MR. BLONDE - This is your Improvement thread

[Mr. Blonde]

Picture 1: Relaxed group

1 standing facing cam

1 with back towards the cam

1 with each side facing cam


Picture 2: Front double-bi


Picture 3: Back double-bi


Picture 4: Abs


Picture 5: Crab/ Most muscular(flex whole front..arms, pecs, abs..)


Picture 6: Legs


Picture 7: Lat Spread


GOALS
Trying to gain as much lean muscle mass as I can, and get cut up to the point where I used to be, except obviously I'm striving for more. I should catch up really fast, so hopefully I can build and i'm going to shoot for at least 5-7 lbs of LMM by the end of the contest.

STATS
21 years old

165-170 lbs

6'1"

SUPPLEMENTS
Multivitamin, Ginseng, Flax Seed oil, 2-3 protein shakes a day, 20 grams of creatine monohydrate for the next 3-4 days, then 5 g/ a day mixed either with gatorade or a protein shake.

NO ANABOLIC STEROIDS

DIET
I recently (this past week) cut all pop and junk food and the like out of my diet for this contest. I am also going to attempt to give up on alcohol for the duration of the 8 weeks, but we'll see about that one.
I try to eat at least 4-6 small meals a day, but I definitely focus around the big 3, breakfast lunch and dinner.

Breakfast usually consists of a protein shake, and either protein mixed with oatmeal, or a few eggs, and some fruit. Usually I get a toaster streudel in there as well.

Lunch I try to have either beef, tuna, or chicken as the main course with noodles or rice with a protein shake

Dinner is usually the same as lunch, except I usually wait to drink the third protein shake until after whenever my workout for the day is.

Then small meals in-between.

CARDIO
Running several miles 3 times a week, as well as rugby practice

WORKOUT

I usually work out 4 times a week, I may step it up to 5 because of the contest, however. Right now my workout looks like so:

MONDAY __________
(Chest, Biceps)
Dumbell Bench Press 1.__________ 2.__________ 3.___________
Dumbell Incline Bench Press 1.__________ 2.__________ 3.___________
Cable Fly 1.__________ 2.__________ 3.___________
Reverse Forearm Curls 1.__________ 2.__________ 3.___________
Concentration Curls 1.__________ 2.__________ 3.___________
Preacher Curls 1.__________ 2.__________ 3.___________
Cable Curls 1.__________ 2.__________ 3.___________

TUESDAY __________
(Legs)
Leg Press 1.__________ 2.__________ 3.___________
Calf Raises 1.__________ 2.__________ 3.___________
Squats 1.__________ 2.__________ 3.___________
Leg Ext. 1.__________ 2.__________ 3.___________
Weighted Lunges .__________ 2.__________ 3.___________

THURDAY __________
(Shoulders, Triceps)
Triceps Press Downs bar / rope 1.__________ 2.__________ 3.___________
Close-Grip Bench Press 1.__________ 2.__________ 3.___________
Triceps Curls 1.__________ 2.__________ 3.___________
Dumbell Military Press 1.__________ 2.__________ 3.___________
Shoulder Shrugs 1.__________ 2.__________ 3.___________
Lat Raise 1.__________ 2.__________ 3.___________

FRIDAY __________
(Back)
Incline Row 1.__________ 2.__________ 3.___________
Wide Grip Pull Down 1.__________ 2.__________ 3.___________
Seated Cable Row 1.__________ 2.__________ 3.___________
Lower Back Lift 1.__________ 2.__________ 3.___________

[THEINCREDIBLEdork]

<font size="4">I just posted in your thread and theres NOTHING you can do about it. na na nana naaa</font>

[Mr. Blonde]

You sure did.

[Mr. Blonde]

How is everybody doing so far? I'm making some pretty decent gains, I am definitely making progress in the contest. When I get some more time, maybe next week, i'll post some pictures to see how i'm doing comparatively. Hope everyone else is coming across well.

[GNasty]

I can't wait for you to take another opportunity to post shirtless pictures of yourself on the internet! So so very excited.

[Mr. Blonde]

Don't single me out, Gnasty!

Please talk a little shit there while you're at it.

GNasty speaks the truth. You made this whole contest up just so you could pose semi-nude on the internet.

[Mr. Blonde]

When UB gets back into town, he will attest that I just mentioned I was doing one on another site, and HE'S the one who prompted me to do it on Nubblies, not me.

[THEINCREDIBLEdork]

It sounds like you were manipulating him you little scamp!

[Mr. Blonde]

Originally posted by Mr. Blonde:
Ok, I really didn't want to unleash this upon Nubblies, but due to the constant pestering of the likes of Ugly Bastard when I mentioned it, I'm going to throw it out there.

[Ugly Bastard]

Originally posted by Mr. Blonde:
When UB gets back into town, he will attest that I just mentioned I was doing one on another site, and HE'S the one who prompted me to do it on Nubblies, not me.

Originally posted by Mr. Blonde:
</font><blockquote>quote:</font><hr />Originally posted by Mr. Blonde:
Ok, I really didn't want to unleash this upon Nubblies, but due to the constant pestering of the likes of Ugly Bastard when I mentioned it, I'm going to throw it out there.

</font>[/quote]
What on Earth are you talking about? Here's our AIM log:

Blonde: hey i think we should have an improvement thread on nubblies.
Me: fuck you that's an awful idea. i'd only participate because it's nubblies.
Blonde: no, fuck you, i'm doing it anyway without your blessing.

We haven't spoke since.

-Ugly Bastard

[Mr. Blonde]

cute.

[Ugly Bastard]

Alright damnit. I fabricated the whole thing.

-Ugly Bastard

[Mr. Blonde]

[Mr. Blonde]

Those were my starting pics, here are some updates because we're going on the 4th week of the contest.









*These were taken about a half hour after a work out, so it probably won't look like this tomorrow.

[Beebs]

Back looks thicker overall.

[Mr. Blonde]

Thanks, any suggestions?

[Beebs]

I would say keep doing what you're doing till next fall, then devout a month or two to eating alot, possibly a little dirty if you have to, and putting on a little more size, because you seem to be able to drop fat pretty easily.

[Mr. Blonde]

[Deadly Crescent Kick]

lookin' good!

lots of striation coming out now. my workout/diet is different then yours, but i'd stick w/ what's working for you. my only concern would be the running. a couple of miles of running would chew up my lean muscle if i was that lean.

you can do lighter cardio and still be ripped. its just a matter of keeping on point w/ your diet.

do you have a cheat day to reset your metabolism? (eat anything you want)

[Ugly Bastard]

Originally posted by Deadly Crescent Kick:
do you have a cheat day to reset your metabolism?

Talk to me more about this. Is that just weightlifter BS to have an excuse to eat junk food once a week, or is it legitimately a good idea?

-Ugly Bastard

[Mr. Blonde]

my metabolism is usually pretty good, but yeah i pretty much have a random day throughout the week where i start on something junky then just go on a roll the rest of the day. and that workout plan is from like half a year ago, i don't necessarily stick with it, especially since this summer i didnt really have as much of a choice with my diet as i do during the school year...last year was very very high protein, so i'm going to try to simulate the diet i was on this summer, which is basically eat everything I can, and make sure i get enough protein in it. It seems to be working alright.

I am still running a few days a week, what lighter cardio do you suggest doing?

[Deadly Crescent Kick]

UB:

yes, a cheat day when dieting (for losing fat or bulking up) is a legitimate & necessary tool for reseting your metabolism.

its especially effective when dieting. it prevents your thyroid from thinking your body is starving. because if your thyroid thinks you're staving, then you start burning muscle and retaining/gaining fat.

cardio can be done in 2 ways. either way (as you probably already know), it should be performed in the morning.

1. slow & steady everyday- just getting on a stationary bike and peddling slowly for 45 min. it doesn't sound very effective, but when i got RTS (ripped to shit) it was the only cardio i did (not counting BJJ)

2. sprints EOD (every other day)- sprints are awesome b/c they are muscle sparring (unlike running for miles) and they actually give you functional cardio (unlike the method metioned above)

the sprint workout can be downloaded here:

www.cs.unm.edu/~wneumann/files/guerilla_cardio.pdf

[Mr. Blonde]

i'll probably be going with sprints. I am buying a bike to bomb around campus easier, that should work the same as the stationary, right?

[Deadly Crescent Kick]

yup.

the other thing i like about sprints is that the workout only takes 20 min to do. that's including the warmup.