210lbs 6'2 progress (pics)

brónaim cád?? · 26-10-2014 04:39PM

I read a lot of the pages but not all so apologies if this has been asked all ready. Well done OP fantastic transformation. For months I've wanted to start muscle gaining but I don't know where to start both in terms of diet and fitness.

Is there a meal programme / book with daily meals / weekly meals outlined with instructions?

Where do you even begin with fitness? Everyone on here seems to be an expert. Money is an issue atm so I can't afford a PT or anything like that. I was at the gym a few months ago but mainly did cardio - running because I didn't know what else to do. I've since moved and am yet to join another. Any constructive feedback is welcomed.

Those opening pictures of the OP were amazing I don't think I'd have the dedication for that but any muscle mass build would be great.

ford2600 · 26-10-2014 05:28PM

Oregano_State wrote: »

Why are you scared of fat?

Eggs, despite havin of the cholesterol weg a load of cholesterol in them, have it in such a ratio of hdl:ldl that it's not bad for you. I've never eaten 20 in a day, but I've gone through periods of eating 5 or 6 a day for months. Probably the single best food you can eat IMO.

Hdl/ldl/vldl are lipoproteins in blood which carry cholesterol, fats in our blood.

Cholesterol in eggs is the same as any other animal source.

Your body makes most of the cholesterol we need. Eat more your body makes less.

RomanGod · 26-10-2014 06:55PM

brónaim cád?? wrote: »

I read a lot of the pages but not all so apologies if this has been asked all ready. Well done OP fantastic transformation. For months I've wanted to start muscle gaining but I don't know where to start both in terms of diet and fitness.

Is there a meal programme / book with daily meals / weekly meals outlined with instructions?

Where do you even begin with fitness? Everyone on here seems to be an expert. Money is an issue atm so I can't afford a PT or anything like that. I was at the gym a few months ago but mainly did cardio - running because I didn't know what else to do. I've since moved and am yet to join another. Any constructive feedback is welcomed.

Those opening pictures of the OP were amazing I don't think I'd have the dedication for that but any muscle mass build would be great.

The first gym routine I ever started was in Spain on a family holiday, there was a free gym in the hotel. All I did was bench press and bicep curls every evening before we went for dinner out in the town. These were the only exercises I knew

When we came back home I started doing workouts in a a playground because I didn't have a gym membership. I did pull ups off the monkey bars, tricep static holds (didn't know about dips at this point), push ups and hill sprints. I was also playing rugby on Tuesdays and Thursdays for leg work.

I built a good base so decided to get a gym membership to get bigger for rugby. Once I saw all the dumbells and barbells I was hooked. In hindsight this was a tiny gym in sportslink but back then this was my outlet to getting big. I never had a personal trainer because I hit the ground running, I instinctively knew how to perform an exercise and went a step further to come up with my own based on mind muscle connection (ie doing an exercise that looks stupid but really hits a target muscle).

My only problem i was in the gym for 3 hours, yes 3 hours. I thought the longer I stayed the bigger id get. I would see guys come and go after an hour and think 'smh this guy is going nowhere'. I ended the 3 hour workout with an hour of cardio for 'optimum fat loss'. It wasn't until I met the biggest guy I had ever seen one day and he gave me 3 pieces of advice that I live by.

1. If you hate a particular exercise make it your main lift, it's just your body resisting change
2. Eat big to get big, if you have a bad workout you can make up for it in the kitchen
3. Less is more. Give me a 35 minute workout with quality over a 2 hour workout.

I still remember that advice and I may have had ups and downs but it still makes up the basis of my training philosophy today.

RomanGod · 26-10-2014 06:58PM

Also cycling to work every morning really helps with leg conditioning

Gummy Panda · 27-10-2014 10:02AM

Do you prefer the new or old chestament?

Take Your Pants Off · 27-10-2014 04:19PM

Can you please give me advice on what body parts to do in one day, and what they should mix with.
For example:
Biceps+Triceps one day
These are the body parts I would be going for:
Biceps,Triceps,Leg,Abs/Cardio,Chest,Shoulder.
So there is 6 exercises, which will match with each other for best maximum results.
I like yours Roman God but you have 2 days of triceps which I am not planning to have.
I have roughly about 5/6 exercises for each body part.

RomanGod · 27-10-2014 05:31PM

Take Your Pants Off wrote: »

Can you please give me advice on what body parts to do in one day, and what they should mix with.
For example:
Biceps+Triceps one day
These are the body parts I would be going for:
Biceps,Triceps,Leg,Abs/Cardio,Chest,Shoulder.
So there is 6 exercises, which will match with each other for best maximum results.
I like yours Roman God but you have 2 days of triceps which I am not planning to have.
I have roughly about 5/6 exercises for each body part.

You don't have to do triceps twice a week, you can switch the second day of triceps for any other lagging body part. Last week for instance I did hamstrings twice

Take Your Pants Off · 27-10-2014 05:36PM

What would be better:
Shoulder with triceps or chest with triceps ?
So is this okay so far:
Biceps+Back
Abs
Legs
Shoulder+?
Chest +?

RomanGod · 27-10-2014 06:19PM

Take Your Pants Off wrote: »

What would be better:
Shoulder with triceps or chest with triceps ?
So is this okay so far:
Biceps+Back
Abs
Legs
Shoulder+?
Chest +?

Shoulder and triceps IMO. The chest muscle is a lot bigger and takes longer to work out than your shoulders (assuming rear delts are done on back day you're only hitting the anterior and side delt which is accomplished in 9 sets) My chest day would have 14 sets on average for example and it deserves it's own day if I had to choose

So i would have

Legs/abs
Shoulders/triceps
Back/biceps/traps
Chest
And you can fit another day of legs and abs or shoulders or even back depending on how you utilise your rest days in between

davmol · 28-10-2014 03:51PM

RomanGod wrote: »

I laughed at 'ANY sort of training', ill be honest there are days I go to the gym and just have an ab day or rear delt day. It may seem like a waste of a workout to some people but as COH is implying it's all about being at the gym on a consistent basis, then you can worry about the quality of the workout after. If I miss a workout it's because of something serious like a family crisis

Control of my nutrition is the fundamental step in the whole gym process. Without this you are severely cutting yourself short of gains

This is what I brought to work with me yesterday for lunch.

Eggs, Beef, Whole grain noodles, steak, sweet potato, beans and chicken

I also made my own protein bars .. albeit they look like cod fillets they taste great and come with 45g protein and 60g carbs

Jaysus,i can imagne there is some fat chick in your office who absolutely hates your guts being able to tuck into all that while she sits there miserable with her grapes and greek salad.

excellent shape mate,fair play on the progress and dedication.

Oregano_State · 28-10-2014 03:52PM

davmol wrote: »

Jaysus,i can imagne there is some fat chick in your office who absolutely hates your guts being able to tuck into all that while she sits there miserable with her grapes and greek salad.

excellent shape mate,fair play on the progress and dedication.

Yeah but I bet she isn't busting her ass in the gym lifting lifting heavy 6 days a week either.

papu · 28-10-2014 06:38PM

RomanGod wrote: »

300g cottage cheese (i know but trust me on this)
4 table spoons of peanut butter
4 squares of dark chocolate
1 banana
1 pear
150g oats
250ml chocolate milk

And then a few drops of vanilla extract

Mix all that in a bowl then lay it out on a tray in blocks of 6, stick it in the oven and voilà
.

is there something missing from these bars? whey or something? I was planning to make these over the weekend but checking the macros there was nowhere near 45g of protein per bar.

Chance The Fapper · 28-10-2014 06:50PM

OP, I'm around 6'4". I'm not scrawny, but I'm not exactly built either. If I wanted to basically look like you, would you recommend getting cut and defined first, then bulking? Where do I start?

Also how much does a weekly shop cost you?

Fair play to you, you've an incredible body. (no homo) :P

RomanGod · 28-10-2014 07:39PM

Oregano_State wrote: »

Yeah but I bet she isn't busting her ass in the gym lifting lifting heavy 6 days a week either.

Only 5 days a week at the moment. I don't want to get too big

RomanGod · 28-10-2014 07:42PM

papu wrote: »

is there something missing from these bars? whey or something? I was planning to make these over the weekend but checking the macros there was nowhere near 45g of protein per bar.

Cottage cheese has 30g protein, oats has 8g and chocolate milk about 7g. That's not even including the peanut butter which has at least 5g. I would say 45g is a conservative figure. Honestly could be 50+ but you can include egg whites. Still tastes the same

Edit I see what you mean.... the recipe I added is a total amount of protein if you make it into one bar. The pic I posted were 3 full bars and then the comment was when I just made mine into 6 small bars on that particular day. Didn't mean to say each one of those 6 had 45g. I have a fridge full of them so I lose track. You would need the egg whites in your case

RomanGod · 28-10-2014 07:46PM

Chance The Fapper wrote: »

OP, I'm around 6'4". I'm not scrawny, but I'm not exactly built either. If I wanted to basically look like you, would you recommend getting cut and defined first, then bulking? Where do I start?

Also how much does a weekly shop cost you?

Fair play to you, you've an incredible body. (no homo) :P

I bulked straight away and took advantage of beginner gains but I was skinny. Looking back at it now even if I was carrying weight id still bulk because you grow muscle on a bulk and the more muscle you have the higher your metabolism is. Craft a good foundation then worry about conditioning. You'll reach a point like I'm at now where you have very little bodyfat at a high weight and can now lean bulk adding little bit of size here and there whilst maintaining definition.

wersal gummage · 28-10-2014 07:49PM

How do you find back and biceps on the same day? I do chin ups for biceps (amongst other things). Tend to do biceps and triceps together. On back day I do a lot of wide grip pull ups, so wouldn't fancy starting into chins after that. Shoulder day is a bit shorter than the others alright though, so I throw in a bit of core work.

RomanGod · 28-10-2014 08:30PM

wersal gummage wrote: »

How do you find back and biceps on the same day? I do chin ups for biceps (amongst other things). Tend to do biceps and triceps together. On back day I do a lot of wide grip pull ups, so wouldn't fancy starting into chins after that. Shoulder day is a bit shorter than the others alright though, so I throw in a bit of core work.

My back day entails anything from 6 set to 12 sets of weighted pull ups. Followed with rows, deadlifts and then heavy bicep curls. Might even do some isolated forearm work if i have time. It's just the way I've learnt how to do it and my body adapted

Take Your Pants Off · 28-10-2014 08:58PM

Anyone apart from RG tried his protein bars.
I just want others opinion on how it tasted and all before I make it.
Not doubting your cooking skills RG just want to see how others tasted it before I use much ingredients and comes down to not my liking.

RomanGod · 28-10-2014 09:07PM

Take Your Pants Off wrote: »

Anyone apart from RG tried his protein bars.
I just want others opinion on how it tasted and all before I make it.
Not doubting your cooking skills RG just want to see how others tasted it before I use much ingredients and comes down to not my liking.

The thing about cottage cheese and the egg whites is that they are very bland and unflavoured so whatever else you put into it will be what your tastes buds pick up. If you add banana and peanut butter it'll taste like banana and peanut butter. Vanilla and apricot it'll taste like vanilla and apricot etc. I would need to sit down and really hammer down the nutrition side of it so that one day each bar will equate to 1 meal, then I could eat 6 of them a day and that's my quota for the day. Wouldn't need to eat anything else

Ill have a lot of free time in the evenings coming up to the new year. I'm actually considering putting myself out there as a PT in a gym just for something to do after work. Wouldn't even charge, maybe just a protein bar per session lol. My long term goal is to open a gentleman's club style gym... dumbells, barbells, poker, snooker tables, TV and Jacuzzis. Essentially heaven

Arnold Tanzarian · 28-10-2014 10:16PM

RomanGod wrote: »

The thing about cottage cheese and the egg whites is that they are very bland and unflavoured so whatever else you put into it will be what your tastes buds pick up. If you add banana and peanut butter it'll taste like banana and peanut butter. Vanilla and apricot it'll taste like vanilla and apricot etc. I would need to sit down and really hammer down the nutrition side of it so that one day each bar will equate to 1 meal, then I could eat 6 of them a day and that's my quota for the day. Wouldn't need to eat anything else

Ill have a lot of free time in the evenings coming up to the new year. I'm actually considering putting myself out there as a PT in a gym just for something to do after work. Wouldn't even charge, maybe just a protein bar per session lol. My long term goal is to open a gentleman's club style gym... dumbells, barbells, poker, snooker tables, TV and Jacuzzis. Essentially heaven

Amazing idea! Protein shake mini bar on site too would fit in well too, could be a viable business plan right there bro!

Alf Veedersane · 28-10-2014 10:32PM

Don't let Randy Marsh into the jacuzzi.

DVDM93 · 28-10-2014 10:43PM

RomanGod wrote: »

The thing about cottage cheese and the egg whites is that they are very bland and unflavoured so whatever else you put into it will be what your tastes buds pick up. If you add banana and peanut butter it'll taste like banana and peanut butter. Vanilla and apricot it'll taste like vanilla and apricot etc. I would need to sit down and really hammer down the nutrition side of it so that one day each bar will equate to 1 meal, then I could eat 6 of them a day and that's my quota for the day. Wouldn't need to eat anything else

Ill have a lot of free time in the evenings coming up to the new year. I'm actually considering putting myself out there as a PT in a gym just for something to do after work. Wouldn't even charge, maybe just a protein bar per session lol. My long term goal is to open a gentleman's club style gym... dumbells, barbells, poker, snooker tables, TV and Jacuzzis. Essentially heaven

Couldn't help but think of this haha, 21 seconds in :P

https://www.youtube.com/watch?v=3pwvB4_Te8A

RomanGod · 28-10-2014 10:48PM

Arnold Tanzarian wrote: »

Amazing idea! Protein shake mini bar on site too would fit in well too, could be a viable business plan right there bro!

"Can I have creatine on the rocks"

Until I ask this and I am actually served it I have not completed life

MightyMandarin · 28-10-2014 11:02PM

RomanGod wrote: »

"Can I have creatine on the rocks"

Until I ask this and I am actually served it I have not completed life

'I'll have a double watermelon pre-workout, shaken not stirred' :cool:

RomanGod · 28-10-2014 11:23PM

Based on my current salary I could have this up and running by 2025....

If I ever win the lotto or a big poker tournament I would open it straight away and I'm deadly serious. I have an idea in my head about a place that develops a man not only physically but intellectually and socially as well. I got the idea from seeing so many gym goers scowling at each other and becoming hermits. People (myself included) tend to use the gym to cover other weaknesses when you could have a place that addresses everything at once. I really think there is a market for it but it still hasn't happened

Alf Veedersane · 28-10-2014 11:29PM

RomanGod wrote: »

I got the idea from seeing so many gym goers scowling at each other and becoming hermits.

I just scowl at the ones who don't put the fu*king plates back.

Set up a gym where everyone ours the plates back. Win.

Take Your Pants Off · 28-10-2014 11:31PM

RomanGod wrote: »

Based on my current salary I could have this up and running by 2025....

If I ever win the lotto or a big poker tournament I would open it straight away and I'm deadly serious. I have an idea in my head about a place that develops a man not only physically but intellectually and socially as well. I got the idea from seeing so many gym goers scowling at each other and becoming hermits. People (myself included) tend to use the gym to cover other weaknesses when you could have a place that addresses everything at once. I really think there is a market for it but it still hasn't happened

Yeah, since I joined the gym I always had the passion to open my own as well, it sounds so fun and there is a good amount of money to be made from it as well. Although I am planning to have a swimming pool in mine.

Arnold Tanzarian · 28-10-2014 11:33PM

RomanGod wrote: »

Based on my current salary I could have this up and running by 2025....

If I ever win the lotto or a big poker tournament I would open it straight away and I'm deadly serious. I have an idea in my head about a place that develops a man not only physically but intellectually and socially as well. I got the idea from seeing so many gym goers scowling at each other and becoming hermits. People (myself included) tend to use the gym to cover other weaknesses when you could have a place that addresses everything at once. I really think there is a market for it but it still hasn't happened

Meh.. 2025 is 11 years away. By then there will be a new craze to hit the fitness scene and who knows maybe the whole gym thing might be completley dead by then. I really like the idea though to be honest with ya and totally agree re covering up other personal weaknesses. The more you post RG the more you impress me as a person haha!

RomanGod · 28-10-2014 11:48PM

Alf Veedersane wrote: »

I just scowl at the ones who don't put the fu*king plates back.

Set up a gym where everyone ours the plates back. Win.

There will be no plates put back because they'll be glued to the bar

House rule #1
You will see a bar with 4 20kg plates on either side glued down. You squat it, deadlift it or GTFO

210lbs 6'2 progress (pics)

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