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    Thread: Qhams challenge thread

    1. #1
      BABY1's Avatar
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      Default Qhams challenge thread



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      Post your starting pic by Monday! Have fun and good luck!
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    2. #2
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      Default Re: Qhams challenge thread

      God luck bro
      PAIN DON'T HURT

    3. #3
      qhams's Avatar
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      Default Re: Qhams challenge thread

      Quote Originally Posted by ZOOT View Post
      God luck bro
      Thanks man. I appreciate it. Gonna do body fat and measurements tomorrow and if I have time pictures.

    4. #4
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      Default Re: Qhams challenge thread

      Qhams challenge thread
      Weight - 176.6

      Calipers:
      Chest - 14.5mm
      Ab - 22.5mm
      Thigh - 11mm
      Bodyfat - 15.2%
      Lean Mass - 150.2
      Fat Mass - 26.4

      Waist @ belly button - 36.75"
      Upper Right Thigh - 37.5"
      Upper Right Calf - 15"
      Chest - 42"
      Upper Right Arm - 15.5"

      IMG_7949 (2).jpg
      IMG_7951 (2).jpg
      IMG_7952 (2).jpg

      Goal is to get down to 34" circumference at waist. Last year I finish the contest around 36" I think. However I got down to a 35" waist later last year and held it until holiday season.

      Only taking 100mg/week of test cyp. for TRT.
      Goal is to get around 40% Protein, 30% carbs, and 30% fat. in my diet.
      Attached Images Attached Images

    5. #5
      qhams's Avatar
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      Default Re: Qhams challenge thread

      I forgot to do a pic with my word. I will do that later today.

    6. #6
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      Default Re: Qhams challenge thread

      good luck man, time to kick some ass
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    7. #7
      qhams's Avatar
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      Default Re: Qhams challenge thread

      Qhams challenge thread
      I forgot to do my "word" ...it is sugar...sorry for the pic quality...used my cheapo phone.
      before.jpg

    8. #8
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      Default Re: Qhams challenge thread

      Tuesday:
      Breakfast
      4 eggs
      1/2 cup oats
      1/4 cup blueberries
      1/2 cup milk
      coffee 1 tbsp. halfnhalf and 1 splenda

      Workout 11am.
      Bent Over Row 4X10
      Vups 4x10

      Band Row 4x10
      planks 4 x 45s

      Dumbbell Curls 3x10
      Rear Shoulder Raise 3x15
      Windmills 3x10

      Hammer Curl Drop Set 30 reps total
      Prone Cobra 3 X 30s

      Post Workout
      50grams whey

      Lunch
      2 slices ezek bread
      2 eggs mixed with half a large can of tuna, mustard, pickle relish
      steamed veggies
      1 tangerine

      Dinner
      Chicken cooked in wine sauce
      Brown Rice
      Brocolli

      Bedtime Snack
      1 cup great grains cereal
      1 cup milk

    9. #9
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      Default Re: Qhams challenge thread

      Wednesday:

      Breakfast
      4 eggs
      2 protein pancakes (1/2 c oats, 1/2 c ff cottage cheese, and 2 eggs)
      coffee with 1 splenda and halfnhalf
      1/2 tbsp. maple syrup

      Lunch
      1/2 large can of tuna with eggs, pickle relish, mustard in it
      2 slices of ezek bread
      steamed veggies
      1 tangerine

      Workout
      Bench Press 5X5
      Flat DB Press 1X12

      DB Overhead Press 3x8
      Side Delt Giant Set
      Partial Wide Grip Upright Row 1X10
      Side Lat Raise Db 1x10
      Mach Sid Lat Raise 1x10
      Cab side lat raise from behind 1x12
      Cab side lat raise from front 1x12

      Close Grip Overhead Press 5x5
      Tricep Giant Set
      Overhead Tri Ext 1x10
      Rope Pushdown 1x10
      Tricep Kickbacks 1x10

      Postworkout\
      50 gms whey protein

      Dinner
      Beef ribs n chicken - burnt my chicken and ribs..was so sad still edible
      1/2 large baked potato
      1/2 tbsp. butter
      green beans were aweful so I just took some Metamucil for fiber...I don't know what was wrong with them but they were nasty

    10. #10
      qhams's Avatar
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      Default Re: Qhams challenge thread

      Thursday

      Breakfast
      4 eggs
      1/2 c oats and 1/2c blue berries 1c milk
      coffee with splenda and halfnhalf

      Lunch
      Spaghetti (barilla pasta with added fiber and meat sauce was lean beef)
      Brocolli

      Workout
      Squats build up to a 8 rep max
      Front squat 10 rep max
      Deadlift build up to a 8 rep max.
      Leg Press build up to a 20 rep max
      Leg Ext build up to a 15 rep max
      Wall Hold 45s
      Lying leg curls build up to a 10 rep max
      Roman Deadlift 3x8

      PostWorkout
      50 grams whey

      Snack
      Can of sardines
      5 triscuit crackers
      1 tangerine

      Dinner
      Kimchi
      Brown Rice
      Kor BBQ chicken

      Bedtime
      1 cup of great grains cereal with 1 cup of milk

    11. #11
      guage's Avatar
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      Default Re: Qhams challenge thread

      good luck man

    12. #12
      MOUNTAIN-MAN's Avatar
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      Default Re: Qhams challenge thread

      Good luck bro I'll be following

    13. #13
      qhams's Avatar
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      Default Re: Qhams challenge thread

      1/23/15

      Breakfast
      5 eggs
      1/2 c oats, 1/2 c blueberries 1/2 c milk and water
      1 slice of bacon
      coffee with splenda and halfnhalf

      Workout
      Wide Pull-Ups - 4,3,3
      Med Pull-Ups - 4,4,3
      Parallel Pull-Ups - 4,3,3

      Decline Bench Knee Pull-Ins 3X6
      Reverse Hyper 3X10
      Russian Twist 3X20

      Chest Supported Horizontal Bar Row - Rest Pause - 95/10+6+5

      Deadstop Bent Over Football Bar Row - Rest Pause - 145/8+4+4

      Bar Curl Circuit:
      Wide Grip 3X5
      Rev Grip 3X5
      Close Grip 3X5

      Prone Cobra 3X40s
      Ball Roll-Outs 3X8

      Post Workout:
      50 grams of whey

      Lunch
      Ribs
      Grilled Chicken Tenders
      Sweet Potato
      Steamed Veggies

      I will put up the rest of the day tomorrow morning or tonight.

    14. #14
      BABY1's Avatar
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      Default Re: Qhams challenge thread

      keep rockin it qhams
      Fake Emotion Altering Reality

    15. #15
      qhams's Avatar
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      Default Re: Qhams challenge thread

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      1/23/15 continued...

      Dinner
      HAd to go to a kids bday party...ate some pizza and it wasn't even good quality

      Went home tonight and had some homemade chicken stew and I admit some sweet tea.

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