Hello everyone ,

About 8 weeks ago a programme on Channel4 started called 'fit farm' anyway cut a dull story short - i decided to get fit.
I bought a bench and some (vinyl - uuurgh) weights from a pal at work and started to train 20 mins a night (unable to use the bench at this point due to still building shed that would house my 'gym')

First 4 weeks:

Military press 3 sets
press ups 3 sets
curls 3 sets
crunch 3 sets
upright rows 3 sets

I cut out all cr@p food and I already cycle to work (8 miles round trip)as part of my job i cover about 16000 steps in a working day.

I was semi unfit at this point, however about 10 years ago i was a fairly strong hardgainer but ALL my gains/size went when i upped sticks and nobbed off to Australia for 12 months.

This pic was taken at the beginning of march, (most unpleasant)

After christmas I got an urge to build a shed in my back garden - luckily i was able to get my hands on some cheap wood
(mostly industrial size pallets)

here is the shed (and one of the bin lids)
http://www.leyland25.freeserve.co.uk/wildboar/shed.jpg

Its pretty big (6M x 3M) so its got enough to house my 'gym'

about 4 weeks ago it was finished AND i took delivery of a nice set of golds gym weights
(lots of selling on ebay to make back the cash !!!)

below are some of the pieces of equipment i have built:

http://www.leyland25.freeserve.co.uk/wildboar/chin.jpg
http://www.leyland25.freeserve.co.uk/wildboar/bench.jpg
http://www.leyland25.freeserve.co.uk/wildboar/row.jpg
http://www.leyland25.freeserve.co.uk/wildboar/shoulder.jpg
http://www.leyland25.freeserve.co.uk/wildboar/shoulder1.jpg
http://www.leyland25.freeserve.co.uk/wildboar/rak.jpg
http://www.leyland25.freeserve.co.uk/wildboar/dip.jpg

Well here is the up to date post,

I have been training with a pal from work - 3 times a week, whole body.

Alas as with many guys - my legs get neglected.

here are my stats:

waist : 30
chest : 39
Bi : 14 1/4
thigh : 22 1/2
calf: 15 1/4

this is the general workout although it isnt pinned down yet

Bench press 3 sets
W/G chinups 3 sets or B/O rows
seated shoulder press 3 sets or military press
dips 3 sets or C/g bench press
incline D/b fly 3 sets
barbell shrugs 3 sets or upright rows
standing D/B fly 3 sets
barbell curl 3 sets

i feel bad for not training legs - long term i plan to get a power rack
,but thats probebly next year and mabie if i split the training i will
have time for legs ( we only get about an hour in the gym)

For the last week i have been taking whey protein and my diet is faily healthy
and i am trying to up my intake , also i just bought a tub of creatine but im
not sure if its too early to start.

here is my latest pic (ignore stupid look on face)


this is a great site to inspire,instruct and inform - just what i need to keep me goin - thanks !!

good work looking lot beter in second pic keep at it

goodstuff mate, 2nd pic looks good, thought gary oldman had joined mt in first pic

LOL, tell me about it !! I just got into the habit of not exercising and eating jumbo twix's , forgot to mention,

top pic i was about 12 stone and the recent one i am 11st 3 Lb's , my tanita bodyfat scales say that i am 19% bodyfat, and i am 5 foot 7 (yea yea, could have been a pro basketball player)

could really do with hitting the 12 st mark (without the help of mr twin twix)

cheers guys

º¤ø,¸,ø¤º http://www.muscletalk.co.uk/article-creatine.asp º¤ø,¸,ø¤º


After reading this fantastic article I have decided to start using creatine today:
Loading phase: 10g per day, as 2 x 5g servings for 5 days
5g per day, for 5 days
3g per day, for 7 days.
Maintenance phase: 2g per day, for 5 weeks

hi jwb,creatine is worth a try also if possible try to get some whey protein powder,i find it helps a lot

good job mate.

you look bigger and heavier in the 2nd pic.

hey you arn't mr beckham.. are you? spitting image

anyway keep up the good work cos it's obviously paying off. oh and i wish i had a shed like that. did you need planning permission?

last point, don't neglect your legs. there is NO excuse. if you can knock together your own gym then you can sure as s*** build your own squat rack.

Thanks stryker,
yea, anything over 3x3 meters needs planning....even though its a wooden (temp) structure.
It is a great shed ,kids love it when its nice with the patio door open onto the grass.

The first pic was bad in every way - angle/lighting/pose/me so it made the 2nd look much better and the difference greater, but i am very happy with my progress.

If i was half as good looking as becks, i would be twice as good looking as i am now !! you cheered me up no end !!

your right about legs mate, I am gonna build a kickass squatrack and get working on my legs.

Jonny

Todays food intake:
7am weight gain shake - 3/4 pint semi skimmed
9.30 am whole grain toast with wholemeal peanut butter /1 banana / 1 apple
12pm bowl of museli with big handful of raisins and a weetabix / 1 apple
2.30pm 50gm of mixed nuts /2 pieces of flapjack
6pm chicken and rice with black bean sauce
9pm whey protein drink 3/4 pint semi skimmed(post workout)

I have just started taking creatine and drink about 2/3 litres of water a day, a couple of cups 'o' tea and the occasional handful of raisins.

MONDAY
bench press 5 sets 60kg
b/o rows 5 sets 50kg (high reps - will go heavier)
military press 5 sets 25kg
biscept curls 3 sets 25kg

As a beginner i hope to slowly but surely build up the weight

Hello you! You live near me! Looks like you're making good progress. Well done. What's happened to Fit Farm, I was tuning in religiously, thought it was supposed to go on for 12 weeks but seems to have stopped after 6!?

Hi Kitty,
A fine upstanding lancashire lass no doubt ...
Well, as for fit farm they bumped it to 9am !!? crazy... as i've been at work for 2 hrs when it starts, I try and get 'our pegg' to record it, musn't have been pulling in the ratings at 6 o'clock, but if you were watchin and so was i , well thats surely enough ?

cheers eers,
jonny

WED.
7am weight gain shake semi skimmed + nana
10am wholegrain toast n peanut butter + apple
12pm museli lots of raisins + wildboars special flapjack
2.30pm 50m mixed nuts + some raisins
6.00pm oven chips n beans
9.30pm whey protein shake with semi skimmed milk

I am finding it hard to stuff in more food than this, hope this is enough calories/protein etc for a gain.time will tell

quote:

---

Originally posted by jonnywildboar

top pic i was about 12 stone and the recent one i am 11st 3 Lb's

---

Call me thick but ... Surely you mean the other way around ??
Thats good going by the way mate, Try a home made MRP if your finding it hard to gain, I like them, Cheap and effective.

Thanks Crack,
No, i was actually heavier in the first pic - i was porky (especially the ass n legs) and unfit (my waist was about 34 compared to about 30 now)
The 2 pictures are classic befor n after pics - the first was a very,very bad pic of me and the 2nd a good one, gonna try n get some cheap MRP bars, mabie try n make some myself.
TTFN

Sine starting the creatine a week ago my strength has improved:

added 3 reps to barbel curl
2 reps to bench press
10kg to b/o row
5kg to military press

I am not taking enough protein so i am going to try to keep a record and hit the 160 gm's a day to make sure I'm not wasting my time.
Sold the M1T i bought from the USA on ebay (making proffit) as i dont feel ready to have anything as strong as that yet.

good work jwb keep it up

you could do hack squats for legs... or clean a bar up and do front squats?

how many reps are you doing?

definitely start tracking protein, looks like the only decent amount of protein you're getting is from the weight gainer and whey shake. 160g a day is easy, the following should add up to roughly 160g: 50g whey (25g first thing in the morning, 25g PWO), 150g cottage cheese, 1 can tuna, 1 chicken breast. if you can't be bothered to work it out, you can keep a food log at fitday.com.