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bob26 leaves ethopia for 12 weeks

bob26

By bob26
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HumanPerformance Senior member

HumanPerformance

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Just a bit of an explaination as to why some seem to think Bobs bodyfat was not %7 and now %9.

The first reason being is that Bob has lost alot of weight over a short period of time. A year and a half ago he was around 120kg, and earlier on this year he was 98kg. Due to the rapid fat loss (as steak has mentioned) Bob has been left with alot of loose skin. This makes what muscle he does have very hard to see under the skin.

But the other reason is to do with training. It is the type of training a bodybuilder does in combination with low body fat that makes a bodybuilder "appear" to be ripped. It is the developed muscle that creates the various creases and and seperation both within muscle groups and between them. Most people who have not been involved with a broad range of atheletes only know what %7 or %10 "looks like" on a bodybuilder,not on a non bodybuilder.

But if you look at other athelets who also have low body fat they dont actually "look ripped at all". I have had triathelets and marathon runners whom I have measured at 3% but except for a little definition in thier legs they dont look lean at all! In fact if you put them to a seasoned bodybuilder at %10 and asked people who had the lowest bodyfat %99 of people would say the bodybuilder. If you think of the olympics as a prime example the sprinters all "appear" much leaner and more "cut" that the marathon runners. But when bodyfat measuremnts are performed the marathoners are allways lower (as you would expect with the endless cardio they have to do) but the sprinters "appear" leaner because of the amount of muscle they carry (from alot of weight training). Bob has only been lifting weights for a year, during which time he has been on a caloric deficient diet, so he has hardly developed any muscle at all.This is why that even at 7% he didnt appear ripped.

Now that Bob is back on carbs and his glycogen stores are nice and he actually "appears" leaner now at %9 than he did a week ago at %7 (im sure steak and those who know him will agree).

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tomsammce Veteran member

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Just a bit of an explaination as to why some seem to think Bobs bodyfat was not %7 and now %9.

The first reason being is that Bob has lost alot of weight over a short period of time. A year and a half ago he was around 120kg, and earlier on this year he was 98kg. Due to the rapid fat loss (as steak has mentioned) Bob has been left with alot of loose skin. This makes what muscle he does have very hard to see under the skin.

But the other reason is to do with training. It is the type of training a bodybuilder does in combination with low body fat that makes a bodybuilder "appear" to be ripped. It is the developed muscle that creates the various creases and and seperation both within muscle groups and between them. Most people who have not been involved with a broad range of atheletes only know what %7 or %10 "looks like" on a bodybuilder,not on a non bodybuilder.

But if you look at other athelets who also have low body fat they dont actually "look ripped at all". I have had triathelets and marathon runners whom I have measured at 3% but except for a little definition in thier legs they dont look lean at all! In fact if you put them to a seasoned bodybuilder at %10 and asked people who had the lowest bodyfat %99 of people would say the bodybuilder. If you think of the olympics as a prime example the sprinters all "appear" much leaner and more "cut" that the marathon runners. But when bodyfat measuremnts are performed the marathoners are allways lower (as you would expect with the endless cardio they have to do) but the sprinters "appear" leaner because of the amount of muscle they carry (from alot of weight training). Bob has only been lifting weights for a year, during which time he has been on a caloric deficient diet, so he has hardly developed any muscle at all.This is why that even at 7% he didnt appear ripped.

Now that Bob is back on carbs and his glycogen stores are nice and he actually "appears" leaner now at %9 than he did a week ago at %7 (im sure steak and those who know him will agree).

yeah very good post, gets the point across well.

the more muscle mass you hav the leaner you look.

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bob26 Senior member

bob26

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Watties tinned peaches $5 for 4 tins at Countdown. Just can't beat that shit ay. 56 Tins total. Will almost get me through this 12 week bulk. Probably need about 10 more tins to make it right through but the supermarket didn't have enough in stock. Why they are called a supermarket i don't know ! :lol: I have more in stock than they do !?! :pfft:

post-7025-1416682162848_thumb.jpg

Oh and just thought i would upload a pic of the weekly shop \:D/

post-7025-14166821628719_thumb.jpg

Let the second week of Caloric Surplus Begin :rockout:

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bob26 Senior member

bob26

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Bro you keen to sponsor me? LOL all that food bro what is your weekly shopping bill look like?

The shop today was $180 but $70 of that was peaches which will last a couple of months :pfft: So the weekly shop now that all the protein is already sorted is probably around $150 max for the 3 of us :wink:

How are you having all the peaches?

generally i like to consume them orally.

lol at your misus ( i assume) in the back ground shes looking at her lap top but shes really thinking.

" did i just have a baby with a growen man who building castles from peach tins :roll: "

HAHAHA, SO TRUE MAN. When she was giving me shit last night about building the castle i did ask her "Would you like me to bring drunk bob back that builds castles out of empty bottles and cans?" She then laughed and said "Carry on with your peaches" :lol:

I think she was just really impressesed that after i took the photo for the journal that i actually put them away myself into the pantry rather than just leaving them out.

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bob26 Senior member

bob26

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BACK AND TRI YESTERDAY

Widegrip chins x 25 (6,4,4,4,4,3)

Close Reverse Grip chins (5kg Chain added) x 20 (4,4,3,4,3,2)

Forearm giving me a little grief. :twisted:

Deadlifts x 5

Bent over Rows x 4 (+X Reps)

One arm Rows x 4 (+X reps)

Close Grip lat pull down x 4 (+X reps)

Tricep Rope pull downs x 4

Close Grip Bench x 4 Supersetted with Cable Tricep Pull overs

Weighted Dips x 4

Dinner last nyt had chicken instead of fish & because i was out at a BBQ one sausage & one lamb chop may have fallen on my plate by accident :pfft:

LEGS TONIGHT

Squats x 4

Front Squats x 4

Hack Squats x 4

Stiff Legged Deads x 3

Lying single leg curls x 4 (+X Reps)

Back into the plain fish & green bean dinner tonight. All other eating apart from last nights dinner has been exactly as the diet i have posted up is. no extras & nothing missed. Starting to feel really hungry. Body must be adapting to the new diet.

Snapper tonight instead of Dirty hold HOKI so i'm loving it :nod:

Going to get body weight & body fat measured again this friday so will post results up on here when i get them. 8)

Untill then i will go Eat, Train, Sleep, Repeat.

\:D/

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bob26 Senior member

bob26

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Just had my 3rd spec check today. Things are looking really good so far.

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)

& today

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

So my body weight is up 2.76kg on last week & it is mostly LBM that i have put on. This is actually pretty cool for me getting my lean body mass up to this number because if i look back at the first measurements i had done just over six months ago now

15/04/2010 98.3kg at 24.8% BF (lean Body Mass 73.9kg & 24.4kg FAT)

I actually now have 1.07kg more LBM than back then but i am 15.64kg lighter

Going to change my diet around a little now (going to push the calories up by approx 600cal a day).

Really glad that i am going to be able to do this as i have been starving :pfft: . Doesn't seem to take the body long to get used to the extra calories going in. Will post up new diet with calories for a training day & a non training day soon so i can keep a track of whats going on 8) .

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bob26 Senior member

bob26

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Ok so the diet i had been using for the last two weeks looked like this on a workout day

Total Calories 4223

Protein 461.1g 44%

Carb 441.4g 41%

Fat 74.8g 15% (Sat 12.8g, Poly 14.9g, Mono 25.9g)

The New diet i am going to run with now on a workout day looks like this

Total Calories 5033

Protein 526.5g 41%

Carb 530.3g 42%

Fat 98.3g 17% (Sat 15.3g, Poly 17.3g, Mono 33.7g

& looks like this as a meal plan for the day

2:00am 200g Lite Cottage Cheese

6:00am 1 Banana

30g Whey Protein Isolate

Mixed in water

1 Hour Walk

7:30am 9 Egg Whites

1 Whole Egg

50ml Skim Milk

(whisked and cooked in a non stick fry pan)

70g Oats

300ml Skim Milk

(done in microwave)

1 apples on top of porridge

9:30am 125g Cooked White Rice (cooked weight)

20g Crunchy Peanut Butter

225g Skinless Bonless Breast (raw weight)

25ml HP BBQ Sauce

100g Mixed Vege

11:30am 125g Cooked White Rice (cooked weight)

20g Crunchy Peanut Butter

225g Skinless Bonless Breast (raw weight)

25ml HP BBQ Sauce

100g Mixed Vege

1:30pm 125g Cooked White Rice (cooked weight)

20g Crunchy Peanut Butter

225g Skinless Bonless Breast (raw weight)

25ml HP BBQ Sauce

100g Mixed Vege

3:30pm 125g Cooked White Rice (cooked weight)

20g Crunchy Peanut Butter

225g Skinless Bonless Breast (raw weight)

25ml HP BBQ Sauce

100g Mixed Vege

5:00pm (pre workout)

30g Whey Protein Isolate

1 Banana

7:00pm (post workout)

60g Whey Protein Isolate

10g Glutamine

100g Oats

410g Tinned Peaches in Lite Juice

8:00pm 200g Rump Steak

2 Cups of cooked green beans

2 Cups of cooked pumpkin

10:00pm 200g Lite Cottage Cheese

So i am now going to be eating chicken all day long with a little bit of trimmed up rump for dinner. I have decided to give the Fish for dinner a miss as i am not enjoying it what so ever & that while bulking i may as well be enjoying every single one of my meals! :lol: Because it should be the opposite of cutting ay :wink: \:D/

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bob26 Senior member

bob26

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On a non workout day where i pull the pre workout shake & post workout shake out of my meal plan & just spread my meals out a little more it looks like this off http://www.fitday.com

Total Calories 4026

Protein 424g 42%

Carb 398.1g 39%

Fat 90.3g (Sat 14.1g, Poly 15.0g, Mono 31.7g) 19%

& Training is going to stay the same as what i have been doing which is 4 days on 1 day off.

Probably won't have a lot of time to post anything else up on here for the week ahead so i will post up my Body weight / Body fat % next friday when i get the results.

Till then Train Hard, Eat Hard, Sleep Hard. :pfft: :pfft: :pfft: :pfft:

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bob26 Senior member

bob26

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Just had my 4th spec check today. Things are pretty average looking compared to last week but just going to keep trucking along with what i am doing for another week to see where i am at next friday at this stage.

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)

and yesterday :doh:

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

Only thing i am changing is i am going to get rid of my 2am meal & go for un interrupted sleep instead.

So meal plan now looks like this on a workout day

6:00am 1 Banana

30g Whey Protein Isolate

Mixed in water

1 Hour Walk

7:30am 9 Egg Whites

1 Whole Egg

50ml Skim Milk

(whisked and cooked in a non stick fry pan)

70g Oats

300ml Skim Milk

(done in microwave)

1 apples on top of porridge

9:30am 125g Cooked White Rice (cooked weight)

20g Crunchy Peanut Butter

225g Skinless Bonless Breast (raw weight)

25ml HP BBQ Sauce

100g Mixed Vege

11:30am 125g Cooked White Rice (cooked weight)

20g Crunchy Peanut Butter

225g Skinless Bonless Breast (raw weight)

25ml HP BBQ Sauce

100g Mixed Vege

1:30pm 125g Cooked White Rice (cooked weight)

20g Crunchy Peanut Butter

225g Skinless Bonless Breast (raw weight)

25ml HP BBQ Sauce

100g Mixed Vege

3:30pm 125g Cooked White Rice (cooked weight)

20g Crunchy Peanut Butter

225g Skinless Bonless Breast (raw weight)

25ml HP BBQ Sauce

100g Mixed Vege

5:00pm (pre workout)

30g Whey Protein Isolate

1 Banana

7:00pm (post workout)

60g Whey Protein Isolate

10g Glutamine

100g Oats

410g Tinned Peaches in Lite Juice

8:00pm 200g Rump Steak

Large Salad

10:00pm 200g Lite Cottage Cheese

Total Calories 4760kcal

Protein 495.4g 41%

Carb 494.1g 41%

Fat 95.8g (Sat 13.9g, Poly 17.1g, Mono 33.1g) 17%

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bob26 Senior member

bob26

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Bob, translate the calories etc to wendys combos and potatoe chippies for mr steak to understand ok.

on a more serious note, keep it up mate. your doing very well by the looks of things.

:pfft: every time i walk into the gym lately mr Steak is eating Tuna / Rice. Clean Clean Clean.. I have been giving him shit about whether he is getting ready for a body building comp soon. :lol:

Cheers though man

Bob, you are one well organised dude. I'm with steak, bit too much calculating for me.

Bloody good work though and admire the dedication.

Little confused, did you leave Utopia or Ethiopia?

Ethiopia i think? the place where there isn't a lot of food. :wink:

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