Bodybuilding.com Information Motivation Supplementation
in:
a10091986
3%
bf
201 Lbs.
wt
10'0"
ht
BodySpace Member
a10091986
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Member Since: Oct 10, 2009

Last Visit: Jun 16, 2013

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BODYGROUPS

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INSPIRED BY

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real name
Delka Deniska
age
26
gender
Male
location
west vlams, BE
gym
Oxygen Fitness Health Club
occupation
student
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Overall Goal
///
Gain Muscle
I just gonna go all the way, none stop.
goal physique
Fitness Model

Progress & Goals

BEFORE
CURRENT
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195 Lbs.

LEAN BODY MASS

6 Lbs.

BODY FAT

CURRENT WEIGHT
201
Lbs.
Apr 1, 2013
Lbs.
Save
CURRENT BODY FAT
3
%
Apr 1, 2013
%
Save

PROGRESS HISTORY

Weight Body Fat Lean Body Mass
Lbs.
2010-03-31,2012-08-12,2012-10-09,2012-10-12,2012-10-18,2012-11-18,2012-12-07,2012-12-10,2012-12-16,2012-12-18,2012-12-20,2012-12-25,2012-12-27,2013-01-17,2013-02-05,2013-02-15,2013-02-22,2013-03-03,2013-03-05,2013-04-01
182,290,83,83,183,183,183.5,186.5,186.5,186.5,186.5,186.5,200,167,200,200,200,200,200,201
Jan 15, 2013
187.5 Lbs.
%
2012-10-12,2012-11-04,2012-11-18,2012-12-10,2012-12-16,2012-12-18,2012-12-20,2012-12-27,2013-01-17,2013-02-05,2013-02-15,2013-02-22,2013-03-03,2013-03-05,2013-04-01
5,6,6,5,8,8,9,7,6,7,7,7,7,7,3
Jan 15, 2013
8 %
Lbs.
2010-03-31,2012-08-12,2012-10-09,2012-10-12,2012-10-18,2012-11-18,2012-12-07,2012-12-10,2012-12-16,2012-12-18,2012-12-20,2012-12-25,2012-12-27,2013-01-17,2013-02-05,2013-02-15,2013-02-22,2013-03-03,2013-03-05,2013-04-01
172.9,275.5,78.8,78.8,172,172,172.5,177.2,171.6,171.6,169.7,169.7,186,157,186,186,186,186,186,195
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LATEST MEASUREMENTS

  • Waist
    32.7" a gain of 0" in 99 days
    Apr 1, 2013
  • Arms
    23.5" a gain of 2" in 37 days
    Apr 1, 2013
  • Chest
    41.1" a loss of 4.4" in 103 days
    Apr 1, 2013
  • Thighs
    25" a loss of 2" in 110 days
    Apr 1, 2013
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Philosophy

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Philosophy View My Full Workout Philosophy

Power workout

New Training Program:

 

Monday:
Bench press 4 exercise for 20 minutes
Triceps 4 different exercise for 15 minutes
Calf 2 different exercise for 20 minutes
Abs 4 different exercise for 20 minutes

Tuesday:
Back 4 exercise for 25 minutes
Biceps 5 different exercise for 25 minutes
Abs 4 different exercise for 20 minutes

Wednesday:
Cardio 15 minutes

Thursday:
Shoulders 4 different exercise for 25 minutes
Legs 4 different exercise for 25 minute
Calf 2 different exercise for 10 minute
Abs 4 different exercise for 10 minutes

Friday:
Squad 2 different exercise for 25 minute
Abs 4 different exercise for 20 minutes
Calf 2 different exercise for 20 minute

Weekends:Dip in the pool.

Dip in the pool.

 

bodyspace.bodybuilding.com/permalink/progress-photo/a10091986/24015362" alt="" />

My Nutrition Philosophy View My Full Nutrition Philosophy

Well i just eat what i want as long as it healthy that's what matter's to me and my b ody

Daily Meal Plan :
Egg
whites Oats
Coffee / Tea

Meal 2:
Lean steak
Brown rice

Mid –Morning:
Chicken
Sweet potato / normal potato
Broccoli

Lunch:
Fish
Brown rice
Broccoli
Mid Afternoon:
Chicken
Sweet potato
Broccoli

Pre Workout:
Tilapia
Brown rice

Post Workout:
Take any of your supplementsIt can be,
Protein Shake
Glutamine
Creatine

Dinner:
Lean steak
Broccoli

Night Snack

My Supplement Philosophy View My Full Supplement Philosophy

eat allot every dayday.

Casein Protein ///
Creatine ///

Beta-Alanine ///

Branched-Chain Amino Acids (BCAAs) ///

Betaine ///

Fish Oil ///
Multivitamin ///

Conjugated Linoleic Acid (CLA) ///

Best site for buying your supplements: 
www.bodybuilding.com/store/

Note: 
Always use legal stuff please.

My Motivation Philosophy View My Full Motivation Philosophy

for now none

i just wanna have a nice good looking healthy bodybodyspace

What a10091986 Is Up To

a10091986 MY NEW BODYBUILDING PAGE FEEL FREE TO ADD ME ON . http://bodyspace.bodybuilding.com/DelsFitness/

Jun 16, 2013 |
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a10091986 updated his workout program.

New Training Program:   Monday: Bench press 4 exercise for 20 minutesTriceps 4 different exercise for 15 minutesCalf 2 different exercise for 20 minutesAbs 4 different exercise for 20 minutes Tuesday:Back 4 exercise for 25 minutesBiceps 5 different exercise for 25 minutesAbs 4 different exercise for 20 minutes Wednesday:Cardio 15 minutes Thursday:Shoulders 4 different exercise for 25 minutesLegs 4 different exercise for 25 minuteCalf 2 different exercise for 10 minuteAbs 4 different...

Go to workout program
Jun 15, 2013

a10091986 is now friends with jgstocker.

Jun 10, 2013

a10091986 is now friends with Vlads.

May 15, 2013

a10091986 Je sais pas.

May 5, 2013 |
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a10091986 It good to rest. Am feeling ny baby next to me.

May 3, 2013 |
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a10091986 is now friends with chappco.

May 3, 2013

a10091986 Taking twee weeks off from training. Traveling East Europe.

Apr 27, 2013 |
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a10091986 updated his workout program.

New Training Program:   Monday: Bench press 4 exercise for 20 minutesTriceps 4 different exercise for 15 minutesCalf 2 different exercise for 20 minutesAbs 4 different exercise for 20 minutes Tuesday:Back 4 exercise for 25 minutesBiceps 5 different exercise for 25 minutesAbs 4 different exercise for 20 minutes Wednesday:Cardio 15 minutes Thursday:Shoulders 4 different exercise for 25 minutesLegs 4 different exercise for 25 minuteCalf 2 different exercise for 10 minuteAbs 4 different...

Go to workout program
Apr 24, 2013

a10091986 Full in power.

Apr 23, 2013 |
stenzb1, a10091986 and 1 other like this.
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a10091986 is now friends with angmag1023.

Apr 22, 2013

a10091986 Looking forward for tomorrow.

Apr 21, 2013 |
a10091986 and GMan260 like this.
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a10091986 is now friends with GMan260.

Apr 19, 2013

a10091986 http://delsfitness.moonfruit.com/ here you go

Apr 18, 2013 |
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a10091986 there's only one thing common between all Sporters we all reek sweat!

Apr 17, 2013 |
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About Me

About Me:
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Visitor Comments

Leave a Comment
BamaSoldier
BamaSoldier Awesome build Apr 11, 2013 4:02pm
EireMuscle
EireMuscle Looks like a quality diet. Do you think glutamine makes much of a difference? Apr 4, 2013 2:45am
Inspire1981
Inspire1981 tnx, jij ook man Mar 28, 2013 9:20am
Inspire1981
Inspire1981 bednakt voor de ratings man! Mar 28, 2013 9:16am
a10091986
a10091986 I love sport I can't live without it. Feb 22, 2013 11:57pm
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