"89.6kgs 11% bodyfat - fina
lly i break my genetic record ;)"
Fitness, Sports, Nutrition. Your Goals! Your Community! Our Mission!
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Steve Dolenec
- Male
- Sydney,NSW
- Australia
- Blog Posts (10)
- Discussions (36)
- Groups (1)
- Photos (363)
- Photo Albums
- Videos (54)
Steve Dolenec's Discussions
What is your ideal pre workout meal in the mornings?
Started this discussion. Last reply by Physio35 May 23, 2011. 7 Replies 0 Favorites
For me personally i had vital greens this morning and before bed last night , outcome great back session and spin after. No signs of fatigue or lack of, no supps were used just water during…Continue
What are your favourite Plyometric exercises?
Started this discussion. Last reply by julia hubbard May 23, 2011. 7 Replies 0 Favorites
I personally love box squats, Single leg side and front squats, Side Leaps, Frog Jumps. Any other suggestions? Continue
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Latest Activity
Carla Hampshire left a comment for Steve Dolenec"Thank you Steve. I REALLY appreciate your comment on my progress pic :)"
Profile Information
- AGE (YEARS)
- 30
- GENERAL GOAL
- To help others reach their goal
- SPECIFIC SHORT TERM GOAL (LESS THAN 3 MONTHS)
- Prepare for my baby coming Jan 2011
- SPECIFIC LONG TERM GOAL (1 YEAR OR MORE)
- Further my studies in Fitness by advancing up from a FITNESS INSTRUCTOR by completed necessary CECS
- ULTIMATE FITNESS-RELATED GOAL (FANTASY GOAL)
- 100kgs 8-10% bodyfat
- FAVORITE EXERCISE
- Incline Cable Flyes
- FAVORITE SUPPLEMENT
- Real Food
- FAVORITE PRO BODYBUILDER/ATHLETE
- NATURAL ATHLETES THAT DO IT WITHOUT DRUGS ;)
Steve Dolenec's Photos
Steve Dolenec's Videos
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January 1, 2012
Added by Steve Dolenec 1 Comment 0 Favorites
Steve Dolenec's Blog
Current weight 84.2kgs - Weigh in for 2012 - 24 week program
Posted on December 31, 2011 at 6:13pm 0 Comments 0 Favorites
Bodyfat @ 6.06% Lean weight at 79.09kgs , Fat mass 5.11kgs Waist - 76.5
Hips - 94.5 Thigh- 56.5 My Macros are 198g prot/164g fat/ 369g carbs - Approx 3000 cal mark with an inclusive 500cal over maintenance level for increased muscle mass whilst slowly burning bodyfat at the same time.
Legs, Abs, Cardio
Posted on November 25, 2010 at 6:27am 0 Comments 0 Favorites
Date: Nov 25, 2010
Name: Legs, Abs, Cardio
Start Time: 07:30 PM
End Time: 08:45 PM
Duration: 01:15
Location: gym/park
Mood: Energized and Ready!
Notes: Starting on biceps but pulled a muscle, pain occured three times so i changed to legs.
NO STOPPING ME !
# Exercise Name Set Kg. Reps
1 Smith Machine Squat #1 60 10
#2 100 8
#3 120 6
#4 130 6
2 Smith Machine Squat #1 60 10
#2 80 9…
Triceps and Cardio
Posted on November 24, 2010 at 6:21am 0 Comments 0 Favorites
Date: Nov 24, 2010
Name: Triceps and Cardio
Start Time: 07:30 PM
End Time: 08:15 PM
Duration: 00:45
Location: gym
Mood: Energized and Ready!
Notes: Pre workout meal - 1 1/2 hrs prior - 1/2 mango with chicken breast and dry pasta with flaxseed oil
# Exercise Name Set Kg. Reps
1 Lying Close-Grip Barbell Triceps Press To Chin
#1 30kgs 10 reps
#2 40kgs 9 reps
#3 45kgs 9reps
2 Close-Grip Barbell Bench… Continue
Name: Triceps and Cardio
Start Time: 07:30 PM
End Time: 08:15 PM
Duration: 00:45
Location: gym
Mood: Energized and Ready!
Notes: Pre workout meal - 1 1/2 hrs prior - 1/2 mango with chicken breast and dry pasta with flaxseed oil
# Exercise Name Set Kg. Reps
1 Lying Close-Grip Barbell Triceps Press To Chin
#1 30kgs 10 reps
#2 40kgs 9 reps
#3 45kgs 9reps
2 Close-Grip Barbell Bench… Continue
ICED COFFEE MY WHEY!
Posted on November 23, 2010 at 1:11am 0 Comments 0 Favorites
I've just created a new Iced Coffee
Whey with Oats, and light milk, green tea, instant coffee, almonds, flax seed oil. and ice of course
Flavour outcome = COFFEE
Comment Wall (14 comments)
- At 10:14pm on March 23, 2012, Carla Hampshire said…
Thank you Steve. I REALLY appreciate your comment on my progress pic :)
- At 11:42pm on March 5, 2012,
Cesco said… Steve,
It had to do with when we changed from naturalmusclemass.net to naturalfitnessandmuscle.com. We overlooked one small detail. I made the necessary change and it is now working on this side of the planet. :-)
The change I made may take about 24 hours to propagate to your end of the planet.
Please try again tomorrow and confirm whether or not it is working.
Thanks again for bringing it to our attention!
Cesco
NFM Administrator
- At 11:20pm on March 5, 2012, Cesco said…
Thanks Steve!
I'm looking into it!
Cesco
NFM Administrator
- At 12:39am on December 24, 2011,
Kevin Mattson said… Congratulations on being featured Steve... Awesome Work bro!!!
Respectfully,
Kevin Mattson
PAPA BEAR
- At 6:27pm on September 15, 2011,
Andrew said… - Steve, I appreciate the kind picture feedback. Right now I'm training to maintain a lean, athletic, functionally fit body. I have very little athletic equipment, but seek to use what I have to full effect (check out my BodySpace page profile). I have no idea what my body fat percentage is. LOL! I just know I still want to look a little "cleaner," especially in my back and chest areas. As far as diet, I don't count calories, tend to eat when hungry. Right now I'm eating about 85% clean. I do my workouts and cardio in the morning in a fasted state. Thank you again for the encouraging feedback! You keep up the hard work. You are looking great!
- At 3:27am on January 2, 2011,
julia hubbard said… - hi, thanks for the support! will let you know how i get on!
- At 9:10am on November 16, 2010,
Mario Fanzolato said… - Steve. I do indeed wish you a speedy recovery. Stay strong and be patient during the down times. It's all part of the process of becoming a better person overall.
"I will prepare and some day my chance will come" - Abraham Lincoln
- At 3:05am on November 4, 2010, Mario Fanzolato said…
- Happy Birthday Steve! Best wishes.
- At 9:53am on September 22, 2010,
Angie said… - THANKS again I am very pleased with my efforts and I intend to continue on.
- At 9:29am on September 22, 2010, Angie said…
- thanks mrfitness..i know. and to think this december will be 2 years that I have lost my 68 lbs. I am amazed myself! thanks very much.
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