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Sun Feb 05 09:36:19 PST 2012
Fit Status /// View History
I may not be there yet, But i'm closer than i was yesterday.
May 23, 2012 11:31pm
Motivation Level:
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
Background
When I Started: Aug 2011
HOW I STARTED:
As a kid i was playing 5 years football so i kind have a passion with sports and body activities. In high school i stopped playing football, start smoking and i gained a lot of fat. After i finished my army duties at 21 i decided to change my lifestyle and to start a new begging in my life and be fit and healthy. I start by quit smoking, eating healthy and workout 6 days a week.
WHY I LOVE IT:
I love the feeling when i lift the weights and all the pump i feel in that moment, i also love running and do some crazy sprints! The best thing about bodybuilding is that you keep getting better everyday!
Kostas89's Progress & Goals
Lbs.
2012-04-23, 2011-08-07, 2011-09-04, 2011-09-09, 2011-09-17, 2011-09-25, 2011-10-13, 2011-10-16, 2011-10-18, 2011-10-27, 2011-10-31, 2011-11-01, 2011-11-02, 2011-11-03, 2011-11-14, 2011-11-16, 2011-11-20, 2011-11-22, 2011-11-30, 2011-12-04, 2011-12-10, 2011-12-17, 2011-12-22, 2011-12-31, 2012-01-01, 2012-01-02, 2012-01-03, 2012-02-01, 2012-02-16, 2012-02-26, 2012-02-29, 2012-03-02, 2012-03-14, 2012-03-16, 2012-03-26, 2012-03-28, 2012-03-29, 2012-03-31, 2012-04-01, 2012-04-04, 2012-04-05, 2012-04-06, 2012-04-07, 2012-04-08, 2012-04-09, 2012-04-20, 2012-04-23, 2012-05-02, 2012-05-19
158.4, 147.4, 145.2, 146.3, 145.2, 143.0, 143.0, 141.9, 143.0, 140.8, 143.0, 145.2, 143.0, 140.8, 145.2, 143.0, 145.2, 147.4, 144.1, 143.0, 145.2, 147.4, 146.3, 146.74, 146.74, 147.4, 147.4, 149.16, 149.6, 146.74, 148.72, 149.6, 151.14, 154.88, 156.2, 157.3, 158.84, 159.06, 159.28, 160.38, 161.04, 162.8, 160.6, 159.06, 159.5, 164.34, 158.4, 157.96, 154.22
2012-06-01
154 Lbs.
TIME UNTIL GOAL:
9 days
Jun 01, 2012
Start:
147.4 Lbs.
Goal:
154 Lbs.
Jun 01, 2012
%
2012-04-23, 2011-08-07, 2011-08-08, 2011-09-02, 2011-09-04, 2011-09-17, 2011-10-13, 2011-11-20, 2011-12-04, 2011-12-22, 2011-12-31, 2012-02-29, 2012-03-02, 2012-03-14, 2012-03-29, 2012-04-20, 2012-04-23, 2012-05-02, 2012-05-19
12.0, 15.0, 15.0, 14.5, 14.4, 13.8, 11.6, 10.4, 9.8, 9.4, 9.2, 8.3, 8.2, 8.5, 8.7, 11.8, 12.0, 10.0, 8.3
2012-06-01
7 %
TIME UNTIL GOAL:
9 days
Jun 01, 2012
Start:
15%
Goal:
7%
Jun 01, 2012
Lbs.
2011-08-07, 2011-09-04, 2011-09-09, 2011-09-17, 2011-09-25, 2011-10-13, 2011-10-16, 2011-10-18, 2011-11-14, 2011-11-16, 2011-11-20, 2011-11-22, 2011-11-30, 2011-12-04, 2011-12-10, 2011-12-17, 2011-12-22, 2011-12-31, 2012-01-01, 2012-01-03, 2012-02-26, 2012-02-29, 2012-03-02, 2012-03-14, 2012-03-16, 2012-03-26, 2012-03-28, 2012-03-29, 2012-03-31, 2012-04-04, 2012-04-06, 2012-04-08, 2012-04-09, 2012-04-20, 2012-04-23, 2012-05-02, 2012-05-19
125.3, 124.3, 125.2, 125.2, 123.3, 126.4, 125.4, 126.4, 130.1, 128.1, 130.1, 132.1, 130.0, 129.0, 131.0, 133.5, 132.5, 133.2, 133.2, 133.8, 134.6, 136.4, 137.3, 138.3, 141.7, 142.6, 143.6, 145.0, 145.2, 146.4, 148.6, 145.2, 145.6, 144.9, 139.4, 142.2, 141.4
Current LBM:
141.4 Lbs.
May 19, 2012
Kostas89's Program
My Workout Program View My Full Workout Program
My Building Muscle Workout Schedule
I train with heavy weights and with 60 sec rest between each set, doing 18-21 sets per muscle group.
Day 1 Chest/Triceps
Day 2 Legs
Day 3 Back/Biceps
Day 4 Rest
Day 5 Shoulder/Traps
Day 6 Arms
Day 7 Rest
My Nutrition Program View My Full Nutrition Program
I eat clean and healthy most of the times.
I eat 8 times a day, only heatlhy and low trans-fat foods i preffer walnuts/almonds and olive oil for my fats intake. For protein i eat chicken, turkey, fish, lean meat all roasted and skim milk, yogurt, whey/casein & cottage. For carbohydrates i eat complex carbs like whole wheat pasta, bread and some vegetables and fruits.
April 9, 2012
Breakfast
Quaker Oat Bran Cereal
Banana, raw
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat Peanut butter
ON Gold Standard 100% Whey Vanilla Ice Cream
Snacks
Banana,
raw Almonds, NFS
Lunch
Meat loaf with potatoes, vegetable (frozen meal)
Broccoli, cooked, from fresh, fat not added in cooking
Olive oil
Afternoon
Bread, whole wheat, 100%, toasted
Turkey, light or dark meat, smoked, cooked, skin not eaten
Egg, whole, boiled
Pre-Workout
Bread, whole wheat, 100%, toasted
Turkey, light or dark meat, smoked, cooked, skin not eaten
Apple, raw
Egg, white only, cooked
Post-Workout
ON Glyco-Maize Carbs
ON Gold Standard 100% Whey Vanilla Ice Cream
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat
Banana, raw
Dinner
Spaghetti, cooked, whole wheat, fat not added in cooking
Ground beef, 85% - 89% lean, cooked (formerly extra lean)
Before Bed After 12
ON Gold Standard 100% Casein Chocolate Supreme
Olympos Milk 1,5% Greece
My Supplement Program View My Full Supplement Program
Kostas89 has not added any program information.
My Motivation Program View My Full Motivation Program
Kostas89 has not added any program information.
Set Calories 2000 per day, Change Workout Plan 5-Split one muscle group train per week & HIIT Cardio.
May 09, 2012
Legs/Abs HIIT Cardio i am going to cut phase i will low my bf under 8% this time..
Apr 24, 2012
Yesterday Legs, Today Chest/Triceps Medium weight Shoulder pain gone but i make sure it's full recover before i start lifting heavy again.
Apr 18, 2012
About Kostas89
About Me:
Lifting Stats:
Members I Inspire:
cbritewell
Despite age difference, he takes time to recommend helpful strategies for my nutrition and exercise. Is also gracious (humble) when I compliment on his success and striking physical excellence.
NasrR
haha, achievement and will power are laudable qualities. =)
Latest Forum Posts
Latest BodyBlog Entries
My Nutrition & Home Work out Schedule
Posted in Nutrition : Dec 24, 2011 12:47pmFirst of all i want to say that i am not a trainer or a fitness expert, just a regular guy that loves bodybuilding & fitness.
Member Since: Aug 7, 2011
My first goal was to achieve a under 10% body fat since i joined in body space. How I accomplished my first goal? Consistency played a major role for accomplishing my goal. I have been consistent with my supplementation, training & my nutrition. Seeing others on body space how they have changed and transform their bodies is so much motivating and inspirational
...
Visitor Comments
Yannismkl
Hey Kostas! How is your training going? Hope everything is well, ta leme file!
May 23, 2012 6:06am
cbritewell
So cut phase begins. This is already an awesome shot. Working on beard too, I see
Apr 26, 2012 4:19pm
NOLAGUY52
shoulder injuries are delecate do return with care my friend start back with light weights and work through slowly you will get gains quicker working slower than risk a relaps of injury
Apr 21, 2012 8:21am
NOLAGUY52
Tks for the rate and comment I told you we were in this together. We both are improving with each passing week keep pressing iron mate
Apr 20, 2012 6:03am
cbritewell
Shoulder pain gone, good! And smart to stay with medium weights for a while
Apr 19, 2012 6:35am
Yannismkl
Kosta, don't forget that "pain is temporary"..no pain no gain...keep it up..Kalo Pasxa file!
Apr 12, 2012 4:36am
josh2468
keep pushing yourself ok?> you can do it ok?
You can message me anytime if you like?
Josh
Apr 11, 2012 2:43pm
guest
SO VERY BEG AND its okie...
Apr 9, 2012 12:29am
Yannismkl
Good gain Kosta..eat to grow, train hard and you'll get to the size you want...keep it up!
Apr 6, 2012 7:45am
Kostas89 is now friends with zephyroth, littlesamurai and 1 other.