Started weight loss diet yesterday after buying a XL T-Shirt and having my belly protrude further than my chest!

Fatty pics:

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I'm here to attain not maintain

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I'm here to attain not maintain

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I'm here to attain not maintain

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I'm here to attain not maintain

Am about 16st 9lb in these pics taken an hour ago, (with extreme sunburn on arms!).

Would like to get down to around 12% bodyfat so I think I mayneed to get down to 12.5st or thereabouts.

Training is done on a 9 day cycle

Legs
Chest
Back
Shoulders & abs.

Sessions usually take about 15-20 minutes max, example of legs sessions:

Squats put say 120k on the bar and go to falure, rack it for 10 seconds then go again then start dropping weight until I rep out with 60k to absoloute failure

1 set of hack squats done in a similar fashion

1 heavy set of leg extensions or leg curls, (rotated weekly).

1 massive drop set standing calve raise.

I'm here to attain not maintain

I wouldn't have said you'd need to drop to 12 and half stone Odyysey. 13 and half would prob be around 12% for you

HIT with Rightyho

Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.

Journal R.I.P.

wisha could get to your weight chief am tryin to go the other way and get to about 15 1/2 stone by end of year, sittin at 14 the now

incline bench 105kg x8
deadlift 180kg x1
squat 180kg x6
military press 80kg x6
14 stone-15% body fat
GRRRRR!!!!

ORIGINAL: RACK

I wouldn't have said you'd need to drop to 12 and half stone Odyysey. 13 and half would prob be around 12% for you

You think so mate?

That would be best case scenario!

I attempted to lose the pud last year and although I went from 15st9lb to 13st8lb there wasn't much sign of abs but then again this year I am stronger and training "properly" so hopefully there will be a bit more muscle tucked away.........(hopefully).

I'm here to attain not maintain

Sounds just about the same as me last year too mate. I was prob about 15% at just under 14st, this year I'm a lot stronger (again same as you) and a lot bigger so I think 13 and half stone would be about right for you.

What kinda diet you following?

HIT with Rightyho

Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.

Journal R.I.P.

8am bowl of oatibix, 1 egg yolk + 6 egg white ommlette

10.15 sugar free red bull

10.30 train

11.00 2 weetabix + 2 scoops whey in water and half a banana

12.30 steak/chicken, 1 carrot, more oatibix

15.30 2 scoops whey, 1 tsp peanut butter, 3 fish oil caps

18.00 tuna salad, tsp peanut butter

22.00 250g fat free cottage cheese, 5 fish oil caps.

Worked well for me last year but when I got under 14st I felt as though I was losing to muchmuscle and strength was dropping so am gonna read up on higher carb weeks/months etc.

I'm here to attain not maintain

Looks clean enough mate.

HIT with Rightyho

Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.

Journal R.I.P.

Cheers mate, I just wish I had the genetics to get away with munching crap a few days a week but hey ho gotta make the best of what I've got and all that!

Been reading through your journal and I must say I admire your will power to get by on that low amount of carbs! I'm sure mine will drop after a couple of months, will be reading your entire journal everyday then to stay on track!

I'm here to attain not maintain

Thanks mate. As for the carbs it's just something I gotta do cos as soon as I eat them I turn into a sponge and soak up everything.

I used to follow a diet really strict for 6 days then have a "crap day" 1once a week. I'm sure I've read a study somewhere that says it helps when dropping weight as it keeps leptin levels up, and keeps your body guessing, so to speak.
Give it a try.

Oh and I wouldn't go reading my entire journal, last 10 pages are of me whining, but will be a better read from now on LOL!!

HIT with Rightyho

Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.

Journal R.I.P.

Just done shoulders:

Seated dbell press, 30kg dbells for 7 reps, (spot on last one). Then put the seat to abosolute flat back and straight into 20kg dbells to failure.

Straight into 10kg dbell lateral raises to failure, drop weight to 5kg dbells then to 2.5kg dbells.

Weighted rope crunch then 10 minutes on the cross trainer and some deep stretching.

I'm here to attain not maintain

Did 40 mins ss cardio this morning before breakfast. Will stick to 2-3 times aweek of 40 minutes for a few weeks to see how I go as my groin tends to flare up when I do cardio more than that. Have no idea why it does it as I stretch everyday and never have issues with any of my lifts, must just be my crappy genetics again!

Will defo have a "cheat" meal on saturday as the gf wants to go cinema and eat somewhere so will try and angle her towards Nandos so at least I can get the protein in! I wouldn't be able to do a cheat day as I know I'd take it as licence to binge. Maybe a bit further down the line but I think 1 sh!t meal a week will have to suffice for now.

I'm here to attain not maintain

Back today:

Underhand grip pull downs, didn't count plates but was heavy to failure with 2 drop sets

bbell rows 80k to failure, 30 secs rest then another set

Close grip, (triangle attatchment), cable rows, 12 bricks to failure then did knocked 3 bricks off and went again.

Deads 140kg x 5 very slow and controlled reps

dbell shrugs 35k dbells to failure, 10 secs rest then went to failure again.

30kg bbell curls to failure, dropped to 25 and went again

10 mins fast walk on treadmill

Deep stretching.

Was/am in furious mood due to a combination of work and my mother snooping around at home. Thought session would be awful but I was very focused in the gym and it wasn't even bothering to make any attempt at counting reps. Was focused purely on form and it had paid off with back still nice and pumped.

I'm here to attain not maintain

Sometimes best not counting reps mate, that way you just keep going until total failure

HIT with Rightyho

Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.

Journal R.I.P.

Chest today:

Dbell flyes, 25k dbells to failure with spot on last 2.

Pec dec 10 bricks to failure, dropped to 6 then failure.

Seated chest press, 15 bricks to failure then dropped down to 8 and failure

Weighted ab crunches, reverse crunches.

20 mins x-trainer then stretching

Good session again, think I may blow all pressing movements movements out for chest as I seem to put too much shoulders into them. Flyes seem to give me better development and definatly get more out of each rep.

Am gonna book into the docs on Tuesday as mood is worsening and feels like depression is coming back. Got a bottle of JD and a bag of sniff here as well but may for go those as will send me silly.

I'm here to attain not maintain

~Legs

L/ext 10 bricks to near failure

squats, 4 sets to failure with 100k, 2nd set was not very stimulating in terms of muscle recruitment but all others went to plan.

Hack squats

40kg to near failure twice then repped out on empty machine super slow 10 down-10 up.

then 1 heavy set on leg ext with 13 bricks and then 1 contraction hold with 8 bricks for about a minute,

1 set seated leg curls, started with 11 bricks then dropped to 7 and repped out.

standing calve raise, 12 bricks to failure twice then did bodyweight to failure.

Deep stretching then home.

Cheated on 4 meals over weekend mainly due to extreme stress and me attempting to come off Prozac. Not a good combination!

I'm here to attain not maintain

Shoulders:

dbell laterals 10k 5 reps straight into 5 k to failure, done twice.

straight into standing dbell press with 20k dbells to failure, only got 5 reps on 2 sets, admittedly only 20 seconds rest but was amazed at how much the pre-exhaust laterals took out of my power. The 20k's felt more like 35's!

Then did 1 set on smith machine presses with 50k to failure but seemed to lose focus and called time on the weights then. Did some ab work and 20 mins fast walk on treadmill then stretching.

Progress seems to be slow as am feeling fatter than before I started diet!

I'm here to attain not maintain