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ATTN

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About ATTN

  • Rank
    GSXR K8
  • Birthday 12/02/1982

Contact Methods

  • Website URL
    http://

General Info

  • Location
    Australia NSW
  • Gender
    Male
  • Car Type
    Nissan Silvia
  1. You have shown us photos of other people at that weight, lets see a photo of you. My guess is that you look nothin like that and you will look tiny if you lose 6 kgs LOL tiny!! okay 12 weeks you will have your picture!!
  2. What multi are you using?

    Blackmores Mens' MV about $45 from memory can't remember 100 tablets
  3. HAHA all good brah!! but to some people body building is art! looking good makes you feel good... So whatever makes your happy keep doing it bro. Just remember train hard becoz someone somewhere is training harder than you
  4. Why am I cutting when im at 77kgs LOL http://www.simplyshredded.com/ripped-to-shreds-fitness-model-bodybuilder-pham-talks-with-simplyshredded-com.html 5'5 just 10cm shorter than me and weighin at 72kgs i can show you a whole lot more. And you're client wow thats a huge calorie deficit he must be starving and catabolic all day which isn't good for your metabolism, imo starting to lose muscle but yeah your client and not my body so i don't really care what you're doing. How exactly is he going to be catabolic? So theres no way this client could be getting stronger and losing weight? Me personally bro if im way below my cal def i start to stress and stress effects my Cortisol levels making me catabolic Stress free = anabolic FTW
  5. Mate it takes consistancy hard work and dedication to get this physic not many people have the the will to do it. Because they love food to much!! They're just lazy and expect results eating junk and not training hard!!
  6. ^^ OK this is my training partner How much do you think he weighs? this is 2 weeks out from comp!!
  7. YEP The mirror and scales never lie my friend
  8. Don't need to do HIIT calorie in vs calorie out. I use to do HIIT 20 mins treadmill warm up about 3 mins at jog pace then 30 sec sprint MAX on threadmill then 30 sec jog half pace of sprint. I found it to work but I feel like it was eating away my muscles to I took it out of my routine, I can lose weight without it and get shredded! I take blackmore multi-vitamins tablets every day! + Fish oil yes!! To me and what has worked for me is maintance cals - 500 cals deficit i want to lose it slowly retaining muscle. I train with pro body builders and before comp they just diet hard with no cardio!!
  9. Why am I cutting when im at 77kgs LOL http://www.simplyshredded.com/ripped-to-shreds-fitness-model-bodybuilder-pham-talks-with-simplyshredded-com.html 5'5 just 10cm shorter than me and weighin at 72kgs i can show you a whole lot more. And you're client wow thats a huge calorie deficit he must be starving and catabolic all day which isn't good for your metabolism, imo starting to lose muscle but yeah your client and not my body so i don't really care what you're doing.
  10. Diet not working too well

    Hey bro, its pretty easy to do what you want but you just have to avoid the broscience. First if you understand your body you can really do anything bulk/ripped. Your body is all science. What are your details eg age, weight, height? What are you goals? What do you want from training? What I say to everybody is you have to put in the effort in the kitchen as much as you do in the gym. 16% BF isn't that bad you can def lose BF easierly if you just know what you're doing. Dieting is the key honestly, i can lose weight without doing cardio very simple. There is no perfect diet. But generally speaking you should aim for something like 40% Carbs 40% Protein and 20% fats If you want to bulk you'll be on a calorie surplus or cutting calorie deficit
  11. INFORMATION AT HIGH LEVEL Hey guys been awhile since i've posted here. Getting ready for Summer and the perfect time to start cutting in the begining of spring this is my first week in. I'm 28, 172cm, 77kgs looking to get ripped and lean for summer 12 weeks is my plan. Aiming to lose no more than 0.5kgs per week, 12 week plan Estimation of Caloric needs: BMR (calculated from height, weight & age http://www.bmi-calculator.net/bmr-calculator/ ) = 1785 Activity Factor (http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/) Moderatetely active (moderate exercise/sports 3-5 days/week): Calorie-Calculation = BMR x 1.55 Calorie calculation (1785 x 1.55) = 2266 calories Calorie calculation adjustment: 2266 – 500 = 1766 calories (calorie deficit) per day Meal 1 Oats Quick Sachets ON Whey or 4 egg whites (depends on the day) Meal 2 Bread Wholegrain x2 NPNB 1tb sp ON Whey Meal 3 Broccoli 1/2 cup Sweet/P 100g Chicken Breast 140g Meal 4 pre-workout Basmati Rice 1 cup Chicken Breast 140g Post work-out ON Whey Waxy Maize Meal 5 Chicken Breast 140g Broccoli 1/2 cup Meal 6 Egg whites 4 Fish Oil All this is approx 1766 calories per day I refeed during the weekend with carbs and I may have one cheat meal on the weekend ... I sometimes might have maccas etc if it fits in my macros MONDAY: BACK All back exercises you must pull back til your elbows are behind your back. Don’t forget to squeeze your back as hard as you can and hold and pause for a second. - Deadlifts x4 sets (2 warm ups) - Weighted Pull ups x3 sets til failure - Barbell Rows or T-Bar rows x3 sets - Reverse Barbell Rows (focuses more on lats) x3sets - Lat Pull Downs x3sets - Seated Cable Rows (w/ negatives ) x3sets TUESDAY: CHEST/ABS Heavy lifts on bench. No need to go heavy with flyes focus more on form. Make sure you squeeze in the middle to work the inner chest, hold and pause for a second. - Flat Barbell or Dumbbell Bench x 4 sets (2 warm ups) - Incline Barbell or Dumbbell Bench x 4 sets - Incline flyes x3 sets - Cable cross overs x3sets - Ab crunch machine x3 sets - Oblique side bends x2 sets WEDNESDAY: QUADS/HAMS/CALVES - Squats x4 sets (2 warm ups) - Hack squats (triple drop set) x3 sets - Leg Press x3 sets - Leg Extensions x3 sets - Abductor x3 sets - Straight Legged Deadlift x3sets - Lying leg curls x3sets - Standing calf raises x4 sets THURSDAY: SHOULDERS/TRAPS/ABS Use full range of motion for shoulder presses by going all the way down instead of parallel. - Dumbbell or Barbell Shoulder Press x4 sets (2 warm ups) - Dumbbell Lateral Raises x3 sets supersetted with Barbell Shoulders Raises (Front Delts) - Dumbbell Lying Rear Lateral Raises x3 sets supersetted with Seated Rear Lateral Raises (Rear Delts) - Barbell or Cable Upright Rows x3 sets - Barbell Shrugs x3 sets supersetted with Barbell Behind The Back Shrugs - Leg Raises on Exercise Ball x3 sets - Hanging Leg Raises x3sets FRIDAY: BICEPS/TRICEPS - Bicep Curls x3 sets (2 warm ups) (shoulder width to work whole bicep) - Chin-ups x3 sets til failure (work biceps and lats) - Incline Dumbbell Curls x3sets (outer grip works inner bicep) - Preacher Curls x3 sets (close grip works out bicep) - Close Grip Bench Press x3 sets supersetted with Skull Crushers (2 warm ups with close grip) - Weighted Dips x3 sets (Should be a staple with triceps. Stay as straight as possible with elbows close to the body. Leaning forward will focus more on your chest) - Pull Downs x3 sets I max out on my main compound work outs LEGS BACK & CHEST my ratio are 130kgs squat > 120kgs Deadlift > 120kgs bench press x10 fairly ok but not where i want it to be atm i have small injuries which is restricting me to go heavier. TRAIN INSANE OR REMAIN THE SAME!!!
  12. What gear do you wear while riding?

    Cool thread this is my gear I've got 3 helmets and Jacket no boots yet!
  13. LOL i was there when you bought the car off my mate in the garage in stratty Good work on the car btw looking tough and pulling out some good kw!!
  14. Hey bro... I got laid after my first date I took her to Victoria's Room at Kings Cross its Tapas and romantic and one of the best cocktail bars in Sydney. http://www.thevictoriaroom.com/
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