I feel like i've hit a bit of a plateau.
Heres my story. I took some photos this morning/last night for you to look at too, here they are:
Full frontal tense: http://members.lycos.co.uk/intenso/T...S/CIMG7574.JPG Only abs tensed - u can see my fat here... 
http://members.lycos.co.uk/intenso/T...S/CIMG7799.JPG Right bicep tensed: http://members.lycos.co.uk/intenso/T...S/CIMG7800.JPG HERE WE GO: My stats:
Height: 5'9"
Arms: not measured in a while but roughly 15 1/2" cold (close to 16 pumped) - although left one is a bit bigger just above 16
Neck: 16 - (not many people train neck but i want it bigger)
Weight: 13 stone = 182lbs = approx 82kgs
Bodyfat %: 15.4
BMI: 26.4
Fat Mass: 12.4kgs
FFM: 68.3kgs
Key Lifts PBS(1 rep max): Bench 121kgs
Dead 162kgs
Squat 100kgs (i have knee injuries)
Shoudler press dumbells approx 3 reps of 40kg dumbells (haven't 'been able to test higher as dumbells dont go any higher in my gym
!!)
Realistic at the moment key lifts (1rep): bench 110
dead 150
squat 90
shoulder press dumbell 40
This is a post that acts as a mini training diary, a summary of current diet/training and success, and looking for advice and possibly comments on anything
that you can think of. Please take the time to read, it'll take less than 5 minutes, and although the photos are quite shit, please feel free to totally rip
me apart in what you think.
I'm not looking for compliments, in fact, i'd appreciate some1 saying "your ****ing shit, sort yourself out" - but be honest, dont just be mean for no
reason.
First off, the reason i've put PB and current realistic key lifts is that I seem to fluctuate from being able to go to the gym and lift huge (for me) say 115
bench 2 reps and some days struggling at 100. So the realistic is what I could do on an average day, and PB perhaps on an ECA fueled super-****y day when I
feel like i'm the king of the world (a very rare occasion...)
Have a look at my photos. Although i dont think i look BAD.... i dont think i've got any real (a) definition or (b) size, just a small comprimise in both.
I have been training for years and have had most of my increases in the last 9 months due to partly this site and others helping me boost my knowledge,
dedication, diet and supplements.
I'm just not sure what to do next. Tom's(Tom84) been on pro-hormones but i'm not sure if I really want to dabble in it yet. If i'm really honest to myself,
the last few months i've not been training as hard as I would have liked (i've still been hitting the gym as often but just not been working as hard there !)
- there have been good weeks and bad weeks.
Generally I dont let my diet slip, well if I do not to any extreme circumstance, for example yesterday was a dreadful day in terms of diet because I probably
had 150grams of fat and 600 grams carbs (lots from shitty chocolately sugarey substances), but even on these bad days my protein never drops below 200grams,
so i suppose i'm not in danger of muscle catabolism.
I generally train 5 times a week, and TRY (but rarely do it perfectly) to stay in line with this regime:
day 1: chest (or chest with triceps)
day 2: back, or back and triceps if not done yesterday
day 3: shoulders (or shoulders and biceps)
day 4: rest/cardio only
day 5: legs (or legs/biceps)
day 6: rest or start back at day 1 and loop
every day I try and do what i call ab-attack which is pretty much intense ab training for about 5 minutes. I throw in some extra exercises here and there
too.
Thats an honest representation of what i do, although i do a lot of cardio as well when i'm in the mood, like at the moment i'm going swimming 4 days out of
7 in the mornings, then trainig 6 hours later or so.
Diet wise a quick round up: (and i'm in a weird mixture between eating enough and cutting - some of you will say eat more but ideally i'd like to lower my
bodyfat at the moment (and yes i do believe its possible to do that without losing muscle and even gaining - like jay cutler says))
9am wakeup: protein shake with creatine, glutamine. glucosamine, cod liver oil 2000mgs, ast tribulus 2 capsules and either 2 dymatize ignites (ephedra free
fat burner) or 1 eph25 from musclechat shop (depending on whether i (a) am feeling hardcore (b) value the size of my penis as I suffer major shrinkage and
sexual dysfunction on eca)
If its a swimming/morning cardio day i wouldnt eat anything else, perhaps an apple for some simple carbs, as cardio first thing on an empty stomach is
perfect for raising the bodys heart rate for the rest of the day (and protein supps etc is enough to ensure no muscle catabolism)
otherwise i would probably have 3 fried eggs(olive oil used sparingly) on 2 slices of brown toast with some low fat margarine, and 4/5 rashers of lean bacon
(fat cut off) grilled, so i would assume about 60-70grams protein 50 grams carbs 18 grams fat including the protein shake roughly.
after cardio i would come back have another protein shake and eat that meal aforementioned.
about 3 hours later either the healthy or healthy-ish option of either:
(a) a baguette from one of the local shops, fairly large with some humous (made from chickpeas but fatty coz made with sesame oil), and chicken with some
kinda of flavoured mayonnaise (yes,again a sin) and some lettuce - approx 25 grams protein 120grams carbs 25 grams fat in all honesty
(b) home made sandwich, chicken, brown bread, maybe some ham - about 25/50/12 prot/carb/fat split
+ protein shake so add another 22grams protein + glutamine and creatine
This would either be pre-training meal (about an hour before) or if i train a bit later i would have this meal:
300grams pasta with 2 large chicken breasts, 5 rashers bacon fat free, some kind of low carb option sauce like low carb bolognese from azda or somethin,
maybe some carrots to start (sometimes with humous... so tasty but fatty)
This is big enough to split over 2 meals so generally this is my after training and 8pm ish meal (or pre training 5pm and after training 8pm ish meal and
have the meal above about 3pm)
so each of these 2 meals from this pasta dish provides roughly 50/150/30 split, plus shake usually with each so add another 22/2/1.
TRAIN - usually have 1 or 2 isotonic litres of drink with me, approx 220 cals from 90% carb split isotonic sugars.
before bed, shake with glutamine, with milk (so digestion is slower throughout the night) and 3 x zmas.
So supps for the day:
4 - 7 protein shakes depending on natural protein intake
15 grams glutamine
15 grams creatine (ish...)
2 cod liver oils + multivit (but i'm out of stock atm)
tribulus in the morning
zma at night
plus isotonic drinks whilst training.
At a guess about 200/400/90 protein/carb/fat split per day but i guess some days the carbs/fat would be lower (especially if i'm going for a eca/"i'm gonna be really hardcore cut-man" sort of day), and some days protein would be higher (but no problem with that !) And i assume about 2600 - 3000 cals ish, my BMR
is 1970kcals resting so with training and cardio i think that would about hit it. when i take my cutting seriously i would have about 2000 cals total so
deficit of roughly 500cals (perfect?)
also some days the fat goes a bit out of control, maybe up to 200 in all honesty (and hurts myself to admit that.)
SO:
I just would like people's opinions on what I should do now. Diet is 90% perfect and I promise to knuckle down. Before anybody says " you need to decide what
your doing, cutting or bulking ", i would say then, that i'm on a cut.
I've lacked intensity in training in the last few months, and I want to feel the burn of yesterday's workout every following day from now on.
Its exam period at uni over the next 6 weeks so i'm gonna maybe have to cut gym training sessions to about 1 hour 1/4 max a day, but thats should be fine if
increasing intensity.
Also i'm researching the use of a 4AD or 1AD course (similar to toms) but not gonna think about that til about july time.
MY GOALS: In the long term: To be a huge beast with 20" arms, benching 8 reps of 150kgs, deadlifting 220, with shredded abs, the strongest guy in the gym
In the realistic/short term: To lose my bodyfat, and increase cleanly to reps of 120kgs bench, approach 200kgs dead and pack on the mass (perhaps using prohormones.)
Let us know what you think guys,
Thanks in advance,
Nick