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

Edit: For anyone that has started to read this journal from the beginning the original plan was to just lose the chub and get into some kind of shape. Target evolved!!....
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Flanders - Journey To The UKBFF Muscletalk Show 2012
 
Hello and welcome to my journal!!
 
January 1st 2009 i weighed 15stone!! Not good for someone who is 5ft 8. I started dieting for new year and after 3 weeks and loosing half a stone I had the motivation to start the gym.
 
I then came across this website and took some great nutrition ideas and continued moving in the right direction. Started to eat small regular meals. Had a set of measurements done at the gym and had lost 3 inches off my chest and 2 inches off my waist.
 
I get a lot of stick at work for going to the gym 6 times a week and for my diet habits, people telling me i'm taking it too far, laughing as i'm drinking my protein. Comments from colleagues along the lines of "you're going over the top" and "you're to old, forget it!!" and laughing when i turn down the bacon sandwiches on friday mornings. All this does is motivates me even more.
 
Thought i'd start a journal to keep me on the right track and to stay motivated!!
 
My target is to be lean and in good shape by the end of the year. Not sure my current bf% but my opening set of measurements came to a score of 158 and my 1st progress set of measurements came to 127. Next set to be done 24th April.
 
Currently weighing 13stone 10lb and looking forward to the rest of the journey!!
 
 

Hello and welcome.

15 stone at 5' 8" can look awesome... if you have 10% body fat!

Ignore the mockers, they are only angry that they don't have the willpower  to improve their slovenly physiques, and you do. Or someone else put it something along these lines, "Dedication is what lazy people call obsession".

You are never to old.

Congratulations on starting to sort yourself out. You say you want to be lean and in good shape by the end of the year. Might be a good idea to set firmer goals:

12 stone and 10% body fat etc.

Or whatever you think is achievable with maximum effort.

Good luck and keep on with it, I am just starting my journey too and know I am not going to regret it.

Weight update, dropped another pound this week and i'm currently 13st 9lb.

Had a great week training but i'm starting to struggle with my diet, feel i'm not eating enough as i'm feeling hungry early on between meals. Started a thread in the nutrition section and got some great ideas, I will be working out a new baseline diet this weekend.

nice work flanders,,what age are you,,keep up the good work,,,

Thanks tyrob... i'm 36 and never been lean!!

Hi mate!  Nice work so far on the progress.  In a nice way:  screw your colleagues!   This lifestyle takes more dedication than any other and it is very rewarding.   

What is your routine like?

Current routine as follows:
 
Monday (6.30am)
Back, Triceps, Hamstrings

Tuesday (6.30am)
40 - 50 mins Cardio (unfuelled)
 
Wednesday (6.30am)
Traps, Shoulders, Biceps
 
Thursday (6.30am)
40 - 50 mins Cardio (unfuelled)
 
Friday (6.30)
Chest, Quads, Calves 

Saturday
Day off

Sunday
8am 40 - 50 mins Cardio (unfuelled)
3.30pm 40 - 50 mins Cardio

Today is day one of my new diet.... as follows:
 
5.45am 50g Oats & 1 Scoop of Whey
6.30am Train
7.45 2 Scoops of Whey & Banana
8.15am 30g Oats, Cinnamon & Raisins
10.30am Chicken Breast, 2 Oatcakes & Carrot Sticks
1pm Mackerel Salad with Good Oil 3,6,9, Good Seeds 3,6,9 (Braham and Murray), Pumpkin Seeds and a little Couscous 
4pm Chicken Breast, 2 Oatcakes & Carrot Sticks
7pm 6 Egg White Omlette, Brocolli, Cabbage & Carrots + teaspoon of PB
9.30pm 125g Quark & a Little Chocolate Whey to flavour 
Nutrition values:
 
Protein 220g (36.1% Cals)
Carbs 192g (31.5% Cals)
Fats 87.9g (32.4% Cals)
 
Total calories 2400

The good news is that i haven't felt hungry throughout the day.
 
How good are Oatcakes!! and the Quark with a little Whey is fantastic!!

hello there, i like the look of the new diet,,did you work it out you self,,,,,2 or 3 monthe,s and your workmates will be so envious of you,,,keep up the good work,,,,,,,,,,,ty

Worked it out myself but got some great ideas from some of the threads on here.... started one myself to.

First week on the new diet and I feel it's working for me. Training going well and strength improved!!

Dropped another pound and i'm now 13st 8lb.
 
Target set!! October 2009.
 
12 stone and 10% bodyfat.

Feel a bit crap today on the back of a big cheat yesterday.

I tend to have some kinda cheat once a week in the form of:
 
A 2 course meal out with the wife
Homemade curry with GB and a unhealthy pudding

I also have 3 or 4 pints on a friday or saturday night, although if nothing arranged socially i will go without the booze!!

Got together with some friends yesterday who we don't see that often and we always put a nice spread on, although the cheat was planned i feel guilty as hell... the cheat went as follows:

3.30pm
Doritoes and Salsa dip (too many of)

5pm
Nanchos with cheese and jalapino

7pm
Homemade chilli with mince and bacon, basmati rice and garlic bread

8.30pm
Manderine Cheese cake 1/4

10pm
Cornetto

This all washed down with 4 pints of beer and 2 small glasses of wine.

My diet is normally 100% clean and my next scheduled cheat is the 18th.

Maybe i'll feel better after this afternoons cardio session!?

Swapped my routine around a little this week, had a good session today... definitely getting stronger!!
 
Part of my leg routine includes incline leg press and today i managed:

3 x 10 reps @ 250kg

Chest press today i managed the full stack:

4 x 10 reps @ 120kg

I reckon another month or so and i'll be on the free weights.

HAHA, bloody hell mate, when you cheat you cheat GOOD!

Lol, cheers mate... hopefully a little extra cardio this week has kept me moving in the right direction.

Weigh in day tomorrow...

Training this week has gone well, as i mentioned on Wednesday i'm getting stronger. Diet this week has been 100% clean, made a big effort to vary foods.

Weighed in today and i've lost another 2lb, I'm now 13st 6lb.

Overall i'm happy with progress so far.... wardrobe needs replacing as nothing fits me anymore!!

Doing well mate!  Keep it up!  You will be reaching your target sooner than you think.

Had another good week as far as diet and training goes, no weight loss this week.

Did my first set of squats earlier in the week, I will be moving slowly on to free-weights over the next couple of weeks.

Looking forward to my next set of body measurements on friday.

Had some more body measurements done on friday, lost another 2 inches off the waste. The fat measurement score was 108 which is based on measurements taken with calipers from my back, belly, back of the arms and bicep area. The guy who takes these measurements tells me that when i hit between 50 and 60 i'll start to look lean. Really chuffed with the results!! and starting to see changes in the mirror... confidence is growing!!

Dropped another pound this week.
 
Just starting to struggle a little with the diet, i'm starting to feel hungry early on between meals. 3 or 4 weeks ago i upped the calories to 2400, think it's time to throw in a few more calories.

The sun's shining and i'm feeling great, looking forward to a night out with the lads tonight, a well earned couple of pints awaits!!

Added a couple of extra cardio sessions into this week's training schedule, i will be running 30 - 40 minutes 3 evenings. No weight loss last week although diet has been clean.

Hit the free weights this week, can't believe the amount of stabilty required!!

Chest and Quads in the morning.