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

No cardio last night as we went shopping and I didn't even sit down to eat til gone 9pm.  Plus legs are wrecked so it was a good thing really.  And none this morning with it being Friday.
 
Arms
 
BB curls oly bar            3 x 10            30kg, 35kg, 40kg
DB curls                       2 x 10             16kg, 18kg
 
Smith CGBP                  3 x 10             60kg, 60kg, 60kg
Dip machine                 3 x 10             72.5kg, 72.5kg, 65kg
Rope pulldown             2 x 10             35kg, 35kg
 
Nothing amazing, but got the job done.
 
Diet
 
Yesterday went ok
 
50g whey
2 small chicken breast
25g whey
3 eggs
25g whey + bit of PB
3 x sausage, 3 x egg omlette
 
Only thing is, I bought some different PB and I tried it but ended up eating quite a bit.  Bet I did a bit of damage there!
The diets all over today.  It started well but I found a tin of salmon in the cupboard so I thought I'd try that today.  Well it was awful and there was a wierd lump thing in it so I stopped halfway through and chucked it!  I had one of my eggs, then decided to treat myself to a double cheese burger (no bun) after my training session.  I didn't have my PWO whey and I've only got 2 eggs left for this afternoon so I'm hoping the calories more or less even out like normal.  We're having beef in black bean sauce tonight, which isn't a massive meal either.  So hopefully that, plus some whey and PB later should do for the day.
 
I really ought to get some cardio in tonight and tomorrow but it's hard when the weekend comes around.  Ah well, I won't beat myself up if I don't.  I'm happy with how I look right now, so any extra fat loss is a bonus.
 
12st 1lb this morning.  Lets hope I see 12st or even  11st 13lb by Sunday!

Hey man iv just had a read through some of your journal. You love your cheescake though dont you lol :)
Diet is looking good though overall. You going on holiday soon or have you already been ?

Good luck with the training.

ste1984


Hey man iv just had a read through some of your journal. You love your cheescake though dont you lol :)
Diet is looking good though overall. You going on holiday soon or have you already been ?

Good luck with the training.

Hi mate,
 
Yes, I love cheesecake!  I'm not bothered until I start cutting, but then I seem to crave it like crazy!  Then I had a mad urge to make my own.  Not good when you're cutting.
 
I'm going on holiday a week tomorrow.  So only 1 more refeed and 5 days of cutting next week!

Good good. Keep it up then an i wanna see holiday pics :)

Weekend update
 
Saturday
 
As per usual, higher fat, lower protein.  But I really started slipping up today.  Like there was a bag of crisps open and I kept sticking my hand in, thinking " a couple won't hurt".  I also had a McDonalds whilst my meal was ok, I ended up finishing my son's chicken nuggets.  Plus I kept diving in the peanut butter.  Thats now banned til the cut is over!
 
Then I went out at night.  The intention was to drive and stay sober.  Purely for financial reasons more than the diet, but it would've helped.  But no....... I crumbled and ended up drinking.  So I had plenty of larger, a hot dog, mixed kebab and some garlic bread!  So Saturday looked like this.....
 
4 egg omlette, 3 slices ham
2 double cheese burgers (no bun)
25g whey
2 pieces of fish, 1 chicken breast (freezer food stuff)
 
Junk started!
 
Larger
Hotdog
Mixed kebab + some garlic bread
 
Sunday
 
I should've calmed this down really but will power at the weekend is none existant!
 
25g whey in milk
50g oats
chicken curry
bit of ice cream
2 slices of toast
couple of biscuits
some chocolate
Burger and chips
 

So the last refeed of my cut and I go crazy and eat far too much!  Sunday was pretty normal I suppose, but Saturday night's antics bother me a bit.  But the past 2 weeks I've been eating a pizza etc on a Saturday night so I suppose calories wouldn't be that different, and I've still been losing fat.  The larger will have bumped it up tho.

 

All I can do is give it everything this week and hopefully drop that last 2 lbs.

 

I weighed in at 12st bang on, on Saturday morning so I'm only 1lb off target and I have 5 days of dieting left.  I still look half decent today, even with all the food, which is good as I'll be eating a lot on holiday and I don't want to undo all my hard work a few days!

Man I feel fat after the weekends eating! 
 
1 hours cardio and abs this morning.
 
Shoulders
 
Standing Military press        3 x 8            45kg, 50kg, 55kg
DB press                              3 x 8            24kg, 26kg, 28kg
Side raises                           2 x 10          10kg, 12kg
Rear flies                             2 x 10           8kg, 8kg
Front raises                        2 x 10            15kg, 15kg
BB shrugs                            3 x 10            90kg, 100kg, 110kg
 
Good session.  Looks like a lot but the raises were done pretty quick.  I just wanted to get the rear delts and traps done today incase I have to miss a session this week (might be out with work), and it makes the back session shorter so I can fit bi's in.
 
I'm moving things around a bit to try and leave myself with a good chest and arms pump for the holiday.  So shoulders first, then legs (would've done them today, but they're not 100% recovered), then back, chest and finish with arms.  Should leave me looking good.  I'd like to take the pics on Friday night but I don't think I'll get time, so Thursday will be photo night!  Arms will be pretty pumped from back and chest anyway.
 
My belly looks a bit bloated today but i'm hoping that goes pretty quick.  Muscles look big and full, and I looked pretty decent in the changing room mirrors at lunch time.  I've got a bit of a tan as I had a couple of sun bed sessions last week.  Hopefully I'll look like this on holiday, but just less of a bloated belly (providing I don't go crazy with the food).
 
Time to knuckle down for 5 days.  Work this crap off from the weekend and hopefully, with a strict diet and cardio, and a speeded up metabolism from the junk.... lose that last pound or 2.  I'd love to be under 12st on Friday morning.  I know numbers mean nothing, but it's just a target I've got in my head.
 
Diets on track today.  I didn't defrost any chicken so I've had tuna today which requires some mayo, but i should be mayo free for the rest of the week.                 

30 mins cardio last night, 50 odd minutes this morning.  I got up 10 minutes late so I had to stop cardio slightly early or I'd be late for work!
 
Legs
 
Squats            3 x 8            40kg, 50kg, 60kg
SLDL               3 x 8            60kg, 70kg, 70kg
Ham curl         2 x 10           60kg, 65kg
Leg ext           2 x 10           65kg, 70kg
Seated calf     3 x 10           50kg, 60kg, 70kg
 
 
I purposly went easy today and dropped the weight a bit off squats.  I just wanted legs out of the way, and to be honest, the only reason I've trained them this week is because I'm thinking of development when i get back and not having to spend ages getting back to old weights and stuff.  My legs look crap and whether I trained them this week or not didn't really matter for the holiday.
 
I've got them done early so the back, chest, arms can have a decent pump for the holiday and "after" photos.  I suppose I've taken a risk that my cardio could suffer because of the leg session, and also my chest and back might not get trained as hard so far away from the carb up.  But it'll be worth it for the pump.
 
Diet
 
Yesterday was ok.  Couple of small slip ups, but nothing really.
 
50g whey
tin of tuna + bit of mayo (wish I didn't have to use this)
25g whey
3 egg whites (this will be 4 from now on)
chicken fajeta's    (about 100 - 150g of chicken, some peppers, onions and 1 wrap (20g carbs!))
1 sausage    (from the hot counter at tesco..... couldn't resist!)
 
So the wrap and the sausage wasn't great, but it was my pre-bed meal so it's not the end of the world.  Today I've got 2 lots of chicken.  1 is a chicken breast, the other is left over fajeta mix!  Both with a bit of salsa.  Chicken in black bean sauce tonight, and there'll be enough for tomorrow.  It'll be chicken breast and egg whites for the last 3 days at work!!  Pre bed will just be whey i think.  Omlette if I'm really hungry!
 
Progress
 
Well I have to admit, I always feel like I over do refeeds, but this is the first time I feel like I've really messed it up.  I don't look good at all and I'll be lucky to get back to last Saturday mornings condition..... never mind getting even better.  Ah well, it's done now.  And I suppose I'll only look like this after a day of normal eating.
 
I really hope we do book another holiday in September, as I'd like the chance to cut again this year and get it spot on.  If we don't go away, I'll lean bulk all summer and relax it and bulk all winter.  I couldn't do this again without a goal!
 
12st 3lbs this morning, so 3lbs to lose to get back to where I was.... and 4lbs to lose to get back to my target/last years weight.  It's gonna be tough!

30 mins cardio last night.  Only 50 mins this morning.  I got up 10 mins late again, plus i wanted a quick sunbed to get the tan started!
 
Back
 
WG chins                3 x 8            BW for all (completed all)
V bar pulldowns     3 x 8            65kg, 57.5kg, 65kg
BB rows                  4 x 8            50kg, 55kg, 60kg, 65kg
 
A nice quick session because I did rear delts and traps on my shoulders day.  Chins felt great.  I did the V bar for a change and enjoyed it.  I'll included this in my routine in future.  Energy wasn't too bad to say I normal train my back nearer to the carb up.  Chest might not be so good tomorrow!
 
Diet was spot on yesterday
 
 
50g whey
100g chicken + peppers, onion, bit of salsa
25g whey
100g chicken
100g chicken again..... in blackbean sauce this time!
25g whey and a bit of peanut butter which I said I'd leave alone!!!  It was only a teaspoon tho and my evening meal was pretty small compared to usual.
 
Today I have chicken, egg whites, and chicken in blackbean sauce again for tea.  If the wife has some, there isn't much left at all so I might allow myself a bit more food pre bed.
 
Progress
 
I finally have last weeks condition back today.  I still feel fatter than I'd like but I look half decent again.  12st 1lb this morning so weight is back on track.  My final weigh in is Friday so I'm not sure if I'll dip under 12st as I wanted to..... my fault for over doing it at the weekend.
 
I don't look too bad tho, and now I'm a bit more tanned after a couple of sunbed sessions, I'm feeling better.  I'll take some pics tomorrow night as I won't have time on Friday.  Shame as I'd probly look that little bit better. 
 
One thing I'm very happy with, is the fact that I don't think I've lost any muscle on this cut.  I know it's only 8 weeks (compared to my 15 last year), but I've learnt a lot more about cutting this year.  Other than squats, my lifts haven't gone down either.  In fact, some have gone up. 
 
Lets see what 2 more days of strict, protein only dieting can do!
 
   

30 mins cardio last night.  Got up late again!!  Only managed 40 mins this morning.  I'm not worried as I'll be getting all 5 morning sessions in this week so I'm doing more than usual anyway.  Plus my legs were dead!
 
Chest
 
Decline BB            3 x 8            90kg, 90kg, 95kg
Inc Smith             3 x 8             20kg per side, 22.5kg, 25kg
Cables                 3 x 10           25kg PS, 30kg, 35kg
 
 
Decline BB was weaker than usual.  I felt very shakey doing it, so I opted for the smith to do inclines.  Just felt safer and felt like I could push myself.
 
Diet
 
Today is a nightmare.  I've been in a meeting from 11am to nearly 1pm.  So I had my usual 11.30am meal at about 10.30am.  So felt very weak as I set off to the gym at gone 1pm.  So I decided to have my PWO before I trained.  I suppose it helped a bit.  I didn't have anything to drink after, but I'm behind today anyway, so I'll have my eggs soon.
 
Yesterday was spot on.  Had a cracker and a tiny bit of peanut butter, but that was it.  Had the rest of the chicken in blackbean sauce for tea, and had it all as the wife wasn't bothered.  Probly about 200g of chicken, but I needed it!
 
Progress
 
12st this morning.  Tomorrow morning is my official "end of cut weigh in", so I hope I dip under 12st!  I'm taking some pics tonight.  I'd love to do it on Friday as I think I'd look that little bit better, but I just won't have time.  
 
I'm not going to post them until after the holiday anyway, mainly because I won't be around to read replies and questions, and also because I'll try and include some holiday pics when I might look better tanned and carbed up.  I might look fatter.... but fuller.  It'll be good to see the difference.
 
Anyway, I can always take some tonight, and do a few more on Friday IF I get time.... or indeed if there's any point.  If I don't change much, there's no point!
 
I still think I look worse than last week, but that might be in my head!

Well the cut is just about over!  This will be my last update until I get back from holiday.  I'm training my arms at lunchtime but I won't get chance to update the journal, plus it'll be pretty standard arms session.  I'm only doing it for the pump really.
 
I managed 30 mins cardio last night, and allowed myself a bit longer in bed today and finished the week off with 30 mins this morning.
 
Diet was spot on yesterday.  We leave for the airport at 4am tomorrow morning.  I'm still dieting today although I think we'll end up with some kind of take away tonight.  Might just get a chicken kebab and keep it relatively clean.  Then I'll eat whatever I want from Saturday onwards.  I am going to make an effort not to go crazy and binge in any kind of way.  I want to enjoy my food, but I don't want to ruin 8 weeks progress for nothing.
 
I've not been on holiday for 3 years, and I used to go with my mates when I was single.  So I'd drink loads of beer and not eat much food.  I used to lose weight on holiday and with a few press ups ever few days, I pretty much kept my condition for 2 weeks.  It'll be interesting to see what happens this time when I'm sober and hungry!
 
I had my final weigh in this morning.  I've come in at 11st 13lbs which is great.  As you'll have read, I was obsessed with dropping under 12st and I've just done it.  Only just.  My bathroom scales said dead on 12st at home, but the machine in the gym said 11st 13lbs.  I put the wrong settings in so my BF was wrong, but I'm not really bothered.
 
I took some pics last night and I'm quite happy.  I'll post them when I get back, along with some holiday pics if I look decent.  Hopefully tanned and carbed up.... but not fat!
 
 
So how did it go?
 
I'm VERY happy with what I achieved in just 8 weeks.  I like this diet and my lifts more or less stayed the same.  The only issues I had was that sticking to the diets on Saturdays (whilst at home) got harder and harder and I ended up cheating on Saturday night and Sunday was turning into a binge.  I won't let that happen next time.
 
I kinda wish I'd given myself longer, but I always said this was a small cut just so I didn't look fat on holiday.  Suppose it gets adictive when the abs start showing.  Hopefully we'll book a holiday for September and I can get under 10% BF this time!!

One final comment.....
 
I've just compared last years cutting pics to the ones I took last night.  Although I'm a bit tanned this time from the sunbed, I actually think I'm a little bit leaner this time.  Only slightly.  And my weight is exactly the same as last year when I ended the cut, so I suppose it shows i've gained a little bit of muscle.
 
But thats the only dissapointing thing..... I do look pretty much the same.  So I've not really gained anything over the winter.  I don't mind too much as I realise bulking for 3 months or so, then cutting..... you're pretty much gonna lose most of the gains anyway.
 
This April holiday is a total one off, so hopefully I'll get a good 6 months + bulk over the winter to get some size on.
 
I'm going to lean bulk this summer, but I don't expect to gain anything.

Well I'm back from my holiday.  It was a nice break and lovely weather.  I hammered the all inclusive and put a bit of fat back on, but I enjoyed it.  There was some stunning food out there and I made the most of it!
 
Here's the before and after pics.
 
Here's the "before" pics
 

 
 

 
And after
 

 

 

 

 
 
I'm back in the gym today and starting the AD diet again.  I'll go easy on the calories for a week or so just to drop this extra bit of fat I've gained, then it's a lean bulk for the summer.  I'm not dieting down to my finished weight, but just want to drop 4 or 5 lbs to look lean again.

Well time to get back into it.  I've ate enough bad food on holiday to last a life time, so it's time to clean it up and lean bulk.
 
Here's the plan..... I'm going to have a go at following the Anabolic diet as a lean bulk.  If I don't gain I'll add some carbs in around training.  The most important thing to me now is to stay lean for the summer and make the cut for a holiday in Sept easy.  If I don't gain any muscle, I don't really mind.  Any gains are a bonus.  I'll do a proper bulk during the winter.  This holiday in April has thrown my training a bit, and means no real gains this year, but I'm not worried.
 
So I've started today back on my cutting diet.  Not as extreme as it ended up, but more like the start of it when fat was higher.  I'll run this for this week and next, just to get shut of a bit of this fat I've gained then, bring more protein and fat in until I start gaining.
 
I'm going to refeed on Sunday as usual.  I want to get to a stage where I can refeed all weekend as Saturdays with no carbs are awful.  So I'll maybe go til Saturday evening with no carbs for the first week or 2, then get to a point where I can start Saturday morning.
 
I'm going to keep cardio in 3 or 4 times a week, doing 40 mins per session.  I'm going to seriously concentrate on adding weight to the bar in a bid to add some mass, so I'll be sticking to a routine for 6 weeks then switching.
 
So I did 40 mins cardio this morning.  Not bad for the first day back at work.
 
This week is a bad week as I can only get 3 sessions in.
 
Back and Bi's             WEEK 1
 
WG Chins            3 x 8            BW, +2kg, +4kg
CG Latp               3 x 8            72.5kg, 80kg, 80kg
BB rows               3 x 8           50kg, 55kg, 60kg
BB shrugs            3 x 8            90kg, 95kg, 100kg
 
Oly BB curls         3 x 10          30kg, 35kg, 40kg
DB hammers        2 x 10         12kg, 14kg
 
So diet is back to my cutting diet for this week, but I'm not too worried about fat content and I'll allow bigger portions on my evening meal.  I want to drop a few lbs, but it is a bulk so I don't want scrimp too much.
 
So far I've had, whey + EVOO, tuna mayo, and I have egg mayo next.  Fish or omlette tonight.
 
 

No cardio this morning.  Bad night with the boy so I laid in.  Shame as I only had 2 chances to do it this week, and thats it now.  London tomorrow, and can't do Friday as usual.  Ah well, just getting back into the swing of it.
 
Chest, Shoulders + Tri's            WEEK 1
 
Flat BB press            3 x 8            70kg, 80kg, 85kg
Military press            3 x 8            40kg, 45kg, 50kg
Dips                          3 x 8            BW + 10kg, 10kg, 10kg
Skull crushers           3 x 10          25kg, 25kg, 25kg
 
Super set inc flies and side raises at the end.
 
Felt good.  Not nice having to put shoulders with chest but it worked out.  I think I'm going to try and keep the weight the same for all 3 sets on the main lifts.  It's much easier to track progress and it means all 3 sets will be hard.  I'll take this week as a starting point.  I've also realised, as the chest routine will switch over between 2 routines (flat + dips, inc + dec), I'll need to increase lifts by 2.5kg per side, not 1.25kg.  Otherwise I'll be progressing slower on the chest.
 
Diet
 
Back on track now.  Back on my cutting diet, but I'm not as anal as I was.  Yesterday was,
 
50g whey + EVOO
tuna mayo
25g whey
4 egg mayo
4 egg omlette plus fish
 
bit of peanut butter now and again as the evening meal was very late.  I'm going to try TVP in the next couple of weeks, and also potentially bring quark or cottage cheese in.  I won't be as worried about carbs being uber low.
 
My belly still looks a bit flabby, even though I'm now only 4lbs over my cut finishing weight and my trousers still feel slack.  I'm sure it's just water from the TONS of carbs I've been eating.

Yesterdays trip to London was ok.  Stuck to no carbs, but I did go a bit high on fat.  The whole day was a bit "greasy"!!
 
5.45am - 50g whey + EVOO
9am - Full english from the services minus carbs.  3 eggs, 2 sausages, 2 bacon
2pm - 50g whey + EVOO
5pm - 2 double cheese burgers minus buns
9pm - 4 egg omlette plus 2 slices of ham and a bit of cheese
 
I also had a lot of coffee, some of it from services and it had lots of milk in.
 
Legs today            WEEK 1
 
Squats            3 x 8            40kg, 50kg, 60kg
SLDL               3 x 8            60kg, 60kg, 60kg
Seated calf     3 x 10           40kg, 50kg, 60kg
 
Went nice and easy as it's nearly 2 weeks since I trained legs. 
 
Progress
 
I forgot to check my weight today, but I'm looking near enough in my finished cut condition and my abs are back out.  I'm sure if i wanted to, I could get back the same condition within a week of brutal dieting and cardio.  I'm also still quite tanned so I felt good when I looked in the changing room mirror.
 
I will attempt to stay carb free until Saturday night, but if I slip up Saturday I'm not too worried.  Long term I want to see if I can get away with eating carbs all weekend.  But I'm going steady for now.
 
I reckon I've shifted most of the fat I gained on holiday so from Monday it's time to up the food a bit and start the bulk.  Slowley at first.  The wife is skipping carbs in the evening meal as she's feeling fat, so that will help me out.  I'm going to aim for 3 cardio sessions per week.  I might only get 2 in next week, as I'm in London on Tuesday and we have a BBQ on Sunday to attend so i might be a little under the weather on Monday morning.
 
It's time to take the lifts serious and make the sessions count.  Get some weight on the bar and keep the reps up.

Just an update from the weekend before I go and train at lunchtime.
 
I'm having a nightmare start to this whole lean bulk/AD diet idea.
 
Last week (my first week back) was a 4 day week and I was in London 1 day, so that wasn't great.  I love a 5 day split, can cope with a 4 day, but HATE having to do a 3 day split and combining chest and shoulders.  But I had to do it.  Diet was good, but I went pretty low cal to shift some holiday fat.
 
I weighed in on Saturday morning and was down to 12st 2lbs.  Only 3lbs heavier than the end of my cut so I was happy that I'd dropped that holiday chub and could get on with a bulk.  I know some fat will come back, but I felt bloated from the holiday and had to sort it.
 
So Saturday I tried to stay carb free, but had the odd biscuit and stuff that was laying about.  Saturday night I had carbs with my meal, and Sunday I ate like a normal person.  We went to a BBQ on Sunday afternoon and I had plenty to eat.... but plenty to drink!
 
I got up for work yesterday and I was dying.  I actually still felt drunk!  I daren't drive.  I made my excuses at work and said I was a bit off it and I'd work from home!  So I didn't train yesterday and I didn't stick to any kind of diet.  I don't think no carbing with a monster hangover would be a good idea!
 
I'm back at work today, but out and about tomorrow and in London on Thursday.  That leaves me with 2 days to train!  I'm taking my kit with me tomorrow and if I'm back early enough I might train on my way home..... or.... as it's not early a start I might do a session before I leave.  Or even both to fit it all in!  Totally messing up my progression and adding weight every week.
 
Today was really the only morning I could have done cardio, so I just didn't bother and got some extra sleep.
 
To make matters even worse, tomorrows meeting is over lunch so there will be sandwiches and stuff.  It's with some big bosses, so I will eat normal as I don't want to faff around explaining why I can't eat bread.  On top of all that, I'm driving a collegue there and back so I can't really eat in the car before or after.  I mean, I can.... but I don't know this guy so I don't want to get there and crack the chicken or egg mayo out while he's sat at the side of me!
 
Then it's London on Thursday.  Part of me is very tempted to have a week off any kind of diet and just eat normal for a few days.  But I've decided against that and I'm going to avoid carbs, other than a few sandwiches tomorrow.
 
I will eat carbs Saturday evening/Sunday again and then hopefully have a normal 5 days of cardio, training and eating.  And try to get back to normal.
 
I HAVE to make it to the gym tomorrow somehow.  And the more I think about it, the more I think a morning session is the best idea.  If I hit any traffic coming home, I won't have chance to go after.  I'll have a think and work a training routine out before I go.
 
Rant over!
 
 

Pictures above looked really good mate. Im impressed!

Hey brittas,

looking good mate, i have been following your journal for sometime. I want to get as cut as you. Any advice you can give me on training and diet would be great ? You seem to get great results.

ste1984


Pictures above looked really good mate. Im impressed!

Cheers mate.

The Big Chew


Hey brittas,

looking good mate, i have been following your journal for sometime. I want to get as cut as you. Any advice you can give me on training and diet would be great ? You seem to get great results.

Difficult to advise mate, without knowing your stats etc.  If you read the last few pages of the journal you'll see how I dropped the weight........ low carbs, weekly refeeds and lots of cardio.  Low carbing isn't for everyone so i don't go round telling people to do it, but it certainly works for me.