Hello,
here some pics from my last photo shooting! I hope you liked them.
Serkan
www.serkan-cetin.de
here some pics from my last photo shooting! I hope you liked them.
Serkan
www.serkan-cetin.de
Pics from my last photo shooting!
- Thread starter serkan
- Start date
captaindianabol4kids
New member
*No need for this post*
Crank
Crank
footballcat
Hardly a Newbie
umm so is serkan and imposter
Re: tool!
bro i been to this guys site, he has his own forum and website, its him, why you fucking with him? And how the fuck do you know its not him, and to come on here and call him names like u own the fucking place, i would edit ur thread bro before i edit ur acount, im not happy with you calling people names on here and dont give a fuck who you think you are
captaindianabol4kids said:
bro i been to this guys site, he has his own forum and website, its him, why you fucking with him? And how the fuck do you know its not him, and to come on here and call him names like u own the fucking place, i would edit ur thread bro before i edit ur acount, im not happy with you calling people names on here and dont give a fuck who you think you are
S
scorpio
Guest
All the drama aside, you look fantastic. What are your stats bro? I'll have to take a peek at your site when it's back up!
On another note Cap- my opinion, you need to learn how to talk to people, I back presser's statement 100%
On another note Cap- my opinion, you need to learn how to talk to people, I back presser's statement 100%
huntergatherer
New member
good work bro...
how tall are you?
how tall are you?
C
Choke03
Guest
Looking great Serkan, real impressive.
B
Badgermoon
Guest
That is some serious definition! Not to mention size.
Hello,
here some informations about me and my training!
I was born at 03.10.1973 in Düsseldorf in Germany
Heigh: 169cm
Weight: Normal 90-92kg, Contest 85kg
At this time my bodyfat ist 8%.
Arm 47,5
Legs 73cm
Waist 80cm
I´m 4 time turkisch champion and 2 time german champion (won the 2nd titel 2 weeks before) and 5th place in last universe show.
My next goal is to win in november the ifbb universe show in mumbai and get the pro card.
I´m not one of this guys which looks only at the competition like a bodybuilder,
I will look every time like a bodybuilder and that my nutrion looks accordingly.
I eat always clean, except one day in a week i eat what i want.
You can book me everytime for guestposing or a photo shoot.
The first plan marks the start of the contest diest beginning with week 10 before a contest, the second plan starts in week 6. Every two weeks i reduce my carbohydrate uptake and simultaneously increase my protein consumptation. Dairy products are eliminated from menu 8 weeks befor the contest. Six week out i sustitute pasta for rice and i avoid protein powders. During this phase the only food i consume includes: Chicken breast, egg white, rice, oatmeal, nuts, tomatos, salad and some vegetable.
Due to the fact that i am only a few pound away from my contest weight and reduce my carbs only slowly, with still enough calories, i am able to keep my good mood and maintain strengh for the hard workouts.For cutting i have the best results with low carbs, high protein and essentiell fats. For off season i think 50% Protein 50% Carbs and 20% Fat is good to make advance and look like a bodybuilder.
10 weeks before contest:
1.Meal
Oatmeal
Apple Sauce (diet)
Protein Powder (with water)
Before training: BCAA´S an Glutamin
After training: BCAA´S,Creatin, Glutamin+ Dextrose
20min later: Whey Protein shake
2.Meal
Chicken breast
Pasta
Flaxseed oil
3.Meal
Protein Powder
Oatmeal
4.Meal
Chicken breast
Rice
Tomato
Gherkin
Flaxseed oil
5.Meal
Protein Powder
6.Meal
10 Egg white
7.Meal
Protein Powder
4 Weeks before the contest:
1.Meal
Egg white
Oatmeal
Apple Sauce
Before Training: BCAA´S+ Glutamin
After Training : BCAA´S+ Glutamin
2.Meal
Chicken breast
Rice
Tomato
Gherkin
Flaxseed oil
3.Meal
Chicken breast
Rice
Tomato
Gherkin
Thisle oil
4.Meal
Chicken breast
Salad
5.Meal
Chicken breast
Salad
6.Meal
Chicken breast
Salad
7.Meal
Chicken breast
Salad
Before sleeping: Glutamin
Training:
Similar to my nutrition my training has continued to develop until today (medium heavy to heavy weights with reps between 6-12). I prefer to do at least two heavy exercises in every session in the range of 6-8 reps. For large muscles groups i do 8-10 sets (warm-up included) and for smaller ones i do six. As only given 100% in my workout gives me a good feeling and leaves me satisfied, i train with high intensity all year round. I have no problems with overtraining as i give my body enough time for recuction and the necessary nutrients. My pre-contest training differs from the current one only slightly. Fat reduction is achieved through cardio training and corresponding diet. When trying to gain mass as well as pre-contest i train between 4-5 days a week.
I train cardio 5 times a week also in off season.
On season:
Tell us your gym workout routine while preparing for a competition
Do put more energy in strength training while preparing for a competition, or do you like to concentrate on cardio, maybe both?
A typical training routine before a competition:
Monday
Back:
Deadlift
Barbell rows
One-arm rowing machine
Pull-ups to the front
Lat pull-down (underhand grip)
Triceps:
Triceps pushdown(cambered bar)
Frensch press
Cable triceps pushdown
Abdominals: Crunch machine
30min Stairmaster
Tuesday:
Legs and calves
Legs:
Squat
Leg press
Leg extension
Standing leg curl
Lying leg curl
Calve raises, alterating standing and seated vesion
Wednesday: 30min Stationary bike
Thursday:
Chest
Biceps
Abs
Cardio
Chest:
Barbell bensch press
Dumbell incline press
Dumbell flys
Butterfly or pull over
Biceps:
Barbell curl (cambered bar)
Concentration curls
Hammer curls
Abs: Crunch machine
30min. Stairmaster
Friday: 30min Stationary bike
Saturday:
Shoulders
Hamstrings
Shoulder:
Dumbell press or machine
Lateral rises
Rear deltoid machine
Shrugs
Hamstrings:
Lying leg curl
Standing leg curl
30min.Stairmaster
This is a sample for one training week. The exercisr order changed in every workout in order to avoid boredom and ti shock my body always wit new things. After all those years i seldom suffer from delayed- onset muscle soreness.
I use different supps and i belive in theire affect.
My basic supps are:
Protein powder ( Whey and milk+egg)
Glutamin
BCAA´S
Creatin
Multi Vitamin+ Mineral caps
Everyone which could not satisfy his protein requirements with food should try a good protein powder. This is the easiest way to give youre body high quality protein to build muscles.
Creatin is the next that everyone can try with good succes. There are enough studies about this supplements that it works.
The other supps are better for people which train more serious.
Ok, i think that answerd a lot of questions
Serkan
www.serkan-cetin.de
here some informations about me and my training!
I was born at 03.10.1973 in Düsseldorf in Germany
Heigh: 169cm
Weight: Normal 90-92kg, Contest 85kg
At this time my bodyfat ist 8%.
Arm 47,5
Legs 73cm
Waist 80cm
I´m 4 time turkisch champion and 2 time german champion (won the 2nd titel 2 weeks before) and 5th place in last universe show.
My next goal is to win in november the ifbb universe show in mumbai and get the pro card.
I´m not one of this guys which looks only at the competition like a bodybuilder,
I will look every time like a bodybuilder and that my nutrion looks accordingly.
I eat always clean, except one day in a week i eat what i want.
You can book me everytime for guestposing or a photo shoot.
The first plan marks the start of the contest diest beginning with week 10 before a contest, the second plan starts in week 6. Every two weeks i reduce my carbohydrate uptake and simultaneously increase my protein consumptation. Dairy products are eliminated from menu 8 weeks befor the contest. Six week out i sustitute pasta for rice and i avoid protein powders. During this phase the only food i consume includes: Chicken breast, egg white, rice, oatmeal, nuts, tomatos, salad and some vegetable.
Due to the fact that i am only a few pound away from my contest weight and reduce my carbs only slowly, with still enough calories, i am able to keep my good mood and maintain strengh for the hard workouts.For cutting i have the best results with low carbs, high protein and essentiell fats. For off season i think 50% Protein 50% Carbs and 20% Fat is good to make advance and look like a bodybuilder.
10 weeks before contest:
1.Meal
Oatmeal
Apple Sauce (diet)
Protein Powder (with water)
Before training: BCAA´S an Glutamin
After training: BCAA´S,Creatin, Glutamin+ Dextrose
20min later: Whey Protein shake
2.Meal
Chicken breast
Pasta
Flaxseed oil
3.Meal
Protein Powder
Oatmeal
4.Meal
Chicken breast
Rice
Tomato
Gherkin
Flaxseed oil
5.Meal
Protein Powder
6.Meal
10 Egg white
7.Meal
Protein Powder
4 Weeks before the contest:
1.Meal
Egg white
Oatmeal
Apple Sauce
Before Training: BCAA´S+ Glutamin
After Training : BCAA´S+ Glutamin
2.Meal
Chicken breast
Rice
Tomato
Gherkin
Flaxseed oil
3.Meal
Chicken breast
Rice
Tomato
Gherkin
Thisle oil
4.Meal
Chicken breast
Salad
5.Meal
Chicken breast
Salad
6.Meal
Chicken breast
Salad
7.Meal
Chicken breast
Salad
Before sleeping: Glutamin
Training:
Similar to my nutrition my training has continued to develop until today (medium heavy to heavy weights with reps between 6-12). I prefer to do at least two heavy exercises in every session in the range of 6-8 reps. For large muscles groups i do 8-10 sets (warm-up included) and for smaller ones i do six. As only given 100% in my workout gives me a good feeling and leaves me satisfied, i train with high intensity all year round. I have no problems with overtraining as i give my body enough time for recuction and the necessary nutrients. My pre-contest training differs from the current one only slightly. Fat reduction is achieved through cardio training and corresponding diet. When trying to gain mass as well as pre-contest i train between 4-5 days a week.
I train cardio 5 times a week also in off season.
On season:
Tell us your gym workout routine while preparing for a competition
Do put more energy in strength training while preparing for a competition, or do you like to concentrate on cardio, maybe both?
A typical training routine before a competition:
Monday
Back:
Deadlift
Barbell rows
One-arm rowing machine
Pull-ups to the front
Lat pull-down (underhand grip)
Triceps:
Triceps pushdown(cambered bar)
Frensch press
Cable triceps pushdown
Abdominals: Crunch machine
30min Stairmaster
Tuesday:
Legs and calves
Legs:
Squat
Leg press
Leg extension
Standing leg curl
Lying leg curl
Calve raises, alterating standing and seated vesion
Wednesday: 30min Stationary bike
Thursday:
Chest
Biceps
Abs
Cardio
Chest:
Barbell bensch press
Dumbell incline press
Dumbell flys
Butterfly or pull over
Biceps:
Barbell curl (cambered bar)
Concentration curls
Hammer curls
Abs: Crunch machine
30min. Stairmaster
Friday: 30min Stationary bike
Saturday:
Shoulders
Hamstrings
Shoulder:
Dumbell press or machine
Lateral rises
Rear deltoid machine
Shrugs
Hamstrings:
Lying leg curl
Standing leg curl
30min.Stairmaster
This is a sample for one training week. The exercisr order changed in every workout in order to avoid boredom and ti shock my body always wit new things. After all those years i seldom suffer from delayed- onset muscle soreness.
I use different supps and i belive in theire affect.
My basic supps are:
Protein powder ( Whey and milk+egg)
Glutamin
BCAA´S
Creatin
Multi Vitamin+ Mineral caps
Everyone which could not satisfy his protein requirements with food should try a good protein powder. This is the easiest way to give youre body high quality protein to build muscles.
Creatin is the next that everyone can try with good succes. There are enough studies about this supplements that it works.
The other supps are better for people which train more serious.
Ok, i think that answerd a lot of questions
Serkan
www.serkan-cetin.de
B
Badgermoon
Guest
Thanks Poopoo, I'm definately metricly challenged.
Similar threads
