Bodybuilding.com Information Motivation Supplementation
in:
fletch3r
12%
bf
176 Lbs.
wt
5'10"
ht
BodySpace Member
fletch3r
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Member Since: Aug 25, 2011

Last Visit: Jun 16, 2013

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BODYGROUPS

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INSPIRED BY

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real name
Francis
age
27
gender
Male
location
Kent, London, GB
gym
occupation
Business Development
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Overall Goal
///
Gain Muscle
you'll see.

Progress & Goals

BEFORE
Mar 20, 2009
CURRENT
Apr 26, 2013
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154.9 Lbs.

LEAN BODY MASS

21.1 Lbs.

BODY FAT

CURRENT WEIGHT
176
Lbs.
Apr 26, 2013
Lbs.
Save
CURRENT BODY FAT
12
%
Apr 26, 2013
%
Save

PROGRESS HISTORY

Weight Body Fat Lean Body Mass
Lbs.
2011-08-25,2011-08-31,2011-09-02,2011-09-13,2011-09-15,2011-09-18,2011-09-19,2011-09-26,2011-09-29,2011-10-05,2011-10-07,2011-10-08,2011-10-12,2011-10-14,2011-10-15,2011-10-18,2011-10-27,2011-10-28,2011-10-29,2011-10-31,2011-11-22,2011-11-26,2011-11-29,2011-12-02,2011-12-21,2012-01-10,2012-01-17,2012-01-23,2012-01-26,2012-01-30,2012-02-03,2012-02-04,2012-02-14,2012-02-15,2012-04-27,2012-04-29,2012-07-03,2012-07-16,2012-07-19,2012-07-21,2012-07-25,2012-07-28,2012-07-30,2012-07-31,2012-08-17,2012-08-19,2012-09-10,2012-09-13,2012-09-17,2012-10-15,2012-11-28,2013-03-14,2013-03-16,2013-04-26
165,167,166,162,161.9,163,167.6,169,168.6,166.8,166.9,167.4,168.2,166.8,167.2,166.1,168.1,168.3,168.7,169.6,170.9,171.4,170.3,171.4,173.4,169.4,170.9,169.2,169.4,169.2,169.6,173.8,176,177.3,171.6,169.4,166.5,164.8,165,165.4,164.3,166.1,165.4,163.7,164.1,163.8,165,164.8,166.1,167.6,170,173.6,173.8,176
%
2011-08-25,2011-08-31,2011-09-20,2011-09-26,2011-10-16,2011-10-28,2012-01-12,2012-01-24,2012-02-04,2012-02-15,2012-04-03,2012-04-27,2012-07-03,2012-07-09,2012-07-16,2012-07-25,2012-07-28,2012-09-10,2012-09-13,2012-10-15,2013-03-14,2013-03-16,2013-04-26
8.4,8.3,8.2,8.3,8.2,11,10,14,12.7,11.7,11,8,8,9,7.5,8,7.5,8,7.7,10,12,14,12
Lbs.
2011-08-25,2011-08-31,2011-09-02,2011-09-13,2011-09-15,2011-09-18,2011-09-19,2011-09-26,2011-09-29,2011-10-05,2011-10-07,2011-10-08,2011-10-12,2011-10-14,2011-10-15,2011-10-18,2011-10-27,2011-10-28,2011-10-29,2011-10-31,2011-11-22,2011-11-26,2011-11-29,2011-12-02,2011-12-21,2012-01-10,2012-01-17,2012-01-23,2012-01-26,2012-01-30,2012-02-03,2012-02-04,2012-02-14,2012-02-15,2012-04-27,2012-04-29,2012-07-03,2012-07-16,2012-07-19,2012-07-21,2012-07-25,2012-07-28,2012-07-30,2012-07-31,2012-08-17,2012-08-19,2012-09-10,2012-09-13,2012-09-17,2012-10-15,2012-11-28,2013-03-14,2013-03-16,2013-04-26
151.1,153.1,152.2,148.6,148.5,149.5,153.9,154.9,154.6,152.9,153.1,153.5,154.2,152.9,153.5,152.5,154.3,149.8,150.2,151,152.1,152.5,151.5,152.5,154.3,152.5,153.8,145.5,145.7,145.5,145.9,151.7,153.6,157.8,157.9,155.8,151.6,152.4,152.6,153,151.2,153.6,153,151.4,151.8,151.5,151.8,152.1,153.3,150.9,153,152.8,149.5,154.9
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LATEST MEASUREMENTS

  • Waist
    29" a loss of 0.5" in 397 days
    Nov 28, 2012
  • Hips
    39" a gain of 6.7" in 397 days
    Nov 28, 2012
  • Arms

  • Chest

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Philosophy

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Philosophy View My Full Workout Philosophy

This is my 14 day training cycle that i have been using for two months

day 1 - chest and biceps with dumbells 

day 2 - legs and calves (quads)

day 3 - back (lat width, mostly pulls up and downs) with front and lateral delts

day 4 - REST from weights, light morning or evening jog and yoga

day 5 - chest and triceps with barbells

day 6 - legs, glutes and calves (hamstrings)

day 7 - back (thickness, mostly rows and lifts) 

day 8 - HIIT morning, Abs and delts evening

day 9 - REST from weights, Balance training (variety of movements on an indo board eg single leg half squats)

day 10 - UpperBody mass day hitting maximum weighs at around the 3-5 rep range. long rests

day 11 - Legs mass day hitting maximum weighs at around the 6-8 rep range. long rests

day 12 - REST from weights, stretching, lots of eating and recovering

day 13 - All over explosive Plyometric circuits & one selected problem zone like rear delts or upper chest

day 14 - REST from weights, HIIT and Abs

My Nutrition Philosophy View My Full Nutrition Philosophy

daily sample

Sample daily nutrition

meal 1 (7/8am) Porridge with raisins

Cardio Workout - 9/10am

post workout meal 2 - 5/6 eggs, wholemeal toast with honey, lowfat yoghurt with bluberries

Supplements - Fish Oils, CLA & Multivit

meal 3 (12/1pm) All in one shake

meal 4 (3pm) pasta or rice, chicken or white fish with brocolli or spinach

supplements - CLA & Glutamine

Weights Workout

post workout meal 5 (6/7pm) All in one shake

meal 6 (9pm) pasta or rice, chicken or white fish with brocolli or spinach

meal 7 (12pm) Casein shake

*Fluids - black coffee with breakfast, Green tea throughout the day with approx 6-7 glasses of water (+1 after each workout)

My Supplement Philosophy View My Full Supplement Philosophy

Whey, CLA, Glutamine, BCAA, fish oils, multi-vits,

My Motivation Philosophy View My Full Motivation Philosophy

My Motivation Program

i take breaks and have a life - dont go overboard with training so you will always feel strong and motivated and keen to bust out those last few reps. Take snaps regularly to judge progress & keep a nutrition & training log.

What fletch3r Is Up To

fletch3r anyone on tumblr? check us out - http://raworiginsblog.tumblr.com/

Jun 17, 2013 |
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fletch3r is now friends with mcaruthers68, Mistasykes78 and 2 others.

Jun 17, 2013

fletch3r is now friends with TerrySmithJr, apoforce and 1 other.

Jun 11, 2013

fletch3r anyone on tumblr? check us out - http://raworiginsblog.tumblr.com/

Jun 11, 2013 |
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fletch3r is now friends with stu-boy and Misskorda.

Jun 6, 2013

fletch3r is now friends with idrees69.

Jun 1, 2013

fletch3r sup guys. need some new gym threads? head over too http://www.youtube.com/watch?v=QQHTXTUjYVY

May 28, 2013 |
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fletch3r is now friends with Vlads and Angelofmusic325.

May 25, 2013

fletch3r is now friends with andysurflife.

May 15, 2013

fletch3r is now friends with jhbfit.

May 13, 2013

fletch3r added 2 new photos to his photo gallery.

May 12, 2013

fletch3r added a new profile photo.

May 12, 2013

fletch3r is now friends with Jacquesvisser.

May 5, 2013

fletch3r updated his weight from 173.8 Lbs. to 176 Lbs., a 2.2 Lb. gain in 41 days.

176 Lbs.
Apr 26, 2013 |
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fletch3r updated his body fat from 14% to 12%, a loss of 2% in 41 days.

12%
Apr 26, 2013 |
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About Me

About Me:
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Visitor Comments

Leave a Comment
mckinnonj
mckinnonj Thanks for the add, you look great :) best of luck with your goals! Apr 26, 2013 10:30am
troopN62
troopN62 Thanks for the add bro! Apr 25, 2013 6:54am
DHallization
DHallization This is great thanks for posting. Do you mind sharing how much protein you get from supplementation/shakes vs whole foods? Apr 1, 2013 2:15pm
superjaredman
superjaredman How have you been Frank? Mar 22, 2013 4:52pm
steveaustin
steveaustin You are a stunning man - face and body. Inspirational work ethic, diet and exercise - Great job!! Mar 19, 2013 9:51am
Jermhead86
Jermhead86 Awesome new avi mate! Lookin killer. Mar 14, 2013 4:51pm
kasey151
kasey151 Hey thanks. Yeh training's going well. Heading to Malaysia in a couple of weeks for a tournament. Hoping I kill it. What about you? Mar 13, 2013 9:32am
amaral5
amaral5 Hey buddy, how have things been going? Looking maybe to compete again sometime? Always impressive, bro! Feb 4, 2013 4:06am
shakshak
shakshak thank you ! Dec 29, 2012 7:49am
fenceguy
fenceguy Your ELITE PHYSIQUES list is what I was referring to....KUDOS to you! You look incredible..... Nov 28, 2012 7:44am
hunkhrishi
hunkhrishi dude are you a fitness model or fashion model? Nov 20, 2012 10:39am
crossfitgriff
crossfitgriff Wow, dude, great definition! Nov 7, 2012 11:28am
voicefulmarlin
voicefulmarlin with your new photo displayed mate it seems your all set for another comp. Great stuff so far !! Oct 24, 2012 11:12am
qrx333
qrx333 Boo! Yeah, folks do seem scarce these days.... Oct 23, 2012 9:23pm
newmanv4
newmanv4 yeah that's true :D maybe cause Halloween is coming ? :D Oct 23, 2012 2:42pm
Ironwill002
Ironwill002 Man, you are massing up and getting rock-hard! Oct 20, 2012 9:25am
young_baller11
young_baller11 Hey man you have some SICK abs bro Oct 19, 2012 11:05am
hardgainer2009
hardgainer2009 Great striations Oct 17, 2012 7:42pm
Ironwill002
Ironwill002 A world class midsection. Glad to see you're also building lean muscle mass too and not just cutting. A muscle monster!!! Oct 15, 2012 12:51pm
Born2RunTri
Born2RunTri You look amazing!! Keep up the great work Fletch! :) Oct 7, 2012 3:58pm

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