Flanders - 8 weeks out pics pg 290 + 4 weeks comparison

Quick weight update:

Dropped another pound this week and now weighing 13st 5lb

Dropped another 3 pound over the last couple of weeks.... Now down to 13st 2lb and can honestly say that i am no longer a fat b@$tard!! lol However not looking lean and no sign of any abs. Reckon that i need to drop atleast another stone of fat, as far as bf% goes i aint got a clue, i would say that i'm up in the 20's somewhere, i'll post some pics if i can work out how to do it. As i'm getting stronger each week i'm confident that it's fat thats dropping off and hope i'm maintaining muscle mass and maybe even gaining a little.

nice work F   keep it going,,

Weighed in at 13st 1lb this morning so the fat is slowly coming off. Still can't see any light at the end of the tunnel but Motivation is still very good and i believe i can get to 10% bodyfat.
 
Not enjoying the 3 mile run i go for 3 nights a week but it's gotta be done.

Better get some sleep... Alarm set early and as usual i'll be in the gym 6.30 sharp.

Changed my diet and training this week, running the following for 12 weeks:

Training 4 day split:

Monday:
Shoulders/Triceps/Abs

Tuesday:
Back/Calves

Thursday:
Chest/Biceps/Abs

Saturday:
Quads/Hams

Hmmm...... what day do I train my traps?

Cardio:

Wednesday/Friday
First thing 50 minutes fasted state

Monday/Tuesday/Thursday
30 minute evening run

Sunday:
No training or cardio

Nutrition:
Carb cycling, 3 days low carbs and 1 day high.... repeat ongoing!!

Weighed in at 13 stone this morning...

Just got quads and hams to do tomorrow and then sunday is rest day. Sunday is also carb loading day so looking forward to that!!

Had no cheats all week and no cheats planned this weekend!!

Weight still coming off.... weighed in at 12st 13lb this morning. New diet is going well with the carb cycling, however got a cheat scheduled this weekend, going out for a couple of beers and a meal with the wife, well deserved i guess as the results keep coming.

Feel crappy this morning on the back of last nights cheat... had a couple of pints but also the evening meal started with dorito chips, chilli and cheese and ended with ice-cream and waffles... oh and a tad of chocolate.

Well... as sunday is family day and rest day... think i'll suggest to the wife that we go for a walk in the sunshine... 5 miles should do it!! anything to try a burn off a few extra cals.

12st 12 this week so another pound of unwanted fat gone!! As you can see from previous posts i do like the odd cheat and this weekend hasn't been any different, however, my diet is clean 97% of the time. I've got 3 weeks now of complete clean diet with no cheats at all and then it's the family summer holiday so that is where it'll get tough!!

Well guys thought i'd better post some progress pics so here goes.... be gentle!!

Start...







And this is now...







Still got plenty of work to do!!

Todays food and training:

5:45am
Wake

6:00
50g Oats
1 scoop of whey

6:45
Train (Chest and Biceps today)

8:00
PWO Shake (2 Scoops of Whey with water)
Banana

9:00
50g Oats
1 Chicken Breast
1/4 Cucumber

12:00
Mackerel
Big Salad
Omega 3,6,9 Oil Dressing
10 Calafornian Walnuts

15:00
Chicken  Breast
Brocolli
Cabbage
Carrots

17:30
30 minute jog

18:15
Chicken Breast
Brocolli
Cabbage
Carrots
1 Tablespoon of Peanut Butter

21:00
Quark blended with ice and a scoop of Whey

21.15
Bed

Weighed in at 12st 10lb this morning.... 

Dropped another pound this week, now weighing 12st 9lb!! Just got back from the gym, only had limited time this morning so it was a quick leg session, 5 minute warm up on the rowing machine then Squats 4 sets of 8 reps with 80kg and bar, then leg extentions 102.5kg 3 sets of 6 reps.

Welldone mate  with all the feed back on your cut ,you are putting alotinto it and good for you.
You will see that after abit people will ask you for dieting help at work.
When they see how well you are doing .
Good luck and i will post again when i have more time.
Daz

Cheers Daz... will get there eventually!! People at work already starting to ask for diet tips!!

High carb day today.... which fell on a good day it's my wedding anniversary and the good lady wanted to cook a pasta dish!!

Todays food and training:

5:45am
Wake

6:00
50g Oats
1 scoop of whey

6:45
Train (Back/Calves)
 
Narrow grip pulldowns 3 x 8 80kg
Behind head pulldowns 3 x 8 70kg
1 arm rows 3 x 10 32.5kg
Dual Link Seated Row 3 x 6 80kg
Dead Lifts 3 x 8 60kg (not going to heavy as i don't think i've mastered the technique!!)

Seated Calves 4 x 10 150kg

8:00
PWO Shake (2 Scoops of Whey with water)
Banana

9:00
50g Oats
Handfull of Blueberries
1 Chicken Breast
1/4 Cucumber

12:00
Wholegrain Pitta
Mackerel
Big Salad
Omega 3,6,9 Oil Dressing
10 Calafornian Walnuts

15:00
2 x Oatcakes
Teaspoon PB
Chicken  Breast
Brocolli
Cabbage
Carrots 

18:00
Large Chicken Breast
Mushrooms
Wholegrain Pasta
Cooked in supreme sauce (sorta left this)
1 Tablespoon of Peanut Butter

To follow.....

21:00
Quark blended with ice and a scoop of Whey

21.15
Bed

That last meal sounds nice , its a pitty all things have gone up in price as Quark used to be 39p in my local shop,but its on the list anyway.
Daz

good luck,

I think your colleagues sound abit like mine.... very skeptical when I was talking about hat I was going to do,, when I started doing it everyone started following lol

Congrats on the progress though, looking much better already!!

forddee


That last meal sounds nice , its a pitty all things have gone up in price as Quark used to be 39p in my local shop,but its on the list anyway.
Daz

Tell me about it!! 64p a tub in Morrisons!! buying at least 8 every week, soon mounts up. Then the Mackerel and then the chicken, Oatmeal, Nuts, Whey Veg...!! Lol
 
No wonder food bill is £80 - £100 week in and week out!!
 
However, with this lifestyle I never spend money on snacks or at the food van, so it probably works out cheaper in the long run!!

markfj


good luck,

I think your colleagues sound abit like mine.... very skeptical when I was talking about hat I was going to do,, when I started doing it everyone started following lol

Congrats on the progress though, looking much better already!!

Thanks Markfj... had the comments at work today.... "bit extreme" and "you'll wear yourself out doing to much" just keeps me motivated lol...