Thanks for moving it back Wodin.
Thanks guys, yeah people say i look 10 years younger without the goatee..hehe, i guess thats good. Think i can get laid now?
To the homofobes on this thread, it is a POSING TRUNK. this is bodybuilding you know.
As for my iet and training. well lets see. I started this years diet down early, the 5th of April. Mostly because i am between jobs, and bored. And having alot of spare time i found out that why not start my diet down now. I was going to try dymetradine extreme this year, instead of ripped fuel. But the company that i have ordered it from hasnt sent me anything, so it looks like im going to do it without any supplement this year.
This is what i have been eating during my bulking period this year:
Daily amounts:
Proteins: 390,80g
Carbohydrates: 532,36g
Fat: 115,65 g
Calories: 4733,49
The first thing i did was to reduce my carbohydrate intake, and the diet looked like this after:
Daily amounts:
Proteins: 375,96g
Carbohydrates: 379,09g
Fat: 92,85 g
Calories: 3855,85
05 april 2002
Weight: 219.1 pounds
Arms: 16.5 inches
Chest: 44.5 inches
Waist: 36.2 inches
Tighs: 25.2 inches
Calves: 16.1 inches
Neck: 15.9 inches
I used this diet for 10 days Then i added cardio work. 3 times a week, before breakfast. 30 minutes each seassion. I do my cardio on a stationary bike.
Started Ripped Fuel on Monday the 29th of april. Did half dosage (3 capsules a day) untill Monday the 6th of May
Started doing cardio 5 times a week 15.May. still 30 minutes and before breakfast.
My training program was the same all thru the diet down.
Training program:
Day 1: Chest
(A)Incline Press, Flat Dumbell Presses, Incline Flyes, Flat Machine Presses
(B)Bench Press, Incline Dumbell Presses, Flat Flyes, Cable Crossovers
Day 2: Abs/Calves- 8 different ab exercises, 4 supersets, 1 exercise for upper abs and one for lower. Standing Calf Raises and Donkey or Single leg calf raises, high reps(25 reps),8-10 set
Day 3: Back
(A)Deadlifts, Seated Cable Rows, T Bar Rows
(B) Bent Over Rows, Dumbell Rows, Pullups with bodyweight then move to assisted
Day 4: Shoulders
(A)Dumbell Presses, Standing Laterals, Rear delt machine
(B)Single Cable Laterals, Seated Shrugs, Bent over laterals
Day 5: Bi's/Tri's
(A)Barbell Curls/Skull Crushers, Seated Dumbell Curls/Reverse Pushdowns, Machine Curls/Single Tri Extension.
(B)Cable Curls/Rope Pushdowns, Incline Curls/Inner Grip Pushups, Concentrations Curls/Dips(alt er supersetted)
Day 6: Legs
(A) Front Squats, Hack Squats, Lying Leg Curl, Extensions, Stiff LDL
(B)Leg Press, Lunges with some type of weight, Extensions, single leg curls, seated leg curls
A is week 1 B is week 2, alternating all the way. i added som extra ab work on thursday the last month. heavy ab work, with resistance.
I also made a final cut in my diet the 27.june
Proteins: 371,39
Carbohydrates: 299,34
Fat: 51,57
Calories: 3147,05
Thats about it reall. except for the carb depletion and loading the last week.
These are the measurments i ended up on:
Weight: 201.9 pounds
Arms: 16.3 inches
Chest: 44.0 inches
Waist: 33.8 inches
Tighs: 25.2 inches
Calves: 16.1 inches
Neck: 15.9 inches
Now im gonna bulk, but not quite as much as last year. instead of 530g of carbs a day im gonna try 450, see how it goes. starting a old school program today. gonna be good.
Here is another pic, taken later in the evening, with better lighting. holding some water..but it still os ok.
Please Scroll Down to See Forums Below 
