Recent content by Sgt. Swole

  1. my new lean mass diet

    Lol, you can learn allot from bodybuilders of the golden era, they had no information on training or diet, it was all trail an era and common sense, the only info they had came from the 1 monthly BB mag. As for the genetic freaks, i don't buy that, everyone uses that term far too much, some use...

  2. my new lean mass diet

    True, witch is why i posted my diet here, im always trying to make my diet better and to learn something new. Cheers- Swole

  3. my new lean mass diet

    No offence taken, ive been doing this a long time and am still learning, we never stop learning as bodybuilders so any more tips or what you would add to get me up to 4000 calls or there about without having to count call lol would be good. Appreciate it brotha- Swole

  4. Who is your favorite Pro

    Fav pro's of the Golden Era: larry Scott. Boyer coe. Frank zane Arnold. Present day pro's: Con demetrious.

  5. my new lean mass diet

    Been at it for a week, tastes good and is quick to cook but im having problems with breakfast ive always had trouble with breakfast being that im not a morning person and 2 i haven't been sleeping well due to quitting smoking but im getting there. Ive also been drinking more milk, 1 full glass...

  6. 4 day split

    Thanks for the replies and advice everyone, its the end of the week and these are the changes ive made so far. feeling strong and hard but am having a tough time in other departments, i quit smoking just over 2 weeks ago, started the filthy habit 4 years ago, although i definitely feel over...

  7. 4 day split

    Age- 29. hight- 5' 9" weight- currently 93-94 kg BF%- roughly 14%, looks more like 13. Experience- Been bodybuilding for going on 13 years now. Goal is to add mass plain and simple, once im happy with my size ill change my diet to drop the body fat, then i usually do a maintenance diet for a...

  8. 4 day split

    Thanks fellas, i like to make changes to my split every 4 weeks so i may ad those ideas. Cheers-

  9. my new lean mass diet

    Just Started my new lean mass diet, Before i post the diet ill just mention that i don't count cals or do the whole macro breakdown thing , haven't done for about 4 years now and this works for me. The diet- Typical supplement Supply: : 1 x WPI 3 kg 1 x BN carbs. 1 x flax seed. 1 x multi. 1...

  10. 4 day split

    G'day, Just thought id post my split, not for the beginner 4 Day Split, 3 Days Off: Monday: Back/Biceps/Abs Back Front Pulldowns: 4 sets x 8-15 reps Barbell Rows: 4 sets x 6-12 reps Dumbbell Rows: 3 sets x 10-12 reps Dumbbell Pullovers: 3 sets x 8-12 reps Hyperextensions: 3 sets x 12 reps...
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