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#1
01-24-04, 01:20 PM
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Serkan Cetin Pics!
Hello to all my American friends!
I discovered coincidentally this board and have myself registered .This is a very great board and I will try to by-watch as often here as I can.Here some of my pics, more you find on my Website: www.serkan-cetin.de      Serkan
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www.serkan-cetin.de 
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#2
01-24-04, 01:57 PM
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good work budy
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live laugh and be horney go hard or get the hell outta my way
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#4
01-24-04, 03:04 PM
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Damn bro
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#6
01-25-04, 02:30 AM
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wow impressive
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Superior Muscle Does not promote the use of anabolic steroids without a doctor's prescription. The information shared is for learning purposes only. The Administrators, and Moderators of this site are not liable for any injury caused by the misuse of any chemical used for bodybuilding purposes. 1) DO NOT POST ASKING FOR A SOURCE!!!! 2)If you are a source, dont bother posting for business, it is clearly against the board's policy and you will be banned. 3)DO NOT PM OR EMAIL A MOD ABOUT A SOURCE!
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#7
01-26-04, 08:55 AM
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The black and white pic in the tight tee is kick ass bro....awsome look.....good work!
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#9
01-26-04, 12:33 PM
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Hello,
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. Serkan
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www.serkan-cetin.de
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#12
01-27-04, 08:49 PM
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Serkan...fantastic work! Thanks for sharing your pictures and your training and diet information. I love the black and white photo of you in the jeans and black shirt. How old are you now and how long have you been training?
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~~Fate does not come to us from the outside...it goes forth from within.~~
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#13
01-28-04, 04:07 AM
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Quote:
Serkan
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www.serkan-cetin.de
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#15
01-28-04, 02:59 PM
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AWESOME!
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You want to see me fail You won't get your chance You want to see me fail You won't get your chance You'll never get your chance This is our lives This is who we are You can't put a price on it It's strength within our hearts From within our souls Stood strong throughout the years This runs through our veins We stay true to ourselves Who are you to judge us Who are you to condemn us I have respect, honour and dedication For my family and friends
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#17
01-30-04, 11:52 PM
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Extremely impressive,very nicely done and thanks for posting your diet and training info a lot of newbies can use that as a baseline for their own routine
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In the game of life you can do one of two things,you can either wallow in self pitty or you can live the moment,I choose the latter. Administrator/Owner@ 
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#18
02-03-04, 06:04 AM
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Hello,
here a actuality off season pic! My weight was 94kg. My goal is to get 2005 the 100kg in this same shape. This is the reason why i didn´t compete this year any show. I would like to build 5-10kg of pure muscles! Mx next show is the ifbb world championships 2005 and a NPC Championship in the USA. Than i would like to turn to the pro´s.    Serkan
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www.serkan-cetin.de
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#21
02-19-04, 05:02 PM
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good jop
go on bro......
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wow
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#22
02-20-04, 02:52 PM
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lookin' real good brother! You Germans really know how to hit the weights!
Whatever, happend to that german Pro "Roland Czirlock"? He was a freak!
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"Everybody wants to be a body-builder......but no-body wants to lift no heavy ass weight!" by, Ronnie Coleman
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#27
02-29-04, 12:24 AM
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congrats, keep it up!
__________________
Superior Muscle Does not promote the use of anabolic steroids without a doctor's prescription. The information shared is for learning purposes only. The Administrators, and Moderators of this site are not liable for any injury caused by the misuse of any chemical used for bodybuilding purposes. 1) DO NOT POST ASKING FOR A SOURCE!!!! 2)If you are a source, dont bother posting for business, it is clearly against the board's policy and you will be banned. 3)DO NOT PM OR EMAIL A MOD ABOUT A SOURCE!
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#28
03-18-04, 04:06 PM
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Natural or not - you are a motivating example for our beloved sport. Nothing less than perfect. It took you 15 years, I know it is a job that requires patience and perseverance.
Well done - May the force be with you at your next competition, and don't blow yourself out of proportion - ever.
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