bob26 leaves ethopia for 12 weeks

[bob26]

Hey guys let me first off re introduce myself... & as the subject says i have decided to train & eat my arse off for the next 12 weeks on a bit of a summer bulk.

I used to be the big chunky dude untill recently deciding to do a bit of a cut.

My starting Stats are now below & my goals are to increast LBM without gaining to much fat. ( i am getting married in 8 weeks time :shock: )

1.75m Tall

74.26kg (68.54kg LBM & 5.72kg FAT)

7.7% Bodyfat

Chest 41"

Waist 32.5"

Shoulders 43.75"

Hips 36.5"

Calf 15.5" Left 15.25" Right

Thigh 23.25" Left 23.25" Right

Arms 14.25" Left 14" Right

Forearms 11.5" Left 11.25" Right

Neck 14.5"

Here are a bunch of photos which have been taken today so that i can look back on these to track how i am going in the weeks to come.

[Phedder]

First post on this long awaited journal \:D/

Looking great bob, look forward to follow your progress back in the other direction now :pfft: Go hard!

[bob26]

I have well prepared myself for the next 12 weeks and got all of my protein pre packed ready to pull out & cook.. here are a couple of photos just for a laugh..

also the other thing is in order to do this i had to go out and put an extra fridge / freezer in the flat.. lucky i had a spare one lying around. Think it used to be my beer fridge. LOL. :wink:

So all i have to do now is eat it all, 1260 eggs, 20kg rump steak, 20kg chicken breast, 20kg Fish, 84 Tins of Tuna, 10kg of Whey Protein Isolate. A shitload of rice & oats & vege... HA HA. We will get there one day ay.

I am going to be getting my Body Fat % / Body Weight Measured Weekly & then will adjust my diet accordingly.

Too much fat gain = Back Diet off a little

Bugger all fat gain = Eat More

I have just done my new diet today which is approx 5000kcal, 520g Protein, 480g Carb, 82g Fat (only 14.5g ish of SATS), so big and clean is where it is at \:D/

[bob26]

First post on this long awaited journal \:D/

Looking great bob, look forward to follow your progress back in the other direction now :pfft: Go hard!

You are telling me man??? i have been a waiting this day for 6 friggin months. :wink:

[bob26]

will post up what my diet looks like tomorrow, need to get some sleep now can't neglect that while bulking ay.

All advice / feedback / constructive comments taken on board guys. Need all the help i can get :wink:

[Phedder]

Shit when I said go hard I didn't expect that hard! Very prepared. One of my dreams now is to have a freezer like that one day =P~ :pray:

[tinytraps]

Awesome bro, time to leave the concentration camp!

[thatwaslight]

far out man cant wait to see the results!

[Luigi]

hey mate, NOT taking a stab but how did you arrive to 7.7% bodyfat ? you look quite a bit off that.

[samoan_muscle]

hey mate, NOT taking a stab but how did you arrive to 7.7% bodyfat ? you look quite a bit off that.

Hahaha seen.

Just from the pics I'd put you at 13-15%.

[Ronin]

in order to do this i had to go out and put an extra fridge / freezer in the flat.. lucky i had a spare one lying around. Think it used to be my beer fridge. LOL. :wink:

So all i have to do now is eat it all, 1260 eggs, 20kg rump steak, 20kg chicken breast, 20kg Fish, 84 Tins of Tuna, 10kg of Whey Protein Isolate. A shitload of rice & oats & vege... HA HA. We will get there one day ay.

Jezus mate, did you forget to tell us about your Lotto win? :shock:

Seriously though, all the best with this, will watch with interest

[bob26]

hey mate, NOT taking a stab but how did you arrive to 7.7% bodyfat ? you look quite a bit off that.

i have been getting it checked by Human Performance (Alymer Porter). I am not sure what his test is called but i will ask him and post it up on here.

[bob26]

Hey luigi the other thing is that i am 27 years old now & was at 74kg approx with these photos. When i was 20 years old i was 117kg & had never ever been to a gym, about the only excercise i got was when i walked to the pub instead of driving there.

so around my abdomin i have really really loose skin & it is pretty loose everywhere else to (covered in stretch marks from being to FAT).

so i guess this would make a difference.

This is reason i have decided to do 3 months bulking befor doing another cut as i think i will look better if i can fill a little of my saggy skin up with some muscle. Not the Samoan Kind \:D/

[steak]

I was going to add the same Bob...there is loose skin there giving the illusion of fat. Im not sure about your precise BF% bro cos I havent done it myself but Alymer is no smuck and has done hundreds if not 1000s of caliper tests let only having loads of experience with bodybuliders.

Bodyfat% can be a little confusing in that a hard bodybuilder at 7% does not have the same look as say a thin guy on the street at 7%.

Anyway all this minor technical stuff aside you have a done a great job to lose that much fat and keep a large % of muscle. :clap:

[samoan_muscle]

This is reason i have decided to do 3 months bulking befor doing another cut as i think i will look better if i can fill a little of my saggy skin up with some muscle. Not the Samoan Kind \:D/

What is this supposed to mean?? Care to elaborate fat ass?

[samoan_muscle]

I was going to add the same Bob...there is loose skin there giving the illusion of fat. Im not sure about your precise BF% bro cos I havent done it myself but Alymer is no smuck and has done hundreds if not 1000s of caliper tests let only having loads of experience with bodybuliders.

Bodyfat% can be a little confusing in that a hard bodybuilder at 7% does not have the same look as say a thin guy on the street at 7%.

Anyway all this minor technical stuff aside you have a done a great job to lose that much fat and keep a large % of muscle. :clap:

Hahaha and this is fucking classic coming from you.

You used to say you were low tens and yet you looked as though you were 25+.

[MOD EDIT: Inflammatory post]

[soundsgood]

Have to agree, having been 7.7% and below several times you are no where near that. Regardless of the saggy skin, you would have way more striations and vascularity. Would estimate 11-12 at best.

And who the hell did your diet? 5000 calories per day? You are 75kg. That puts you at 2500 above maintenance easily. Even if you were running 1g of test a week you'd be putting on way to much fat. If that's what you wanna do go ahead but dude, you've been there, why go back. Just cos your eating lots of protein from quality sources doesn't mean your body can use it all.

I would be cutting the diet back to 3000-3200 calories, 300g protein per day and you'll still get quality gains.

Not trying to be a hater, just hate seeing someone waste their time when they obviously want good results. Good luck Bob :grin:

[Mike Zero]

Well said soundsgood, agree with everything there.

How many calories were you eating on your cut? Why not start off slower and if that doesn't work you can up it accordingly? You'll save yourself a lot of time/effort, not to mention money! There's no way you need all that food to grow!

[Luigi]

Have to agree, having been 7.7% and below several times you are no where near that. Regardless of the saggy skin, you would have way more striations and vascularity. Would estimate 11-12 at best.

And who the hell did your diet? 5000 calories per day? You are 75kg. That puts you at 2500 above maintenance easily. Even if you were running 1g of test a week you'd be putting on way to much fat. If that's what you wanna do go ahead but dude, you've been there, why go back. Just cos your eating lots of protein from quality sources doesn't mean your body can use it all.

I would be cutting the diet back to 3000-3200 begin_of_the_skype_highlighting              3000-3200      end_of_the_skype_highlighting calories, 300g protein per day and you'll still get quality gains.

Not trying to be a hater, just hate seeing someone waste their time when they obviously want good results. Good luck Bob :grin:

solid advice. 300g protein is a shitload for someone your weight.

[lightscribe]

Have to agree, having been 7.7% and below several times you are no where near that. Regardless of the saggy skin, you would have way more striations and vascularity. Would estimate 11-12 at best.

And who the hell did your diet? 5000 calories per day? You are 75kg. That puts you at 2500 above maintenance easily. Even if you were running 1g of test a week you'd be putting on way to much fat. If that's what you wanna do go ahead but dude, you've been there, why go back. Just cos your eating lots of protein from quality sources doesn't mean your body can use it all.

I would be cutting the diet back to 3000-3200 begin_of_the_skype_highlighting              3000-3200      end_of_the_skype_highlighting begin_of_the_skype_highlighting              3000-3200      end_of_the_skype_highlighting calories, 300g protein per day and you'll still get quality gains.

Not trying to be a hater, just hate seeing someone waste their time when they obviously want good results. Good luck Bob :grin:

solid advice. 300g protein is a shitload for someone your weight.

X2

Don't make the same mistake as me mate. I gained 15-20kgs of worthless fat, which I later had to lose over 4-5 months. Though it did help me get my squatup. :grin: Which looking back, was all I gave a f*ck about at the time. :pfft:

[bob26]

Shit when I said go hard I didn't expect that hard! Very prepared. One of my dreams now is to have a freezer like that one day =P~ :pray:

don't just dream about the freezer man, be the freezer (instant kiwi ad :grin: )

Awesome bro, time to leave the concentration camp!

hard out man, see you at dinner tonight man. 8)

far out man cant wait to see the results!

cheers man, come up to coast bar bell for a train sooner rather than later man. how long are your training sessions these days? what sort of split you doing?

in order to do this i had to go out and put an extra fridge / freezer in the flat.. lucky i had a spare one lying around. Think it used to be my beer fridge. LOL. :wink:

So all i have to do now is eat it all, 1260 eggs, 20kg rump steak, 20kg chicken breast, 20kg Fish, 84 Tins of Tuna, 10kg of Whey Protein Isolate. A shitload of rice & oats & vege... HA HA. We will get there one day ay.

Jezus mate, did you forget to tell us about your Lotto win? :shock:

Seriously though, all the best with this, will watch with interest

just smart buying bro, $179 for 18.3kg rump (four whole rumps), $260 for 23kg of skinless boneless chicken, that sort of thing.... get paid monthly so best way for me to do it anyway otherwise i might get caught out with no food :grin:

I was going to add the same Bob...there is loose skin there giving the illusion of fat. Im not sure about your precise BF% bro cos I havent done it myself but Alymer is no smuck and has done hundreds if not 1000s of caliper tests let only having loads of experience with bodybuliders.

Bodyfat% can be a little confusing in that a hard bodybuilder at 7% does not have the same look as say a thin guy on the street at 7%.

Anyway all this minor technical stuff aside you have a done a great job to lose that much fat and keep a large % of muscle. :clap:

cheers man, too me the body fat % number is irrelevant anyway... i know i was 24.8% on his machine & i was 7.7% on his machine last thursday so i have lost 17.1% of bodyfat since april this year. Now when i go to see him weekly to get it checked i can then modify diet to suit.

As i have said if my bodyfat gets to high i will back it off. I am not a idiot, excessive fat gain is not what i am after so if that is the direction i am heading i will be changing the diet.

Have to agree, having been 7.7% and below several times you are no where near that. Regardless of the saggy skin, you would have way more striations and vascularity. Would estimate 11-12 at best.

And who the hell did your diet? 5000 calories per day? You are 75kg. That puts you at 2500 above maintenance easily. Even if you were running 1g of test a week you'd be putting on way to much fat. If that's what you wanna do go ahead but dude, you've been there, why go back. Just cos your eating lots of protein from quality sources doesn't mean your body can use it all.

I would be cutting the diet back to 3000-3200 calories, 300g protein per day and you'll still get quality gains.

Not trying to be a hater, just hate seeing someone waste their time when they obviously want good results. Good luck Bob :grin:

Cheers man i welcome any sort of constructive criticism man, this is all a big learning process ay... last time i done a bulk i did put alot of fat on but wasn't really counting calories and it was alot of take away food and stuff (would have been well under 5000 & some days well over) so i figured keeping it all really clean & sticking to a plan would help with not putting to much fat. I am completly open to changing my plan if this doesn't work for me. For instance one of the things i decided when putting it together was even prior to going to get my bodyfat checked on the first week was if i felt like i was completly forcing the food down i would back it off to suit.

as i have said i don't really care about the bodyfat % number as such, just the direction it was heading was important to me. I am also going to be doing quite a bit of cardio, conditioning work which all burns calories.

The first 4 weeks of my cut i did from 15/04/2010 till 15/04/2010 i went from 98.3kg @ 24.8% to 95.2kg @ 23.1% & that was eating a 3300kcal diet everyday. So i guess everyone is different.

Well said soundsgood, agree with everything there.

How many calories were you eating on your cut? Why not start off slower and if that doesn't work you can up it accordingly? You'll save yourself a lot of time/effort, not to mention money! There's no way you need all that food to grow!

For the last couple of weeks of my cut where i dropped from 76.5kg to 74.26kg i was eating approx 2400kcal a day. but doing carb cycling.

Have to agree, having been 7.7% and below several times you are no where near that. Regardless of the saggy skin, you would have way more striations and vascularity. Would estimate 11-12 at best.

And who the hell did your diet? 5000 calories per day? You are 75kg. That puts you at 2500 above maintenance easily. Even if you were running 1g of test a week you'd be putting on way to much fat. If that's what you wanna do go ahead but dude, you've been there, why go back. Just cos your eating lots of protein from quality sources doesn't mean your body can use it all.

I would be cutting the diet back to 3000-3200 begin_of_the_skype_highlighting 3000-3200 end_of_the_skype_highlighting calories, 300g protein per day and you'll still get quality gains.

Not trying to be a hater, just hate seeing someone waste their time when they obviously want good results. Good luck Bob :grin:

solid advice. 300g protein is a shitload for someone your weight.

Just would seem to me that i would be taking a step backward if i were to drop my protein intake by 80g per day when going on a bulk.

While cutting i have had a minimum of 360g per day. but then maybe with all of the carbs that i am now putting in i could afford to back that off a bit. but as i have said above this is all a big learning curve for me and i am not opposed to the idea of changing anything. @ the end of the day it is all about the end result and i am going to be changing my diet accordingly to get there in the end :wink:

CHEERS HEAPS FOR ALL OF YOUR HELP THOUGH GUYS, DEFINATLY SOME GOOD FOOD FOR THOUGHT THERE 8)

[Luigi]

Just would seem to me that i would be taking a step backward if i were to drop my protein intake by 80g per day when going on a bulk.

While cutting i have had a minimum of 360g per day. but then maybe with all of the carbs that i am now putting in i could afford to back that off a bit. but as i have said above this is all a big learning curve for me and i am not opposed to the idea of changing anything. @ the end of the day it is all about the end result and i am going to be changing my diet accordingly to get there in the end :wink:

CHEERS HEAPS FOR ALL OF YOUR HELP THOUGH GUYS, DEFINATLY SOME GOOD FOOD FOR THOUGHT THERE 8)

yup. your right, no doubt you needed the calories from protein due to lack of carbs while cutting but now you should be having plenty of carbs i think you can afford to back off the protein a bit. you are at a good point bf% to start making some good gains just dont overdo it on the food or you will end up fat again and be taking 1 step forward 1 step back. all the best mate.

[Optimass]

Aylmers calipers are not the conventional ones - they are digital. They are the most accurate calipers you can get. i found them to rate me approx 2% lower than I looked (felt) however - as I don't normally test my bfat and prefer to see in the mirror.

(no ofence bob but you are a short ass and 100kg+ must have made you a snow puff ) The challenge when testing someone who has been seriously obese is that they tend to hold more water under the skin than the average person - (a) making it hard to acurately measure distance between the electrodes and (b) making it hard to see striation under the skin without dehydrating.

In having been that size in the past will give you an advantage in terms of being able to deal with the caloric load - but you will be challenged to take it off (as has been stated). But I would say HP has a good plan. that is why he has worked with the best and has the reputation he has. Money well spent Bob for sure.

I'd be happy to come up to coast and sit down with the members for an afternoon and share some nutritional techniques if you guys are keen. up to you.

[startinfromscratch]

I'd be happy to come up to coast and sit down with the members for an afternoon and share some nutritional techniques if you guys are keen. up to you.

:nod:

[bob26]

2 hour leg session today. bugger all stuffing around :pfft:

10 sets squats

8 sets front squats

7 sets hack squats

6 sets lying leg curls

6 sets calve raises

jumped back on fitday.com today to edit my foods on there to what i had actually decided to run with & it come up at around 4500 rather than the 5000 i previously stated.

missed a meal (ended up with 9 in total rather than 10) due to sleeping in this morning which was obviously needed so total calories ended up being about

4035 calories.

424.2g protein ish (not 100% sure how much meat was consumed at gengys, didn't have my scales on board :naughty: )

431.7g carb

72.7g Fat (6g of which is from fish oil capsules)

This felt pretty good so i am going to run with this rather than what i had planned, i want to try and keep myself feeling hungry for the next meal rather than feeling like i am forcing it down if you know what i mean.

Can't wait for breakfast tomorrow :pfft:

so good getting a big bowl of oats :twisted: