**** no, went to a christning today so was out by 11am, will try it wednesday mate and Ill cook it for the wife too

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no worries mate

i made something else today soup wise, curried swede and leek, definately a interesting creation looks like korma sauce and tastes like it too

www.undergroundmuscle.co.uk

Heh, sounds nice, always up for a recipe mate, what is it?

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still typing it up as it goes, should be done by tomorrow for you to give it a go

www.undergroundmuscle.co.uk

Cheers matey!

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ORIGINAL: theiopener

plain chicken & rice

LOL that pic just gave me a cold shiver down my spine

I was eating the same with a little sauce when I was cutting,, was not bad the first week or 2, but every week after that was a chore!

 

Hey Sam,
Thanks for all your very detailed advice. I have a routine taken from "Westside for Skinny bastards) that is very close to what you recommend, but it's on a 3-day split. That suits me since I like jogging and in may I will start training for a marathon, so I will need all my leg muscles!

The meal plan you suggested is also very close to the hours that I would work around. Thanks for that. That is going to be more complicated and I have to sit down and plan how I am going to get all that food ready for the week, etc.

Regarding your pictures. You are right to try to take pics without flash. The best advice I can give is to:

• Find a natural source of light, such as a window or outdoors. An overcast sky actually works better because the light is diffused and it doesn't produce harsh shadows or high contrast. Overcast will give a nicer balance.

• Use the highest resolution possible with your camera and crop later. You can take full body shots and then crop in on the parts you want to display if you want. Or you can take individual body parts.

• use a table top tripod to steady your camera. there are some cheap versions of it. Here is one that is more expensive, but has flexible legs that can hold on to poles or just sit on a talbe top: Mini Table top tripod

• stand in front of a plain background such as a white wall, or even bedsheets hanging out to dry in the back garden. But this is not absolutely necessary. I know it is difficult to find this some times.

You pictures are not that bad in a any case. The point is that they show off your body and it looks smoking! Why do you black out your face though? I guess some people are more private than others.

I am a graphic designer by profession so I deal with photographs daily. If you ever need help with editing your pictures, like cropping, correcting colours, or brightness, let me know. I can do that for you.

I will subscribe to your forum, as I am very inspired by your transformation.

JC

a) December 08
b) December 08
a) 16 Feb 08

The last

Yeah Im a bit more private matey, hay thanks for the info, much appricated!

Sam

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Ok, update, Diets been really, really good lately, I think I got it now Diet feels great, loads of energy in work and not hungry at night on low carbs! Great news! Seems this is working very well for me.

My diet is the one above, My dinner in work (12.30 meal) I try to change. For example Yesterday I had ratatteue (sp?) with sweet pots & chicken mm lol. Tomorrow Im having roasted chicken with garlic, tspoon of butter & a squeeze of lemon & roasted sweet potato with rosemary Each meal Ive kept around 400-500 cals to keep below my 3000 cals a day. I can cut on this with all the energy Im using at work and I do weights 4 times a week and cardio: jogging for 40 mins on off days 4 ties a week and 15-20 mins cardio right after gym. This is a lot I know but my body is coping well

Yesterday in the gym I done:

squats
60kg @ 20 reps
100kg @ 15 reps
140kg @ 12 reps
180kg @ 10 reps
200kg @ 6 reps

Front squats
15 reps @ 60kg
10 reps @ 80kg
10 reps @ 90kg
8 reps @ 100kg

Straight leg DL
15 reps @ 60kg
12 reps @ 80kg
10 reps @ 100kg
10 reps @ 140kg

Seated leg raises
3x12-14 the whole stack

Also done standing calf raises & seated calf raises, this took about 1 hour.

Done 15 mins cardio right after

Today I done 45 mins fair paced jog with my dog My cardio and leg power are much better since quitting the 5x5, it seemed my legs were always battered on the programme. Great programme for bulking I found it hard for cutting tho.

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You may have answered this earlier, but what are you referring to when you say 5x5?

a) December 08
b) December 08
a) 16 Feb 08

The last

check out:

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

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Thanks Sam. That's a lot to read and I am trying to understand everything.

So Obviously you feel this worked out for you OK? Do you think it would help someone with my physique. I do want to bulk up and wouldn't mind a body closer to what yours looks like. especially that "v" shape in your hips above the top of your shorts.

a) December 08
b) December 08
a) 16 Feb 08

The last

Yes mate, it will be great for someone your size, perfect really!

Its bacic compound excersises, just what you want starting out, and for the rest of your training, biginner & advanced, you should always do heavy compound weights, no need for isolation IMO.

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And your legs will get REALLY strong on this workout, trust me, mine are!

13 week Road to Ibiza cutting Journal!!
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Great. Now I can't wait. I will read all the material and figure out the routine for me. and will start it after I finish next weeks workouts.

a) December 08
b) December 08
a) 16 Feb 08

The last

iTrain why do you feel the need to change everyones Journal title when you post , makes it hard as heck for me to follow them now

Sam my good fellow, how are things progressing with your good self?

www.undergroundmuscle.co.uk

Awesome progress you've made there dude. Quick note, try sprinkling some chicken oxo over your chicken before you cook it, bloody bootiful!!

ORIGINAL: theiopener

iTrain why do you feel the need to change everyones Journal title when you post , makes it hard as heck for me to follow them now

Sam my good fellow, how are things progressing with your good self?

Ah, sorry about that. I didn't realize that I was changing every post. I thought it was just the title of the post. I will stop now. Thanks for pointing it out to me.

a) December 08
b) December 08
a) 16 Feb 08

The last

ORIGINAL: iTrain

Great. Now I can't wait. I will read all the material and figure out the routine for me. and will start it after I finish next weeks workouts.

Great stuff mate, let me know how your getting on

ORIGINAL: Lancs_Mick

Awesome progress you've made there dude. Quick note, try sprinkling some chicken oxo over your chicken before you cook it, bloody bootiful!!

Cheers mate, yeah will do, got a batch to do tonight, I acully like plain chicken & rice, Im always bloddy hungry so I will eat ANYTHING tbh lol!

ORIGINAL: theiopener



Sam my good fellow, how are things progressing with your good self?

Good good mate, lost it a little last night and had a little cheat in the wey of 100g of shreddies & a little milk, its hardly a cheat but thats how serious I am at the moment heh!

So all going well my freind!

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Diet been good today, feeling hungry quite alot maybe its the EQ, gunna cut that sucker out!

Going to do shoulders in 1/2 hour

13 week Road to Ibiza cutting Journal!!
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