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!  :P

Good pic buddy and good luck on your quest to regaining AND gaining MORE mass  8)




Paul.

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

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!   :P

Help is at hand if you need it  8)

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!!  ;D

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!  :B

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!   :P

Help is at hand if you need it  8)

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

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

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  ;D

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  ;D

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  8)

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. ;D

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 LOL, 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 ;D, 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  ;D ;D

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  ;D

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  ;D

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 ;D

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  ;D

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  ;D

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!! ;D

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

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

or you just after praise lol  ;D

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 :D

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!

(mmmbeer)(mmmbeer)(mmmbeer)(mmmbeer)(mmmbeer)(mmmbeer) (puke)

Skyline GTS and its modded to death!!

Awesome mate, this is my girlfriends. Its just been imported from Japan.
I love these cars, so highly tuneable with very little mods!





Engine so clean you could eat your tea from it!  ;D

beautiful!!!  ;D ;D

my engine bay, have a few more polished bits on now,  had the turbo done too

oops a bit big!!..... fixed :-)

trained chest this morning and i have dropped the sets down now and increased the weight slightly, first week off gear too!!, i will leave all the volume training until after pct i love the pain of hardcore training but i dont think it will do me any good whilst i am shut down, have got tricep and more cardio tonight

did legs this morning i doubled my weight on leg press for a couple of sets but no supersets or drop sets today, i took some stackers on waking at 6.30 and went out for cardio at 7.00 was well fookin wired doing it haha

No trainin today, got friggin man flu and feel like crap :(, also had to endure  a 3 1/2hour mind numbingly boring speed awareness course too  :-/ >:(

well just getting over the man bug, did a bit of training last night, i didnt feel weak but was going a bit dizzy  :-/, not doing any cardio this week,well just taking my dog out in the morning but business as usual next week, its been a killer this virus

18st 2lb this morning, body seems to be shaping up a bit more now, trained shoulders this morning went meduim weight highish reps and not much rest, had a great pump and shoulders looking a lot leaner now

Bloody typical, have now got a chest infection  :'( :'( >:(

weight 17st 11 this morning, the chest infection is just starting to clear up but its hampered my training somewhat, pct is proving to be crap this time, but i think thats because i have been ill during it, i havent been able to do cardio for a few weeks now but still managed to drop weight without even trying really, once chest is clear cardio will commence again i will be back into the swing of things, test enan and masteron will be my next course for 12 weeks i think

sorry for sounding ignorant

massive tax bill

what is one of those ???  :-/

its something that the bandits of this country charge you for being self employed!! >:(

just trained legs, only 6 sets

2x20 leg curls 1 set very slow negatives
2x20 leg ext 1 set very slow negs (the burn was unbearable!!)
2x20 leg press 1 set very slow negs, prob 8 seconds down, legs were battered after it, feels good  :)

Well after big kiko kicked his thread into touch this is one thread that is updated daily and another good read. So I will read this thread daily and watch the great  progress. Good to see over 40s giving it a good bash being in that bracket myself.

From the photos you remind me of an old boxer who was active in our younger days, any guesses who that is????

been doing 25 mins of cardio per morn before breaak (walking the dog)

And ill bet that dog is not a Yorkshire terrier is it ???? it would look very funny though a guy as big as a house getting out of his souped up fast car with a freaking yorkshire terrier on a lead.


Keep up the good work Big Kezzie a great read.

Cheers mate,  :), arms were done last night 3 sets for biceps 1 warm up, 1 x max dumbell curls and very high intensity the poor things were screaming!!! 1 set of hammers with the same intensity, did tri's after them 3x close grip bench med weight and very strict, then some rope pushdowns same principle and today my arms are really sore!!.......... have got shoulders tonight so am looking foreward to setting those on fire!!

mashed up delts last night
1x20 lat raises
1x lat raises complete failiure and beyond
1x rear delts the same
1xupright rowing the same
1x shoulder press ther same with rest pause, delts were so wasted i couldnt lift my arms up,the whole session cant have taken more than about 12 mins!!

still in pct with nolv and clom also using 3000mg of trib a day

kez i'n not been online for a bit wot with work and that. just seen ur pic you added sep 21st. you have a very mature look to your musle shape. post some pics in other poses if you can.

def improvement. as for the car. lol lovely check mine out.

needs a good clean but the chicks love it  ;D

Beast mate!!  ;D

had a good session on chest last night
2x12 flat hammer press
1x failure seated hammer press
2x12 inc fliys very deep stretch and slow
3x failure inc DB press
1x failure cable cross overs
that pretty much mashed my chest in, nearly at the end of pct now and i have sacked the clomid a bit early as i was feeling weird on it and having bizzare visual disturbances, and i mean bizzare!!

bizzare visual disturbances, and i mean bizzare!!

can you expand on that Kez ?? any details ??

when are we going to see some progress pics the fans are waiting ??.

Ps not of the car

well i was looking out of my lounge window when it seemed like everything outside seemed to start coming towards me!! also after looking at something i would see a coloured trail when i looked away so i have sacked clomid now and everything is fine, also sex drive is more or less back so i'm happy with progress, I will be starting test and masteron in 2 weeks and also will be doing a lot more cardio as i havent done much in pct

i trained legs last night, i havent done squats for a while as my knees have been sore, so i did 4 sets leg curls, 2 sets extensions, 3 sets squats and 3 leg press all in slow strict form .... today my legs are really sore and really wobbly when i go to sit down so i guess the squats work, its good to go back to an exerise after a lay off it as you can really feel it the next day...

well next week is the start of my diet and also first week of gear, everything is all planned out foodwise and i will be using test enan and masteron  for 12 weeks, hopefully i will see some good fat loss this time round, i am really looking foreward to seeing whats under all this fat as i havent dieted properly for a long time as it just been , bulk bulk bulk get strong and look big in clothes, take your shirt off and you look a mess :-/

This will be my diet for the coming weeks
DIET
7.30 am Cardio
5g Glutamine straight after, wait 10 mins then CEE/Multi vit
Wait 5 mins 100g oats/40g Whey

10.30. 200g Chicken ½ baked pot, Brock or salad leaves plus 2 tea spoons of oil

1pm as above

3.30 as above

6pm as above

6.45 Train, CEE before, Pro Recover and CEE after

9pm 200g oily fish, ½ pot and veg

10.30pm Muscle milk or Peptide with 2 spoons oil in, add in 30g oats if hungry

4 Litre water per day with 2000mg Vit C

well its D Day tomorrow, i have taken some fat before pics  which i have never done before, so it will be good to compare em at the end....... i really want o get lean now!!!!

here we go some before pics  ;D






I will hopefully build some muscle too whilst doing this, but the main thing is to get into good shape and get some abs which i have never had since i was in my 20's!!

good job you so wide or puff the magic dragon would be hanging over you shoulders :o

puff the magic dragon  ;D ;D ;D nice one Deano.

Well kez
your freking wide anyway , good too see the pics and keep up the great work and thread.

Rgerads
Romp

Ps why do you have a dragon ???

RS - Its a Welsh Dragon, fool :)

Looking real good Kez, this diet is gonna be the making of you. Just keep telling yourself how ripped you wanna be and stay focused oh and you gotta give tank a good run for his money :D

Quoted from bozatron

RS - Its a Welsh Dragon, fool :)

Looking real good Kez, this diet is gonna be the making of you. Just keep telling yourself how ripped you wanna be and stay focused oh and you gotta give tank a good run for his money :D

Thanks mate, i have just got to stay focused and work hard, i really want to get in decent shape now  :)

Cardio went well this morning, i actually woke up early looking foreward to it!! i had 5g glutamine after it and multivits, then had 100g oats and whey 45g, i nhave just trained legs and brutalised them!! bodyweight is down from mthe weekend so its going in the right direction, i have got calfs tonight and more cardio

little tip for dieting i use when im craving food. brush you teeth!! if your like me and want something to eat when you shouldnt i.e in the evening, go brush you teeth the tooth paste will put you rite off. also green tea works wonders for me to speed up my matablisam.

keep at it you will be sooooo riped you have good dertermination i can tell!! keep focused but not too focused or you will feel to much pressure and it'll stress you out.

i thought it might of been a welsh dragon but as a HUGE ENGLAND rugby fan i couldnt help my self  ;)

nice one mate, its mad timing my day around my meals now and i dont evenj have to look at my watch to know its meal time, as my stomach starts rumbling and sure enough 2.5 hours have passed!!

well legs are in bits today, they feel like lead and are getting sore now and doing cardio this morning i was lucky to have the dog to drag me along lol, i will be training bicep and tricep tonight and will have another cardio session after it

Good to hear you are progressing well Kez - how about you post your current diet plan for everyone to look at mate?

Thanks mate, i posted my diet a page back but here it is again

This will be my diet for the coming weeks
DIET
7.30 am Cardio
5g Glutamine straight after, wait 10 mins then CEE/Multi vit
Wait 5 mins 100g oats/40g Whey

10.30. 200g Chicken ½ baked pot, Brock or salad leaves plus 2 tea spoons of oil

1pm as above

3.30 as above

6pm as above

6.45 Train, CEE before, Pro Recover and CEE after

9pm 200g oily fish, ½ pot and veg

10.30pm Muscle milk or Peptide with 2 spoons oil in, add in 30g oats if hungry

4 Litre water per day with 2000mg Vit C

Diet looks good mate, what I personally would do is this:
Meal 1 add 10-12 egg whites with a couple of yolks in place of the whey shake
Take ur multivit/mineral AFTER meal 1
Increase water intake to ATLEAST 6 litres
Pre training add 200 grams white fish in place of the chicken.
Thats it, well thats just my 2 pence worth anyway!
Cheers
PJ

Thanks PJ i will change it then, its just trial and error really as i have never done it before  :)

Stick at it mate - and im sure youll get where u want - Diet is bang on ;-)
PJ

Just hammered bi's and tri's, 1 warm up set then 2 sets ez bar curls super strict and to failiure, 2 x dumbell curls super strict with negs and burns, 2 x hammers same principle, triceps were 2x pushdowns 1 warm up 1 strict with negs and burns, Dbell ext 1 set to failiure and beyond!! the 2x rope overhead ext same principle as the rest and arms were battered after it!! did 30 mins on the bike straight after, feel good today dunno why, maybe the addition of test lol

just brutalised chest with 3 giant sets and its proper mashed now, i have done 20 cross trainer straight after at quite a fast pace, I am getting used to the constant pangs of hunger now , i know its only been 4 days but i'm sure i can see a difference now already! ;D

you gonna keep us posted with updated pics mate, lookin good thou ,wish i had that mass mate

yes mate i will be putting pics up soon  :), just gotta wait until i have changed a bit lol

Trained shoulders last night had a pretty intense workout
2x lateral raises
2x rear delts
2x shoulder press#
2x cable upright row
3x shrugs
the second set on each was to failiure and beyond and performed ultra slow and strict, i went on the bike after that, have got constant hunger pangs at the mo so am looking foreward to a bit of a cheat meal on sunday!! will take the weekend off now and recover prob go fishing or summat to chill out

battered in back tonight
1x12 lat pulldown to front, then one set all out to failiure with forced reps
1x10 bent over row, then one set all out to failiure with forced reps
2x10 heavy dumbell row
1x12 v bar to chest on pulldowns,then one set all out to failiure with forced reps

back was so pumped it felt like it would come off the bone!! am 4lb lighter this week 17st8lb and dropping!!  :)

total destruction of the legs this morning, pain, whitey, dizzy etc lol
i did
3x leg curls
2x still dead lift
2x leg ext
2x hack squat
2 x leg press
every set was super strict with negative on the way down, 5 secs and to total failure,have got calfs tonight and cross trainer

well i am sacking the scales now as my weight has gone up to 17st 12lb but i have visible lost fat so will just go by the mirror now, my legs are completely battered after yesterday my hams feel like they have been pummeled by a sledgehammer and calfs are in a similar state too!!


pics a bit crap but i seem to have lost some fat from my love handles :-)

just blasted arms off the face of thye earth!!!

3x ez curls 1 light 1 med 1 all out with forced reps and negs
1x dumbell curls , all out to failiure with burns
1x hammers the same

3x tricep pushdowns 1 warm up 1 med 1 all out with negs and rest pause
2x dumbell ext 1 med 1 all out with negs
2x overhead rope ext 1 med weight 1 all out with negs and forced reps

death to the arms........ i have new veins appearing on them now :-)

did 20 mins bike after them and a well earned pro recover

i can see from that pic you recently postedyou have lost quite a bit of fat already. i wouldnt completely sack the scales just weigh less often. if i weigh my self b4 i have a dump then after, i can lose 6lbs (piss included).

but in the long run its good to know your still losing it.

keep at it back looks leaner already.

feel like i have been ran over by a truck today lol, just preparing for a mighty chest session which is going to get its usual pummeling for not growing at the rate i want it to!!  ;D

Shoulders are well and truly fried now infact destroyed would be a better description

1x lateral raises (feet up on bench) followed by 1 set all out destructor with forced repsd and burns
1x rear delts followed by 1 set with negatives to total failiure
1x cable upright row followed by 1 set all out with negs and done until unable to lift
1x Hammer shoulder press followed by 1 all out set with forced reps and a rest pause
4x10 shrugs done ultra strict
and 20 mins on the bike
my shoulders and hands are shaking still!!! nice one ha ha
;D

well my diet has been completely blown his weekend, i had a birthday meal out last night and a few drinks, i am 6lb heavier than yeaterday now!!! back on diet now and i'm sure it wont have done me any harm!!

dont worry kez that slip up will have boosted your matablisem and those 6lbs will drop off just dont make a habbit of it!!

Just had the hardest most hardcore leg session in ages, i literally feel ill now haha

3 super sets, leg curls and stiff dead lifts, light curls and 100k dl all done strict
2 sets 20 single leg ext ultra super strict with static hold at the end
2 sets hack squat 100k 1 set 20 reps 1 set negatives to complete failiure with forced reps
1 set 20 squat 100k with 2 sec static hold halfway down on every rep and a 10 sec hold on last one
2 sets leg press first set 5 plates aside to rock bottom and strict 2nd set 6 plates aside 4 secs down to rock bottom and forced reps to finish

i'm back to totaly starving again now  ;D, although i have put on some weight i have deffo lost fat so all is fine. i thin k it must be down to feeding myself good quality protein every 2.5 hours

Just battered chest,
1x20 cable crossover
1x inc fly super strict and wide to failure
1x inc d/b super strict with static hold and forced reps
1x20 inc machine press
1x seated hammer press super slow with forced
1x flat press strict with rest pause
1x inc fly light good wide stretch

25x cross trainer
Although my weight has gone up 5lb i am getting leaner now:)

Did squats this morning and thin k i have injured my knee  :-/............... i really hope it feels better tomorrow

looking huge but next time you take a pic kez could you zoom in on you rather than get your gym in coz i can tell how lean your getting.

thin k i have injured my knee  ............... i really hope it feels better tomorrow

so do i ,

What happened???

Quoted from Dean4england

looking huge but next time you take a pic kez could you zoom in on you rather than get your gym in coz i can tell how lean your getting.

it was a big pic but when i went on image shack it came out smaller, will try for bigger one on the next pic :)

Quoted from romper stomper

thin k i have injured my knee  ............... i really hope it feels better tomorrow

so do i ,

What happened???

i twisted it slightly coming out of a squat, i may have just stretched the tendonss slightly as it feels a bit better today ....

Made it bigger  :)

Hey Kez - looking good in that small shot getting much leaner now, keep it going big man

as for the big pic it doesn't seem to work, image shack is pretty notoriously bad for linking and size issues - get a http://photobucket.com/ account they are free and you have much better control over sizes and linking.

B.

your a big bastard Kez !
and dont fkuc the knee up by overtaxing it, give it time to rest fully.

Takes longer to heal as you get over 40.

not heard from you in a while. hows it going?

yeah everything is going to plan, although i have had a couple of christmas parties to go to lol.... my weight seemed to be quite stable but now its started to drop again and i am constantly hungry again now, have started some arimidex to shed a bit of the extra water off so i will drop a few pounds from using that too.... i have upped my cardio now too so perhaps that explains the extra hunger!! I know it will take ages to come off but i'm not in a hurry and will continue to chip away  :)

Not being critical matey but looking at that picture it looks like you need to build your legs up a bit more as your upper body size is making 'em look small   ;D

i am working on it!! although i think its the angle that the pic was took at, i have really long legs and a short body and for some reason size comes quicker on my upper body than it does my legs, they are 28.5 which isnt all that small but not all that big either lol  ;D

Kez my mate!

dam you got some big biceps mate, applaud ya there.

make me look small you swine! stop it! :P haha

me vs you in 2008 mate :) bring it :D

Go for it  ;D, my target is a 32 waist next year....... dunno wether i will do it though cos its miles off at the mo LOL

kez you look great in that picture how are you doing now? would never believe ur 45! :)

Quoted from MEL

kez you look great in that picture how are you doing now? would never believe ur 45! :)

i';m46 now lol, i'm having a break over christmas as i was feeling a bit burnt out but come jan 2nd its business as usual and back on the diet!!! although i have had man flu over christmas i still managed to pack in a lot of useless calories he he  ;D

Quoted from Kez

still managed to pack in a lot of useless calories he he  ;D

didnt we all Kez, didnt we all!!

well first training session in 2 weeks will be tonight, man flu and christmas has really taken it out of me so its going to be a couple of weeks before i hit training with my usual intensity

hey big dude. lets see some photos!

well my whole body feels sore today, i only trained light aswell so man flu took its toll  :'(, it shouldnt be too long until i am back into he swing of things, everyone seems to be ill round here and gym is suprisingly quiet

Quoted from Tankuk

hey big dude. lets see some photos!

will do some soon mate   :)

Well its the first full week back training this week, fingers crossed everything will be back to normal, i have cleaned my diet up and i will be upping the cardio again as i have lost my fitness really fast after being ill... i am looking foreward to training hard again and so are my training partners, i dunno why as i really push them to the limit lol  ;D

Back into it good style now, my weight is 17st 5lb today so that has leveled out nicely i have cut down on the cardio as i seem to be dropping weight a bit fast even though calories are pretty well up !!  my waist has gone from 40 inch at a tight pull on the tape to 35.5 so i'm pleased with that, only another 5 inches to go  ;D

Back proper dieting today and back in the realms of the unatural!! i will be using T3 this time right the way through to see if it makes much of a difference

awsome to see u still around and going strong mate. looks like i might have some competion eh :) hows life treating you

doing well mate thanks, i am a lot leaner at the start this time so i am well looking foreward to this!! I will post some m,ore pics up when i get into the swing of things.... hammered chest last night and i am going to think of something ultimately destructive for legs tonight as i am sick and love the pain!!!!  ;D

Just done a killer leg workout legs are totally battered now although so are my knees so that will be the last really heavy one for a while, i nwill revert back to the super high intensity as its sooo much better on my knees and makes me feel iller at the end of it!!  ;D, also i think the T3 is making me sweat more during training

i seem to be losing 1lb per day since starting the T3 i may have to raise my cals a bit, or it may just be water so will leave it until next week before i change owt just incase everything stabilises
__________________

Any progress pics Kez?

am all white and hairy at the moment he he , will sort some soon :)

Oh dear i have just done my lower back in deadlifting, just what i needed!!!!!!!! :-(

Back is still pretty mashed but not as bad as last week but still quite bad!! i have been able to do some training but just really light stuff which doesnt include and bent over stuff etc, my body fat seems to be slowly dropping now even though i am having far more cheat meals than i should LOL, i think it will be another month before i can go back to all out intensity but at least i can train  :)

my back is a lot better now and it hasnt really affected my training much, its mainly rows etc that i cant do, i have startd carb cycling his week to see how that goes, although tying to get 650g of carbs in on my re feed day is no easy task!! , i will post up some pics in a couple of weeks time :)

am into this carb cycling at the moment :), whilst i am visibly losing fat i seem to be adding tissue at the same time , my bodyweight was 17st 2lb this morning and have lost another inch off my waist, its just over 34 now so am pretty pleased, i have just finished a gruelling leg session which made me sick,well very nearly and that was followed by 45 mins cardio i am getting some ace veins in my legs now!!! ;D

hehe awsome stuff, whats ur diet atm m8?

                             protein             carbs                    fat


sunday                   350                  75                       75

monday                 350                  150                      75

tue                        350                  150                      75

wed                       300                  300                      50

thur                      350                   150                      75

fri                        350                    75                       75

sat                       300                  650+ cheats          

foods are whole eggs, fish, lean turkey mince, lean beef mince, oats, pots, sweet pots veg etc..... fats are olive oil , fish oil, cheese, nuts etc, i use whey isolate and protein blends

Quoted Text

sat                       300                  650+ cheats    

A reductuion in carbs on Friday and Sunday and a big blast on Saturday ???

are those liquid carbs we call beers ??      

dropped my carbs down a lot more and increased my cardio, lookin flat and crap today after 2 low days but tomorrow i can eat a bit  ;D, my strength isnt up to much at the moment but i'm not bothered really as i just want to get nice and lean!!!........ well saying that i still managed 10 plates aside on leg press, ok it wasnt to rock bottom but still did em !! :P

Hi Kez,

Sounds good. are you still adding muscle ??  I was quite impressed with the fact that the carb cycling alllows
you to keep muscle and drop the bodyfat.  ;)

I dont know if i am adding any or not to be honest, but i seem to be holding what i have got..... i naturaly put weight on very easily so i have to be quite strict with my diet, i weighed at 16st 11lb this morning so after the drop in carbs i seem to be losing a lot better now so i will stick with these ratio's until my weight loss stops and then i will go stricter again, if your not losing weight then you are still eating too much!!

I am losing weight always do on the reduced carbs, Dont actually remember my weight loss sticking last
time either which was good.
Was just curious on whether you continued to gain any muscle. But then i suppose you cant always have it
both ways. with losing bodyfat and putting on muscle. (shame though  :) )

you can build muscle and lose fat at the same time, it just takes a bit longer i think but i am mad for gertting lean now  ;D

16st 10 this morn, so thats another pound gone, have a bit of a headache today so i hope i'm not coming down with summat  :'(

any pictures KEZ?

not took any yet hahahaha will do some soon when i get down a bit more, ie abs!!!! he he  ;D

getting some nice veinage now  :)

Cool pic, how long have you been doing the carb cycling for. I love it when mine come up (no where near
that good though )

about 4 weeks now i think, thats an unpumped pic they go insane when i train em

blimey - mine only go like that when i am working out, sometimes they will just come out, dont know why,
as time goes on hopefully mine will be as good as....!!!!!!!!!!!!!   :)

will do mate ;D, training was crap today was feeling rough, tried doing back but just had no drive and felt weak and cardio was a joke as the gym was too busy and i was on and off stuff serving people !! mind you its good that bit was busy and the rest will prob do me good

16st 6lb this morn and waist 34, i thinkk i am going to be quite light when ripped as there is no sign of it yet!!  :o

sounds like your stil going strong kez...good stuff...hows the diet?

diet is going well mate, weight still 16 6 this morn but am visibly leaner, cant figure that one out, i recon it will be down by saturday though

16st 3 this morn!!! ;D

Keep at it mate, need some inspiration here ;)

Hi Kez are are you using anything along side your diet and cardio to get cut? Hope ya dont mind me asking

T3 mate and eca

Can i ask about the cycle for T3 how long are you tapering up through to the middle of the cycle then taper down towards the end to get thyroid working normally again? Hope ya dont mind me asking just i have got several cycles that have been advised to me the one that makes sense to me the most is the taper up then taper down for a 7 week cycle.If you dont mind that is could ya PM ya cycle would be greatful

Cheers Kez.

i'm not tapering at all mate just finishing it as the thyroid is tougher than a lot of people nthink, i will have been using 100mgc per day for about 4 months in the end..... I would have though the thyroid would be back into normal range withing about 5 weeks, i will take iodine to support it

Cheers for that

15st 11 this morning and still loads to go!!!!!  i was fat i tell thee, bloody fat!!!!!!!!!!!!  waist is 33 now and still not got much in the way of abs, i recon there is another 3 or 4 inches to come off yet, but up to now its 7 or 8 inches i have lost from my waist so i am really pleased another stone and a half and i should be looking ok but overall i am q pleased with my progress  :)

how freaking light will you be when cut ?????

no idea mate but i should look pretty ok, will prob try the over 40's class......... 15.10 this morn  ;D

well thats a good idea, or first timers. when are you thinking ???

A couple of pics of us after training tonight

Hi Kez,

Wicked pic

Holy Mother of God!   You frightened me! :)
Kez you should have warned those of us of a gentle disposition before letting us click on that foto!
Just shows what dedication does! What an incentive!

Cheers guys  :), i'm a lot lighter than my other pics but feel miles better and it feels ace having a small waist for a change!!!

Awsome pic m8  ;D your looking in top shape

another  :)

My 3 grandsons, 14, 12 and 10 saw that group foto and commented
"Grandad, they are AWESOME! will you look like that"1
Ah! The innocence of youth!

awsome progress Kez where the F**ck did the hair go ???

you look the best shape out of all in the pic.

Beware "the welsh vest gang"

lol, clippered it all off mate hahaha is fallin out anyway  ;D

You look like GAZZA now  ;D with muscles of course  :P

lol thats not the first time someone has said that!! ;D

Actually Kez u do have a look of Gazza! lol

Big improvements mate. Keep at it and keep us posted with your progress

All the best

PJ

''the fog on the tynes all mine the fog on the tynes all mine'' :)

Quoted Text

''the fog on the tynes all mine the fog on the tynes all mine''  

low carb day ??

well 2nd part of diet starts today  :), will be for the next 7 weeks until we go to vegas to watch the olympia  ;D...... just finished pct and started a short course of prop tren and mast

Very very nice Kez!  Just shows what training and dedication will do.  Well done lad.

cheers jon :-), 2nd day of low carbs 50g and just trained legs followed by 40 mins cardio and i am wiped out!!! higher carbs tomorrow thank goodness :-)

Ugh i ended up having 1 hrs sleep last night, i was so hungry i just couldnt fall asleep  :'( and along with that had bloody night sweats from the tren too lol............ feeling pretty mashed today so am just gonna do cardio tonight

Kes, will topping up on extra protein drinks not stop the hunger pangs? Or better still, taking extra solid feed in the form of stuff which isn't carbs or fattening, such as broccoli, green beans, etc.

it was a severe lack of carbs jon, protein etc only takes it away for a short while......... it doesnt normaly happen to me though and hoprfully its a one off!!!

I read in a magazine recently that a top pro (think it was king kamali) sometimes has sugar free ice lollies which trick his brain into thinking he's having sugar and that keeps him sane when dieting!

yes i heard people have sugar free jelly too, i just bought a case of pepsi max, that does the trick  :)

Kez!

Quoted Text

i just bought a case of pepsi max

Pepsi Max is chockka with caffeine, it will keep you WIDE AWAKE!  ::) ::)
Also guess what broccoli is stuffed with. Yes, IRON.

lol didnt realise it had caffeine in it!!!  ;D ;D ::)

Kez, here are the ingredients. Once when I had a serious management job, I used to have Pepsi Maxs instead of coffee in my office. I started to get hyper-active, couldn't  sit down for long, couldn't sleep, started speaking too quick etc etc. and eventually had to go to see the doc. After checking for allergies he eventually found out it was the Pepsi. Have a look here!

http://www.overcaffeinated.org/database/soda-pop/diet-pepsi-max.php

thanks jon   :)

feeling a lot better today so hopefully i will have a good weeks training and plenty of sleep at night!! diet was a bit messed up over the weekend as i was jus so tired but back on track now, chest tri's and cardio tonight

well i have upped my carbs now as i think my metabolism had slowed down somewhat,
here's a quick pic of my back after training

Another one

completely smashed in legs last night, super sets on hams, leg curls with stiff deads, leg ext, and high rep leg press to 40 reps... proper did em in!!!

Bloody Hell!!!!  Fantastic Kez! BTW what do you weight now?

hes not bad for an old welsh gazza lookalike dude is he ????   ;D ;D ;D

Training his balls off before Las vagas ???

Quoted from Madeira Jon

Bloody Hell!!!!  Fantastic Kez! BTW what do you weight now?

I am around 16 stone at the mo :-)

Quoted from romper stomper

hes not bad for an old welsh gazza lookalike dude is he ????   ;D ;D ;D

Training his balls off before Las vagas ???

Yup!!!! :-)

now found a way of training my legs without any pain, my knees were injured a few years ago playing rugby and never really recovered, hopefully now i can add some size on to them ready for next year

Blasted legs with super high reps tonight, i have also done 2 cardio sessions too so feel pretty whacked......... i put 6lb on over the weekend due to a fair amount of carbs, unfortunatley the wrong type, lol  ;D

Quoted Text

i put 6lb on over the weekend due to a fair amount of carbs, unfortunatley the wrong type

Kez, I know exactly what you mean!  :) Its taking me a hell of a long time to lose the extra 7 - 8 pounds I put on 2 months ago!

Quoted Text

now found a way of training my legs without any pain, my knees were injured a few years ago playing rugby and never really recovered,

Let us in on it ???

I did the same, but i can still squat without problems and leg press massive but is it harder to gain i find after the injury.
I was hobbling around for some time before i got an op done, went from 100 kgs-86 kgs and have naver gained the weight back (as of yet ) hovering around 87-89 what a w*nk weight !!!

feet close together toes pointing forewards on leg press hacks etc, lower the weight and go super strict and intense....... it works for me but i suppose it depends on where you knees are injured, worth a try tho

Quoted Text

suppose it depends on where you knees are injured

Right Knee

Dislocation of knee
Disclocation of knee cap x 3
Snapped medial collateral ligament
Snapped anterior curciate ligament
Badly torn posterior cruciate ligament
Crushed and torn lateral and medial miniscus 40% removed
Cartilage damage
Fractured femur


Fcuking great game of rugger that was, and to top it off the injury was caused by my own teammate (who i thought a wanker anyway)

:'( :'( :'( :'(

My knee hurts

Bloody hell mate thats harsh!! i bet that took ages to heal, well i dont think they ever mend properly, all you can do is just find a movement that doesnt hurt it and stick with it, doing light cardio helps too

i had to wait a year for the op on the cruciate, the medial ligamant mended itself  but a little loose, all in all trhe knee looks different 9alot) but so far no major problems. (may have if ever make it to johns age  ;D) It will never heal properly and had to retire from rugby , so in my mind i have never had my last game.

Started with leg presses and got strong (well i count not fit any more plates onto the leg press) so was pressing 16, 20 kg plates, so then started squatting
but keeping weights lower and style strict, i now avoid the temptation to go for 1rm , progressing slowly squatting 160 kgs for 8- 10 reps on a strong day.

Romper wont it be easier to get a wooden leg? :)
Hell and I thought I had problems with a buggered ligament! I think many people would have given up with that injury.
Anyway looking forward to Kezs experience in Vegas.  Watch out for those naughty women Kez!  or at least tell us ALL about it. ;-)

dont worry i will be posting plenty of pics up  ;D

Quoted Text

I think many people would have given up with that injury

I did



I had to give up rugby which was a damm shame, we had some great names play for our team
Josh Cronfeld, Mark Ellis (former all blacks) and Martin Johnson (the reigning world cup captain)
a blast from the past with Rory Underwood as well.

A week today and i'll be gone!!! YAY  ;D

f**king hell mate, your a beast! Just read the sticky all the way though. Got to say im impressed! great read too! ;D

Kez has definatley been on a journey! He still is and is acheiving his physique goals step by step. Just goes to show with hard work, dedication and consistency it can be done.

Thanks mate, i am not rushing it and taking it quite slowly, i am happy with the results and hopefully next year you will see me on stage  :)

Ill drink to that! lol and next year you will also see me onstage - providing im injury free and healthy.

i got a bit fed up with dieting for so long so am having a break from in for a while, i am still eating very clean and all i have done is doubled the carbs i was on, i seem to be thickening out a bit now without adding any fat which is a bonus!!!

yeah you can only stay on low cals so long - then keep eveything the same as u have but increase ur carbs. Depending on how low your fats are you could also try increasing them a little but still from good sources.

i have added more eggs yolks and am taking pro lipids, i think fat is still coming off very slowly as i keep seeing new veins appearing!!  ;D... since upping the carbs i have added 7lb but i really needed to do it as i nwas starting to feel the effects of dieting for too long, ie weak and irratable, i feel great now and am a lot stronger

have a portion of salmon daily too for the omega 3 fish oils (epa) these will help no end.

any updates kez? was interesting reading

well i have been eating a bit more and will continue to do so until the end of jan when i will start dieting again, my weight is 16st 6lb today so i have put 10lb on and kept my 33 waist which i am chuffed about!!!

training is going really well and having some real hardcore sessions at the moment  ;D

sounds like its muscle you added then. you must be a fair old size now then mate

Me and Big Lou at olympia expo  :)


Charles Glass


entrance to expo


Las Vegas at night

nice photos. i bet that one goes on the wall lol. looking well. isnt lou looking well aswell! he must be getting a canny age now surely. can just see him tunring green again lol

the man is still a beast!!!!! nice pics too! pick up any good tips while you were there that you might want to share with us strange lot??? ;D