Info

K,,,,im 19 years old

i weigh 109kg

last time i checked my body fat % is 13%


im around 189cm or 190m


Heres the diet i do now:


wake up...take my fatburner

Breakfast:1 cup of oatmeal(not instant)
and some fruit

Around 10:whey protein
30 mins before lunch i take my fatburner again

Lunch:Have many things...sometimes steak,veg and brown rice
sometimes grilled fish and brown rice with veg

45 mins after lunch im at rugby practise for an hour to 2 hours depending on what we doing

then i get home and hit the gym
Pre work is:nitric oxide booster and my fat burner again

Post Work is whey

then dinner is:lean mince and a cup of rice and veg
or steak and brown rice and veg

I have a cheat meal once a week

Ive been lifting since i was 14 but never took it seriously till i was 17

My work out plan is this....


Monday:chest and shoulders
Tuesday:Triceps and Biceps

Wednesday:legs and back

Thursday:cardio and abs
Friday:Cardio

thats about it

Crits are welcome and advice please?

and here it is,your training is shit,your diet is shit and u are too young to even be looking at steroids,try again at about 23. if u where to diet properly and give yourself the desired nutrients u will grow,what are u doing trying to cut or trying to put on size?

your work out is backwards...
try monday legs
tuesday arms +abs
wednesday shoulders+calves
thursday back+ abs
friday chest+ calves

you are not even adding in enough protein for a mouse to grow let alone 109kg male at the age of 19. how long ago was that BF checked?

k shot for the advice...i dont know how getting told my training is kuk is gonna help me but ja whatever mate..

ummm well did u not see the spilt i told u to work on,why not sue the little tool called google and chest exercises and then repeat and build up,u dont answer the questions instead u take offense,we are here to help u but not spoon feed u...

k sure bud...ur right....i see your point....thanks for the advice...any advice on my diet?

yea u can email me for a personalised diet but i charge for those,if u want u can read up in the dieting and contest prep section at the post i did about designing your own diet...

Im mostly trying to cut so should i still increase my protein intake ??

sorry and another question....not asking for a source but any suggestions for a fat burner i could use...maybe something for somebody my age?

yes increase protein take,there are plenty good over the counter ones like SPS ultra cuts but if u want one that really works look for some Heat. its an ECA stack...

k well there are two types of Heat i know...theres heat by Perfect Systems nutrition and theres another one...not sure if it has a brand name but its heat !

its the other one u want...where are u based?

pretoria...some people down here dont know their shit....but ja ill get the other and let you how everything goes !

I wouldn't mess with ECA stacks at your age. They are dangerous to your health and yoy are to young to really know the ins and outs of your body. Try experimenting more with weight loss if that's your goal, try add in more cardio, play with your training split, try different types of diets, then try some OTC products with good reviews. When you know how your body responds to these things try ephedrine. There is a reason ephedrine is banned as an OTC supplement.

DJ: :throw

Inja wrote:

I wouldn't mess with ECA stacks at your age. They are dangerous to your health and yoy are to young to really know the ins and outs of your body. Try experimenting more with weight loss if that's your goal, try add in more cardio, play with your training split, try different types of diets, then try some OTC products with good reviews. When you know how your body responds to these things try ephedrine. There is a reason ephedrine is banned as an OTC supplement.

DJ: :throw

inja :starwars

Shot Inja......

:rotfl

the blade jnr wrote:

pretoria...some people down here dont know their shit....but ja ill get the other and let you how everything goes !

Hey laaitie... please include only yourself in that statement...some of us know some shit

Hey buddy. Where do you train? Guess you're a student?

indeed some people do bro...but oaks dont hey...just saying

hey wats up mate....ja im a student...i gym at virgin parkview and menlyn...mayb sometimes hatfield....

the blade jnr wrote:

hey wats up mate....ja im a student...i gym at virgin parkview and menlyn...mayb sometimes hatfield....

Dont expect to grow at Parkview - thats the crapiest gym around for weight training.

I go to the HPC @ L.C. Certain hours of the day, it's crazy empty

Those weights are heavy enough for me so I will keep going there...except on legs days..

jea i know bro...very empty...been there couple times !

bro...Parkview works for me....it has everything....im seeing results and at Parkview more than the other gyms....i dont see whats wrong?