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Canned tuna's Transformation 2012

canned tuna

canned tuna

Member
Age - 21
Height - 190cm
Weight - 70-72kg
Bodfat% - No clue

Free weights
Bicep curls 17.5kg @ 4x6reps
Flat bench 60kg @ 4x6reps

2012 Goal
80kg
Bigger chest, shoulds and legs
Bicep curls 25kg
Flat bench 85kg
Switch as much machine exercise to free weights as possible (requires gym buddy)

Pics to come

Cheers
 
This gangly colt has potential, but from an unrecognised Dam and the Sire is inconsistent. Trainer himself rates other stable contenders higher. Could surprise, but would prefer to watch at this stage.

No.
 
candyflip said:
This gangly colt has potential, but from an unrecognised Dam and the Sire is inconsistent. Trainer himself rates other stable contenders higher. Could surprise, but would prefer to watch at this stage.

No.
Click to expand...

Cheers CF, I prefer if you play me down as a "No."; it fuels me further to reach and surpass my goals. ;)

Front, back and side untensed. Arms outstretched. Exhale. These are the unflattering confines I will adhere to in all progression pictures.
WC0Mu.jpg

PvM8B.jpg

GDN9O.jpg

And for fun.
Wm2yC.jpg
 
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canned tuna said:
Age - 21
Height - 190cm
Weight - 70-72kg
Bodfat% - No clue

Free weights
Bicep curls 17.5kg @ 4x6reps
Flat bench 60kg @ 4x6reps

2012 Goal
80kg
Bigger chest, shoulds and legs
Bicep curls 25kg
Flat bench 85kg
Switch as much machine exercise to free weights as possible (requires gym buddy)

Pics to come

Cheers
Click to expand...

What state and suburb you in mate... It would appear that you need some coaching... Head to a PTC...

The only time you may need a gym buddy is for the bench press...

If you where to add 4 litres of milk a day plus eggs, fish, chicken and steak with the right excercises.... I reckon you have a good shot....

Throw bicep curls in the bin....

Best of luck!!!
 
nazzysmith said:
What state and suburb you in mate... It would appear that you need some coaching... Head to a PTC...

The only time you may need a gym buddy is for the bench press...

If you where to add 4 litres of milk a day plus eggs, fish, chicken and steak with the right excercises.... I reckon you have a good shot....

Throw bicep curls in the bin....

Best of luck!!!
Click to expand...

4L of milk would give lots of 'bad' weight though? Caloric surplus on eggs, fish, chicken, steak would take him places.
 
Wingman....

Depends on his body type though... Considering how lean he is... He might be one of those guys with a license to eat...

If I drank 4 litres of milk a day It would probably load me up with fat....


4 litres of milk refers to the GOMAD diet for the hardgainers....

Gallon
Of
Milk
A
Day......

Eitherway getting to a PTC or strength coach is ideal IMO to sort this stuff out...:cool:
 
nazzysmith said:
Wingman....

Depends on his body type though... Considering how lean he is... He might be one of those guys with a license to eat...

If I drank 4 litres of milk a day It would probably load me up with fat....


4 litres of milk refers to the GOMAD diet for the hardgainers....

Gallon
Of
Milk
A
Day......

Eitherway getting to a PTC or strength coach is ideal IMO to sort this stuff out...:cool:
Click to expand...

Yeah I'm completely aware of what it is. I followed it for a while, all of it went to my belly :(
 
Canned does your hand overlap your wrists when u grab em? If so then most likely ecto..

Just run a high carb/protien ratio 70/30 as these bodies tend to burn off calories at an alarming rate.

Get off the damn machines and hit the free weights. You will be piling the weight on.. I think 15kg gain in 2012 isn't too far off and a new wardrobe
 
TrentZor said:
Canned does your hand overlap your wrists when u grab em? If so then most likely ecto..

Just run a high carb/protien ratio 70/30 as these bodies tend to burn off calories at an alarming rate.

Get off the damn machines and hit the free weights. You will be piling the weight on.. I think 15kg gain in 2012 isn't too far off and a new wardrobe
Click to expand...

Canned... Your opportunity here is huge....
 
Concentrate on eating mate, I think once you get yourself into a calorie surplus you will gain lots of lean muscle.

Good luck
Graeme
 
nazzysmith said:
What state and suburb you in mate... It would appear that you need some coaching... Head to a PTC...

The only time you may need a gym buddy is for the bench press...

If you where to add 4 litres of milk a day plus eggs, fish, chicken and steak with the right excercises.... I reckon you have a good shot....

Throw bicep curls in the bin....

Best of luck!!!
Click to expand...

I'm in Hornsby temporarily, soon to be Chatswood.

TrentZor said:
Canned does your hand overlap your wrists when u grab em? If so then most likely ecto..

Just run a high carb/protien ratio 70/30 as these bodies tend to burn off calories at an alarming rate.

Get off the damn machines and hit the free weights. You will be piling the weight on.. I think 15kg gain in 2012 isn't too far off and a new wardrobe
Click to expand...

Yeah they overlap. I think I'm pretty much on that ratio now. My diet is pasta heavy at the moment. I still down a fair bit of protein but I'll have a closer look

Cheers blokes
 
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Mate...

If you get the chance.... Head over to Sydney PTC and see Trentzor....

Your results will be vastly superior if you do.... His gym has no machines... And they specialise in getting you strong...

Also nothing wrong with tuna... If you can eat that 6 times a day... Dont worry about chicken and eggs...

Most vary there protein sources so that its easier to eat.... Its hard work to eat a whole chicken every day.... But it is easy to have bacon and eggs for breakfast... Followed by half a chicken for lunch... And then a large steak for dinner....

LOL...

Good luck mate!!!!
 
I followed a similar diet but with 2L of milk a day. i am a hefer now.

Good to see some skinnies like me out there. Gives Me motivation
 
Added a couple more flex pics to the OP.

Noting down everything I eat today and will post up a breakdown of it for criticism/pointers.

Cheers

Will have to try organise with Trent to visit him soon, not able to get down there for a bit.
 
I've noted down today's diet

Approx total Day 1 @ 219gm protein / 588gm carbs

Breakfast
4x pb toast, whitebread. 40p/132c
1 glass A2 full cream milk 7p/12c

Pre workout (1.5 hour prior)
Mango 4p/125c
2x cans tuna 30p/2c

Post workout (20 minutes after)
2x Cheeseburger (McDonalds) 30p/60c
protein shake 30p/60c
1 can tuna 15p/1c

Dinner
1 medium plate pasta w/mince, mushroom, cheese. ~ 30p/100c
pb sandwhich 10p/32c
1 glass A2 full cream milk 7p/12c
1 can tuna 15p/1c

Snack
Banana 2p/50c


Will try do it for a few days and have a look at the average. That's pretty close to a 30p/70c ratio.
 
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Well judging on your wrist measurement your an ectomorph as i first assumed by looking at your pic.

See my notes in blue on diet.


Breakfast
4x pb toast, whitebread. 40p/132c
1 glass A2 full cream milk 7p/12c

Swap toast for oatmeal and throw the milk in with it if u ever get tired of toast.
Have 2 glasses of milk (500ml) if your running gomad diet

Pre workout (1.5 hour prior)
Mango 4p/125c
2x cans tuna 30p/2c


Post workout (20 minutes after)
2x Cheeseburger (McDonalds) 30p/60c
protein shake 30p/60c
1 can tuna 15p/1c

Dinner
1 medium plate pasta w/mince, mushroom, cheese. ~ 30p/100c
pb sandwhich 10p/32c
1 glass A2 full cream milk 7p/12c
1 can tuna 15p/1c

Try and swap the PB sandwich for wholegrain foods such as rice and up the tuna to 2 cans instead.

Snack
Banana 2p/50c

Try 100g cottage cheese. Since your bulking. I dont like having carbs at night before bed (1-1.5 hours). Spills over into fat and in the morning gives u that full feeling (also decreases growth hormone) which in turn makes u eat less at breaky.




NOTES:

I generally adjust what my clients eat as just giving them a new diet which is a u-turn to what they normally eat pretty much dooms the diet u give them *the trick is to slowly take away the bad bits and put in good replacements .. Unless they are eating KFC/Maccas/Crispe Cremes all day long then yes ill be re-writing it from scratch.

Also make sure when your eating to FINISH all your protien first before going carbs.
Try and throw in 2 caps min of fish oil at each meal to make up the good fats.

I have not done the maths for you on how much P/C/F u should be taking as im basing you have done the maths right.


Good luck :)
 
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