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  1. #121
    DF VIP Member
    Roach-Rampino's Avatar
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    Default Re: Roach-Rampino Progress Journal

    Well after 4 weeks of super strict diet, good cardio and weights, I have just come back from a relaxing week with my wife and my son in Mallorca.

    The diet is very hard work, eating exactly the same amount of carbs and protein every single day with meals spaced 3.5 hours apart. All I ate for 4 weeks (apart froma total of 4 cheat meals) was: no fruit, minimal fats, only green veg and green salad (nothing red or any other colour because of sugars), only white fish (I went for cod and plaice), tuna, gallons of water and white leaf tea. Porridge, rice and protein powder and no alcohol (apart from one hefty session on the piss with school pals which totally knocked me for the few days afterwards having not drunk for 2 months).

    Emotionally it really fucks your head up, going from emotinal highs to lows in a matter of hours. My wife was extremely patient and put up with me being a very moody chap over the course of the diet. She has also had to witness my constant posing and flexing in the mirror without sniggering at me too much and was decent enough to take some photos on holiday to keep me quiet lol.

    My conclusion: The reason why more people don't have six-packs or are in really good shape is that it is fucking hard work. It takes good planning, discipline and strong will power.

    I will diet down again in about 6 months and hopefully the fat will shift easier because I won't have held it for so long. A good physique is well earnt and takes time. Unfortunately for my body, I am extremely busy at work and spend almost 11 hours a day stuck at my desk, which long periods of no physical movement, I believe do not help to keep your metabolsim going.

    Well you'd be expecting to see an Adonis from all this but sadly it's not that easy. I did well and learnt alot about dieting and how my body repsonds to foods. I lost just over a stone (15st 6lbs down to 14st 4lbs) and most of that was fat due to low intensity cardio, a good weights programme and the very strict diet.

    Here are my pics, apologies in advance for the stupid facial expressions; pose down is actually quite hard and can make you look like you are taking a Jurassic shit.

    Spoiler:

















    I took these 3 photos on the last day; my tan was better and where I was eating more (and drinking too!) I seemed to fill out more and my abs had a little more definition which I hope is evident from these shots. You do need to get the lighting right!!

    Spoiler:







    Last edited by Roach-Rampino; 13th September 2009 at 06:35 PM.

  2. #122
    DF PwNagE super mike's Avatar
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    Default Re: Roach-Rampino Progress Journal

    Pull your shorts up FFS!

    Looking good mate, especially in the 2nd set of shots. Keep it up.

  3. #123
    DF PwNagE Sanj[UK]'s Avatar
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    Default Re: Roach-Rampino Progress Journal

    id kill to look like that..well done roach!

  4. #124
    DF Jedi littlebilly1's Avatar
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    Default Re: Roach-Rampino Progress Journal

    Quote Originally Posted by super mike View Post
    Pull your shorts up FFS!

    Looking good mate, especially in the 2nd set of shots. Keep it up.
    agreed 2nd set you look loads better, i mean that in a straight manly way though


  5. #125
    DF PwNagE flumperino's Avatar
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    Default Re: Roach-Rampino Progress Journal

    Nice one dude, you are a proper hottie!

  6. #126
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    Default Re: Roach-Rampino Progress Journal

    Quote Originally Posted by flumperino View Post
    Nice one dude, you are a proper hottie!
    Indeed Im off for a cheeky tug!!
    "Where you are is what you eat. When I'm in London I'll have beans on toast for lunch. On holiday — what? Tapas? Go on then I'll have a bit. You eat whatevers in that area"
    Karl Pilkington

  7. #127
    DF Jedi Neo\nsc's Avatar
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    Default Re: Roach-Rampino Progress Journal

    Well done m8 must of been hard eating to a plan

  8. #128
    DF PlaYa m3yer's Avatar
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    Default Re: Roach-Rampino Progress Journal

    Just been checking out the diet, that is seriously more hard work than lifting heavy weights.
    Great dedication mate, wish I could muster enough self motivation to actually start let alone keep it going....story of my life!
    Anyway, you're looking good mate, well done.

  9. #129
    DF PlaYa guns's Avatar
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    Default Re: Roach-Rampino Progress Journal

    Looking good mate! takes a lot of hard work and dedication to drop that kinda weight and watch what your eating, i know! but hopefully this post will give some peeps the incentive to give it a shot.

  10. #130
    DF VIP Member
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    Default Re: Roach-Rampino Progress Journal

    Quote Originally Posted by guns View Post
    Looking good mate! takes a lot of hard work and dedication to drop that kinda weight and watch what your eating, i know! but hopefully this post will give some peeps the incentive to give it a shot.
    Cheers pal.

    I will be attempting to gain some good bulk over the next 4 or 5 months then diet down again for the summer.

  11. #131
    DF VIP Member
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    Default Re: Roach-Rampino Progress Journal

    Well summer 2010 was not a great one for me. Whilst I maintained muscle I also accumulated fat and looked far from my best on the beach.

    As of this year I started doing heavier weights again I order to build some muscle bulk and as of 8 weeks ago started to do good regular cardio workouts as a countdown to my holiday (4th June).

    I currently do 1 hour on my recumbent bike (approx. 65rpm which covers between 19-20km - 550kcals) a minimum of 4 times per week plus 3 hours weights.

    My diet is pretty clean but not strict like the summer of 2009. I look quite good but not great. I have spent a little more time on my arms as I feel that they were my weakest body part (to look at) and my top 4 abs are already showing through.

    I did take some photos 8 weeks ago and will post them up with some holiday ones when I get back so you can see the difference.

    Thanks for reading.

  12. #132
    DF PwNagE super mike's Avatar
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    Default Re: Roach-Rampino Progress Journal

    Look forward to it. Good luck chap.

  13. #133
    DF VIP Member
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    Default Re: Roach-Rampino Progress Journal

    It's been a while since I have posted a photo. Nothing crazy going on with my training really. Tried to diet down April/May and then have been trying put on a bit of bulk since.

    This is a photo of me a few weeks ago on my hols in Cyprus. I know it looks a bit like a gay contact shot, made worse by the fact that I am not wearing anything. But it gives you an idea of how my body shape has changed over the past 5 years where I have trained a minimum of 3 hours weights a week.



    Spoiler:
    [Only registered and activated users can see links. ]

    Thanks to Roach-Rampino

    $kint (17th October 2011) 


  14. #134
    DF Jedi Zippeyrude's Avatar
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    Default Re: Roach-Rampino Progress Journal

    Awesome development of chest and shoulders mate, well done and keep up the good work.

    Thanks to Zippeyrude

    Roach-Rampino (10th October 2011) 


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