Sirkevdebench's 2012 contest log

[SirKevinDeBENCH]

Day1 cardio
Stationary bike 15 mins @ 130 bpm average

5x3 minute rounds on punch bag.... Cs is tryin ta kill me!!

 

[johnnyrockit8665]

Day1 cardio
Stationary bike 15 mins @ 130 bpm average

5x3 minute rounds on punch bag.... Cs is tryin ta kill me!!

haha From his videos you can tell he is a machine!

 

[SirKevinDeBENCH]

Good effort in the gym today Kev, your squat could still improve some but that'll come with practice.

That sandwhich filler is crap, 67% fat and not the good kind. We'll go over your diet later, I've worked out your BMR and maintenance calorie requirements.

Remember I'll be bellin ya at 1745 cos we're back in the gym for some cardio. We'll weigh you properly before we start the cardio too.

Thanks Jude pushing me is gonna help me. I know it was hard an I felt like giving up. I hated u but thanks!

 

[SirKevinDeBENCH]

He's the Sargent major!!!! Wouldn't let me stop I'm fuked like I never been before!

 

[Mekat]

Good luck with ur journey bro, looks like ur in good hands

 

[Colstreamer]

It'll get easier mate. don't worry we'll have you dropping the fat and improving in no time.

Edit:
Ok that's a lie, it won't get easier! Cardio will be less after a few weeks as your weights start going up and you'll get fitter so you won't be so shagged.

 

[Colstreamer]

Right Kev, your BMR is 2,446 cals
Your daily calorie requirement is 3,363 cals

OK here's your diet, I've worked it out as best IO can if anyone else has any suggestions please give them!!!

Breakfast
4 eggs - however you want them
100g baked beans that's about 1/4 of a tin
4 slices of toast, wholemeal bread


Mid morning snack
2 bananas
100g bag of almonds not salted or roasted or anything like that


Pre workout
2 bananas


Post workout
Protein shake 2 scoops


Lunch
1 baked sweet potato
130g tuna
pint of semi skimmed milk


Afternoon snack
2 apples
100g bag of almonds


Dinner
2 chicken breasts
2 cups of salad it doesn't matter what just make sure it's green!!! lol ok some veggies are other colours but you know what I mean


Before bed
2 scoops protein shake

 

[zedhed]

Day 1
Breakfast. sandwich with chicken flavoured sandwich filler in wholemeal bread.

Workout
Squat 5x5 @ 40 kg

Overhead press 5x5 @ bar

Deadlift 1x5 @ 40 kg.

Post workout meal
sandwich with chicken flavoured sandwich filler in wholemeal bread.
Protein shake.

Hey bro dbl check the lable on that chicken stuff. I am thinking its prolly crap. Best to get real meat, nothing processed. Go to the little shops that you all have there and get the real thing man. Way better for you and will help you out lots in this.
Good luck man!

 

[SirKevinDeBENCH]

Hey bro dbl check the lable on that chicken stuff. I am thinking its prolly crap. Best to get real meat, nothing processed. Go to the little shops that you all have there and get the real thing man. Way better for you and will help you out lots in this.
Good luck man!

Thanks for the advice guys I will do my best, but I must say cs, I am not sure if I have the space in my stomach for all that. But I will try

 

[dmk777]

Sounds like by the time cs is finished with you you will be able to fit all that and more in you will need all the energy lol