and apple

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

two rice cakes with one table spoon of peanut butter ,two table spoons of tuna.one apple

Tea Spaghetti with can of chicken two cups of peas and milk

Before bed protein shake and posing practise.

[Gym rat]

Shoulders,hamstrings and cardio

Iso hammer shoulder press 1x15 30kg,3x15 40kg,43kg,45kg then 15 forced reps each set

DB lateral raise 3x15 12kg's,14kg's,16kg's then 15 forced reps each set

Db front raise 3x15 12kg's,14kg's,16kg's then 15 forced reps each set

Reverse pec deck 3x15 40,50,59 in pounds then 15 forced reps each set

DB lateral raise FST-7 7x15 12kg for the seven working sets

Lying hamstrings curls 3x15 32kg,39kg,46kg plus 15 forced reps each set

Stiff legged deadlifts with dbs 3x15 26kg's,28kg's,30kg's plus 15 forced reps each set

Standing leg curls FST-7 7x15 50 pounds for the seven working sets

I had a good train this morning plus the Fiji rugby arrived at my gym while i was training and I saw some big boys mostly in there front row and saw some good size for there backs as well which made things a bit busy being a Thursday morning compare to what it is normaly on a Thursday when it is quiet plus it is was cool see the Fiji in the gym kind of remind me when I saw England and Ireland at the gym during the world cup.Did my fourth cardio in my first cut cycle after tomorrow I will be half way in the way of cardios in this current cut cycle.Eats for today are

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

Pre training handful of raisions,500ml of milk,creatine

Post training protein shake

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

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

Tea pasta with corn on the cob,ham and milk

Before bed posing practise/protein shake

[Gym rat]

Arms today and cardio

Reverse curls 3x15 25kg,28kg,30kg plus 15 forced reps each set

Over head cable curls 3x15 25pps,30pps,35pps plus 15 reps each set

Bicep cable curls 3x15 60,70,80 in pounds plus 15 reps each set

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

triceps cable pushdowns 3x15 50,55,60 pounds plus 15 reps per set

triceps overhead cable extensions 3x15 60,70,80 in pounds then 15 reps per set

Dips 3x15

DB triceps overhead cable extensions FST-7 7x15 18kg's for the seven working sets

Had a good train today plus I am half way through this current rest and pause cycle after I was done training did three rounds of posing in the circuit room was planing on doing a few rounds of my rountine but my I pod went flat on me and that will have to wait for tonight.Nearing the half way point of this current cut cycle and when I was biking home from work I was thinking this first cycle has gone by quick and the same for this rest and pause.Monday will be the start of week three in this current rest and pause cycle.Things have I have notice so far in the first week of this cut it feels a bit strange for me doing cardio in the gym compare to what I am use to with general biking around etc when I am out on my bike.Eats for today are

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

Pre training handful of raisions,500ml of milk,creatine

Post training protein shake

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

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

Before bed protein shake,posing practise

[Pseudonym]

U needa post videos and photos man, then we will all be motivated to pay some money.

Seen these? They won Photo of the Month, the same month you took Post.

[tomsammce]

U needa post videos and photos man, then we will all be motivated to pay some money.

Seen these? They won Photo of the Month, the same month you took Post.

Mean.

Found my new avi

[tomsammce]

Ratty srs man, I never thought if see the day of progress pics.

What is this donation thing ill put some cash in for u because u came through... I still think ur a stain but I'm a man of my word as all the bike riders know.

[tomsammce]

Ratty brah I'm in Dunedin 23rd-31st... Wanna train?

[Gym rat]

Rest day today

I am looking forward to Monday when I can give my co workers huge stick about the Canes beating the Highlanders last night which was nerve racking the final five and half minutes and thank god the Canes won sweet,text one of my co workers after the game last night and said What's up Highlanders fans it' hammer time.Sunday will be the halfway point of my first of two cut cycles and it's going good.Before I went into town just to have a wonder around was thinking of having a Musashui growling energy bar which got in my bag of goodies for my afternoon tea until I look at the calorie content which is 378 cals.I thought since I am on two week cut I will have a carb lite bar instead which has a lower calorie content of 120 cals and a cal difference of 258 cals.I will save to energy bar for my second four week bulk cycle instead.Thinking of posing to John Cena My time is now when I do the NABBA South island show after the Pan Pacific show.Eats for today are

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

Morning tea handful of rasions,creatine,500ml of milk

Lunch one cup of brown rice with two cups of peas,handful of low fat ham

Afternoon tea carb lite bar and apple

tea home made pizza

Before bed protein shake and posing practise.

I will think about that Tom and I will let you know

[Gym rat]

Rest day today Spent most of the morning listing to the forth day of the second test from the Basin between England or the black caps until the rain set in from Wellys.Added cardio to normal training which I forgot to add last week to my training look book until the end of the week I just remeber I have a two week cut when I am doing normal training also ordered a bag of banana whey from Eat me hope it taste nice when I do get it.Eats for today are

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

Morning tea handful of raisions,500ml of milk,creatine

Lunch one cup of brown rice with one cup of beans,two cups of mixed veggies,handful of low fat ham

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

Tea chicken with kumara,beans and milk

Before bed protein shake and posing practise

[Gym rat]

Quads and cardio

Leg extensions 1x15 46kg,3x15 52kg,59kg,66kg plus 15 forced reps each set

Smith machine squats 3x15 75kg,78kg,80kg plus 15 forced reps each set

Power bag walking lunges 3x15 with 25kg bag

Leg press 3x15 200kg,240kg,260kg plus 15 forced reps each set

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

Still on a high after meeting Flex on Wednesday plus talking to Flex which has helped lots on my journey to August 17th.Had a good train today plus I had to stop off at Cycle world on the way to the gym to get my front brakes tighten after I was having a hard time to stop when I am out biking .Cardio is going good in this first of two cut cycles.Getting off the rowing machine wasn't has hard unlike compare to last Monday which was a strugle plus did a couple of rounds of posing as well and paid for my order of banana whey from Eat me after the gym.For the next few days I will be out with my whey but I will mange ok.While I was getting near work I was thinking the next time around when I do start to run out I thought I be best to order a bag of whey for Eat me so I will have a bag ready when I do run out.Eats for today are

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

Pre training apple and creatine

Lunch One cup of brown rice 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 Thai various Thai dishes

Before bed posing practise

[Gym rat]

Chest,calfs and cardio today

DB incline press 1x15 20kg's,3x15 22kg's,24kg's,26kg's plus 15 forced reps each set

Flat DB bench fly's 3x15 16kg's,18kg's,20kg's plus 15 forced reps each set

Flat DB bench press 3x15 24kg's,26kg's,28kg's plus 15 forced reps each set

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

Calf press 3x15 3pps,4pps,5pps plus 15 forced reps each set

Standing calf raise 3x15 135,150,165 plus 15 forced reps each set

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

eight minutes on the rowing machine

Had a good train this morning also a good cardio as well.I am slowley getting use to doing cardio in the gym but feels strange still compare to what I am use to when I am out riding my bike.Last night while I was watching a video of Mark Stewart's routine from last years NZIFBB South Islands on youtube I notice that he was wearing sunnies I thought that's not a bad idea I might just do that.I have got three more cardio's to do in this current cut cycle before I start to bulk on Monday.Today while I was at work I was think dam it please hurry up next Saturday so I can have a cheat meal which brings me on to eats for today are

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

Pre training 500 ml of milk,handful of raisons,creatine

Lunch one cup of brown rice with 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 burger with out the bun,spuds and corn on the cob

Before bed posing practise

[Gym rat]

Back and third last cardio in first cut cycle

Chin up's 3x15 body weight

Bent over BB row 3x15 65kg,70kg,73kg plus 15 forced reps each set

One arm DB row 3x15 26kg,28kg,30kg plus 15 forced reps each set

Single arm iso lateral row 3x15 35kg,40kg,47.5kg plus 15 forced reps each set

back extensions 3x15 body weight

Before I got ready to go the gym I made my routine for when I do the NABBA South Islands after the Pan Pacific got some ideas off youtube and the video footage was from the NZIFBB South islands some in the 90's not to sure which year but it was still fun to watch.I thought instead of using John Cena my time is now for my routine I thought I go old school WWE and use Taz them instead and wear the sunnies as well.I forgot to mention yesterday while I was doing posing in the circuit room one of the trainers at my gym did overhead walking lunges with a binder and two other people thought that was funny plus I thought it was funny as well .Got my order from Eat me when I got home from plus I thought that was very quick after I paid for it on Monday.Had a good train this morning also did a few rounds of posing after I was done training.Looking forward to starting my second bulk cycle on Monday plus Monday being a public holiday in Dunedin as well sweet and three days of work next week as well \:D/ then Easter weekend as well.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 raisions,500ml of milk creatine

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 pasta,salmon,asperigush

Before bed protein shake and posing practise

[Gym rat]

Shoulders and hamstrings today

Iso shoulder press 1x15 30kg 3x15 40kg,43kg,45kg plus 15 forced reps each set

DB lateral raise 3x15 12kg's,14kg's,16kg's plus 15 forced reps each set

Db front raise 3x15 12kg's,14kg's,16kg's plus 15 forced reps each set

Reverse pec deck 3x15 40,50,60 plus 15 forced reps each set

Single arm cable lateral raise FST-7 7x15 15 pounds for the seven working sets

Lying hamstring curls 3x15 32kg,39kg,46kg plus 15 forced reps each set

Seated leg curls 3x15 39kg,46kg,52kg plus 15 forced reps each set

Standing leg curl FST-7 7x15 50 pounds for the seven working sets

Cardio 8 minutes on the rowing machine

Had a good train this morning also did a couple rounds of posing as well just mostly the complusary poses.While I was today I was thinking for the week of the comp in Aucks I will train upper body blood and guts also I will add that to my training log book for my plan for the Pan Pacific champs.One last cardio to do on Friday in my first cut cycle which has been good.Eats for today are

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

Pre training handful of raisons,500ml of milk,creatine

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,one table spoon of peanut butter,two table spoons of tuna,185g of tuna,one apple

Tea pasta,peas,ham and milk

Before bed posing practise,protein shake

[Grover]

Good stuff GR, although reading what you eat on your cut had my tummy rumbling with hunger as didn't seem like a lot of food.

Did somebody set this diet for you?

What is the calorie daily limit you are aiming for?

Is it working?

[Gym rat]

Good stuff GR, although reading what you eat on your cut had my tummy rumbling with hunger as didn't seem like a lot of food.

Did somebody set this diet for you?

What is the calorie daily limit you are aiming for?

Is it working?

Cheers Grover my coach told me to have two eggs with my oats and for the rest of diet I just made it up on my as for my calorie intake when cutting would be 3000 calories each day and for when I am bulking which will be starting on Monday 3500 calories each day.Yes by having two eggs in my oats it dose help by giving me extra engery.

[Gym rat]

Arms today

Reveres curls 3x15 25kg,28kg,30kg plus 15 forced reps each set

Overhead cable curls 3x15 25,30,35 in pounds plus 15 forced reps each set

Biceps cable curls 3x15 60,70,80 in pounds plus 15 forced reps each set

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

triceps cable pushdowns 3x15 50,55,65 in pounds plus 15 forced reps each set

triceps overhead cable extensions 3x15 60,70,80 in pounds plus 15 forced reps

Dips 3x15 body weight

DB triceps donkey kick backs FST-7 7x15

Had a good train this morning also it was my last cardio in the first of two cut cycles did a few rounds of posing as well just mostly the complusary poses after words.Went to New World afterwords to buy bread and dextrose as well when i start my second bulk cycle on Monday.While I was in New world and walking past the Easter eggs I thought might have small Easter egg for my cheat meal but something to think about between now and next Saturday when I do have a cheat meal.Eats for today are

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

Pre training handful of raisons with 500 ml of milk,creatine

Post training protein shake

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

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

tea basmati rice with two cups of beans,handful of cheery tomatoes, chop chop chicken in spring water

Before bed protein shake,posing practise

[Gym rat]

Rest day today

This morning I went The Black dog cafe to catch up with members from the Les Mills Dunedin bodybuilding club for a coffee it was good and thought after words since I am in the area might as well go to the gym to some posing practise for half a hour since I am in the area.Early in the week I was looking through the photos from last years shows on Keith Jolly's website Muscle Imaging finding a athlete who has a good V taper plus my height and built as well came across a photo of Aron Noble last years NABBA/WFF class four champ and thought that would be a good way to go when I start to diet down.Speaking of which Monday will be ten weeks to go when I have to start dieting down on June the 10th.When I was coming back from town I had a thought cross my mind which was I wonder if there is a process that I have to go through since I will be competing in two Feds this year.When I got home I emailed Suzie Patrick who is NABBA rep for Otago and Southland area and asked I will let you guys know what the answer is when I get a reply back.Eats for today are

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

Morning long black coffee,creatine

Lunch Teriyaki chicken sushi

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

tea homemade pizza

before bed posing practise and protein shake

[Hitro]

Do you have homemade pizza every Saturday ratty?

[Gym rat]

Do you have homemade pizza every Saturday ratty?

Yes I do have homemade pizza each Saturday and it low in fat but that will change when i start to diet down.