Probably 18 months ago now. I played a lot of sports as a kid, mainly football. Initially I started in the gym to build up my strength on the pitch, but ended up getting into building more than I had anticipated.
Chest Size: 43″
Waist Size: 30″
Quad Size: 24″
Calves Size: 17″
Biceps Size: 16.5″
Forearms Size: 12″
Diet: I stick to relatively low carbs throughout the year just to hold single figure bodyfat. A typical day will look like this
BREAKFAST – PROATS 2 SCOOPS PROTEIN POWDER, 50G OATS MIXED WITH WATER
SHAKE – HIGHPROTEIN LOW CARBS
LUNCH – EXTRA LEAN MINCE, HADDOCK FILLETS, VENISON. 1 LARGE HANDFULL OF SPINACH
AROUND 2PM – ANOTHER BOWL OF PROATS
AROUND 5PM – TUNA AND A LARGE HANDFUL OF SPINACH
AROUND 8PM – 2 CHICKEN BREASTS AND HALF A BROCCOLI
AROUND 10PM – SCRAMBLED EGGS AND SALMON
BEFORE BED – SHAKE
Max Deadlift: 570lb
Max BenchPress: 308lb
Max Squat: 374lb
Goals: I’m currently deviating between 82-84kg with around 9% bodyfat. I want to eventually be 86 kg with low single figure bodyfat percentage year round. The key for me is looking aesthetic, while maintaining a good level of cardiovascular fitness.
Routine: I’m currently in the middle of 8 weeks GVT (German Volume Training). This is based around 10×10. The idea is to start with 60% of your 1 rep max and hit that for ten reps. Once you reach the 10×10 the weight increases. A typical week will look like this:
Monday – Chest & back – Pull ups – 10×10
Flat Bench – 10×10
Tuesday – Shoulders & arms – Standing DB Shoulder Press-10×10
Standing Barbell Curls – 10×10
Close Grip Bench Press – 10×10
Wednesday – REST
Thursday – Legs & Abs – Back Squats – 10×10
Hanging Leg Raise – 10×10
Friday – REST
Saturday would begin the cycle again, in a pattern of 2 days on 1 day off, 1 day on 1 day off. GVT is a huge strain on the central nervous system so it is vital that the rest periods are facilitated properly.
Supplements: USN IGF 1 Pure Protein, Fish Oil, Multivits and I have played with Xedra Cut XT fat burners, but hard HIIT training will strip fat faster than anything else.