Looks like you woke up a few hours before me!

The face stuffing, will it be clean and healthy or are you just having a cheat?

Tee Total 2008 Member #6

healthy mate, cheat week is over.
i feel like ive got the form right in my various excersises so now i want to sort my diet out.
i need to figure out what foods i can store in the fridge made for the next day and what foods i can make quickly in the morning.

its a pain as the place i live i only get half the fridge... seems like a lot but it soon goes.

going to look at drinking some of these shakes as well to up my calories as im just not eating enough.
going to try and eat as little junk as possible til xmas now. i know it goes to pot over xmas BUT good thing for me is my bro in law trains that im going to stay with and he makes me eat nothing but turkey, ham, and what ever other fresh foods hes cooking so its all good D cheery brandy is my demon though out in spain lol

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simple breakfast >

banana
peanut butter
300-400ml milk
scoop whey
100g oats
chocolate powder

blend it.

drink
though if you dont want so many calories replace the milk with water.

"Progress journal"
Get in, 4 plate deadlift done for reps!

"My Hero"

Can of tuna, pint of OJ, blend it, down it and shut the hell up!

Tee Total 2008 Member #6

apollo mate, id rather chop my balls off and blend them than drink that

"Progress journal"
Get in, 4 plate deadlift done for reps!

"My Hero"

hey would you like some assistance with a high calorie nice tasting shake my good man?

www.undergroundmuscle.co.uk

yes mate :)

ive been using the blender loads but nothing is tasting nice.

i made one with peanut butter, chocolate whey, milk, oats and bannana and i puked :(
tasted like powdered ****e.

so i got myself 4litres of pure orange juice and im trying to make nice smoothies... made one that was orange, strawberries, strawberry protien, weetabix, bannana and drank that... just about stayed down but wasnt very nice and needed sugar.


just to update the journal... i havent worked out this week as ive had a massive week at work. had to dig up greenwich crossing and relay 16 curb stones as well as just over 2500 blocks and the concrete base... safe to say my arms, back and shoulders were dead all week.


if i pre blend up some omellette mix is that alright to leave in the fridge? if so, how long for?
i cant use the blender in the morning as im up at 5:30-6am and i will wake the woman whos flat it is.

or, could i cook up scrambled egg the night before then just reheat it the next morning???
how many days can food be left in the fridge? ive always cook stuff the same day but if im to start eating a lot more i will need to pre cook everything.

im going to start taking pots of pasta to work with me as well for more carbs.

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cool i shall get to work for you tonight and post up the bits for you tomorrow

Anythign inparticuliar you like mate?

omelette mix is fine to leave in the fridge for around 24-48 hours tops, just dont eat it raw

You can cook the scrambled egg as well and let it cool down naturally and fridge it and eat it in the morning or heard boiled eggs work well.

Or make up a large shake and fridge it for the morning

Pasta is good mate, have you tried some brown rice with a Oxo cube thrown in as well?

www.undergroundmuscle.co.uk

not tried the brown rice with oxo... tried just brown rice but found it quite hard... not what im used to :)

im so used to tasty junk food that all this fresh food and good cooking is taking some getting used to!!!! :)

shake wise i drink a lot of milk... i like yoghurts, always like yop and stuff like that.
only things im finding hard to mix with is blended oats weetabix and peanut butter...
its not so much the texture... its the weird powdery taste everything has when im trying to drink it... and the smell

ive got some smoothie recipies here from men fitness from a while back:

250ml pure orange
100g strawberries
2 scoops whey
flaxseed
olive oil.

another is:

500ml milk
1 bannana
100g strawberries
flaxseed and oilive oil
2 scoops whey.

not sure what these taste like yet.... or how many calories etc they would be giving... ive been trying to add oats or weetabix to these mixes.

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yuk!

Flaxseed and olive oil, thats gonna taste rank!

I shall get to work for you on something thats gonna be high carb and high calorie as i know youre a labourer. Not to mention taste decent!

PB doesnt go well in a smoothie and its a acquired taste IMO when it comes to shakes, generally best to mix it with chocolate powder

www.undergroundmuscle.co.uk

nice one :)
im going to stuff a steak with brussels and potatos in a little while so i will have plenty of time tonight to start drinking a few of these things :)
im going to cook up all the eggs ive got here as well to eat tomorrow.

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tbh you can drop the pb and get fat elsewhere, without it its simply just banana and chocolate!

"Progress journal"
Get in, 4 plate deadlift done for reps!

"My Hero"

all that fruit i bought has gone mouldy.
im not ****ing happy.

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right.
been a bit quiet i know. been really hectic with work and not had much time to update this.
been sorting my food out more. now eating more weetabix for breakfat and eating 2 chicken breats at dinner instead of one... just slowly making my meals bigger each day/week.

not done much excersise tonight... pulled a muscle in my groin on the weekend so im trying to stretch a bit... amanaged 20 rep squats with 20kg 3 times
got a bit too painful so just stretched a lot and did 3 sets of 50 reps doing calf raises.

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just to add. weighed myself today. im now 10.8.
not sure what a .3 increase is.

even though my weight isnt going up a lot im getting a lot of comments from my family saying i look like im putting on weight and look healthier etc so im happy that my body seems to be changing :)

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right, update for my slack journal.
been slacking quite a bit to be honest as ive been working on site from 6:30am til 8pm and ive not had any time for training and im shattered!

BUT, the good news is i finished yesterday and ive been eating like a horse at work.
im off to spain tomorrow so im going to do a full body workout and completely smash myself. im looking forward to it later.
im going into town to buy a ruksack as im going to fill this with rocks in spain and use that to train with. im also going to be stuffing my face silly out there... im looking forward to all the good spanish food.
ive also got to get a skipping rope and im going to learn to skip whilst im out there. i used to do it as a kid but ive long forgotten how its done.

when i come back from spain i hope to be 100 times more focused on the training. ive had a lot of things to sort out this year and a lot of set backs but i see 2008 as being a good year for a change :)

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oh i forgot to add that i weighed myself this morning
im now 66.6kg or 144lb's i think it was. (10.10st)
im really happy with that. ive gained about 1kg in the past month even though my routine hasnt been very strict.

just to add i weigh myself in the morning before eating and after ive emptied lol
so im up roughly .5st. i never know wether to measure things in st, kg or lb's lol so im doing all 3 from now on.

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ok well tonight i want to smash it... its a late training time but im staying up til 4am for my flight so nothing better to do than eat train and play the xbox :)

ok, doing a full body tonight:

bicep curls: 8 x 27kg 8 x 27kg 8 x 27kg (+7kg)

bent over row 8 x 37kg 8 x 8 x 47kg 8 x 47kg (big increase)

lat raise, superset with shoulder raise/press 8 x 22kg (11kg per dumbell) 8 x 22kg 8 x 22kg

upright row 8 x 27kg 8 x 32kg 8 x 32kg

deadlift 8 x 85kg 8 x 85kg 8 x 85kg

shrugs 8 x 85kg 8 x 85kg ( had to stop after a complaint from the neighbour! lol... my room is above hers and apparently 85kg htting the floor at 11pm is keeping her awake.)

im now shattered. pwo shake and some food as im now starving again!
im happy though, many pb's there :)

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after reading lots over xmas etc im going with a new routine.
sticking with 5x5 and following frankies routine.

Monday
Deadlifts 5x5
Barbell bent over Rows 5x5
Barbell Curls 5x5

Wednesday
Flat Barbell Benchpress 5x5
Dumbell Shoulder Press 5x5
Close-grip Bench Press 5x5

Friday
Squats 5x5
Dumbbell Stiff Leg Deadlift 5x5
Calf Raises 3x12
Crunches 3x12

going to keep my sessions short but heavy and sort my diet more.

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been to sainsburys.
tuna is halfprice and so it the microwave rice.

so had myself a new meal

250g basmati rice with sundried tomatoes.
100g satay chicken on sticks.
1 pint pure OJ as i was thristy
going to devour some yoghurts in a min.

rough breakdown 26g pro, 70g carb, 6g fat plus whatever the yoghurts give me.

first of the new workouts in an hour.

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