This is a pic i took last week, i am 45 yrs old and just getting back into hard training after 5 months of dossing lol, i weigh 19 stone in the pic

Hi kez and welcome to the forum.

Putting size back on, been there done that... its fun getting back into it, init!  

Good pic buddy and good luck on your quest to regaining AND gaining MORE mass  




Paul.

Putting size on hey,just how much more size do you need  

well a couple of the lads in the gym are mad for doing a comp next year, as i have never done one before i am paranoid i will look stupid, so i am going for a little bit more thickness before i start to diet, i amtraining really hard now and looking foreward into getting into good condition as i have only ever really got half way there, but now i have got them breathing down my neck there is no going back lol, they will be entering a 1st timers but i dont know whether i will have to ndo over 40's as i will be 46 then?  

You wont feel paranoid or feel stupid. Its only a miserable diet, shaving your legs etc and parading around on stage wearing nothing but your pride and a wet look thong.... its great!  

Help is at hand if you need it  

Thanks for the offer of help mate    when start to diet i was going to do plenty of cardio first before altering my  calories........ to be honest i havent a clue what to do lol, i can lose weight ok etc but getting ripped is another kettle of fish!!  

Aim to do cardio monday to friday before breakfast, even its only 20 mins. Or at least mon, wed, fri.

When it comes to doing cardio more intensely and for a longer duration, pre-contest wise it will be sooo much easier. It is fact that you gain more lean tissue when you are leaner in a mass building phase plus you will have better health too.

In the past is was case of loads of gear, loads of food, poor condition and lifting heavy and whatever was wrong in the off-season will be sorted come dieting time. The days are long gone for me becouse you have too much to cram in and too much to rectify.


So, the difference between off-season and pre-contest would be this;

OFFSEASON -  High protein, high carbs, lowfats, low intensity and duration of cardio.

PRECONTEST - High protein, low to medium carbs, medium fats, higher intensity and longer duration of cardio.


Keeping body fat levels down doesnt mean it will hinder gains, quite the opposite becouse your body naturally increases greater output of growth hormone and other stimulating factors.

You cant flex fat, i found out the hard way!  

Quoted from bigkeiko

You wont feel paranoid or feel stupid. Its only a miserable diet, shaving your legs etc and parading around on stage wearing nothing but your pride and a wet look thong.... its great!  

Help is at hand if you need it  

don't forget the banana for the thong matey BigK forgot his last comp  

welcome to the forum mate and how big where you to start with Geeeeeez

right thats it!! i am starting some cardio low intensity and will do it 5 days a week and stuff trying to get any heavier, i was 20 stone but waistline wasnt pretty and still isnt lol, i find it really easy to put on size so i think i will go for quality rather than quantity, i suppose i will have to lose 3 or 4 stone to nget ripped?? i have put another 5lb on since that pic and seem to be getting quite veiny in my arms now which is bizzare as my waist has gone up a couple of inches hahaha , its just water bloat though which i dont mind as the pumps are amazing  

Workouts this weeks have been.......

mon
3x12 inc flys
3x12 inc db press
4x10 seated hammer press last set negatives
4x10 flat press last set negs
2x20 cable crossovers

tue

4x10 leg curls
3x10 stiff deads
4x10 single leg leg ext
5x15 leg press , every set negatives
this workout was pretty brutal, although the weight we used on press wasnt particuarly heavy, the fact that they were all negatives fookin killed!!, no whitey today though lol, am am pleased with progress and my body is changing shape daily now
for calfs i did

6x12 standing calf raise, slow and very strict
6x12 seated calf raise 3 slow 3 sets negatives
200 free standing raises which hurt more than anything!!!  

wed
4x10 close grip bench
3x10 skull crushers
3x10 db extensions
2x15 pushdowns

4x10 db curls
3x10 preachers
4x10 hammers

thurs
2x12 pulldowns
4x10 dumbell row
4x10 barbell row
3x10 v bar to chest
1x20 lat pulldown

proper pumped me up this, i am hoping to add some thickness to my back this year

fri
Had a quality blast on shoulders last night

shoulder press 2 plates aside 15 reps super setted with 10 lateral raises, did 5 supersets on that, did cable upright rowing 3 sets, rear delts 3 sets then finally 5 sets of shrugs, shoulders were battered and feel good today  

i  dont normally do as many sets but lately i have found i seem to respond to highers sets medium weight and high intensity

Quoted from bigkeiko

Help is at hand if you need it  

i hope you didnt just mean help with the leg shaving?? lol

sorry just kidding couldnt help my self.

you do look like a rite lump kez, you have come to the rite place for diet tips. some of these guys really know there shizzle. <- check me out all gansta rap lol

been doing 25 mins of cardio per morn before breaak (walking the dog) its mainly uphill so it batters you the first part of it !! and 7am doesnt help either lol

7am is when im gonna be doing my work outs. only time i have spair + gyms dead. allso i heard some where that natural test levils are at there highest??

good 4 you though cardio 4 you and the dog just hope the poor bugger dont have to go with you when you start cutting for the comp. lol

might endup withone skinny dog.

last night was chest and triceps

2x15 seated hammer press
4x10 inc db press super setted with 4x10 inc flys, that was a killer!!
4x10 flat press last 2 sets negs .....pain baby pain  

tris was
pushdowns, single arm cable ext and skull crushers

legs today was

4x10 leg curls super setted with 4x10 stiff deads
4x10 leg press super setted with single leg ext, last set was negatives, that workout killed, killer caalfs tonight

Have dropped a few pounds now, 18st 13lb and looking a bit better, I got my strength and size back really fast so am quite excited about getting the fat off and seeing what i have built, although i have no idea how much i am going to have to lose!!!