great progress mate

well done

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Awesome progress mate. Like the look of some of your meals as well mate.

Thanks guys, much appriciated!

Tonights meal was 150g chicken, all the usuall veg along with some light cream and 2 tble spoons of parmasan cheese. Low carb high-pro fat meal. Was very tasty too!

13 week Road to Ibiza cutting Journal!!
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Justicar, you ate the MAN! Jsut had no oats this morning and went to work and I didnt feel a crash at all! hehe, been suffering from this for ages too mate, about 2 years, been for 2 blood tests and all was clear and you sorted it out 4 me hehe!

Cheers mate!

13 week Road to Ibiza cutting Journal!!
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3 years progress

Tea tonight:



Salmon, sweet potato & veg with a with Mustard & Dill Sauce.

Work was ok today, stiff neck is going very slowly, gunna go to gym later and do some light work and see how it is.



Diet today:
7am
3 scrambled eggs with tspoon of butter & creme fresh
1 pice of burgen bread
Pear
green tea

10am
1 peice burgen bread
60g chicken
100g quark
1 oat cake
handfull of nuts (wallnuts, almons & cashew)
Pear
2 cups of green tea

Same as 10am but with apple instead of pear

4.30 am the meal above.

When I get home after gym at 8pm I will have omlette pizza

And at 10pm I will have some quark

13 week Road to Ibiza cutting Journal!!
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3 years progress

ok gym went ok tonight, neck felt ok

Going to change my routine for 6-8 weeks as I dont wanna train to heavy as Im getting lots of injuries whilst cutting.

SO Im gunna do this:

3x8
Monday:
Chest n back
BB bench
Incline DB press
Chest dips
BO row
T bar rows
Pullovers

Wednesday:
Legs
Back Squats
seated leg raises
SLDL
standing calf raises
Seated Calf raises

Friday:
Chest n back
Deadlift
Chins
Close grip cable row
Incline BB press
Flat DB press
DB flyes

Saturday:
Shoulders Bi's & tri's
Standing BB shoulder press
rear delt row
Dumbbell Lateral Raise
Arms will just do whatever I feel like, if there hammered I wont do them at all.

Ive done this routine in the past and made amazing gains in size

After gym tonight I had scrambled aggs with peppers & onions. I also had a good wack of fresh pinapple

13 week Road to Ibiza cutting Journal!!
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3 years progress

ORIGINAL: samcim

Justicar, you ate the MAN! Jsut had no oats this morning and went to work and I didnt feel a crash at all! hehe, been suffering from this for ages too mate, about 2 years, been for 2 blood tests and all was clear and you sorted it out 4 me hehe!

Cheers mate!

:) No problem sam.. this kind of thing won't show up in a blood test, nor will the majority of doctors, nor I daresay dieticians, nutrionalists or PTs talk about this (depending on education and experience). but the simple truth is that every food is suspect and can potentially cause problems of one sort or another; the maxim to follow is something like "if you eat it and you feel like sh-t, don't eat it".

oats are touted as heart-healthy, energy-giving and all that, and while I agree for those who can tolerate them they're fine, but they are still a processed grain, and it is grains (cereals, breads, pastas etc) more so than things like potatoes and sweet potatoes which tend to cause problems in individuals with appropriate carb (in)tolerances.

either way, I'm really glad it fixed your problem.. over time you can try different carbs, or different amounts, but for now stick with your current breakfast formula. I think the perfect breakfast is a tyrosine-rich protein (eggs and/or steak!) and fibrous carbs to stimulate the digestive tract early in the day (I have broccoli/sprouts/both for breakfast with bacon and olive oil..).. leave the oats and milk for the kids. ;)

My journal at: http://www.muscletalk.co.uk/m_2385653/tm.htm

Ok diet change as of monday, as Ive got absaloutly no energy in work and I find the more energy I have, the harder I can work & more work = more money

Obviously this will only be for the days I work, I will reduce the carbs alot! and the total amount of cals on no work days

So its:

7am
2 slices of burgen bread
4 scrambled eggs
1 Orange
Green tea
2 fish oil caps
500 cals
35g protein
30g carbs
20g fat


10am
130g chicken
1 cup of cooked brown basmatti rice
1 apple
2 fish oil caps
500 cals
35g Protein
60g carbs

12.30pm
130g chicken
200g roasted sweet potato
brocolli
1 pear
fish oil caps
450 cals
35g protein
55g carbs


3pm
130g chicken
1 cup of cooked brown basmatti rice
2 fish oil caps
420 cals
35g protein
50gg carbs

5pm
150g salmon
large mixed veg
400 cals
40g protein
15 carbs
13g fats

8pm
Pizza omellete with 50g beef & veg
(3 eggs, mixed peppers, onions, chopped tomatos & sprinkle of parmazan cheese)
420 cals
35g protein
20g fats
minimal carbs

10pm
1 tub of quark
1 spoon of natural yougart
2 fish oil caps
170 cals
25 protein
10g carbs

Cals 2900-3000 cals
Carbs 220-250g
Protein 230-250g
fat 50-70g


Think these sums are right, but hay, Ill try it for 2 weeks and see how I get on, as long as Im loosing weight im cool

As you can see, Im tapering the carbs after work and upping the fats. saturday & sunday I will lower the carbs and cals.

What you think Justicar?

Ive tried high fats in work and still no energy, so I must be a carb burner???

My job is very strenuous and I NEED carbs for enrgy in work, I was just wondering what you think of the diet mate. I will easy burn fat on 3000 cals a day.

13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!

3 years progress

ORIGINAL: samcim

Here is a back picc just under 5 weeks apart.



See a diffrence?

Great difference in 4 and a bit weeks mate.

Some of those meals look the business, nice one for posting the ingredients

Crasher

Np's mate, and thanks!

13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!

3 years progress

Done shoulders routine today. Went good

Diet all been good so far, dont think Im going to loose any weight this week cuz I lost it a little at the beginning of the week

13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!

3 years progress

Excellent progress mate.

Feel the fear, and do it anyway!

http://www.englishpowerlifting.co.uk/index.html

ORIGINAL: Formerly Known as Old Git

Excellent progress mate.

Thanks OG!

Ok, as I thought no weight loss this week Not too happy but I did loose my diet alot early week, I suppose Im lucky not to have put on any weight

Waist is still the same too.

Goal for next week is to get down to 18st, Im still holding water from the sh!te food I eat early on in week so a couple of ib there I recon. Gunna really nail the diet this week.

Done 40min jog today at 9am brfore food :)

For breakfast I had 4 eggs, 1 slice of burgen bread & 2 rashes of turkey bacon.

Mmmm

13 week Road to Ibiza cutting Journal!!
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ALso this new workout is making me really sore lol! Not used to higher reps lol! really feeling the burn

13 week Road to Ibiza cutting Journal!!
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Saturday I done the 40 mins run at 9am, and also done 40 mins fast walk sat night.

Went to the gym and done weights today about 10am

Done chest and back (workout 1)


Here is my meals prep'd for tomorrow.



10am, 1pm & 3pm meals

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plain chicken & rice

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Yup, I add a little sauce to it after I heat it up, usually chillli sauce or a little hetchup, I acually like it like this!

13 week Road to Ibiza cutting Journal!!
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thats fine then, plain chicken and rice should be banned from any BB'ers menu

What i usually do is when i cook the rice ill add something like cumin or a stock cube to the water or even curry powder to give it some flavour

Im guessing tomorrow is high carb day too

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Nope, thats my usuall eating in work now, my low carb days are when I dont work, I also cut my carbs after my 3pm meal as I just use them now for work. On sat and sun, I will try to keep my carbs as low as I can.

I needed more carbs in work mate, as I was VERY lethargic and couldnt make any money

My diet is up the page a bit

13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!

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Yeah i saw that mate, looks a good diet to be honest

Hey did you try out the soup?

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