back to basics

[jono]

DB shoulder presses are awesome mate, good to see consistent progress.

CG Bench - Nuff said.

thanks man :grin: . well as if my diet hasnt been huge enough alrdy im about to kick it up even further for even more gains

[jono]

Jono, cant wait to see you at a lower bf %, your going to be one big beast !

lol thanks. i think i will look quite different at a lower bf %. i wont be dieting for the nzbb challange pics. for those pics the changes im going for are mass changes.

[Ash]

well as if my diet hasnt been huge enough alrdy im about to kick it up even further for even more gains

jono - if you've got the time, I would like to get an idea of what your daily meals look like (more or less).

Cheers

Ash

[Varven]

Repeating Ash's request,

would love to see your daily meal plan, cant fathom how you down so much food !

[jono]

jono - if you've got the time, I would like to get an idea of what your daily meals look like (more or less).

Cheers

Ash

Repeating Ash's request,

would love to see your daily meal plan, cant fathom how you down so much food !

ok guys heres a pretty standard day for me

meal 1 oats+tuna+fso+vitimins etc

meal 2 oats+tuna

meal 3 beef+rice

**train here**

meal 4 huge shake+fruit+vitimins

meal 5 beef+oats+fso

meal 6 tuna+rice

meal 7 veges+beef/chicken/fish+fso

meal 8 oats+tuna+fso+vitimins

fso = flax seed oil. so basically i dont have the fso right b4, or right after the workout. i normally have beef 2 or 3 times a day. normally about 350-400g each meal. tuna is ~200g. sometimes i have 400g tuna its really how im feeling at the time. the oats/rice basically i just have howveer much i can eat without puking at the time.

another thing i prolly go through .. 3 or 4L water during training.

prolly around 1.5L every hour b4 training, and 1.5L for the 1st 2 hrs after training, then after that jsut 1L per an hour before sleep.

thats basically it.

[Varven]

How on earth do you eat so much man ? Did you start force feeding yourself till your stomach expanded or something ?

Also, how do you ever manage to prepare and eat so much. When you say beef and rice, is it plain grilled beef and rice ? Same with tuna too I guess ? If your at uni etc, how do u lug around so many meals? Its a mission for me to carry around 2 meals a day in my bag!

Jono, by far you are the most dedicated eater around

[jono]

How on earth do you eat so much man ? Did you start force feeding yourself till your stomach expanded or something ?

Also, how do you ever manage to prepare and eat so much. When you say beef and rice, is it plain grilled beef and rice ? Same with tuna too I guess ? If your at uni etc, how do u lug around so many meals? Its a mission for me to carry around 2 meals a day in my bag!

Jono, by far you are the most dedicated eater around

its basically force feeding myself. i never really want to eat that much. i guess over time ive gotten used to it. i gradually have worked up to this from much less food and ive gottten bigger.

when i say beef and rice its plain grilled beef, with brown rice. plain.

about having time to prepare things. its all about planning. eg: when i en rolled in uni i setup my classes so i would have time to eat etc. things can be put into plastic containers and taken to uni.

also i don tlug around all the meals

ive setup my uni so i might have 1 class at 10 in the morning, then another class at 3 in the afternoon. this way i can fit in my eating, training, friends, and uni all into each day :grin:

[Growth]

damn thats a pretty comprehensive eating plan youve got there jono!

[Ash]

another thing i prolly go through .. 3 or 4L water during training.prolly around 1.5L every hour b4 training, and 1.5L for the 1st 2 hrs after training, then after that jsut 1L per an hour before sleep.

My eyeballs would be floating!

I thought I got a decent amount of water in each day but you must be 50% sponge jono :grin:

[jono]

damn thats a pretty comprehensive eating plan youve got there jono!

goto eat big to get big my man

[jono]

another thing i prolly go through .. 3 or 4L water during training.prolly around 1.5L every hour b4 training, and 1.5L for the 1st 2 hrs after training, then after that jsut 1L per an hour before sleep.

My eyeballs would be floating!

I thought I got a decent amount of water in each day but you must be 50% sponge jono :grin:

:grin: lol. im constantly going to toilet lol. damn water

[Varven]

Jono, when you say oats, what sorta oats, how do you prepare them? are they mixed with something. I dont quite get it, Im not a frequent user of oats ( in case you couldnt tell ), thus the questions.

[jono]

Jono, when you say oats, what sorta oats, how do you prepare them? are they mixed with something. I dont quite get it, Im not a frequent user of oats ( in case you couldnt tell ), thus the questions.

plain oats+water. thus poridge

[Ash]

plain oats+water. thus poridge

Oats and skim milk with a banana, some dates, honey, apple and butter - now that's porridge.

What you've got there is gruel from a 3rd world prison . :pfft:

[Marcus]

Hey Jono,

Impressive eating. The only suggestion I might make that has helped me a lot is not mixing carbs & fat together (i.e oats & FSO). It has definitely made a difference as far as bodyfat goes. There is a link somewhere which I will try to find.

[jono]

plain oats+water. thus poridge

Oats and skim milk with a banana, some dates, honey, apple and butter - now that's porridge.

What you've got there is gruel from a 3rd world prison . :pfft:

lol :grin: :grin:

[jono]

just took a pic for all those who want to see my progress. the angle is not the best lol. im not square onto the camera. but it will do. arms are looking better than last pic

edit: put in a back double from feb 16 2005. to see the progress btween the 2 shots.

[Growth]

looking good there jono, perhaps you may want to repost the old pic alongside the new for more of a comparison.

[jono]

looking good there jono, perhaps you may want to repost the old pic alongside the new for more of a comparison.

put an older shot in from near the start of this year. what you think

[Growth]

Definately put on some mass there mate. Arms look thicker.

[Ash]

Everything looks thicker, what's the bodyweight difference between the shots?

[jono]

Definately put on some mass there mate. Arms look thicker.

thanks man. also i put on a lot of fat as you can see :grin:

[jono]

Everything looks thicker, what's the bodyweight difference between the shots?

~15kg

[jono]

monday

QUADS

squats

60*8

60*6

100*6

120*5

120*4

was feeling a tweak in my back that was stopping me from pushing real hard today on squats. very easy squats right there. hopefully next week my back isnt screwed.

legpress

2pps*8

6pps*6

8pps*6

8pps*3

8pps*3

very hard legpress's. it was ok i guess.

hacksquats

3pps*6

5pps*6

5pps*6

5pps*4

killed those hacks. big gains there.

HAMS

seated leg curl

49*8

91*8

91*8

some good progress here

lying 1 leg leg curl

30*4

30*4

25*5

25*4

good work on these 2.

overall it was an ok workout, back was troubling me on the squats, i was having trouble generating real agression on the legpress.. but hacksquats and the ham work was really solid

[Growth]

Good looking workout mate, hacks are looking particularly impressive!