Right Ive decided to start a progress journal to get tips / guidance instead of clogging up the nutrition forum with non related questions. Plus im hoping keeping this up to date will allow me to see where im going right or wrong.

http://www.muscletalk.co.uk/m_2385106/tm.htm

was my first post on this site explaining that Ive had ulcerative colitis and then surgery to remove colon. Ive been training for a few years now but ive recently had a baby - 4 months old - so im out of the gym and have found that shape and definition have gone. Im 5ft 8'' and weight between 11-11.5 stone

So the plan is to train 3 times a week and a 4th time if/when I can fit it in. The plan works along the lines of

Monday - chest and tris
Wednesday - Back and Biceps
Friday - legs and shoulders

Food wise

breakfast - whey protein and oats. glass of OJ, 2 slices whole meal bread

roughly 10.30 - tuna sandwiches on wholemeal bread

1pm - chicken sandwiches on wholemeal, banana, yoghurt

3.30pm - banana

6pm - one of turkey steak, lean steak, tuna steak, 80g rice

10pm cereal

I will also be taking protein before and after I train. Other supplements I have are Kre-alkalyn and BCAA's. I wont be sticking to the above plan rigidly as im aware I need to eat varying foods for a varying intake of vitamins/nutrients but is an example of what im trying to do.

So any tips will be greatly appreciated advice also.

Thanks -I will try and get some pics up at some point as much for me to see any gains as well as pleasuring your eyes......lol

best of luck , im sure with a bit of solid training you will be back into shape ASAP !! GET stuck in

Right since that post ive managed to stick to the diet plan and have hit the gym twice

Wednesday - chest. Incline bench, flat bench and decline bench. Flat bench flyes and the exercise which name I can never remember (shoulders on a bench, bum lower than shoulders lift weight from behind head to over chest) - hope you knwo what I mean

Today - back and biceps. Lat pulldown, cable row, wide grip pull ups (used an assist weight) bent over row and back exxtension. Bis - barbell curl, ez bar curl and hammer curl - arms were feeling pretty fatigued so stopped there

To be honest im not as sore as I was expecting or as sore as I have found myself after trying to get back into it in past - could be down to better nutrition plan?

Oh yeah-you better believe feeling pumped again is class and its still early days - any tips or ideas on what im doign would be great

best of luck mate!

Post up the weights and reps ur doin for the exercises as well so you and us can spot ur progress!

wat are your aims mate?

I wouldnt recommend you eat cereal last thing at night!
Try a mix of whey protein, casein and slow release carbs last thing at night to stave off the catabolic effects of sleep
And

First thing in the morning have some fast release carbs such as energy drink or white bread to counteract the catabolic effects of sleep

Seriously this has helped me in the past! (ive been lazy recently)

My HEAVY DUTY JOURNAL
http://www.muscletalk.co.uk/m_2445473/tm.htm

ok the aim is initially to get back in shape and get to a lean 12 stone (again ffs) ive hit 12 stone several times but can never crack it always seem to get a cold or something happens whereby training slips and the weight goes.

Weights ive been doing not including warmup

Bench exercises were all with 10kg either side ie 40kg - ive lifted far heavier but first training session back didnt want to push it - 3 sets of 10 reps

Flyes were done with 12kg - 3 set of 10 reps

The exercise the name I dont know was with 16kg - 2 sets of 10 reps

Lat pulldown
10 reps 30kg
10 reps 40kg
10 reps 50kg
6 reps 50kg

Cable row
10 reps 45kg
10 reps 45kg
6 reps 50kg

2 sets of 8 pull ups using 20kg assist weight

Bent over row
2 sets of 10 reps with 40lb dumbells

Back extension was just bodyweight

Barbell curl
3 sets
10 reps just bar
8 reps 5kg either side
10 reps 5kg either side - felt stronger - wonder if I took a bit more rest without realising

EZ bar curl
2 sets
10 reps 5kg either side
8 reps 5kg either side

Hammer curls
2 sets
8 reps 8kg dumbbell
6 full reps with 8kg dumbbell then 2 cheat reps

Still no ill effects in terms of DOMS andthe vein swell was pretty good on bicep work

Do you think this is ok for someone just getting back into it - im not too interested in chasing weight just good form and growth

Got myself some Cissus-Drol yesterday and started taking it today. Have read a few reports on this so thoguth id give it a go. First day of trying it and no training doen I can definitely say that my mood has been a hell of a lot better than the last few days. I was out on the beers last night so id usually be grumpy the day after a night of beer, but like I said my moodhas been good. Too soon to say if this is down to Cdrol but will keep itin my head to see how I find this product.

Been to thee gym today - strength has notably improved since last chest session

incline press
7x60kg
7x60kg
10x60kg

Flat bench
10x60kg
10x60kg
7x60kg

Decline press
8x60kg
8x60kg
8x60kg

Chest pullover
10x16kg
10x16kg
9x16kg

Chestdip
3 sets 10 dips bodyweight only - last set was a killer

Tricep press
10x40kg
10x40kg

Tricep press down with bar
10x50kg
8x60kg
8x70kg - very very difficult

Tricep pressdown with rope
10x30kg
8x40kg
8x40kg - again difficult

overhead tricep extension
10x12kg
10x16kg
7x16kg

really good workout thoroughly enjoyed it and very happy that some of my lost strength is returning. By no meaqns massive weight but a good step forward and quicker than I thought. I know 60kg on the chest presses looks a bit static but I couldnt have done much more with good form so stuck with that. Had a really nice chest swell from this. Happy days !!

However I need some advice - im not entirely sure what my bodyfat%age is but I definitely want it to drop as I want a six pack. Plus just behind my nipples there seems to be a tiny bit of fat which is making my chest look odd from certain angles. Would HIIT be my best bet?

Thanks for reading

3rd attempt - internet keeps going off

Trained last night 16/07

Lat pulldowns
10x40k
10x50k
8x60k
8x70k

Cable row
10x40k
8x50k
7x60k

Bent over row - machine
3 sets of 10 reps at 25k

High cable pull down
10x30
10x35
8x40

Bi's

Barbell curl
10xbar only
8x30k (5 either side)
8x bar only

EZ bar preacher
10x5k either side
10x5k either side
8x5k either side

Hammer curls dumbells
8x10k
10x8k
20x5k

strength on bis really suffered after back workout. may now train tris and bis separate from chest and back.

My progress journal

http://www.muscletalk.co.uk/m_2852988/tm.htm

Also weighed myself tonight. Now 11st 8lbs 19% bodyfat. So since starting training 4lbs has went on. However as I didnt have a bodyfat %age before I cant say if this 4lb is lean or not

My progress journal

http://www.muscletalk.co.uk/m_2852988/tm.htm

Glad to see you've put a journal up fella. good luck with it all.
Personally i wouldnt bother with the cissus until your into a decent routine to take advantage of the supps (ie back to full swing on the weights) but its personal choice of course.

New journal started
Got a question? Read the articles section here

187 im inclined to agree with you re the cissus, but it was a spur of the moment purchase and then I started it however in hindsight idve waited before taking it. It along with the other supps and the improved diet have seen strength return reasonably quickly

As an aside the missus has wii fit and theres some muscle exercises on there which I gave a go. they werent easy at all and if pushed for time id use them as a substitute for the gym if I count make it.

My progress journal

http://www.muscletalk.co.uk/m_2852988/tm.htm