Pics from my last photo shooting!

[serkan]

Hello,
here some pics from my last photo shooting! I hope you liked them.

Serkan

 

[serkan]

next

 

[windwords7]

Looking great dude. Great definition.

 

[good_guye28]

i only wish!!!!!!!!!! god that would be nice ......

 

[sage]

pretty nasty man. (as Sage's confidence just plummits) Sage

 

[lifted]

nice, bro. really nice.

 

[wardog]

Why do I smell BS? Bro has NO posts and posts the same info at 'bolex as well, where he has no posts either. Something isnt right here.

If he contacts any bro here..please let me know.

 

[windwords7]

Yeah, he may not really be serkan but serkan is real nonetheless. His first posts here were also pics. Let me see if I can find him. Nonetheless, the dude looks good.

 

[windwords7]

http://www.anabolicminds.com/forum/showthread.php?threadid=4513

and

http://www.anabolicminds.com/forum/showthread.php?threadid=4646

 

[Alpha Dog]

Thing that bothers me is that if you have such a great physique, why not add some insight as to how you attained it? What is your purpose to coming to this board? Are you looking for the members to kiss your big ass?

He is most likely just using the boards as a marketing tool. After all, where better to hit a target audience.

 

[wardog]

Bingo bro..he is probably hoping for those "what drugs did you use" emails..then watch the scam. Thats why I am warning people to watch out. I have seen THIS game before

 

[windwords7]

Let's just ban him.....

 

[jweave23]

Could be BS, but I'm not so sure. His IP addy is German, to me it seems like he could be a pro who just doesn't exactly communicate our way, kind of like the Russian guys you see on some boards, it's hilarious when they try to type in English; they're kind of half on, half off.

 

[serkan]

Hello,
i´m Serkan Cetin and i´m not using this board as a marketing tool!
I think here are a lot of members which are interested in to see some good european athletes. If anyone wanted to know something i will answer it. Drug questions i will not reply because im here with my real name and pics.

Serkan
www.serkan-cetin.de

 

[serkan]

Hello,
here some informations about me and my training!

I was born at 03.10.1973 in Düsseldorf in Germany
Heigh: 169cm
Weight: Normal 90-92kg, Contest 85kg
At this time my bodyfat ist 8%.
Arm 47,5
Legs 73cm
Waist 80cm
I´m 4 time turkisch champion and 2 time german champion (won the 2nd titel 2 weeks before) and 5th place in last universe show.
My next goal is to win in november the ifbb universe show in mumbai and get the pro card.

I´m not one of this guys which looks only at the competition like a bodybuilder,
I will look every time like a bodybuilder and that my nutrion looks accordingly.
I eat always clean, except one day in a week i eat what i want.
You can book me everytime for guestposing or a photo shoot.

The first plan marks the start of the contest diest beginning with week 10 before a contest, the second plan starts in week 6. Every two weeks i reduce my carbohydrate uptake and simultaneously increase my protein consumptation. Dairy products are eliminated from menu 8 weeks befor the contest. Six week out i sustitute pasta for rice and i avoid protein powders. During this phase the only food i consume includes: Chicken breast, egg white, rice, oatmeal, nuts, tomatos, salad and some vegetable.
Due to the fact that i am only a few pound away from my contest weight and reduce my carbs only slowly, with still enough calories, i am able to keep my good mood and maintain strengh for the hard workouts.For cutting i have the best results with low carbs, high protein and essentiell fats. For off season i think 50% Protein 50% Carbs and 20% Fat is good to make advance and look like a bodybuilder.

10 weeks before contest:

1.Meal
Oatmeal
Apple Sauce (diet)
Protein Powder (with water)

Before training: BCAA´S an Glutamin

After training: BCAA´S,Creatin, Glutamin+ Dextrose
20min later: Whey Protein shake

2.Meal
Chicken breast
Pasta
Flaxseed oil

3.Meal
Protein Powder
Oatmeal

4.Meal
Chicken breast
Rice
Tomato
Gherkin
Flaxseed oil

5.Meal
Protein Powder

6.Meal
10 Egg white

7.Meal
Protein Powder


4 Weeks before the contest:

1.Meal
Egg white
Oatmeal
Apple Sauce

Before Training: BCAA´S+ Glutamin
After Training : BCAA´S+ Glutamin

2.Meal
Chicken breast
Rice
Tomato
Gherkin
Flaxseed oil

3.Meal
Chicken breast
Rice
Tomato
Gherkin
Thisle oil

4.Meal
Chicken breast
Salad

5.Meal
Chicken breast
Salad

6.Meal
Chicken breast
Salad

7.Meal
Chicken breast
Salad

Before sleeping: Glutamin

Training:


Similar to my nutrition my training has continued to develop until today (medium heavy to heavy weights with reps between 6-12). I prefer to do at least two heavy exercises in every session in the range of 6-8 reps. For large muscles groups i do 8-10 sets (warm-up included) and for smaller ones i do six. As only given 100% in my workout gives me a good feeling and leaves me satisfied, i train with high intensity all year round. I have no problems with overtraining as i give my body enough time for recuction and the necessary nutrients. My pre-contest training differs from the current one only slightly. Fat reduction is achieved through cardio training and corresponding diet. When trying to gain mass as well as pre-contest i train between 4-5 days a week.
I train cardio 5 times a week also in off season.


On season:


Tell us your gym workout routine while preparing for a competition


Do put more energy in strength training while preparing for a competition, or do you like to concentrate on cardio, maybe both?

A typical training routine before a competition:

Monday
Back:
Deadlift
Barbell rows
One-arm rowing machine
Pull-ups to the front
Lat pull-down (underhand grip)

Triceps:
Triceps pushdown(cambered bar)
Frensch press
Cable triceps pushdown

Abdominals: Crunch machine

30min Stairmaster

Tuesday:
Legs and calves

Legs:
Squat
Leg press
Leg extension
Standing leg curl
Lying leg curl

Calve raises, alterating standing and seated vesion

Wednesday: 30min Stationary bike

Thursday:
Chest
Biceps
Abs
Cardio

Chest:
Barbell bensch press
Dumbell incline press
Dumbell flys
Butterfly or pull over

Biceps:
Barbell curl (cambered bar)
Concentration curls
Hammer curls

Abs: Crunch machine
30min. Stairmaster

Friday: 30min Stationary bike

Saturday:
Shoulders
Hamstrings

Shoulder:
Dumbell press or machine
Lateral rises
Rear deltoid machine
Shrugs

Hamstrings:
Lying leg curl
Standing leg curl

30min.Stairmaster
This is a sample for one training week. The exercisr order changed in every workout in order to avoid boredom and ti shock my body always wit new things. After all those years i seldom suffer from delayed- onset muscle soreness.

I use different supps and i belive in theire affect.
My basic supps are:
Protein powder ( Whey and milk+egg)
Glutamin
BCAA´S
Creatin
Multi Vitamin+ Mineral caps

Everyone which could not satisfy his protein requirements with food should try a good protein powder. This is the easiest way to give youre body high quality protein to build muscles.
Creatin is the next that everyone can try with good succes. There are enough studies about this supplements that it works.
The other supps are better for people which train more serious.

Ok, i think that answerd a lot of questions

Serkan
www.serkan-cetin.de

 

[jminis]

Nice info serkan. Nice pics also very defined. Keep up the good work and good luck in your competitions. Also Fella's I don't think he's a salesman.

 

[Alpha Dog]

If he's not, I'll be the first to apologize. But, for now I'm still skeptical.

 

[jweave23]

Originally posted by bow
If he's not, I'll be the first to apologize. But, for now I'm still skeptical.

Well, you can't really ask for much more than he just gave us I think. I don't really care either way as long as it doesn't effect anyone here, so I'll choose to believe him.

 

[John Benz]

Serkan!

Serkan is exactly who he says he is. You can do a search and find his pics. He is no scammer, and the advice he just gave is worth 1000X that amount of advice from people not in his league.

Serkan, you are certainly welcome here, and I want to thank you for the time you took to write that lengthy and informative post. You have one of the best balanced physiques I have ever seen Thanks again for sharing both pics and advice.

 

[NPursuit]

Excellent info Serkan. I think you just received the most jacked dude on here. At least from what I have seen. Hopefully T1 Final is your core supplement LOL!

 

[Alpha Dog]

Re: Serkan!

Serkan is exactly who he says he is. You can do a search and find his pics. He is no scammer, and the advice he just gave is worth 1000X that amount of advice from people not in his league.

In that case, my sincerest apologies. It was not my intent to be a hard ass, I just have seen to may scammers visit boards with the expressed purpose of taking advantage of the members. Again, I apologize and look foreward to your input. I will now go crawl back into my hole

 

[wardog]

JB, with all due respect, he posted the exact same cut and paste info to 4 other boards, some of who didn't even ask for the info.

Sorry if I am overly protective, I just honestly do not see the motive behind this.

 

[John Benz]

I saw that as well, but I think he is just proud of his accomplishments and wants to get some praise and feedback. Remember, he posted a huge set of pics on more than 4 boards over a month ago, but never scammed or advertised. Just asked for feedback.

 

[dez/null]

The dudes German...he don't speak english the same way we do...Im pretty sure hes who hes saying he is...

Good Job Serkan...Keep up the good work...Hope to see you at the Olympia

 

[Sheesh]

Looking great Serkan!

 

[Jarconis]

I found a lil pic of our friend Serkan in the off season bulking up...

 

[Sheesh]

Mr. T...hehehe

 

[Supa Freek 420]

Mr. T...hehehe

Not exactly, Balrog from the old Street Fighter II games.

 

[Jarconis]

*sigh , you guys are both wrong. Its Zangief... the one from russia

 

[TheCSWFighter]

obviously some people don;t know there street fighter, haha

 

[DreamWeaver]

Well that's a real bodybuilders diet he gets away with a little more than I do because he stays pretty lean year round and probably has a faster metabolism but that diet's very clean.

 

[Supa Freek 420]

*sigh , you guys are both wrong. Its Zangief... the one from russia

Damn, can't believe I made that mistake. Balrog's the boxer from the states.

 

[Sheesh]

****...i can't believe i thought it was Mr. T, haven't played Street Fighter in a LONG LONG time boys, sry....