Road To Leanness & Cover Model Look! NEW PICS PAGE 2 & 3!!

Meal 4 - Pork loin + Chicken Breast (with spices added) With Boiled Potato's + Veg.

Meal 5 - Low Fat Yogurt + banana + green tea
Meal 6 - this will be a protein shake before bed!

Banksy's Shapeup Journal 

Late Wake. but what the hell its weekend!

Wake 12.30 - Glass of water / Multi Vits / Omega 3,6&9 
Meal 1 - 4 Weetabix with semi skimmed milk + Green Tea
Meal 2 - Protein Shake in water + 2 Boiled Egg Whites
Meal 3 - Ham + Lettuce Sandwitch + Banana (Whilst on train home from uni)
Meal 4 - Tomato & Basil Chicken Pasta + Bottle water
Meal 5 - Chinese Special fried rice with chicken beef & pork (cheat meal) :)

Wish i had more people giving me advice in here :(

Promise pics will be up soon!

Banksy's Shapeup Journal 

Come home from uni for the weekend, so had a big night out last night with the lads!

woke up around 12ish! and drank a **** load of water.

Meal 1 - 4 weetabix with semi skimmed milk
meal 2 - protein shake
meal 3 - ham sandwitch
Meal 4 - chicken/potato/veg casserole

not eaten a whole lot today, felt ill all day. 

will have have a shake before bed and an early night tonight! with maybe some fruit and low fat yogurt in between!!

Banksy's Shapeup Journal 

Lots of drunken escapades young man! Diet looks good.

I'd personally do chins/weighted chins over lat pulldowns.

Jimbo

Formerly 'lil_jimmy'

haha yeah i know, need to cut down, but im a student! lol, ive decided just one day a week now!

but thanks for stopping by, pics will be up end of this week sometime!

Banksy's Shapeup Journal 

WEEK 2!

Woke 11am 
Meal 1 - 4 weetabix semi skimmed milk
Meal 2 - Protin shake
Meal 3 snack - tin of tuna

TRAIN - Chest/Hamstring/Calves

Machine Chest Press 3 sets
Flat bench press (Smith Machine) 3 sets
DB Press
Cable flies
Hamstring Curls
Calve Raises

6Mile Run + Ab workout - i came home from uni for the weekend, just nipped to the local gym, was really busy and didnt really get to do as much as i would have liked, such as stiff deadlifts etc. but back to my gym tomorrow!!!!

Post workout - Protein shake
Meal 4 - ham sandwitch with lettuce & salad cream (eek!) + 4 boiled eggs (1 whole) + banana and probiotic yogurt

wonders what to have for dinner! :)

-Ash-

Banksy's Shapeup Journal 

Meal 5 - Tin of tuna
Meal 6 will be a protein shake before bed!

Banksy's Shapeup Journal 

Meal 1 - 4 Weetabix
2 bottles of water in between meals
Meal 2 - 2 Large chicken breasts in wholemeal pittas & lettuce + 1 banana + Green tea
Meal 3 - Hand full of nuts + Low fat yogurt

TRAINED - Back & Cardio

Lat Pulldown front
1 set 75kg 10reps
1 set 85kg 10reps
1 set 90kg 6 reps
1 set 822.5 8 reps

lat pulldown rear
3 sets 67.5 10reps

Narrow grip row
3 sets 75kg 10reps

wide grip row
2 sets 25kg 12reps
1 set 35kg 12 reps

Intense Cardio session

5 mins treadmill
3 mins arm rotary machine
5 mins bike  sweated soo much today! awesome workout!

Meal 4 - PWO Double scp Protein shake + Dextrose
Meal 5 - Large chicken breast (pepper & nandos sauce) + sweet potato + veg

-Ash-

Banksy's Shapeup Journal 

i feel like i have eaten sufficient amounts today, but im feeling hungry after my main meal of the day, and sometimes this gets quite regular.

is it ok for me to eat again, as my aims are to try and cut body fat but getting leaner/adding muscle?

cheers guys

Banksy's Shapeup Journal 

i feel like i have eaten sufficient amounts today, but im feeling hungry after my main meal of the day, and sometimes this gets quite regular.

is it ok for me to eat again, as my aims are to try and cut body fat but getting leaner/adding muscle?

cheers guys

Banksy's Shapeup Journal 

Yesterday - Wednesday - REST DAY!

Diet was just as usual.
Meal 1 - 5 Weetabix with skimmed milk + green tea + omega oils + multi vits
Meal 2 - Large chicken Brest + 2 slices wholemeal bread + lettuce
Meal 3 - Tin of tuna
Meal 4 - Large chicken breast on Bed of basmati rice
Meal 5 - Double Scoop Protein Shake

Snacks in between where chicken and nuts.

Banksy's Shapeup Journal 

Meal 1 - 1:1 Porrige Oats + Skimmed Milk + Green Tea
Meal 2 - Large Chicken Breast + 2 slices wholemeal toast with lettuce
Meal 3 - Tin of tuna 2 boiled eggs low fat yogurt

Trained - Shoulers

Shoulder Press
Lateral raise
Front Lifts
Shrugs

Wasnt feeling to good so lifted what i could and forgot my phone so couldnt record.

Meal 4 - Double scp protein shake + Dextrose
Meal 5 - Chicken Fajita's + Basmati Rice
Meal 6 - apologies - i ate a meat feast pizza. had cravings. first bad meal in a looooooooong time.

Banksy's Shapeup Journal 

Guys,
dont worry ive still been training, just been busy with uni work to post my journal up etc etc...lol

although my camera suckkkkssss assssss, phone camera 3.2mp lol

here we go...










comments please

Banksy's Shapeup Journal 

COMMENTS AND CRITISM WELCOME!

Banksy's Shapeup Journal 

Looking at the pics, i am working towards the stage i want to be at. i used to be the skinniest thing ever. i want to go for the cover model look, can anyone recommend a different shake for me?

currently taking Met-Rx
Cheers
-Ash-

Banksy's Shapeup Journal 

You look lean enough to me lol, get bulking again :)

ste's new journal
Lets get it on..  

you look very lean good back as well

Thanks Guys.

New bulking stage starts from now!

New Routine - 90 sec rest in between sets
 
Day 1-Chest/Calves
Day 2-Hamstrings/Abs
Day 3-Shoulders/Arms
Day 4-Quads/Abs
Day 5-Back/Traps
 
Monday
Incline Dumbbell press – 3
Decline Bench Press - 3
Flat Bench Press – 3
Flat bench flies – 3
Clave Raises – 3
 
Tuesday
Stiff Leg Deadlifts -3
Leg Curls -3
Abs
 
Wednesday
Seated Military Press (with dumbbells) - 4
Lateral Raises - 3
Shrugs - 3
Standing Barbell Curls - 3
Preacher Curls (with dumbbells) - 3
Skull Crushers - 3
Dips (weighted) - 3
 
Thursday
Squats - 3
Leg Extensions - 3
Abs
 
Friday
Deadlifts - 3
Lat Pull down (Front) - 3
Seated Cable Row - 3 

Diet will remain pretty much the same in what i eat, just more volume!

Banksy's Shapeup Journal 

Looking great bro! You're in a great position to add some serious mass now on your bulk.

Thanks mate, yeah i hope so! never been a big bulker. naturally always been skinny. took alot of efffort to get this far!

Banksy's Shapeup Journal