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jw/rpm/drive log pics

Australian made said:
Love handles have gotten smaller and looks like a little bit less fat around the nipple area. Fck him, who cares what he thinks anyway. What is this UK you speak of? I'll go sort him out lol!
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I second the love handle improvements. There seems to be less fat loitering around the mid-section in general.
 
good day at the gym today, exept a little argument with a lad. apparently he didnt want to know that his back was bent when he was deadlifting lol whats up with people id be thankfull if someone gave me good advise on my form the skinny little prick, im trying to get over some anger issues so he is luck as i would have loved to kick him out the window, but hope he remembers i tried to help him when he has back problems.

on a good note my weight is flying up tis week im up from 173.5 on sun to 175.5 today so 2lb in 3 days im happy with that.
 
Here's my honest ******* opinion. You don't have much muscle and honestly it doesn't look like you've ever seen a weightroom. If I were you, I'd stop spending money on supplements and spend it on food. Now you'll probably say your diet is perfect and ****, but that's just my opinion. And you must be hella tall to weight 175.
 
Rugger1 said:
Here's my honest ******* opinion. You don't have much muscle and honestly it doesn't look like you've ever seen a weightroom. If I were you, I'd stop spending money on supplements and spend it on food. Now you'll probably say your diet is perfect and ****, but that's just my opinion. And you must be hella tall to weight 175.
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a bit more '' try to wind him up'' than, constructive critisism lol but i can take it,

well mate i have only been working with weights around the 6 week mark 3 times per week so that is roughly 18 sessions at the gym so in one way your right lol,

i spent the time before ( even before the xmss fat ) on cardio and fitness fir boxing and kickboxing and had to stay at 155 and then moved up to 168 now i am at 175

if you dont think so then the pics must be deciving lol i can get my girl to post up a vid of me weiging mself if you want mate lol on two diffrent scales even lol

anyway still tanks for the input it always spurs me on anyway and the next pics and weight will be put on , on sat morn as its my mates 21 so im getting blitzed on sat for the first time in 2 months and the last for another 2 till my 21.

oh and i aint tall mate im only 5'11'' just measured at docs today,

warren
 
just a tgought but here is my diet, im sure it is not perfect lol but whos is ? each person reacts differently

but here you tell me i always appreiciate good help.

9am 100g oats in a protien shake 1 fish oil cap

11.30 after gym i have protien shake with 50g oats in, and multi vit

3pm 5 eggs (4yolks) 3 wholemeal bread

6pm 100 wholemeal pasta 200g chicken

9pm same as 6pm

before bed a multi vit and protien shake

snack on fruit sometimes and sometimes add greens to pasta dish
 
Dude if you're trying to gain muscle you need to be eating way more than that. You're basically wasting your JungleWarfare IMO. You should be eating like 700-800 calories a meal.
 
im only 175lbs and eating around 3500kcals i thought this was sufficient, how many calories you advise|?
 
Rugger1 said:
Dude if you're trying to gain muscle you need to be eating way more than that. You're basically wasting your JungleWarfare IMO. You should be eating like 700-800 calories a meal.
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I second that....eat and then eat some more...lots of starchy carbs and good old protein. Your not gonna get fat while on that stack. On a different note: I think you handled Rugger1 critiscisim with much class. You seem to be dealing with anger well these days! I see some definate improvements in fat loss with your pics but bring on the mass...eat dawg eat!:burger:
 
According to bmi-calculator.net your maintenance level, assuming you work out 6 days a week, is 3300 calories. that means you wont lose or gain weight. Add 1kcals to that and then monitor your progress and adjust accordingly. You've obviously made good progress asthetically, from 'chubby' to fit, but it just seems like your diet doesn't reflect your supplements(goals) appropriately. You do look better(more fit) in your most recent pictures though, no denying that.

Ooops, in re-reading what I wrote several posts ago, it may appear that I wrote 'Honest fvcking opinion' as to be interpreted as a negative connotation to your progress. It was supposed to say Assh0le, meaning that I felt bad saying that you don't look like you have a whole lot of muscle. I hope you didn't take that the wrong way.
 
dont worry , lol a few month ago id of just jumped on it and tried to argue but iv started taking things in and thinking first and thinking about it and you are right i dont look that muscular, and it wouldnt be good to get wrapped up in cotton wool so thanks for the honesty not i can at least say ok lets up the food. have a look on here in 15 20 mins im going to re write my food intake.

cheers lads
 
A good solution for you might be to stick with your diet, but simply make a big calorie shake in the morning and drink it throughout the day. You wont have a problem making a 1000kcal shake. And, as a bonus, it will be ****ing delicious.
 
time food (g) kcals protien carbs fats
9.00am 100g oats 534 11 60 8
30.4g protien powder 130 24 3 2
500ml milk 245 17 25 8

meal1 totals -------> 909 52 88 18

gym at 10.00am

11.05am 30.4g protien powder 130 24 3 2
500ml milk 245 24 25 8
50g oats 178 5.5 30 4

post work out meal totals---------> 553 53.5 58 14

1.00pm 5 eggs 500 50 0 35
4 slices wholemeal bread 456 22.8 80.8 0

meal 3 totals-------------> 956 72.8 80.8 35

4.00pm 200g chicken breast 320 66.6 0 5.4
150g wholewheat pasta 487 18 93.5 4
1/4 tin of tomatoes 17 1.1 3 0.1

meal4 totals---------> 824 85.7 96.5 9.5

7.00pm 200g chicken breast 320 66.6 0 5.4
150g wholewheat pasta 487 18 93.5 4
1/4 tin of tomatoes 17 1.1 3 0.1

meal 5 total-------------> 824 85.7 96.5 9.5

10.30pm 30.4g protien powder 130 24 3 2
500ml milk 245 24 25 8

meal 6 total-----------------> 375 48 28 10

11.30pm BED


daily total 4441 397.7 447.8 96


thats wat i have came up with but yeah i suppose i could stick with my diet and add a shake what you think of tis diet.


also i only have 1 weel of jw left should i maybee add another bottle with a upped dose , i have around 2 weeks or so of rpm and 3 weeks of drive left.
 
That looks a lot better. But, adding a shake can be just as effective. Its all personal preference. It's not like you can't change diets after a week or two of trying one out
 
what do you think about upping the jw and restocking it?

im a big believer of if i cant eat it drink it but i feel more sick when drinking lol
 
It depends on your monetary situation. If you have money to blow, why not keep taking JW. If you don't, or it could be better spent elsewhere ( ala grocery store) then I wouldn't keep taking it. But, again, like most situations, it's all personal preference. I'm just one person telling you what I think. You have the final say.
 
money aint the problem, i like to play roulet and poker and lucky enough im 600quid up this week think thats like 1200 dollers in the us and im a student with loans coming in this week whooooop lol

would i need to restack compleatly or just stop the drive till later . im confussled lol
 
If you don't care about money, I would say continue with what you've got but that also it would be beneficial to try out some other products. You never know what your body will respond to most efficiently. It may be jungle warfare, but there also may be something out there that will really help you out.
 
yeah i have been doing some reading about and looking into halo and havoc i cant use anything that aint otc as my gf is a copper in training.

i might buy some more jw and up the dose, that plus extra food and ill see how it goes.
 
ok i have just bought another tub or rpm, drive and jw so i am now going to decide weather to just run the same as i am now with 4 drive , 3 rpm and 3 jw per day or on monday whic is the first day of the the 3rd week i could up the dose to 4jw per day, 4rpm and 4drive.


any advice would be much welcomed
 
warren said:
ok i have just bought another tub or rpm, drive and jw so i am now going to decide weather to just run the same as i am now with 4 drive , 3 rpm and 3 jw per day or on monday whic is the first day of the the 3rd week i could up the dose to 4jw per day, 4rpm and 4drive.


any advice would be much welcomed
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I'd split the Drive 2 first thing in the morning and 2 pre-workout, and take all 4 RPMS pre-workout.
 
I would not have bought the JW. The supp is too "iffy" for my liking. I took it a while back for 8 weeks and got nothing from it. Check out UK sites. bulkpowders and myprotein and get yourself some creatine, beta alanine, aakg for pre workout. You should be making gains quickyl since you are new to lifting. These kind of supplements aren't neccessary at your level of development. Just my opinion.
 
thanks for the input guys, yeah volcom thats what i was thinking about doing

8.40am - 4 rpm 2 drive
9.00am - breakie
9.05am - 1 jw
train at 10.00am
11.30am - meal
3.00pm - meal then 1jw
5.40pm - 2 drive
6.00pm - meal then 1jw
9.00pm - meal then 1jw
before bed - meal.


yeah i know wat your saying australianmade, maybee i did start to soon bt im not on aas or anything. i maybee i sould have waited, but its not like i have never trained i have always trained but just kept at 155lbs most of the time for boxing and kickboxing comps. now iv started i will finish and then take maybee 3-4 months without anything to see how it goes and then look into supps again

thanks guys keep opinions coming

also i smashed my shoulders today just for the guy telling me to work them lol i felt like crying after lol i was walking home and couldnt keep my mobile to my ear they were hurting too much so lets hope these bad boys grow like wildfire lol
 
Hey Warren, give me an example what your reps and sets range looks like. You don't need to post an entire workout, just give me the first two exercised or anybody part, say chest or back. I want to see what kind of adaption(s) you're primarily stimulating; neural or hypertrophic.

I want to make sure you're in the hypertrophic range.
 
cheers mate i have been doing


3day split
5x5 routine
back and bi
chest and tri
legs and shoulders

main exercises are ,

squats, deadlifts, bench variations, dips, shoulder press.

the rest of stuff i add in or out depeding on how that part feels ie this week i hammered the curls aswell on bi day as i didnt feel the burn.

thanks warren
 
Your doing more of a strength routine aren't you? Do you train all body parts in a 5x5 routine. Im using it now for my major lifts but probably only keep it up for 3 months max or so then go back into the higher rep range (8-10) to get more of a burn in the muscle.
 
Good call Aussy Made,

5x5 has more strength implications then muscle hypertrophy.

Higher volume, arouned 15 down to 8 reps, is a preferred zone for muscle growth. Higher volume, along with appropriate intensity creates greater microtrauma, which in short, will lead to greater muscle hypertrophy.

Higher intensity (such as 5x5) will stimulate hypertrophy, but its primary adaption will be strength. High intensity lacks the volume to create the appropriate microtrauma for maximal hypertrophy. What high intensity is primed for are neural adaption(s), such as increased rate of neuron firing, increased muscle recruitment by motor units per contraction, coordinated firing of motor units, all these neural adaption(s) are mechanism's of strength, which is best stimulated by high intensity lifts, such as 5x5, DC, HIT.

Muscle and strength do correlate, but it's not as linear of a correlation as you may think. Muscle is the size of the engine, strength is the headers/exhaust/intake/super chargers that maximize the performance of the engine.

For instance, pro bodybuilders look much stronger then powerlifters, but powerlifters can move more weight. That's because they spend most of their time training all those neural adaption(s), (whether they know it or not), while bodybuilders have much larger muscle, they train in a primarily hypertrophic range and lack the neuromuscular strength that power lifters posses.

5x5 training is great for strength training, but considering your goal with these supps are for muscle size, I would up your volume to between 15-8 reps.

I want to re-emphasize, yes you can hypertrophy with strength training (5x5, DC, HIT), all resistance training effects every aspect of muscle performance, from power, strength, hypertrophy and endurance, in that hierarchy from top to bottom, but it's how you tweak your routine (sets/reps/rest/frequency) that will "emphasize" a particular adaption, and right now, with the 5x5 you're emphasizing strength when I believe you want to be emphasizing muscle size (hypertrophy).

With that said, it's not to say you've wasted your time with the 5x5 with your initial cycle. Increased strength gives you a stronger base to lift at a higher volume with heavier weight, which will create a greater potential for hypertrophy, so your good.
 
hi mate yeah it is more strength but i thought it would be better for gaining aswell? no? im using 5x5 for any comp the only 3x10/4x8 i do is for iso but i only have maybee 1 iso exersice per day , think just lat raises, curls sometimes the odd pull down, if my tris arnt burning (usually are tho lol)

so do you tink this will be limiting the ammout i gain? i onlyt started with this as i was weak as cold tea, but now strength has seemd to platue off abit .

cheers
 
hi posted just before i could read your post volcom lol but you cleared it up thanks, what do you think if i change it round to 3 sets of between 8 and 12 then wen i can hit all 12 for 4 sets i know to up the weight?

its defo hypertrophy i want, i can sort strength out when if i need it, i was planning on joining the football team over here but seem to have picked up a slight injury when i run on my kee so ill have to wait and see.

yeah you all see to have my back lol thanks guys, with all the help on here ill be muc more efficient reps .
 
warren said:
hi posted just before i could read your post volcom lol but you cleared it up thanks, what do you think if i change it round to 3 sets of between 8 and 12 then wen i can hit all 12 for 4 sets i know to up the weight?

its defo hypertrophy i want, i can sort strength out when if i need it, i was planning on joining the football team over here but seem to have picked up a slight injury when i run on my kee so ill have to wait and see.

yeah you all see to have my back lol thanks guys, with all the help on here ill be muc more efficient reps .
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I prefer to Pyramid, for example, on a Bench Press
225lbs x 12 reps
245lbs x 10 reps
275lbs x 8 reps

and I'll hit Flat, Incline, Decline bench or Db's, some hammers and machines. About 4-6 exercises for chest.
 
thats a good idea yeah, ill try that. i owe you a rep btw volcom i needed to spread the love lol

keep a check on as im going to post my full new routine and two days of food .

i usually eat the same thing at the same time everyday just coz i ave a sensitive stomac so like to keep regulated. might take me a hour or so but keep cecked

warren
 
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i know there is only a few tiny differences but i really do have a sensitive stomach so i have made tis to what i can eat.

ill post the routine up next
 
ok

mon - chest and tris ( all pyramid 12/10/8 )

barbell bench press (alternate each week with db)
incline db bench (altenate each week with barbell)
decline bench db
weighted dips
rope flys
tri pull downs.

( i figure my tris should get shot to hell too with all the benching.)

tue - cardio abs

45 min treadmill at 5% gradient @ 5kph
3x10 sit ups on decline bench
3x10 crunch machine
3x10 side oblique bends

wed - back and bis

deadlifts
pull ups
db Bent over rows
seated rows(pull to waist)
seated high rows( pull to chest)
seated db incline curls
ezbar curls

thurs cardio abs

45 min treadmill at 5% gradient @ 5kph
3x10 sit ups on decline bench
3x10 crunch machine
3x10 side oblique bends

fri - legs and shoulders

squats ( a$$ touching bench )
leg press (high feet pos to hit hams)
leg curl
barbell shoulder press
arnold presses
side raises ( super seted as below...

...(10@10kg [email protected] till failiure with 5kg) repeat 3x )

shrugs


let me know what you think? too much? im a bum at the moment with uni off so i get around 9 hours kip and spend what ever time of the day when im not in the gym , either eating or sitting.

thanks
 
oh i can ea them lol but its lean weight i want, i ave been told the drive and rom should stop too much fat gaining on me, and the 2 cardio day per week but iam a little worried i will gain too much fat. when im trying to bulk as cleanly as possible to reduce bf% by gaining muscle
 
yeah i hear ya man, dont panick too much about fat gain, your diet looks clean, 2 cardio workouts a week should keep fat gain at a minimum, just take it easy with carbs in the pm.Sometimes u gotta take the good with the bad. Mass is the game for you son!
 
cheers mate, well i might still drop the 150g of pasta to 100g this should still keep it high kcal but ill leave it for a while and see how it goes if i start gaining too much fat then ill drop it, if not then happy days, what do you think of the work out help me gain with the diet in place?
 
warren said:
cheers mate, well i might still drop the 150g of pasta to 100g this should still keep it high kcal but ill leave it for a while and see how it goes if i start gaining too much fat then ill drop it, if not then happy days, what do you think of the work out help me gain with the diet in place?
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yea def drop your pasta intake either limit it or eliminate.. i'll tell you something hilarious!! I'm a long distance runner and boxer and repeat COULD NOT repeat and I mean COULD NOT get a six pack when eating pasta at all by completely cutting out pasta I was able to get the six pack!!! Funny thing was/is that my diet was right on par at the time and finally i was able to eliminate the carb source that was causing me problems (I LOVE PASTA)!!! Anyhow i even tried limiting my intake of pasta and it really caused a lot of abdominal fat gain... to test the waters and make prove my theory that pasta ws the prob I began eating it again...and sure enough the ab fat slowly was right back on!!!
 
yeah thats what im worrying about, wat weight you fight at mate? i boxed for my county and city, i wernt to bad either, won a couple of nationals at a younger age, ut it was kikboxing that took me over lol

we were aways told that long distance running didnt have much place for boxers as boxing is a sport of intervals but i always thought it done great for my endurance esp mixed with skipping interval training.

yeah mate i was having a chat with the gf and she said she doesnt like ('' then lump things''), she meant traps lol and she would rather i have abs and chest so we made a deal ill clean bulk and try get abs but she has to put up with the traps to grow lol i know im wipped to bits lol but i love her to bits and shes the only girl i need to impress.

ill have a look at dropping pasta down a bit but maybee arrangeing it so i have the majority of the pasta at meal 4 and less at meal 5 or change the eggs meal to 5 and have pasta 3-4 this might stop the pasta lying on me late on.

the thing with you is, you sound like you are very carb sensitive, meaning you eat them you gain, but i reckon if you tried carb cycling cut uyou would do extreamly well.
ceers warren
 
ok due to me upping the dose and food intake this week i have decided to not post pics till next sunday. that way there will be more of a contrast.

i went out yesterday and seen some friends that i have not seen since xmassand i was happy with the comments i got, i dint mention i had been working out but they all said i was looking much bigger and even asked if i had been on steroids lol which is obv a ignorant sttement off them as they have no knowladge and assumed but till i took a pos frm it that they thought i was lol hahaha.i took some measurements this morning so ill pop them up in a comparison chart next to see any gowt then ill do it again when i finish the full cycle.
 
ok day 0 measurements were

chest -39''
waist- 34''
quad- 20.5''
bi's - 13 1/8 ''
calf- 14.5''

to day ther are

chest - 40.5''
waist - 33.5''
quad - 22.5'' ( this is at 12'' up form knee and dont know what oridgional was took at so not accurate gain)

bi - 13-5/8 ''
calf - 15 1/8''

i have also added these for comparison

bi relaxed - 12 1/8"
forarm - 11 1/5" relaxed
11 5/8" tense
neck - 15 1/2 ''


over all good, the average bicept size in uk is meant to be 13" so im in the slightly over average range lol wooohooo im over average in the uk hahahaha
 
warren said:
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i know there is only a few tiny differences but i really do have a sensitive stomach so i have made tis to what i can eat.

ill post the routine up next
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342 grams of protein wont do anything but be pissed out, your body will only hold as much as it cant take/digest/use. .8-1.5 gram per KG of body weight is what you would need, anything else is wasted money on food/supplements. As far as kcals it depends on what you burn, but just slamming food down your throat in thinking eating a **** done will make me big won't do much, your bodies a Ferrari, treat it like one :cheers:


KG= 175lbs/2.2 = 79.54 (repeating)
Protein need= 79.54*0.8= 63.632
79.54*1.5= 119.31
Theres your range, if its a mental thing and you want to do 2g per KG then go ahead, but read some exercise science articles and learn from people that study a body.
 
if i knocvk the pro down then my kcals go down where woulfd i make them up from? if i need to eat 4400kcals roughly at a 40-40-20 ratio split then it would work out at carbs and prot being the same ,

thanks warren
 
nah i just cant seem to alter it so tat the kcals stay high but prot comes down, i cant see whre to drop the prot from?
 
ok i thought i double check all my food and use a formulea for bmr than add kcals accordingly

as such lol

MEN: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) — (6.8 x age)

WOMEN: BMR = 655 + (9.6 x weight in kg) + (1.7 x height in cm) — (4.7 x age)

Let's take, for example, a 29-year-old man, 5'9" (175 cm) and 207 pounds (94 kg):

BMR = 66 + (13.7 x 94) + (1.7 x 175) — (6.8 x 29)

BMR = 66 + 1287 + 297 — 197

BMR = 1453 calories

This man would burn 1453 calories in a 24-hour period, while doing absolutely nothing.

Depending on your daily activity, your actual Daily Energy Expenditure (DEE), or the amount of calories you burn in a day, will vary. You can estimate this amount by multiplying your BMR by an "activity" factor.

1.0 = sedentary (do nothing all day but eat potato chips and watch TV)

1.2 = very light activity (desk job, no training, some walking)

1.4 = light activity (no training, job might require some light physical labor)

1.6 = moderate activity (most of us: a physically undemanding job, but training on a regular basis)

1.8 = high activity (daily training plus a somewhat physically active job or lifestyle)

2.0 = very high activity (twice-a-day training, sports + training. or training + a very demanding job)


so 66 + (13.7 x 80) + (5 x 179) — (6.8 x 20)

=66 + 1096 + 895 - 136

=1921


and i train but thats all so im going to mul
tiply it by 1.6

so my basic calorie needs are 3073kcals per day id usually add 500kcals but as im on the drive rpm and jw ill add 1000 and that takes me to roughly 4100kcals as my needs.

any disareements??
 
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