BNBF Scottish 23rd may 2010

pics -

BNBF 23rd May 2010 ---

Placed 4th in the Novice class and gained an invite to the British Championships on 19th Sept 2010.. More Dieting.

Monday 8/2/10

Cardio morning, did 12 minutes solid on treadmill. feeling good, eating well, started a new supplement an all in one to try to assist diet, tastes great plai chocolate……

Feeling my chest today from yesterdays session, still feel pumped. Did a bit of posing in gym on Sunday while it was empty go a lot of work to do to get routine…. although comments from training partner that everything is falling into place with regards to definition.

Sat & Sun 6/7 - 2 - 10

Did big leg session on Saturday, training starting to up a pace, less than 4 months to show, still eating clean.. ISH.

Sunday back in the gym for some decline chest work and bi cep work, another 1hr 45 session, dont seem to be getting any more tired with the additional 20minutes on sessions. Think must be eating and sleeping well and the additional cardio must be helping.

Gym not to busy on either of the 2 days, just perfect no waiting on weight stations.

30 MAY countdown is now on starting to look at the diet for last 8 - 10 weeks, have to start practising posinbg routine etc, anyone have any ideas or routines that are on the net would be good……..

Thursday 4/2/10

Gym was reasonably busy today.. but not overcrowded. We shook things up a bit tonight although kept the staple diet of 10 sets of wide grip chins, with and without weight belt. took a little bit longer to loosen of tonight. added in lat pull down behind the neck did 5 sets. then used the glute machine as a kind of row machine, really stretched the lats hard.

Straight onto triceps, really starting to develop shape and mass on the tri’s….

Again finished with 1/2 hour of abs. In total trained for just shy of 2 hrs. its amazing how some nights you can keep going and others an hour is more than enough.

Anyway more cardio tomorrow.

Wednesay 3/2/10

Played my usual game of 5s this evening, treat it as a great cardio session 1 hour of stop start running, great, didnt feel so fit today.

Diet still going well… not eating anything that i shouldnt be.

Motivation still high… can’t wait til back and tri training Thursday evening.

Tuesdat 2/2/10

Motivation still high, got up this morning and did 15 minutes cardio, feel as though i am getting through it a lot better, amazing what a week does, just finished gym this evening, heavy session of shoulders hitting delts from all angles, sitting here and feeling them still burning an hour after….

Managing to stick strictly to what i am preparing to eat, not straying at all.. gooood

1st Feb 2010

Woke up this Monday morning and motivation was extremely high, went on treadmill in my home gym and had a 20 minute run, got to admit starting to be able to half like my runs…

Made pack lunch as per usual keeping the food as healthy and clean as possible.

With motivation being so high i can feel this is going to be a good start to the month.

Weather still cold, but getting nearer to spring everyday.

Sunday 31/1/10

Gym at 1315 this afternoon, changed the session slightly and worked on incline pressing bar and dumbell along with flyes… just the change the doctor ordered…. feeling it already as i am writing this at 1845… My favourite football tema just got beat by manchester united so a bit peeved….

Anyway finished off with biceps, still struggling with my right tendon on my arm so having to miss out on hammer curls… still training the guns hard though.

Went slightly off the diet last night and went for an inidan.. naughty naughty anyway it cheered me up a bit as was feeling down yesterday. back to strict eating tomorrow……. roll on the diet.

Saturday 30/1/10

Again training went well… an hour and half of squats mixed up with leg press and finish off with front squats, a good sized breakfast was needed today prior to training just to keep me going… brilliant.. felt a bit down at training, needing to up intensitiy but our third (part time ) training partner is an awful one for yapping and taking forever to do his set, its doing my nut. anyway up and on. feel as though i am still making gains, legs starting to look like how i want them to… feeling as though i am losing size round waist down to a 32 inch waist, think i will manage to 31 or 30 for competition havent been that waist since i left school 21 years ago.

Friday 29/1/10

Friday 29/1/10

January 29, 2010

Went to gym today with buddies, lee and richard… hamstrings and calves and the usual finish up with abs was on todays menu….. weeks still going well and reasonable on the diet.. (Diet is not too strict yet but just watching what i eat.. Ended up at ciquitos on Thursday with business partner and thought i would be good and have a chicken salad, wow the things that are on it sour cream the lot… bloody hell thought all the gonk would be on separate little plates but no it was on the chicken…. anyway just had to eat it, would have been better of with a fattening cheeseburger.. trying to be good!!!!!!!!!!!!!

Tuesday - Shoulders 26/1/10

Changed gym today and went to Arbroath Sports Centre (where we train on Sat and SUn). Did a slightly different routine, incorporating dumbells instead of barbells. Started with over head pressing (5 sets) then on to arnie presses…. Straight onto shrugs next.

Once shrugs completed we did face down raises supersets with lateral raises, delts at this point are burning…. we finsihed session with front raises another 3 sets and finished with a lighter plate keeping really strict.

in and out in 50 minutes…..

Pictures from 24/1/10

Sunday 24/1/10 Chest and Bi's

Again Gym very quiet Straight onto bench press (flat) did heavy weight strict and pause at bottom, really putting pressure on pecs. changed things about today and went onto decline bench again emphasising the strict control and pause, starting to burn now.. Went onot incline dumbell flyes 5 sets just to stretch out all the pressing and finished chest with incline press, again keeping things strict and slow.

Bi - ceps - currently feeling pain in my tendons at joint on right arm, however manage to curl with ez bar without to much pain, then concentration curls having to go lighter on dumbell on the right… abit pissed off with it but what else can i do, really starting to see difference in my left one leaving right bicep behind. Finsihed the day of with close grip chins just to fully pump the bi cep …

Saturday 23/1/10

Here we are again SATURDAY, which means only one thing, another gruelling squat for an hour and a bit session.

Went a bit heavier today just over 4 plates per side, for reps to 10…. four of us trained together so it was a bit slower, but we made intensity higher by super setting some with leg extensions and presses, just mixed it up. Saturday sessions are never the same as we always add something different, always the same exercises but just mixed up or back to front.�

Gym still quiet the, the awaful weather must be keeping the Jan keep fit fadders away, greeeeaaat.

Anyway thats it til Sunday.

Back and Tri's Thursday - 21/1/10

Here we go again, another evening of gruelling chins, at least 10 sets with mix of on there own and weighted, straight onto pull down machine for 4 sets, followed straight away with t bar row mixed straight sets and drop sets, went to 5 (20kg) plates for 6 reps and dropped right down to 2 plates.

Tri ceps this week we stayed slightly lighter and made each rep strict and controlled and kept range higher, burning….. followed right into dips with weights… then tri cep work on pulley machine.

Finished off evening with yet again abs, training partner has found the medicine ball (10kg) and likes to inflict pain by hitting the ball into mid section for 20 - 30 reps, hate it, anyway he says it works. finished off with straight and twist crunches.

Wednesday 20/1/10

Woke up this morning, not so keen to do the cardio. Energy level a bit low, however managed to trawl my ass to the gym. 15 minutes of mind numbing treadmill work. Felt as though i was managing it a bit better than the other 2 days. Never new until now how good your day starts after a little run. Anyway shoulders still sore from Tuesday night session, GREEEEAAAT.

Got a big meeting with the bank today, been on my mind all night maybe reason for not feeling like doing the treadmill work run this morning. Being in the property development and construction industry is not the best at moment, good times for this game are in the past. Anyway think positive and keep going.

Still feeling highly motivated for the weights room…. getting more excited about comepition every day… (And worried as well)))))…

19/1/10 - Shoulders Tuesday Again

here we go again, "great" one of my favourite body parts for training, we started off with seated presses, decided this week we would go for reps rather than weight, trying to achive at least 12. did 6 sets and then 2 sets of same but behind the neck.

straight onto shrugs loading the bar to 4 plates (20kg) per side and repped to 12 for 4 sets.

Face down lateral raises, 5 sets inc drop sets, really feeling delts "bursting", then straight onto seated side raises super sets with front plate raises, again did 5 sets. Finished off with standing drop set of side raises…. really feeling shoulders and traps.

Finished off session with 20 minutes of abs training…………….. what a feeling….

Cardio 18 and 19 Jan 2010

Commited at weekend to getting up early during weeks and fitting in 20 minutes of treadmill work at my home gym, so far so good have managed Monday and Tuesday. Will keep going in order to strip down body fat % in order to be as ripped as possible for show in May.

Chest and Bis Sunday 17/1/2010

Saturday 16/1/2010

Legs Saturday 16/1/10

Gymnot busy this morning….

Squats are the meal for the day… started of with a few good warm up sets really stiff this morning from hamstrings nite before.

Then onto 3 20kg per side 3 sets, moved onto 4 20kg per side for a set or two, then dropped sets down to 2 20’s per side. great in all approx an hour of squatting, moved onto leg extensions and the negative versions as well, back onto front squats 2 20’s per side as deep as possible, legs burning, starting to feel as though being tortured. Quick jump onto leg press with 9 20’s per side doing 5 reps and dropping 2 plates for 2 sets…………..

Finished off with 1.5 plates per side dropping as deep as possible on squats (2 sets), trying to get glutes touching heel just as a loosener.

Thats all 2hours of hardcore ass busting legs training. back Sunday for chest and bi ceps.

Muscle Beach Golden Era

Back and Triceps Thursday

Saltire leisure centre tonight, extrmely busy with the JAnuary Fad of keep fit.

Anyway started of with wide grip chins, 4 sets of ten then added weight belt and introduced a 10kg plate for another 4 sets still trying to keep wide. Next exercise machine pull downs, giving another really good stretch 4 sets, then t bar row with 4 20kg plates and some 5’s added for luck 4 sets. Back really starting to ache by this time. Back Done

Triceps - warm up set of close grip bench, then 4 sets of 40kg per side on olympic bar. finished set with drop set down to 20kg per side. Next triceps kick backs, push downs 4 sets each, finish triceps with bench dips with 55kg on legs for reps of 15, 4 sets. Triceps burning - GREEEEAAT.

Onto abs, 3 sets of cruches with twist and finish the evening of with 3 sets of oblique machine twists……… Thats all. Crammed into 1 1/2 hours.�

Next onto 5 aside football at 9pm for cardio

Wednesday night cardio

Just finished an hour of 5 aside football the best form of cardio, not boring like treadmill and stepper work.

Anyway Back and triceps thursday night next, nothing beats gym work.

Lee on Shoulders

Monday 11 Jan 2010

Legs still sore from Saturday leg session. Chest is sore from Sundays. Still no feeling on biceps from sunday sesh.

Spoke with Lee and his legs are aching.

Thats all

DIET

FOUND THIS ADVICE ON ARTICLEBASE. If you click on the links it will give you further advice.

Developing the perfect bodybuilding diet meal plan for you will boost your muscle gains and healthy fat loss by 1000% or more! All the perfect lifting can only get you so far without the right diet plan. Think of it this way: by driving your car properly, you will keep it in good shape. But without putting the right fuel and oil in it, it will never perform as well, and it certainly won't last as long. As you know, working out is vital, but utilizing a solid bodybuilding meal plan is essential to getting ripped. The key here is to work harder and smarter to maximize your results.

Some key points to consider when creating your bodybuilding diet plan:

1. Eat 5-6 small meals per day, about 2-3 hours apart to keep your metabolism and energy up, cravings down and muscles fed constantly which encourages growth.
2. Determine how many calories you should consume each day, and stick to it. You must consume more than you burn to gain muscle!
3. Shoot for 40% protein, 40% carbohydrates and 20 % fat of all calories consumed.
4. Get 10% of your target calorie intake in grams of protein. (E.g. 3,000 calorie diet: 300 grams of protein per day. 6 meals: 50g or protein each)
5. Drink water in ounces equal to 60% of your body weight in pounds. (E.g. 180 pounds: 108 oz. per day, or 3.2 liters)

These are all widely accepted fundamentals of a proper bodybuilding diet plan, so keep them all in mind when planning your meals. It can get really tough to find the time to meet all of these criterion properly, and follow the plan to perfection, but luckily there are pre-made meal plans you can tailor to your specific needs.

Many professional bodybuilders have come up with bodybuilding diet meal plans, but very few have done so for every level of caloric intake. So, you need to first figure out how many calories you're going to consume, then work with a diet plan that will work well for your level.

Typical sample bodybuilding diet plans look something like this:

Meal 1: (Pre-workout): 6 egg whites, 1 cup oatmeal
Meal 2: (Breakfast): Meal replacement bar/shake, high in protein and flaxseed oil
Meal 3: (Mid-morning): 8 oz. lean meat, 2 cups green vegetables, 1 cup brown rice
Meal 4: (Lunch): Tuna in water, leafy salad, whole-wheat bagel
Meal 5: (Dinner): 8 oz. lean meat, 2 cups green vegetables, 1 baked potato
Meal 6: (Snack): Meal replacement packet, flaxseed oil

This type of bodybuilding diet meal plan will greatly increase your muscle gains, but it is difficult to tell how much of each item is right for your caloric intake. It is also hard to know what you can substitute when you're bored of this regimen after a couple weeks of eating the exact same things every day.

Thankfully, there are some programs that provide detailed meal plans that stick to rock-solid diets like the one above, but allow you to mix up the meals as you see fit throughout each phase of your workout plan, all suited to your level.

It is an excellent idea to start by eliminating bad fats and processed sugars from your diet if you have not already. Do not try to jump into your new bodybuilding diet meal plan right away, either. It will take some getting used to, but by steadily building up to your perfect meal plan, and following the system, you'll get ripped and stay that way!

Like the old saying goes:

"Plan your work, and work your plan!"

But keep in mind that it's a lot easier when you can take out the guesswork by following a professional natural bodybuilder's advice when coming up with your bodybuilding diet plan. Either way, once you have your plan, just stick to it, and you'll love the result!

bill pearl

Bill Pearl, The Legend from bodybuildings Golden Era, here is a picture.

Shoulder training day Tuesdays at Saltire.

Some photos of Lee and myself.