Serkan Cetin Pics!

[serkan]

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

[mountainman]

good work budy

[NPC of RI]

Virtually perfect combination of size, symmetry and proportion.
Germany now has another world-class bodybuilder.

[rapidresults]

Damn bro

[Gary]

good work man

[Gongshow]

wow impressive

[rockhard34]

The black and white pic in the tight tee is kick ass bro....awsome look.....good work!

[Chadd77]

Awesome work brother. Would love to hear your diet and cycle history.

[serkan]

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

[Chadd77]

Thanks for the great post serkan! Please let us know how you place in your upcoming competitions.

[Dudepussi]

Dude, you are a hottie. Got it all banging.

[Puddles]

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?

[serkan]

Originally posted by MrsPuddlesFL
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?

I´m 30 years old and train since 15 years!

Serkan

[Cory]

You are a beautiful man!!! ;)

[BigWilly]

AWESOME!