Going to start the new diet in a week when i break up for study leave.
Using the journal to just keep track of my lifts.
Aim to lift weights 3 times a week
Aim to do cardio 3 times a week
Looking to lower body fat% and retain muscle.

Wake 10am

10am 1 scoop whey protein in water

10:30 Breakfast Wholemeal Bread Bap
3 egg whites + 1 egg yolk scrambled [Egg-white omlettes]
200ml skimmed milk
100ml orange juice

12 30pm 1/2 tinned chicken/beef etc
2 oatcakes
Apple [banana, orange]

2:45 pm Fish granary bread bap/rice/cous cous/mayo
2nd Part of chicken/ beef etc
Huge salad
1 oatcake

TRAIN (3:45)
Immediately post workout 2 scoops whey protein in water (about 5pm)

7.30pm Evening meal - like i said meat with potatoes and vegetables (keep the size of the meal down)

10.30 - 11pm 2nd part of fish + quark


In [] are foods i coudl vary instead of the stated.

19-05-08
Weight:- 90.0 kg
Bench Press
3 X 80kg
3 X 80kg
3 X 82.5kg
3 X 85kg
3 X 87.5kg
3 X 90kg

Horizontal Leg Press
3 sets of 5 on 106kg
3 sets of 5 on 115kg

Horizontal Dumbell Row
8 X 32.5kg
8 X 35kg
8 X 35kg

22-05-08
30 minute AM unfuelled Cardio

Age :- 18
Height :- 5ft 10
Weight :- 84kgs 

Journal Link - Wood wants 100kg bench - Feel free to comment.

22-05-08

Weight- 89.1

Deadlift

100KG X 3
105KG X 3
110KG X 3
115KG X 3
120KG X 3
122.5KG X 3

Millitary Press

60KG X 3
65KG X 3
65KG X 3
65KG X 3
65KG X 3
67.5KG X 3

Age :- 18
Height :- 5ft 10
Weight :- 84kgs 

Journal Link - Wood wants 100kg bench - Feel free to comment.

Get the chicken down you watts, bet you get annoyed cooking so much lol. You going to get some pics up?

Gym tommorow?

yea bro
what time u wana go?
im going shoppin after im workin 2mo to buy all shizzle i need.
how much chicken u reckon i need fora week?
and you know carb overloading? is that another type of diet for cutting?

Age :- 18
Height :- 5ft 10
Weight :- 84kgs 

Journal Link - Wood wants 100kg bench - Feel free to comment.

Where you working ? I don't know how much you'll need lol ... add up all the grams in your diet. Apparently iceland sell bags of chopped chicken tika which is cheap. Or bags of frozen chicken breasts in tescos are cheap as well.

Im going to go about 2/3 I think, will probably go down in the morning to do some cardio too. Carb loading is good when you don't eat many carbs when cutting and then 1 or 2 days a week you eat alot of carbs to restore glycogen (energy) levels [I think].

The only carbs im eating at the moment are the 1s i get in my evening meal.
I may carb load i dno.
I mite get some progress pics but dno bout puting em on here.
I think im going tesco for my chicken.
Workign doing hospitality in the stadium aint i

Age :- 18
Height :- 5ft 10
Weight :- 84kgs 

Journal Link - Wood wants 100kg bench - Feel free to comment.

im dno when ima gym it. I got work at 6 though.
text me in the morn 2mo bro

Age :- 18
Height :- 5ft 10
Weight :- 84kgs 

Journal Link - Wood wants 100kg bench - Feel free to comment.

Missed like 4 days last week. Was proper ill

Still not got my appetite back properly

30-05[/b]

Felt weak and tired still today

Weight : 86kgs Dont know if this is good. Didnt eat for a full day when i was puking up all day and still aint eat properly so probably mostly muscle

Bench
60kgs X 8
70kgs X 8
75kgs X 8
80kgs X 6 try and get to 8 reps next week

Both arm curl[/b]
35kgs X 8
35kgs X 8
35kgs X 8

Incline press
50kgs X 8
50kgs X 8
50kgs X 8

Rope Bicep Curls (alternate arms)

30kgs x 8
30kgs x 8
30kgs x 8

Your lifting looks pretty good mate, some heavy stuff. You gonna get some pics up so we can have a gander lol.

What height and weight are you?

In my sig mate.
Im 5ft 10
Usually 90kgs but was ill last week and was 86 today

Age :- 18
Height :- 5ft 10
Weight :- 84kgs 

Journal Link - Wood wants 100kg bench - Feel free to comment.

Took some pics last night.
Not happy suppose thats the point though lol
May get them up soon.

31-05

Weight 87.5 up 1.5 from about same time yesterday. Started eating relativly properly again now though so maybe ill put it all back on.

Wide grip pull ups
3 sets of 8

Dumbell Row
35kgs X 8
37.5kgs X 8
37.5kgs X 8

Lateral Back row(machine)
105kgs X 8
105kgs X 8
105kgs X 8

Skullcrushers
35kgs X 8
35kgs X 8
35kgs X 8

Floor press
80kgs X 8
80kgs X 8
85kgs X 8

Incline ab crunch
15kgs X 20
15kgs X 20
15kgs X 20

Ab Side riases
25kgs X 12
25kgs X 12
25kgs X 12

Age :- 18
Height :- 5ft 10
Weight :- 84kgs 

Journal Link - Wood wants 100kg bench - Feel free to comment.

Wake 10am

10am 1 scoop whey protein in water

10:30 Breakfast Wholemeal Bread Bap
3 egg whites + 1 egg yolk scrambled [Egg-white omlettes]
200ml skimmed milk
100ml orange juice

12 30pm 1/2 tinned chicken/beef etc
2 oatcakes
Apple [banana, orange]

2:45 pm Fish granary bread bap/rice/cous cous/mayo
2nd Part of chicken/ beef etc
Huge salad
1 oatcake

TRAIN (3:45)
Immediately post workout 2 scoops whey protein in water (about 5pm)

6.30pm Evening meal - like i said meat with potatoes and vegetables (keep the size of the meal down)

9.30 - 11pm 2nd part of fish + 1/2 quark
11pm 1.2 quark


Revised diet for workout days

Age :- 18
Height :- 5ft 10
Weight :- 84kgs 

Journal Link - Wood wants 100kg bench - Feel free to comment.

Cardio day

Wake 10am
10am 1 scoop whey protein in water
10am Unfuelled run

10:45 Breakfast Wholemeal Bread Bap
3 egg whites + 1 egg yolk scrambled [Egg-white omlettes]
200ml skimmed milk
100ml orange juice

12 30pm 1/2 tinned chicken/beef etc
2 oatcakes
Apple [banana, orange]

3pm
2nd Part of chicken/ beef etc
1 oatcake

4:00pm
Fish granary bread bap/rice/cous cous/mayo
Huge salad


6.30pm Evening meal - like i said meat with potatoes and vegetables (keep the size of the meal down)

9 30pm 2nd part of fish + 1/2 quark(with some flavouring power)
11pm 1/2 Quark

bed abou 11 or 12

Age :- 18
Height :- 5ft 10
Weight :- 84kgs 

Journal Link - Wood wants 100kg bench - Feel free to comment.

Get the pics up, don't be a girl about it

I missed my run this morning, I just couldn't be a$$ed propper running and haven't got enough petrol in my car to make it to the gym and back without filling up lol.

You try the quark?

I had a tub last night with half a packet of the 3p stuff, didn't taste really nice but not bad. I blended it with a little bit of milk and just drunk it.

I tried it with the orange jelly power and it didnt really mix. Was just quark with powder all over was quite minging. If its kept ok ima try and blend it 2ni. How bad was it?
I didnt do nothing 2day
startin proper 2mo and getin up at 10 from then on
got up at like 12 2day haha

Age :- 18
Height :- 5ft 10
Weight :- 84kgs 

Journal Link - Wood wants 100kg bench - Feel free to comment.

lazy pr1ck lol, I've been nailing the past papers all day not got less than 95% yet. It was ok i'll probs keep doing it because its easy to drink, when its like solid its quite thick and takes a while to get down.

02/04

Weight 87.2kgs

Shoulder side raises
50kgs X 8
50kgs X 8
50kgs X 8
Shoulder front rise
40kgs X 8
40kgs X 8
40kgs X 8

military press
50kgs X 8
52.5kgs X 8
55kgs X 7 Couldnt do last 1

calf raises
105kgs X 15
105kgs X 15
105kgs X 15

hamstring machine

50kgs X 8
50kgs X 8
50kgs X 8

leg press

80kgs X 8
80kgs X 8
80kgs X 8

Age :- 18
Height :- 5ft 10
Weight :- 84kgs 

Journal Link - Wood wants 100kg bench - Feel free to comment.

Watts I just had 1/2 can steak with 1/2 a pack of rice for my PPWO meal, was lushhhh ... 35g protein, 40g carbs, 11g fat, nice meal!!

Can you get on GTA later?