bob26 leaves ethopia for 12 weeks

[steak]

Awesome day bro! Tania looked smoking 8)

loved the vows

Churr!

[morattigirl]

Congrats on your big day Bob :clap: Awesome! Can't wait for the pics to hit facebook :grin:

[HumanPerformance]

Hi Bob, nice to meet you yesterday was a real pleasure to have been part of your special day, A and I felt really privileged to have been part of it! Marcelle

Yes really nice day all round, I had a really good time and I dont really enjoy weddings normaly.That wedding dance with the 2 of you and Bob jr That should be up on youtube man lol, it was so cool.

We had a good talk with Tanias dad about bringing up kids and relationships and this and that. He had some really good advice . He thinks the world of you mate, for a father in law to be so pleased with his daughters choice of husband is pretty rare mate. You must be doing something right!

[Viking Power]

congrats Bob :clap: :clap: awesome stuff enjoy your life together and all the best, look forward to catching up again in the near future take care.

stay the strongest

VP

[bar-belle]

Uh tumbleweeds in your journal Bob...where you at :wink:

[bob26]

my wedding this weekend :wink:

Congrats, Bob! Hope it all went well and you enjoy many happy meals of wifely cooking in the years to come. :grin:

yes yes, they have kept coming so far to which is kinda cool! she did say they would stop once i had the ring on my finger :pfft: but i was in bed sick all yesterday & she feed me my meals exactly when they were due :nod:

Hi Bob, nice to meet you yesterday was a real pleasure to have been part of your special day, A and I felt really privileged to have been part of it! Marcelle

Hey was awesome to meet you also, i was just happy you guys could be there & great to see that you have finally got your self i a alias! I thought it was going to be "ihatebb's" . But leggirl is just as fitting !

Awesome day bro! Tania looked smoking 8)

loved the vows

Churr!

Cheers for coming man! I heard through the grapevine that the kitchen staff were a little worried that they hadn't cooked enough when they saw you approach the Buffet 8) I loved the bit of the vows myself were they made tania say "I allow bob the room he needs to grow in this relationship", crack up. :clap:

Congrats on your big day Bob :clap: Awesome! Can't wait for the pics to hit facebook :grin:

Thanks mate! was a great day, can't wait till the next one :wink:

Hi Bob, nice to meet you yesterday was a real pleasure to have been part of your special day, A and I felt really privileged to have been part of it! Marcelle

Yes really nice day all round, I had a really good time and I dont really enjoy weddings normaly.That wedding dance with the 2 of you and Bob jr That should be up on youtube man lol, it was so cool.

We had a good talk with Tanias dad about bringing up kids and relationships and this and that. He had some really good advice . He thinks the world of you mate, for a father in law to be so pleased with his daughters choice of husband is pretty rare mate. You must be doing something right!

Thanks man, great for you to be there & was good to finally meet Marcelle, i will have to find out if someone has a video to post it up :doh:

as for doing something right! not sure what that is? All i really do is go up stairs & raid there fridge occasionally.... :wink:

Uh tumbleweeds in your journal Bob...where you at :wink:

Haha, I have been sleeping in all my spare time instead of Talking smack talk on NZBB. I Guess you could call it recharging the batteries. Funny enough a turbo, followed by a shoulder workout today has given me the energy to jump on and type a couple of words :wink: 93.9kg tonight ! chasing Steak. LOL.

47kg to go. :roll:

[Pseudonym]

93.9kg tonight !

:shock:

Pics. Now. No excuses.

[bob26]

Just been and had my final spec check tonight to conclude this bulk, my bulk actually officially finished last Saturday just gone but with my trainer only getting back in the country yesterday this is the first time i was able to catch up with him.

Previous results from Start to Finish

14/10/2010 74.26kg @ 7.7% (Lean Body Mass 68.54kg FAT 5.72kg)

22/10/2010 79.90kg @ 9.1% (Lean Body Mass 72.62kg FAT 7.28kg)

29/10/2010 82.66kg @ 9.3% (Lean Body Mass 74.97kg FAT 7.67kg)

05/11/2010 84.50kg @ 11.4% (Lean Body Mass 74.86kg FAT 9.64kg)

12/11/2010 86.06kg @ 10.2% (Lean Body Mass 77.28kg FAT 8.78kg)

26/11/2010 90.22kg @ 12.2% (Lean Body Mass 79.21kg FAT 11.01kg)

10/12/2010 89.5kg @ 10.8% (Lean Body Mass 79.83kg FAT 9.67kg)

& Today 21/01/2010 92kg @ 11.7 % (LBM 81.23kg FAT 10.77kg)

Very Happy with putting on 12.69kg of Lean Body Mass! Over the last 3 months & what i would consider minimal fat gain (5.05kg) compared from previous times that i have bulked without actually following a plan. You know the bulks where you eat anything because you are bulking and just get fat :pfft:

I am planning on starting another bulk on 1st of april which is about 9 weeks away, so my goal for the next 9 weeks is to lose as much body fat as possible while trying to maintain as much LBM as i can.

Diet has dropped from approx 5kcal a day to approx 3kcal a day.

New one i am running with for the next four weeks is

3140kcal

375.6g Protein

262.9g Carb

67.3g Fat (Only 10.8g of which is Saturated)

Saturday night dinner will be the only time i vary it slightly & have home mad burgers for dinner ! 200g mince per burger, mckenzie buns, 2 or 3 depending on appetite! :wink:

Should be Enough Protein to maintain muscle mass & a big enough drop in Carbs to get some Fat loss happening....

Training will be

1 Hour Walk every morning straight after a black coffee.

Monday Chest / Tri

Tuesday Weighted Circuit (30 mins)

Wednesday Back / Bi

Thursday Weighted Circuit (30mins)

Friday Legs

Saturday Shoulders / Calves

Sunday GPP, Tyre whack, flip, farmers walk, sled pull, box step ups(30mins)

I have left the diet quite high for a "Cutting Diet" but this leaves me room to move if i am not making the progress that i want.

Also I am going to be leaving my Cardio sessions @ 30mins to leave me room to move them up to 45 mins if needed.

Will be getting my Body Fat / weight re checked on 18/02/2010 & will post it up on here.

[soundsgood]

12kg MUSCLE gain in 12 weeks!

Wow that's a serious result! Well done bob :clap: :clap: :clap:

[Yeah-Buddy]

If all accurate measurements outstanding results. Congrats bob.

Pics or it didnt happen :pfft:

[bob26]

12kg MUSCLE gain in 12 weeks!

Wow that's a serious result! Well done bob :clap: :clap: :clap:

cheers man ! thanks for your advice BTW at the start making me drop my proposed 5kcal back to 4kcal & then move it up from there with my BW.

If all accurate measurements outstanding results. Congrats bob.

Pics or it didnt happen :pfft:

Yup give me a minute man. Coming .........

[bob26]

here da pics :wink:

bad lighting, posing, camera etc lol. just the normal list of excuses.

first up here is a pic of me 6 months ago at about the same body weight that i am now. :roll:

Then a pic about 2 weeks prior to starting my bulk....... :shock:

& here a few post bulk pics.

[Optimass]

welldone mate - keep packing on the muss. you are filling out well. :clap:

[HumanPerformance]

Well done Bob, you have made some amazing progress. It is nice to work with someone as dedicated as yourself as it makes my job alot easier.

[tomsammce]

Big Bob! nice work brah!

[Luigi]

hey bob you have made some great improvements keep up the good work brother

[steak]

soo partial reps and slack form does work

good gains there bro. 8)

[Yeah-Buddy]

Good work bob! Back double bi looks excellent. With a few more cuts when you do a bit of dieting youl look even better. :clap: :clap: :clap:

[bob26]

welldone mate - keep packing on the muss. you are filling out well. :clap:

dropping calories from 5 to 3 for the last week has been tough..... feel like i am anorexic :pfft: can't wait to get back into packing on the muss (april 1st :rockout: ), definatly more fun than restricting ya calories :nod:

Well done Bob, you have made some amazing progress. It is nice to work with someone as dedicated as yourself as it makes my job alot easier.

thanks man, bit gutted about having 30 odd beers @ my wedding but i guess i can call that a one off ! food probably wasn't too flash the day after either \:D/ but the other 11 weeks & 5 days were DEDICATED.

Cheers heaps for all of your guidance. Partial Reps FTW :grin:

Big Bob! nice work brah!

thanks man, nice work would be getting guns the size of yours ! I will add it to my list of goals. :shifty:

hey bob you have made some great improvements keep up the good work brother

Thanks Luigi & cheers for your advice at the beginning of my bulk about the amount of sets i was doing! I was going with the theory of more was better but it was definatly good to back it off a bit.

soo partial reps and slack form does work :lol: :lol: :lol:

good gains there bro. 8)

Thanks D. You should see what i have in stall for my next bulk.... 1/4's, 1/8's, Yeah Buddy! \:D/ Oh & i saving my good form for the next bulk, will be hard to screw up a 1/4 rep :pfft:

[bob26]

Good work bob! Back double bi looks excellent. With a few more cuts when you do a bit of dieting youl look even better. :clap: :clap: :clap:

Thanks man! Good to hear that from someone that walks that talk.

:wink:

[Cameron_R]

here da pics :wink:

:shock:

Shit man. Well done!

I've been following your journal, and I have to say, I've never seen anyone eat as much, and stay dialled in to their end goal with as much focus and hunger as you.

Awesome stuff mate.

[tinytraps]

Bobby! awesome stuff brrother!!

[startinfromscratch]

son, i am not dissapoint :nod:

[thatwaslight]

Awesome stuff bob!!!!

[bob26]

here da pics :wink:

:shock:

Shit man. Well done!

I've been following your journal, and I have to say, I've never seen anyone eat as much, and stay dialled in to their end goal with as much focus and hunger as you.

Awesome stuff mate.

Thanks m8. Yeah my food intake does seem like a shitload compared to some people on here but if i think back to my "Drinking days" I would quite easily have consumed 10000 calories (25+ beers) + a day in liquid alone & then the odd greasy feed on top of that. No wonder i ended up with such a huge motor ! so i guess my body just got used to a shitload of calories & makes use of them some how.

Bobby! awesome stuff brrother!!

Thanks man! Come up to CBC for a weighted circuit if you keen slim :wink:

son, i am not dissapoint :nod:

Chicken & rice FTW ay man. \:D/

Awesome stuff bob!!!!

Thanks m8.