Sirkevdebench's 2012 contest log

[Colstreamer]

Sounds like by the time cs is finished with you you will be able to fit all that and more in you will need all the energy lol

sis by tha time I'm done with him he'll be 'arder than Tyson!!!!

 

[SirKevinDeBENCH]

Good luck with ur journey bro, looks like ur in good hands

Yeah I guess so, sometimes I need to be pushed. And the results are usually good.

 

[SirKevinDeBENCH]

Thanks for the advice guys I will do my best, but I must say cs, I am not sure if I have the space in my stomach for all that. But I will try

Oh my. That stuff really is not good that will be going in the bin. Really don't want to be using anything that will waist all the hard work.

 

[zedhed]

Good to hear bro!

 

[SirKevinDeBENCH]

Day 2

breakfast 1

3 weatibix

Breakfast 2

Scrambled egg
X2 slices of whole meal bread.
1/4 tin of beans.

Egg mayonnaise role.

Lunch

1 banana
1/3 tin tuna
Baked potato
Protein shake

 

[zedhed]

hey bro CS Ima gonna make a little bit of a change in here. If this is your diet or nearly, do the same changes for yourself.

Right Kev, your BMR is 2,446 cals
Your daily calorie requirement is 3,363 cals

OK here's your diet, I've worked it out as best IO can if anyone else has any suggestions please give them!!!

Breakfast
5 egg whites, 3 whole eggs
1 cups oats


Mid morning snack
2 bananas
100g bag of almonds not salted or roasted or anything like that


Pre workout
2 bananas


Post workout
Protein shake 2 scoops
With 1 plain bagel


Lunch
1 baked sweet potato
130g tuna
pint of semi skimmed milk


Afternoon snack
2 apples
100g bag of almonds


Dinner
2 chicken breasts
2 cups of salad it doesn't matter what just make sure it's green!!! lol ok some veggies are other colours but you know what I mean


Before bed
2 scoops protein shake

 

[Colstreamer]

hey bro CS Ima gonna make a little bit of a change in here. If this is your diet or nearly, do the same changes for yourself.

Thanks for that Zed. I'll get on that.

 

[SirKevinDeBENCH]

hey bro CS Ima gonna make a little bit of a change in here. If this is your diet or nearly, do the same changes for yourself.

Thanks zed, I'll do that thanks for the tip

 

[SirKevinDeBENCH]

Day3
Worm up
Squats
1x10 with bar
1x15 with bar

5x5 @ 42.5 kg

Bench press
5x5@ 90 kg too easy!

Row
5x5 @ 85 kg these were hard! I was short on time so had just 1 minit rest between sets

 

[SirKevinDeBENCH]

Here are my pics

Please be gentle. God I never realised I was so fat. That alone is now going to push me. I don't feel as fat as I look. Anyway I sure need to shift it an shift it quick. It feels imbarissing to show it but it's ok it won't be there for long.