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!!!

Been having some good intense sessions now, cardio is still a bit hard prop to do with my bodyweight (water retention) and also i find tren doesnt help either for some reason, i think i will use some arimadex to help rid the water as it has worked well in the past, although cardio is hard i am feeling a lot fitter even with the mega lower back pumps that i get , i have cleaned my diet up a lot now but still have the odd couple of treats at the weekend, my aim roeally at the moment is to get reasonably lean, not ripped or anything but lean enough to see whatsw going on  so hopefully when its time to diet prperly to get ripped it wont be as bad ........ I find it really inspiring to read the journals and see progress pics of competative bodybuilders on here

Have dropped down to 18.9 now, feeling a lot better and training as hard as ever, i even look foreward to doing cardio now , my target for now is 16.5 stone so i have got a fair bit of work to do, i suppose i should post some pics up along the way  

Well done big man.

Get some pics done for sure. By the time you get to your goal it is great to look at the full transformation, otherwise you can never really remember the full extent of the change. I wish I had taken a few befores !

yeah will do, since adding arimidex i feel so much better, i should have used it from the begining....doh!!!

Having a light week this week, although i am training light it seems to hurt more than before lol

for chest i did
3x15 incline flys 30lbs
3x15 seated hammer press 40k a side
4x15 flat bench 100 kilos
1x40 reps cables

then did 5x15 tricep pushdowns

afetr starting the adex i must have had 30 pisses on saturday hahaha, i have don e 2 sessions of cardio today too, one at 7.30 before break and one later on in the day

Today i weighed 18st 7lbs so it going in the right direction

i have been for my early morning walk then had break 100g oats and 60g whey

trained legs, light and easy session

20xleg curls
20 x leg ext
4x15 leg press
4x15 calf raises
the 20 mins on the cross trainer, i havent really altered my food at all just increased the cardio, had 250 enanthate and 1mg adex this morn, have cut out the tren now and will be ending everything in 2 weeks, the thing is should i stay using the adex or stop it when i stop everything else and use nolv for pct? or carry on with the adex for pct???

hhhmmmm have lost weight but starting to look a bit flat and puffy for some reason, my diet hasnt changed only the amount of cardio?? would drinking a lot more water help as its quite hot here in my gym......................  

hell yeah mate you need water while training, helps to flush out the fat too  

had a bit of a feed up last night, nothing bad just more of the usual, draank loads of water yesterday prob about 12 pints or so, feeling a bit better now although its getting harder to get up in the morning for the cardio !! am doing an hour of cardio a day now, not all at once , half am half pm, i can see its going to take me ages to get in shape but its coming slowly, i have lots more veins appearing on my arms than i had before  

six or seven pints of water should be more than enough, go steady as too much can cause problems with your kidneys, if this does occur you will be out of the gym for a couple of months

yeah i was a struggle to get em down but i'm back down to about 6 pints or so, i think extra cardio and adex was dehydrating me, i feel ok now  , just having a lightish week in the gym this week to give my body a bit of a rest

As far as water goes, dont bother measuring it... just drink what you feel is necessary.

Remember around 70% of muscle tissue is made up of water, drink plenty throughout the day so when it comes to training your body it will be fully hydrated.

well down to 18.5 this morning so the cardio is working a treat, i dont seem to have lost any strength which is good, i have gone from feeling washed out to having loads of energy..... bizzare!! although i could eat a horse most of the time but the riding stables are safe.............. for now  

Quoted from bigkeiko

As far as water goes, dont bother measuring it... just drink what you feel is necessary.

Remember around 70% of muscle tissue is made up of water, drink plenty throughout the day so when it comes to training your body it will be fully hydrated.

i just thought the reason i went all flat was that i wasnt drinking enough........ the paranoia has gone now though

well i have been ill all weekend with a bloody virus and only managed 2 meals of crap all weekend, am feeling a bit better today so will get back on track tomorrow i think  

i feel ok now and just done legs and some cardio, didnt go too hard, 4 sets leg curls 4 sets ext and 4 sets leg press then did 20 mins cross trainer afterwards, legs felt well pumped and wobbly after it though  

well i am down to 18st 3lb this morning, i had a great session on arms last night, i am using a supplement by strydom professional call pump power, its Nox and CEE and i find i get mega pumps with it and my arms looked massive last night, in fact when i flexed my arm my hands went white because they were so pumped ha ha  

had a good session on shoulders yesterday and i still feel strong considering i have lost a stone now, i maneged 8 reps on 4 plates aside shoulder press which i am happy with, i have got back this morning which i'm not looking foreward to as by friday i am generally worn out!! i think i swap my training days round next week,ie shoulders on a monday instead of thurs etc

Still as fat as a house but its slowly coming off, 2 stone or more to go!!

eew just realised that pic makes me look small!! ill do some better ones next week with the fat in full glory he he  

ffs kez if that pic makes you look small i'd hate to stand next to you

or you just after praise lol  

I thought that wingy

kez your looking good and fookin massive, thats some big guns right there

nah not after praise ha ha it just photo's mke you look smaller cos you look bigger in the mirror with the right low kighting he he , i'm just having a really shitty day today, just had a massive tax bill and the only way i can pay it is by selling my car, its my bloody pride and joy which i have spend well over 20k in modifications on over the last couple of years, i cant see any way around it  , so my training is down the pan tonight and will close the gym early and go and drown my sorrows

there must be another option, bank loan tastic, sell the wife or youngest child, gran, next doors prized shrubbery anything just keep the car big man and go easy on the beer it aint gonna help on the fat loss, large gin and slimline for you

gin and slimline it is then  , i really dont want to part with my car....... hopefully will sort something out

Quoted from Kez

nah not after praise ha ha it just photo's mke you look smaller cos you look bigger in the mirror with the right low kighting he he , i'm just having a really shitty day today, just had a massive tax bill and the only way i can pay it is by selling my car, its my bloody pride and joy which i have spend well over 20k in modifications on over the last couple of years, i cant see any way around it  , so my training is down the pan tonight and will close the gym early and go and drown my sorrows

What beast you got mate, i love em?  Dont ya just love paying tax, im self employed i know whats its like  

Sorry you have to sell it, if it really does come to that.

Enjoy your ale, hey its the off season!