road to perfection, possibly! pics page 1.... ***NEW PICS PAGE 15***

Managed to get few a fair bit of food last night without drinking so was pretty good really.

6.30am - get up - Porridge + green tea + protein shake

7.30am - work

11am - MP flapjack

1.30pm - Egg sandwhich (2) + 150g yoghurt

4.30pm - 150g salmon steak + MP flapjack

8pm - Rice + haddock + egg + peas

Just resting as normal over Saturday and Sunday to recouperate for the week ahead.

From yesterday.

8.30am - get up - exercise class

9.30am - porridge + protein shake + green tea

12pm - MP flapjack

WORK

4.30pm - MP flapjack

5pm - 3 weetabix

7pm - 2 servings shephards pie + brocolli

9pm - 6 weetabix

11pm - Protein shake + sleep

9am - get up - bowl porridge + green tea + protein shake

Off to gym at 12ish for legs/back/biceps although legs are killing still for some reason so may have to settle with only a couple of exercises for them.

What do you work at?

OFFICIAL CHEAPUKSUPPLEMENTS.COM REPRESENTATIVE

Work both as a personal trainer and part time at sainsburys, which is **** but gives a bit of extra money each month!

11am - MP flapjack

12pm - MP pulse (pre-workout)
12.15pm - TRAIN - Legs/Back/Biceps
Legs were still pretty ****ed so just did a light set on leg press.

Leg press
3x10 (125kg)

Deadlift
3x8 (100kg) - Felt stronger than normal so pretty happy about that, maybe due to lack of leg work before though!

Bent over row
3x9 (60kg)

Seated row
3x10 (120lb)

Hammer curl
1x12 (15kg)
1x10 (17.5kg)
1x8 (17.5kg) 1x2 (15kg)

Cable curl
3x8 (each arm - 50lbs)

Not the best of workouts, was pretty ****ed but was training with a new partner so a lot of checking out his technique and what not.
Size-on drank throughout.
Followed by 50g whey + 40g maltodextrin.

2pm - MP flapjack

3.30pm - Turkey breast

5pm - Turkey Breast

7pm - bbq - 2 burgers (from butchers) 2 kofte kebabs + 2 chicken legs + salad, corn on cob + cucumber + 2 new potatoes (was a good meal!)

Unfortunately followed by 2 pieces chocolate cake :o + green tea.

Bank holiday BBQ eh? Lucky bugger. Did you use the butchers on London Rd? They do some good deals.

Im just about to tuck into Mississippi mud pie myself :)

Jimbo

sounds lush mate, no use the one up at fiveways, although often get eggs from the one at london road as are cheap there.

Anyway got a night in last night got to bed around 11pm with a protein shake pre-bed of course.

6.30am - get up - exercise class - shuttle runs + bodyweight work (joined in)

7.30am - Porridge + green tea + protein shake

8.30am - workout - Chest/Shoulders/Triceps (early workout and not much rest from yesterday but is quiet and a good time for training partner)

Dumbell press
1x10 (30kg)
2x10 (32.5kg)

Incline dumbell press
1x10 (23.5kg)
2x10 (25kg)

Flat chest flyes
3x10 (15kg)

Straight press?
(not sure what this is called, but partner showed me it, basically with elbow at 90degress infront push directly up keeping arm straight forward - felt it pretty good in the chest so was a nice change!)
3x10 (15kg)

Seated dumbell shoulder press
1x10 (23.5kg)
1x12 (23.5kg)
1x10 (23.5kg)
Improved lift on normal so all good!

Lat raise supersetted with front raise.
1x8 (11kg) for both - 1kg higher than normal, was a bit much though, form started to go!
2x8 (10kg) for both

Skull crushers supersetted with close grip bench
3x8 (35kg) bit lighter than normal but was pretty ****ed and meant i could do 8 every time!

Seated jacknife
3x20 (bodyweight)
Basically sitting on a bench brining legs and body together!

Decline crunch
3x20 (bodyweight)

Was pretty ****ed again, a good thing as really pushing myself lately and seeing benefits, most lifts improving!

Size-on drank throughout.
Followed by 50g whey + 40g maltodextrin.

10.30am - MP Flapjack

Resting for most of the day now with some good food, but out later again!!!

12.30pm - Turkey breast

3pm - Tin tuna + banana + green tea

6pm - Turkey Breast

8pm - Chicken breast + banana with 100g natural yoghurt

Last good food of the day as night out......

11am - get up - porrdige + green tea + protein shake

12.30pm - MP flapjack

Got a rest for today no plans so should get some decent rest for tomorrows training, although may go for a run later on, depending on mood!

2.30pm - Turkey breast.

Still just resting, very bored really but the rest will do me a fair bit of good (I hope anyway)

4pm - Green tea + Turkey breast

Thought id get some more pics to put up, only a couple weeks since last ones so not going to be huge progress but will try every 2weeks or so to get new ones.

PICS




Taking a pic of your own back is tricky, this is the best i could do lol!






got a couple more but not uploading just yet...

Couple more here.

Got any stats?

height: 6ft 2 1/2
Weight:14st 2lbs
bodyfat: 12% at a guess.

6.30am - get up - exercise class.

7.30am - breakfast - porridge + green tea + protein shake.

8.30am - walk to gym (45mins)

9.15am - TRAIN - Back/Biceps - training partner wasnt in mood for legs so decided to give them another rest!

Deadlift
3x8 (100kg)

Bent over row
3x10 (60kg)

Inverted row
3x10 (bodyweight)

Seated row
1x10 (120lbs)
2x10 (140lbs) - Another increase in weight so all good.

Seated jacknife
3x25 (bodyweight)

Swiss ball crunches
3x25 (bodyweight)

Woodchoppers
3x10 (each side - 40lbs)

Dumbell curl
2x10 (17.5kg)
Drop set-
1x8 (17.5kg)
1x6 (15kg)
1x5 (12.5kg)
1x5 (10kg)
1x6 (8.5kg)
1x10 (6.5kg)
Was a killer!

Preacher curl
1x10 (25kg)
1x8 (35kg)

Size-on drank throughout
Followed by 50g whey + 30g maltodextrin.

11.30am - walk back from gym (45mins)
12pm - MP flapjack

1pm - Turkey breast

2.30pm - Turkey breast

4.30pm - Tin tuna + mayo

Got a class at 5.30 which will be followed by whatever my mum cooks then a protein shake too before heading out.

naththebeast


height: 6ft 2 1/2
Weight:14st 2lbs
bodyfat: 12% at a guess.

Sorry I ment measurements.

not too sure mate will get a tape measure tomorrow from somewhere if i can find one in my house and do some.

5.30pm - was meant to have a class but people cancelled so did a run myself.

5laps of Preston park cycle track - about 3km - 11m44s - with 10kg backpack - was pretty happy seems ages since ive done a proper run myself!

6.30pm - 3 sausages + 100g tuna + 2eggs scrambled + salad (lettuce, cucumber, tomato)

8pm - Protein shake, just before i go out and **** my diet again!

10am - get up - porridge + green tea + protein shake.

11am - walk to gym (45mins)

GYM - Chest/Shoulders/Triceps
Bench
1x12 (60kg)
3x8 (80kg)

Incline press
2x10 (60kg)
1x10 (65kg)

Cable crossover
3x10 (35lbs)

Shoulder press - dumbell
1x10 (20KG)
1x6 (25kg) 1x4 (20kg)
1x5 (25kg) 1x4 (20kg)

Front raise supersetted with lateral raise
3x8 (each arm - 10kg)

Tricep pushdown
3x10 (65lbs - think its lbs anyway)

Dips
2x15 (bodyweight)

Seated jacknifes
3x25 (bodyweight)

Hanging leg raises
2x15 (bodyweight)

As normal size-on drank throughout (havent noticed too much difference, lifts have gone up slightly but not as much improvement as i wished so wont buy again)

Followed by 50g whey + 15g maltodextrin.

Changed to move onto a cut now as am pretty happy with my size just looking to cut down a bit more fat and get sub 10%.

1.30pm - Egg sandwhich + banana

3.30pm - Tuna + mayo + green tea.

Got a 6mile run in an hour so probably not a good time to eat, but going with some army lads so should be pretty tough and set me up for night out (although am not drinking tonight again in prep for saturday!)

What body fat % are you at now?

At a guess id say am around 12% or so mate, not too sure though but i know im not sub10% just yet which is my target over next couple of months.

4.30pm - run - Brighton pier -> Brighton Marina (and back) with a few sprints, hills, and stair climbs thrown in for good measure, was tough!

6.30pm - Chicken shish kebab + salad

8pm - Protein shake before popping out, however as said wont be drinking so will just try to get a bit of food (decent hopefully) on board.