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Old
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Unhappy Hello Everyone - 10-15-2013, 02:37 AM

I hope to get to learn quickly! I need some assistance! I've been working out for over 2 years, began training for NPC Figure comp as of 8/19/13. Did my 1st show last Saturday Oct 5.. I would like to improve with developing more muscle mass/ leaning out.

Any suggestions? Critiquing is welcome!

In this photo I was 127lbs with 11��% BF... 38yrs old, 5'3 .. I have a trainer, since 8/2013. He just sent me a new meal plan last night.





Hello Enigmatic707!

I'm 5'3 at 135lbs with 13% BF, I took a week off from 1st show (Oct 6-Oct 13).. I'm clean haven't used anything AAS. On new meal plan as of today.


Mon/Wed Fri

Breakfast: 4 egg whites
Midmorning: 3oz of chicken & 1/2 cup of cucumbers
Lunch: 4oz of chicken or fish or ground turkey w/ 1 cup of cucumbers
Mid-Afternoon: 3oz of chicken 1/2 cup of cucumbers
Dinner: 4oz of fish or chicken w/ 1 cup of asparagus

Tue/Thur/ Sat/Sun

Breakfast: 4 egg whites w/ 1 cup of oatmeal
Midmorning: 1 plain rice cake with peanut butter or almond
Lunch: 4oz of chicken or tuna or fish, 1 cup of asparagus and 1 cup of yams (if needed).
Mid-afternoon: 3oz of chicken w/ 1 tbsp of almond butter
Dinner: 4oz of fish or chicken or ground turkey, 1 cup of asparagus, and a dinner salad green onions,bell peppers, cucumbers w/ olive oil vingarette.


1 gal of water per day


Workout Plan:


Now he wants me to lift heavy as I can with proper form
3 sets of 10-12-12 reps (everything)
**Cardio: 45-60 mins a day for now**
He wants to pull out some more muscle


Monday
Legs/abs

Superset
Leg extensions
Into
Step ups body weight

Superset
Leg press
Into
Lunges
Into
Wide stance squats (I hold a 55lb DB)

Lying leg curls
Into
Seated leg curls
Into
Stiff legged dead lift

Abs
3 x 25
Crunches
Into
Leg raises


Tuesday
Shoulder/triceps/ abs

Warm up
2 sets of 20 side laterals with light weight

Superset

Seated Military
Into
Front laterals

Upright rows
Into
Side laterals
Into
Rear lateral

Push downs
Into
Cable rope ext
Into
Dips

Abs
2 sets of 25

Cable rope crunch
Into
Knees up off bench

Wednesday
Shoulders/ Triceps


Superset

Side Laterals
Into
Dips off bench

Front lateral
Into
Shrug dumbbell

Military press
Into
Upright rows

Skull crushers
Into
Push downs
Into
Rope ext


Thursday
Back/bicep/ abs

Seated cable rows
Into
Pull downs

One arm rows
Into
Straight arm pull downs

DB curls
Into
Bar curls

Hammer curls
Into
Preacher curls

Abs
3 x 25
Crunches on stability ball
Leg raises off bench

3x 50 mountain climbers

Friday (I don't like this one)

BUTT/ Conditioning

3 sets of 20

Superset

One legged lying ext ( one foot on medicine ball)
Into
Seated one leg
Into
Butt blaster
Into
Wide stance sumo squat
Into
Side lunges (2 times up and down)

Superset

Burpees
Into
Box jumps
Into
Squat jumps
Into
Lunges (kick leg high: 3 x up and back)
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10-15-2013, 02:51 AM

Oh well nowww u intoduce..lol..just kidden and i fixed my clen ghost member smack talk.so once again sorry..:. Welcome to Anasci.. i think you look great for a first time event ! Maybe post weight and how your diet is ..if u had a trainer ..days of training...
Did i say u look great? 5-10 mg anavar a day and more calories is all id say.. dont go to the heavier aas as i think u know....
   
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10-15-2013, 02:57 AM

Lol! Thanks, I found this through the rules.. Sorry, I have a lot to learn with this forum and I'm navigating through threads now, I must locate the talk to mederators now..

Let me post my info in this same post, brb..
   
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10-15-2013, 03:04 AM

Ok. I just updated my Intro��
   
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10-15-2013, 03:37 AM

Heck 2 threads ..same posts.. all good and no worries.. !
   
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10-15-2013, 04:12 AM

Welcome to anasci, nik. Looking real good.
   
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10-15-2013, 04:22 AM

Thank You��
   
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10-15-2013, 05:52 AM

Legs look great, upper body looks good... I am going to assume that you really want to bring out your upper mid back and delts to give you a more postured look-?
   
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10-15-2013, 06:52 AM

welcome!
   
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10-15-2013, 07:02 AM

Yes, Yes, Do you have any suggestions?
   
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10-15-2013, 07:02 AM

Hi Mofo!
   
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10-15-2013, 08:11 AM

Welcome aboard...
   
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10-15-2013, 01:19 PM

Welcome
   
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Gj
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10-15-2013, 02:34 PM

Welcome to anasci
   
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10-15-2013, 02:39 PM

Thanks!
   
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10-15-2013, 02:47 PM

I agree with the rest, you look great. The problem with us is we always want to look better. You found a great board with lots of great people to help you do just that! Welcome!!
   
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10-15-2013, 02:54 PM

Welcome


"all you have to do is look at someone’s shins and hands; do they look fucked up? Then listen to them.”- Jim Wendler
   
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10-15-2013, 04:27 PM

Welcome Fitnik!
   
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10-15-2013, 06:30 PM

Welcome
   
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10-15-2013, 08:58 PM

Great bunch a people as u can see but i kinda take the cake persay..

Easy does it mofo....
   
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