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View Full Version : My Progression Thus Far



Steven001
09-29-2008, 05:18 PM
Hi everyone,

Due to the "Bulk Contest" that has just started, I've taken some recent pictures. I made a quick picture to show where I started, to where I am now. Do you think there is much of an improvement?

If you were to guess, how much lbs would you say I've gained, and what about BF %?

http://picasion.com/pic4/893df8d225d1ce780b9d28ef5dc4b578.gif

Steven001
09-30-2008, 08:41 AM
http://picasion.com/pic4/676e67f88472771437aa42e703d2d25c.gif

ThunderCat30
09-30-2008, 10:48 AM
Not bad progress, how long have you been training?

One thing for sure, I recommend to keep building,
make sure you're eating enough food, protein,
complex carbs, healthy fats, fruits, green/leafy
green veggies and lot's of water.

Eat 5-6 small meals a day every 3-4hrs.

Judging by your body type, you look like you don't
put on much fat.

So you have to keep your calories high, lift heavy,
but most importantly, make sure you keep proper
form for all your exercises. There's no sense in trying
to lift heavier, if you're doing it half assed.

Limit cardio judging by your body type, you can do
3-4 15min sessions of intervals. E.g. 1-1.5min sprints
on a tread mill with a 30-45 second walk to catch your
breath.

Hit the abs 4 times a week or more if you're feeling good.

You can look into supplements like Creatine Ethyl Ester,
L-Glutamine (most abundant source of amino acid found
in the muscles) which is essential for building and repairing
muscles next to protein.

If you're 23yrs of age or less, you don't need Test boosting
supps, stay away from them as they can potentially and
permanently damage your hormone levels and endocrine
system.

If you take a whey protein, make sure it has a good level
of BCAA's, and some sugar but not much. As your brain
and body requires sugar after training.

Just make sure you read warning labels to see if the supplements
won't interact with any current medications or medical conditions
you may have.

If you start to feel anything different even within the first day
of taking a supplement, i.e. nervousness, sleeping problems,
anxiety, skin rashes, going to the bathroom, anything different,
stop the supplement right away and see your doctor.

Foods

Protein:

egg whites
skinless boneless chicken breasts
extra lean beef
Horse Meat
Buffalo (can be expensive)
Various fish (Tuna, Haddock, Salmon, to name a few)
1% fat cottage cheese
Whey Protein power 1-2 scoops a day if you like, at least
one scoop mixed with water or milk immediately after training
Protein bars are also okay if you can't get to food. I recommend
VPX Zero Impact bars as they contain no Soy Protein which
is high in Estrogen and will naturally lower testosterone the
king of hormones in males which you don't want.

Secondary sources of protein:

Nuts like almonds, walnuts, pecans, cashews, peanuts
(only a small handful is required at once)
Chick Peas (high in protein and fibre)
White Kidney Beans
Red Kidney Beans
Skim Milk (if dairy products don't bloat or bother you)

You're better off focusing with the primary sources
of protein mentioned above, but still important to
eat the secondary sources for health and balance.

Complex Carbohydrates (all high sources of
necessary fibre):

Oatmeal (1 cup of the kind you have to cook for 10-15mins)
brown rice
whole wheat pasta
Lentils (grain family)
Whole Wheat Couscous
100% Whole wheat bread
Fruits (very good source)
Green veggies
Leafy Green veggies

Fruits:

Apples
Pineapple
Rasberries
Blueberries
Blackberries
banana (Potassium, electrolyte to keep hydrated)
Pears
Tomatoes (great with salads)

The berries are very important high fibre, low
in sugar, may not always be in season depending
on where you live so you may have to go with
frozen, but that's okay.

One should eat at least 3 fruits a day

Green Vegetables:

Green beans
Brocoli
Asparagus
Snow Peas
Brussel Sprouts
Spinach

Just to name a few
One should eat at least 3 a day

Leafy Green veggies are also very important
You can find premade leafy green salads to
have 2 salads a day.

Healthy Fats (consisting of Omega-3 & 6):

Nuts, Almonds are one of the best I've found
1 table spoon a day of 100% pure olive oil
1 table spon a day of Liquid Flax Oil
Fish Oil capsules
And eating fish of course

One thing you want to do is balance your diet out so
you're eating a variety of foods every day. Many do
eat only chicken every day for meals, but your body
can build up toxicity to certain foods. No 2 people
are the same and it's next to impossible to perdict
what will happen in time.


For you I recommend a minimum of 1gram of protein
per 1lb of lean body weight.

Try this for a month or 2, if you find it's too much at
each meal what you want to do is make sure that each
dish is the size of the palm of your hand.

For my body this is what I need, any more is too much and
will result in fat gain.

If you find 1 gram of protein per pound of body weight is
too little and your strength/weight gains have stopped,
than try increasing the portions of food especially protein,
but remember that all the foods mentioned above should
be eaten at every meal as every food source all work together
within the body.

Make sure to get plenty of calcium for strong bones, iron
(red meat) preferably take a Vitamin C after consumption
as it will help the iron absorb, Iron is essential for healthy
hemoglobin (red blood cells) which help make you strong,
physically, drink plenty of water as our bodies are 60% water
and we need to drink a lot through out the day, our training
session and after our training session.

Sodium (from salt) and Potassium are very important as they
are our electrolytes which help us stay hydrated. Gatorade is
okay, but many find there's waaaay too much sugar. You can
take up to 1500mg's of salt a day and much of it is found in
our food naturally.

Fibre is very important, it's found in berries, grains, complex carbs,
fruit and veggies.

Protein is what builds and repairs the muscles, but you do need
the complex carbs and healthy fats for energy as they all work
together.

Think of your body as a car, without fuel, it's not going anywhere.

If you keep all of this in check and make sure that you're eating
properly, sleeping a minimum of 7-8hrs a day, training all exercises
with proper technique no matter how light or heavy the weights are,
keep some cardio, and flexibility, you will greatly improve your strength,
muscular size and over all health.

Stay away from foods with Soy proteins, and soyabean Oils
But Soy Lecithin is okay as it's in all our foods.

Always read food labels for things like sugar count, fat count,
Trans/Saturated fat (stay away from), things like Calories,
and other ingredients.

If you follow up with this information, you'll definitely make
major improvements.

I hope this helps :)

eastbaylifter
09-30-2008, 10:50 AM
It would be easier to comment if you labeled the "before" and "after" pictures. I think I can guess and there's a little bit of progress, but the flashing pictures makes it difficult to focus and compare.

Steven001
09-30-2008, 11:10 AM
Not bad progress, how long have you been training?

One thing for sure, I recommend to keep building,
make sure you're eating enough food, protein,
complex carbs, healthy fats, fruits, green/leafy
green veggies and lot's of water.

Eat 5-6 small meals a day every 3-4hrs.

Judging by your body type, you look like you don't
put on much fat.

So you have to keep your calories high, lift heavy,
but most importantly, make sure you keep proper
form for all your exercises. There's no sense in trying
to lift heavier, if you're doing it half assed.

Limit cardio judging by your body type, you can do
3-4 15min sessions of intervals. E.g. 1-1.5min sprints
on a tread mill with a 30-45 second walk to catch your
breath.

Hit the abs 4 times a week or more if you're feeling good.

You can look into supplements like Creatine Ethyl Ester,
L-Glutamine (most abundant source of amino acid found
in the muscles) which is essential for building and repairing
muscles next to protein.

If you're 23yrs of age or less, you don't need Test boosting
supps, stay away from them as they can potentially and
permanently damage your hormone levels and endocrine
system.

If you take a whey protein, make sure it has a good level
of BCAA's, and some sugar but not much. As your brain
and body requires sugar after training.

Just make sure you read warning labels to see if the supplements
won't interact with any current medications or medical conditions
you may have.

If you start to feel anything different even within the first day
of taking a supplement, i.e. nervousness, sleeping problems,
anxiety, skin rashes, going to the bathroom, anything different,
stop the supplement right away and see your doctor.

Foods

Protein:

egg whites
skinless boneless chicken breasts
extra lean beef
Horse Meat
Buffalo (can be expensive)
Various fish (Tuna, Haddock, Salmon, to name a few)
1% fat cottage cheese
Whey Protein power 1-2 scoops a day if you like, at least
one scoop mixed with water or milk immediately after training
Protein bars are also okay if you can't get to food. I recommend
VPX Zero Impact bars as they contain no Soy Protein which
is high in Estrogen and will naturally lower testosterone the
king of hormones in males which you don't want.

Secondary sources of protein:

Nuts like almonds, walnuts, pecans, cashews, peanuts
(only a small handful is required at once)
Chick Peas (high in protein and fibre)
White Kidney Beans
Red Kidney Beans
Skim Milk (if dairy products don't bloat or bother you)

You're better off focusing with the primary sources
of protein mentioned above, but still important to
eat the secondary sources for health and balance.

Complex Carbohydrates (all high sources of
necessary fibre):

Oatmeal (1 cup of the kind you have to cook for 10-15mins)
brown rice
whole wheat pasta
Lentils (grain family)
Whole Wheat Couscous
100% Whole wheat bread
Fruits (very good source)
Green veggies
Leafy Green veggies

Fruits:

Apples
Pineapple
Rasberries
Blueberries
Blackberries
banana (Potassium, electrolyte to keep hydrated)
Pears
Tomatoes (great with salads)

The berries are very important high fibre, low
in sugar, may not always be in season depending
on where you live so you may have to go with
frozen, but that's okay.

One should eat at least 3 fruits a day

Green Vegetables:

Green beans
Brocoli
Asparagus
Snow Peas
Brussel Sprouts
Spinach

Just to name a few
One should eat at least 3 a day

Leafy Green veggies are also very important
You can find premade leafy green salads to
have 2 salads a day.

Healthy Fats (consisting of Omega-3 & 6):

Nuts, Almonds are one of the best I've found
1 table spoon a day of 100% pure olive oil
1 table spon a day of Liquid Flax Oil
Fish Oil capsules
And eating fish of course

One thing you want to do is balance your diet out so
you're eating a variety of foods every day. Many do
eat only chicken every day for meals, but your body
can build up toxicity to certain foods. No 2 people
are the same and it's next to impossible to perdict
what will happen in time.


For you I recommend a minimum of 1gram of protein
per 1lb of lean body weight.

Try this for a month or 2, if you find it's too much at
each meal what you want to do is make sure that each
dish is the size of the palm of your hand.

For my body this is what I need, any more is too much and
will result in fat gain.

If you find 1 gram of protein per pound of body weight is
too little and your strength/weight gains have stopped,
than try increasing the portions of food especially protein,
but remember that all the foods mentioned above should
be eaten at every meal as every food source all work together
within the body.

Make sure to get plenty of calcium for strong bones, iron
(red meat) preferably take a Vitamin C after consumption
as it will help the iron absorb, Iron is essential for healthy
hemoglobin (red blood cells) which help make you strong,
physically, drink plenty of water as our bodies are 60% water
and we need to drink a lot through out the day, our training
session and after our training session.

Sodium (from salt) and Potassium are very important as they
are our electrolytes which help us stay hydrated. Gatorade is
okay, but many find there's waaaay too much sugar. You can
take up to 1500mg's of salt a day and much of it is found in
our food naturally.

Fibre is very important, it's found in berries, grains, complex carbs,
fruit and veggies.

Protein is what builds and repairs the muscles, but you do need
the complex carbs and healthy fats for energy as they all work
together.

Think of your body as a car, without fuel, it's not going anywhere.

If you keep all of this in check and make sure that you're eating
properly, sleeping a minimum of 7-8hrs a day, training all exercises
with proper technique no matter how light or heavy the weights are,
keep some cardio, and flexibility, you will greatly improve your strength,
muscular size and over all health.

Stay away from foods with Soy proteins, and soyabean Oils
But Soy Lecithin is okay as it's in all our foods.

Always read food labels for things like sugar count, fat count,
Trans/Saturated fat (stay away from), things like Calories,
and other ingredients.

If you follow up with this information, you'll definitely make
major improvements.

I hope this helps :)

Wow - thanks a lot for all that useful information! As for my diet, I'm just trying to eat as much as I can, not really bothered about the fat content and stuff. I'm also drinking 3 pints of whole milk per day, might up it too 4.

I've been using Body Fortress Whey Protein for a while now, it tastes good, but I know it's probably not the best of stuff. I've just ordered some N-Large weight gainer which I'm looking forward too!

I haven't actually been doing much if any ab work recently. I don't know why that is, I think I've just forgotten about them to be honest! I'll start including them in my routine agian.

And as for Cardio, I do none, apart from the odd game of football (soccer).


It would be easier to comment if you labeled the "before" and "after" pictures. I think I can guess and there's a little bit of progress, but the flashing pictures makes it difficult to focus and compare.

I under stand what you're saying, but even if you think there is very minimal difference, surely you can tell which is which?

ThunderCat30
09-30-2008, 12:33 PM
Wow - thanks a lot for all that useful information! As for my diet, I'm just trying to eat as much as I can, not really bothered about the fat content and stuff. I'm also drinking 3 pints of whole milk per day, might up it too 4.

I've been using Body Fortress Whey Protein for a while now, it tastes good, but I know it's probably not the best of stuff. I've just ordered some N-Large weight gainer which I'm looking forward too!

I haven't actually been doing much if any ab work recently. I don't know why that is, I think I've just forgotten about them to be honest! I'll start including them in my routine agian.

No problemo,

If you balance out your diet and start getting more foods than
protein powders, you'll definitely improve a lot.

Nutrition is almost more important than training.

Someone who eats the types of food above and only trains
3x's a week will make much greater gains than someone who
rains 5x's a week with a crappy diet or only has shakes.

Trust me on this as i've learned over the years.