Mr Brittas's Journal - ****NEW PICS on PG-32****

I worked all day saturday and went out saturday night so I'm dying now!!
 
The new system goes live today but it's been pretty calm so far and I managed to go out and train at lunchtime..... although I ought to have stayed here really!
 
Back            WEEK 3
 
WG LatPD            3 x 8            95kg (5), 80kg, 72.5kg                new PB and the stack done!!
LatPD machine    3 x 8             65kg for all
Row machine       3 x 8            65kg (6), 60kg (7), 50kg
Cable row           3 x 8             87.5kg (6), 80kg, 72.5kg
BB shrugs            3 x 8            100kg for all
 
 
Good session.  I'm tired but I did ok and hit new PBs again.
 
I'm almost convinced to start cutting next week.  If I can get on top of work this week I should be back to normal and I don't see why I should cut.  The only reason not to is the fact that I feel like I'm getting some realy growth in my chest right now, but if I eat ok that should carry on...... maybe. 
 
I'll plan a diet out later in the week and potentially go for it next Monday.  I'm just not happy with how I look and I can only wear 2 or 3 tshirts.  I'm tired at the minute and that combined with a fat face is really aging me.  I just need to go for it.  It's light when I get up at 6.40am so it should be not far off at 6am for some cardio.  If it rains I'll do the mini stepper.
Plan is to build cardio up from 30 mins to get to an hour over a few weeks.  Keep carbs in to start with but drop them down and cut them towards the end.  I'm looking forward to it!
 

Another stressful morning where I thought I wouldn't get out to train, but luckily I did and had a great session.
 
Chest + Bi's            WEEK 3
 
Inc Smith            3 x 8            100kg (6), 90kg, 85kg
Dec smith           3 x 8            105kg (6), 95kg, 90kg
Dips                    3 x 8            BW + 10, BW + 10, BW
Flat flies             3 x 10          16kg, 18kg, 18kg
Push downs        3 x 12          55kg, 60kg, 65kg
 
 
What a session.  105kg on the decline as my 2nd lift was great.  My chest felt on fire when I'd finished with the flies and my tri's were burning after the sets of 12 pushdowns.  Love it!!!
 
Now I've got my head round it, I'm truely looking forward to cutting.  It was a nice sunny morning today and I wish I'd been out running.

I didn't make it to the gym yesterday dinner time as work was crazy.  Luckily, I'm in the office 5 days this week so I can do my usual 4 day split.  I pray I can get out to train today.
 
Bad news is, I was in a massive rush this morning, had no appetite and didn't eat much breakfast............ and it's legs day!  I was like this last week and I had a shocking session.  I'm going to eat my 11am meal on the dot and try to train at 12 if I can hoping it fuels the session.  I'll drop the weight back down a tad on the 15 rep squats so I don't kill myself again and build back up when life is a bit more normal!
 
I had 10 minutes planning my cutting diet last night and it doesn't look too bad to start with.  If I can control my evening meals, keep the portions under control and skip carbs, I should be ok.  I'll definitely drop carbs as time goes by but I'm hoping a slight drop in cals and cardio will get me shifting 2lbs a week for the first few weeks.  I want to keep breakfast as a big carb filled meal to start with, as I think I need it after a cardio session.
 
I weighed myself yesterday and I'm 14st.  I was 14st 3lbs when I cut 2 years ago and I dropped to  11st 13lbs in 15 weeks.  So I hope I can get to 11st 7lbs in 16 weeks this time, carrying more mass I should look in the best shape ever!!!  Fingers crossed!!!
 
The 11st 7lbs is just a target in my head........... half a stone lighter than I've been for the past few years but I think thats what I need to get down to, to look ripped.  I might have to go lower, I might never get there but it's just a figure I'm aiming for.  With no real time restriction (even though I'm planning 16 weeks) I have to have some kind of end in sight.

So I decided to leave legs til tomorrow and do shoulder + bi's.  Mainly because I didn't feel like doing legs!  I may not feel like doing them tomorrow either, but I'll have no choice.  But I didn't eat my 11am meal til 11.30am then I trained at 12pm so I thought it might come back up with 15 rep squats.  And it was a good decision because it nearly came back up bending up and down picking DBs up!
 
Shoulders + Bi's            WEEK 3
 
Smith front press            3 x 8            60kg, 65kg, 70kg            Will start heavy next week and go down
Standing DB press          2 x 12          16kg, 18kg                      Great exercise
Seated side raise            3 x 10         8kg, 10kg, 12kg
Rear flies                        3 x 10          12kg for all
 
EZ curls                           3 x 8            40kg (not inc bar) (5 too heavy), 35kg (7), 30kg
Decline DB curls              3 x 10           10kg for all
 
 
Good session.  Smith press is good, but makes my chest ache a bit if it's still sore from the chest day.  This won't stay for long but I'll use it for a few weeks as a change.  Standing DB presses are great and will be used in future.  I went too heavy on the EZ but made up for it with the decline curls as these felt great again.
 
Overall decent session.
 
I'm really bloated now and I've got a meeting at 2pm so my PWO can wait til 3pm.  Not ideal but I can't stomach anything at the minute.

Just managed to sneak out at 11.30am to train, as we're being treat to pizza's at lunchtime by the boss so I couldn't miss that!!  But due to being so busy I really had to rush.  If I wasn't so committed to training at the minute I would've taken a couple of weeks off the gym, but I can't let that happen!!
 
Legs            WEEK 3
 
Squats            3 x 15            50kg, 40kg, 40kg            not sure whats going on here
Leg press        2 x 8               125kg, 150kg (6)
Ham curl          3 x 10            65kg for all
Seated calf      3 x 20            40kg, 45kg, 50kg + some drop sets
 
 
I'm annoyed that the squats have gone so downhill but I'm not firing on all cylinders at the minute.  Hopefully I can do more weight even when cutting.  I didn't have time for 2 calf exercises so I just did high rep seated.  I don't think I ever got near 50kg for 20 reps when I did these high rep in the past so it shows how my strength has increased.  Felt great.
 
Came out of the gym sweating like mad and now it's pizza time!!!
 
 
I was planning my diet last night and my wife had a bit of a moan about not eating "normal" meals and she'll have to cook seperate for her and our son.  She's not in the best moods lately so I've said I'll eat a normal evening meal and just reduce the portions or drop carbs if possible.  If it's lasange I obviously can't!!  I'll have to reduce cals during the day a bit so I can afford to eat normal at night.  I'll start off like this and see how I get along.

Ok, picture time.
 

 

 

 

 
I'm happy with the progress I've made.  Nothing amazing to say I've been at it a year, but considering I struggle to eat lots of clean food, I have a demanding job and equally demanding toddler, I've not done bad.  I'm about 14st.  The last time I was this weight I was fatter with less mass so I should look in my best shape ever when I lose 2st +.  I'll have a proper weigh in on Sunday/Monday morning and record my starting weight.
 
The pics clearly show where the fat has stored around my middle and how it's affected my face.  My face is the worst bit and my reason for cutting early.

Ok time to start the cut!!!  And it's not been the best start in the world.
 
First of all..... I've forgot to weigh myself for 2 mornings on the trot.  I was 14st 1lb the other day so I'll take my as starting weight and try to remember to check it tomorrow.  It will only be a lb or 2 different.  Secondly...... I went out on Saturday night so I'm rough, hungover and tired and almost didn't get up for cardio.  Thirdly....... I got up 10 mins late for cardio, then my son woke up with a dirty nappy which made me even later.  I only had time for 20 mins jogging/walking but at least I got out and did some.
 
It was very cold but it felt good.  In a way it's good because it'll wean me back into it.  I've not done any real cardio for ages and not run since early November so I don't want to dive straight in.  I need to get up early tomorrow and do 30 mins, then 40/45 next week, then up by 5 mins a week after that to 60 mins.  It'll never be accurate when I'm out on the roads, but I'll just get to my old 45 min route then keep extending it til I add 5 mins at a time.  Then hopefully find a 60 minute route and stick with it.
 
When I get to 60 mins, I'm going to try changing the route all together and go to a local park that I'd love to go round.  I think I'll need the full 60 mins to get there, do a lap, and get home so no point trying yet.  It's about 1.5 miles away so once I get to 4 + miles I should be able to do it.
 
I had a normal breakfast this morning, I've got tuna for my 2 meals, but crammed into 1 pitta instead of 2 and mixed with greek yogurt instead of mayo.  I don't know what it'll taste like but I've banned mayo now!  I just need the tuna not to be dry.  I can cope with the taste, it's the dryness that does me.
 
I made a big shepherds pie last night so thats tea for the next 2 nights.  I'll probly leave most of the potatoe topping as daft as it sounds.  That way it's pretty much a carb free meal.  I'm going to need some will power with these evening meals!!!

Another nightmare.  It's not my day.....week...... month even!
 
Work went crazy at 11am and I didn't get to eat til about 12.15pm but I had to still train at 12.30pm as I knew I was needed back at work after lunch.  It wasn't too bad as my meal was smaller but energy wasn't good.
 
Back            WEEK 4
 
WG Chins            3 x 8            95kg (5), 87.5kg (7), 80kg                set 2 and 3 up on last week
PD machine         3 x 8            72.5kg, 72.5kg, 65kg
Machine row        3 x 8            65kg (5), 60kg (6), 50kg
Cable rows          3 x 8            72.5kg for all
BB shrugs            3 x 10          80kg, 90kg, 90kg
 
Not a bad session.  Up in some places down in others.  Energy was crashing but I suppose i'll have to get used to less carbs.  And the cardio has taken it out of me a bit....... even though I only did 20 mins!

Just and update after my first day cutting.
 
Yesterday went well.  I felt slightly hungry all day, but I suppose this is proof that I'm eating less.  Because my evening meals are homemade and random, I don't really know how many cals I'm taking in each day, so the fact that I'm a bit hungry convinces me I must be eating less.  We had shepherds pie last night.  I dished mine up but scrapped some of the topping (potato and cheese) off.  I still had some, but just not as much and my portion was smaller.  I just have to be carefull when it comes to lasagne and enchaladas!!!
 
I got up a bit earlier today and ran for 30 mins.  Felt great!  My logging software on my phone is doing my head in as it's losing the GPS signal randomly and not shouting out my stats like it usually does.  But the playlist I've put together is great.  I'll do the same run tomorrow and thursday, then mini stepper on Friday morning as my wife is working and I have to be in, in case the little one wakes up while she's in the shower. 
 
This could mean I have to cut cardio short on thurs and fri's if he wakes up, but it has to be done and I plan to make up any missed cardio in the evenings.  So say he wakes up 20 mins into a planned 40 min session........ I'll do 20 mins in the evening.  If he wakes up before I start I have to do the full 40 mins later on.
 
I'll extend the run on Monday to get to more like 40/45 mins.  Do that for another week then start adding 5 mins a week in til I get to a 60 min route.
 
I weighed myself this morning and I was .5 lb under 14st.  So my 14st 1lb would have been about right.  I feel leaner already!  Now I've started cutting it's like a weights been lifted.

Chest + tri's            WEEK 4
 
Inc Smith            3 x 8            105kg (4), 95kg (7), 90kg
Dec Smith           3 x 8            110kg (6), 100kg (7), 90kg
Dips                    3 x 8            BW + 10kg, +10kg, BW
Flat Flies            3 x 10           18kg for all
Pushdowns        3 x 12           50kg, 60kg, 65kg
 
 
Great session.  I think I'm going too heavy though, adding weight for the sake of it and reps are dropping too low.  I might reset the weight back a couple of weeks and try to get back in the 8 - 10 rep range.  Plus, on both the incline and decline smith it's starting to feel unsafe.  Unracking the bar feels very dodgy.
 
But........ the flies and dips really got my chest pumped and I came out feeling and looking great.  Chest went up like a balloon!
 
My whey and creatine turned up last night, so I only had 1 session without a PWO shake and I'm going to reload on creatine this week.  Should keep me strong for a while.

Good diet yesterday, I suppose I might have had a bit too big a portion of cottage pie, but it was nice!
 
I did 30 mins jogging this morning and felt great again, although my legs are aching now.
 
I'm skipping the gym today.  I'm busy at work, I can go on thurs and fri so I won't be missing a session.  It's so rare I get to do a 5 day split I can't really see the point now.  I could have made an excuse and gone to train but it's midweek so a good time for a rest day.
 
This "normal evening meal" idea has caught me out tonight.  The wife has planned hotdogs!  Great!!!  I'll just have one bun and eat the sausages (depending how many cals they contain), but I'll no doubt eat a load of empty calories and not be very full.  I'll have a whey shake at some point to make up for the lack of protein.  We did our shopping last night and planned a curry for 2 nights (great as I can skip the rice) and cottage pie again for 2 nights (same again, scrape some topping off).  So I should be ok.

Diet was good yesterday apart from the hotdogs.  I had a look at the cals and I don't think I had too much.
 
30 mins cardio again this morning.  Feeling tired now!!!
 
Legs            WEEK 4
 
Squats            3 x 15            40kg for all
Leg press       3 x 8               120kg for all
SLDL               3 x 10            40kg for all
Seated calf     3 x 8                90kg, 80kg, 80kg
Standing calf    3 x 20            30kg for all
 
 
Straight forward session, weights dropped a bit to focus on reps.  Legs are tired from cardio and my calves were really bad!
 
Food problems today!  We got the shopping delivered yesterday and the greek yogurt I ordered didn't come.  I was loathed to use mayonaise in my tuna so I just threw a few things in (vinegar, herbs, spices).  I had my first tuna pitta at 11am and it was disgusting!!!  Dry tuna, horrible taste.  The pitta was falling to bits, tuna dropping everywhere and I hated it.  I managed to eat most of it and threw the rest in the bin.  Problem is, I'd got another one for the 2pm meal!
 
There's no way I could eat it, so against all my principles I called at McDonalds after the gym and had a double cheese burger.  Now I know I'm on a cut and this is really bad, but I had a look at the calories on the net and it's not much worse than one of my tuna pittas and the protein content isn't far off.  Anyway, it's done now and it was only 400 cals.  I had to eat something, McDonalds is next to the gym and it takes cards (I didn't have any cash on me).  I was going to get some yogurt at the weekend but I'll call tonight for some and make sure my tuna is edible tomorrow.  Urrgh!
 
First session on the mini stepper tomorrow.  I've got a feeling I'll wake my son up and have to stop straight away.  In which case I'll have to catch it up at night.

Well done on the cardio the last few mornings.

Do you hope to get down to 12 stone and have you given yourself a time period?

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My last 2 cuts took me to 12st and that gets me in the same condition as my avatar.  I'm HOPING I've gained a bit of muscle this year so I should look better at 12st.  But I plan on dropping a bit lower........ 11st 7lb maybe.  If I could get down to that weight without losing much muscle I should look my best ever!
 
I'm planning on cutting for 16 weeks but there's no deadline so I could carry on.  I think I'll have had enough after 16 weeks tho!

Good luck with the cut, sounds like you've got a busy job and difficult home life with the toddler to contend with.

Jimbo

Yeah mate it's not easy but I'm more determined than ever.  My life is busy with work and family, but on the other hand it's easier because I don't have the distractions of a single life (drinking, going out, etc).
 
The main thing that bothers me is my diet and the fact that I cook for the family therefore it doesn't always fit with a cutting diet. 

I slept in by 10 minutes this morning which meant I was too late for cardio!  Very annoyed.  The only good thing is, I've done 4 sessions this week which is a great start and I'll make the 30 mins up tonight on the mini stepper.  I even had it all setup downstairs, but I think I cancelled my alarm instead of snoozing and woke up 10 mins late.
 
I made a chicken curry last night which was healthy enough.  I did some rice for the mrs and I had a little bit.  It wasn't much but I really shouldn't have bothered.  If I can make a meal carb free, I should grab the chance!
 
This weekend is going to be hard, but I'll try to ditch as many carbs as possible as I'm not training.  And I will reduce portion sizes where I can.  Eg, we have a bit of a tradition of bacon sarnies on a Sunday night, so it'll be just one bap for me but still plenty of bacon.  See how it goes.
 
I'm very tempted to weigh myself this weekend, but I don't think I've lost a lot and I think it'd be better for the head if I gave it another week and tried to drop a bit more next week.
 
I'm also loading on creatine this week which might put my weight up a little bit, so another week of 45 mins cardio should see me dropping some weight.
 
This diet is fine for now, but I'll have to get a bit stricter with evening meals.  My next step is to potentially drop carbs from breakfast then eventually go keto.

Shoulders + Tri's            WEEK 4
 
Smith front press            3 x 8            80kg, 70kg, 70kg
Standing DB press          2 x 12          16kg for both
Seated side raises          3 x 10          10kg for all
Rear flies                        3 x 10            12kg for all
EZ curl                            3 x 8            35kg (not inc bar), 30kg, 30kg
Inc DB curl                    3 x 10            10kg for all
 
 
Good session.  Felt strong, although the EZ curls are shocking. 
 
I know this is rubbish and all in my head...... but after a week of feeling lean already I feel fat again today.  I'm going to hammer the cardio next week and hope to see a good drop in weight next Saturday morning.

Will be good to see how you get on mate followed your last cut and you did well. Ive just started my first proper cut last week still trying to get used to it but lost 8lb in the first week.
 
Hoping i might pick up some tips from your diet, do you not have any days off to carb up. ive started with sat and sun off to carb up but still eat clean just more carbs, then will drop too 1 day in a few weeks. I was about same weight as you 14st 2 at the start was aiming for 12st 7 but think i might have to aim more at 12st.
 
Good luck

tribute1979


Will be good to see how you get on mate followed your last cut and you did well. Ive just started my first proper cut last week still trying to get used to it but lost 8lb in the first week.
 
Hoping i might pick up some tips from your diet, do you not have any days off to carb up. ive started with sat and sun off to carb up but still eat clean just more carbs, then will drop too 1 day in a few weeks. I was about same weight as you 14st 2 at the start was aiming for 12st 7 but think i might have to aim more at 12st.
 
Good luck

I don't think there's any need to carb up if you've still got carbs in your daily diet.  Last time I cut I went no carbs from Mon - Sat and then I had a carb re-feed on a Sunday.
 
I will relax the diet a bit at the weekends, but have a read of my next post....... I hope to clean things up going forward!