Paddy's transformation contest log

[paddy155]

Pics as of 14/05/2104.









Why do I never look happy in my pic's lol

Weight 231 lbs

Diet

Training days

315g pro, 525g carbs, 70g fat

Non training,Rest day

315g pro, 255g carbs, 56g fat

I will post up my diet in the next day or two. It is very basic but allows me to get in my 7 meals per day. Anything over complicated or time consuming to prepare and I struggle. Food sources are chicken,whey protein powder, oates, sweet potato,banana,multi grain hoops,flax oil and almonds. I will change my diet for my rest day ( wednesday) and consume fibrous carbs in place of starchy carbs. I would do this on sat and sunday ( non training days ) but struggle with out any starchy carbs on these days as although their ain't a high demand for these carbs I can still be quite active.

Training Regime

Monday....Legs,Chest,Triceps

Bulgarian split squat ( 5x6)

17.5kg x 6 , 20kg x 6 ,22.5kg x 6 , 25kg x 6 , 27.5 x 6

Standing barbell calf raise ( 5x8)

92.5kg x 8 , 102.5kg x 8 ,112.5kg x 8 , 122.5kg x 8 , 132.5kg x 8

Flat barbell press

2 x 8.... 60kg x 8 , 70kg x 8
2 x 6.....90kg x 6 , 100kg x 6
2 x 4 ... 110kg x 4 , 120kg x 4
2 x 2.....130kg x 2, 140kg x 2

Flat dumbbell fly

1 x 8...32.5kg x 8
2 x 6...30kg x 6 , 27.5kg x 6

Dips ( 5 x 5)

8kg x 8 , 10kg x 8 , 12kg x 8 , 14kg x 8, 16kg x 8

Cable pulldowns for abs. Full stack till failure.

Tuesday.... Shoulders,Back, Biceps

Millitary press (smith machine) 4 x 8

75kg x 8 , 65kg x 8 , 55kg x 8 , 45kg x 8

Dumbbell laterals ( 4 x 15 )

20kg x 15 , 17.5kg x 15, 15kg x 15 , 12.5kg x 15

Dumbbell pullovers ( 4 x 12 )

40kg x 12, 35kg x 12 , 35kg x 12, 32.5kg x 12

Tbar rows ( 3 x 8)

75kg x 8, 65kg x 8 , 55kg x 8

Deadlifts (2 x 6)

165kg x 6 , 145 x 6

EZ bar curls ( 3 x 12 )

42.5kg x 12, 32.5kg x 12 , 22.5kg x 12

Abs..cable pulldowns

Wednesday... REST DAY

Thursday...Chest,triceps,legs

Will update tomorrow.

[Bobbystealz]

You stayed in good shape. All you need is abs and you would look sick

[paddy155]

Originally Posted by Bobby Stealz

You stayed in good shape. All you need is abs and you would look sick

I'll get them by the end of this hopefully.

[paddy155]

I think by adding cardio into my training schedule should make a difference.

[Bobbystealz]

Cardio and carb cycling should do the trick

[paddy155]

Originally Posted by Bobby Stealz

Cardio and carb cycling should do the trick

Going to begin carb cycling and cardio asap.

[Narkissos]

Man, you've REALLY added lat mass as compared to where you were when we started.

You look great! :)

[Bobbystealz]

Bump.

[dBurger]

Impressive!

[nailadmoh]

dude! that's a good muscle! Truly Impressive!