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

3hours sleep before 9hour shift (bad idea!)

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

10.30am - MP flapjack

1.30pm - Tin of mackarel + yop

2.30pm - Tin of mackarel

5pm - Protein shake

Got a few more hours to eat etc before going out!!!!

Looking class. How long have you been training may I ask? Natural?

Looking in awesome shape on the front shot Nath.

Jimbo

Cheers lads, much appreciated, as i said am trying to cut now so will update pics again in 2 weeks or so.

Have been training for about 2years, although properly for about a year, first year was an ego sort of thing and was pretty much just bicep curl and bench press lol!

Yesterday's notes

8.30am - get up - exercise class

9.30am - Porridge + green tea + protein shake

12pm - MP flapjack + banana

12.30am - 4.30pm - work

3pm - 2 Chicken drumsticks

5pm - Protein shake

7.30pm - Large chicken breast + Jacket potato and cheese + broccoli

9.30pm - Protein shake - sleep - lovely early night for once!

10am - get up - Porridge + green tea + protein shake (nothing changed lol!)

Got a day of rest ahead with gym a little later on, although may have to pop out again later... :/

Wow only 2 years? That's pretty encouraging, hopefully I can be somewhere near your physique in a year and a half! I reckon you were always really lean though right?

yeah always did lots of sport mate, played a lot of football and got good, then a couple of injuries and never really got back into playing.
Did quite a lot of swimming too, so was always quite lean, started at about 11.5stone 2 years ago (was 17going on 18 - now 19 going on 20) and now around 14stone.

11am - 2 shredded wheat

12pm - MP flapjack

2pm - Tin tuna + mayo + green tea + banana.

Cutting down carbs for after 12pm, although just eat what im given for dinner!

Off to gym at around 6ish for some Back + biceps and possibly some legs (2 mates coming so will see what theyre like before deciding completely)

Had a nice little sunbathe until the clouds decided to come around :/

4pm - Tin tuna + mayo + reggae reggae sauec (this made it lovely and a change to normal taste which was getting very tiresome!) + green tea

5.30pm - Protein shake

6.30pm - TRAIN.

Gym was packed so did what we could!

Leg press
3x10 (130kg)

Deadlift
3x8 (100kg)

Bent over row
2x10 (60kg)
1x15 (40kg)

Inverted row
2x10 (bodyweight)
1x15 (bodyweight)

Hammer curls
3x10 (17.5kg)

Cable curls
3x10 (10 - not sure what this is, guessing each 1 is 5lb or 10lb or something but meh)

As always size-on throughout (although nearly finished tub)

50g whey + 15g maltodextrin straight after

8pm - Banana

Went out.

6.30am - get up (3hours sleep) - teach exercise class, shuttle runs, took part myself

7.45am - Porridge + green tea + protein shake

3more hours sleep.

11.30am - 4 shredded wheat

12pm - MP flapjack + banana

1pm - TRAIN

Chest/Shoulders/Triceps

Dumbell bench press
3x10 (32.5kg)

Dumbell incline press
3x10 (27.5kg)

Chest flyes
3x10 (15kg)

Shoulder press
3x12 (23.5kg)

Lat raise supersetted with front raise
3x8 (of each @ 10kg)

Skull crushers supersetted with close grip bench
3x10 (of each @ 35kg)

Seated jacknifes
3x25 (bodyweight)

Size-on dranjk throughout again.

Followed by 50g whey.

3pm - 250g chicken breast

5pm - Chicken breast + diet coke

6.30pm - Chicken + veg soup (homemade) + banana + green tea.

Staying in tonight to rest, been ****ed last couple of workouts due to all alcohol in the body!

9pm - Tuna + mayo + reggae reggae sauce

11pm - Protein shake + sleep

10am - get up - Porridge + 2 shredded wheat + green tea + protein shake.

12pm - MP flapjack

Another good bit of rest coming up, although got a run at 7pm and off out in the evening but got day to rest well.

2pm - 2 turkey steaks + 1/4 red onion.
2.30pm - 4 shredded wheat.

4pm - 3mile run, hills, sprints just mixed up (fartlek)

5pm - 2 turkey steaks

6.30pm - 3 slices pizza :/ + 150g tuna + salad + 1boiled egg.

should get in a couple more turkey stakes in before starting to drink..... well hopefully.

8.30pm - turkey breast

6.30am - get up - exercise class - take part (unfortunately, severly hungover and lack of energy!)

7.30am - 4 shredded wheat

2hours sleep

10am - 2 turkey breasts

10.30am - walk to gym (45mins)
TRAIN _ Legs/Back/Biceps.

Legs are still pretty tough, doing so much more running as of late and legs are finding it hard!!!!

Leg extension
3x10 (60kg)

Deadlift
2x10 (90kg)
1x10 (95kg)

slightly lighter than normal but noticed technique was better and got more reps anyway.

Inverted row
3x15(bodyweight)

Seated row
3x10 (140lbs) - constant improvement again so good news.

Lat pull down
3x10 (50kg)

Seated jacknifes
3x25 (bodyweight)

Swiss ball crunches
3x20 (bodyweight)

Standing hammer curls
3x10 (17.5kg)

21's
25kg (1)

As always size-on drank throughout.

followed by 50g whey.

2pm - 2 chicken breasts

4.30pm - Tin tuna + red onion

Got another exercise class to teach at half 5, will prob have to join in again due to an odd number coming!!!!

Out again though in evening but got time for dinner and a protein shake before i go so not too bad.

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

11.30am - TRAIN
Chest/Shoulders/Triceps

Bench press
1x15 (60kg)
1x10 (80kg)
2x8 (85kg) - slight increase from normal weight but last 2 were assisted.

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

Cable crossover
3x10 (35lbs/kgs not sure which)

Shoulder press
1x8 (25kg)
1x9 (25kg)
1x10 (25kg)
Another increase on shoulder press so going well with that at least.

Shrugs
1x10 (25kg)
1x15 (25kg)
1x20 (25kg)
Probably could have done more weight but was good at 25.

Skull crushers supersetted with close grip bench
3x10 (of each @ 35kg)

Seated jacknifes supersetted with swiss ball crunch
3x25 (of each - bodyweight)

Size on drank throughout
Followed by 50g whey

1.45pm - Turkey breast + 1/4 red onion + green tea.

Got rest for all of the day now as staying in for the evening, need it anyway am shattered.

3pm - 4 shredded wheat

4.15pm - turkey steak + 1/4 red onion

weekend was pretty terrible in every way so will leave that out :!

Monday.

9.30am - get up - small bowl of porridge (last oats left), 4 shredded wheat + green tea + protein shake.

11.30am - banana

12pm - TRAIN
Legs/Back/Biceps

Legs still not feeling great so took them lightly.

Leg press
3x10 (120kg)

Calf raise
3x10 (120kg)

Deadlift
1x10 (90kg)
1x10 (100kg)
1x10 (105kg)
Most ive ever deadlifted, could obviously do more 1RM but was good to get this done, sorted out technique slightly too which made it a lot easier and wil try more again next time!

Inverted row
4x15 (bodyweight)

Seated row
3x10 (140lbs)

Swiss ball crunches supersetted with seated jacknifes
3x25 (of each @ bodyweight)

Hammer curls
1x12 (17.5kg)
1x10 (17.5kg)
1x9 (17.5kg)

21's
1 x 21 (25kg)

As always size-on drank throughout (only couple of servings left of this)
Followed by 50g whey.

2pm -  tin tuna + 1/4 red onion + green tea.

Resting for most of day although starting up football again so got that for 45mins at half8 which should be good, although after 3 years away from playing may not be all that!

3pm - 5 fish fingers !!!!

4.30pm - tin tuna + quarter red onion

5pm - 2 slices ham + 2 slices cheese + cucumber

6.30pm - Tuna + tomato + pasta - had a cookie too not good :/

8pm - Green tea

8.30pm - Protein shake

9.30pm - Football

10.30pm - Protein shake + sleep

Off to play football, although only as a keeper (which is good as not played on pitch for 3years or so, was always better as a keeper anyway!)

6.30am - get up - Up early this morning for exercise class, did 2miles running myself during class so bit of am cardio (although not too strenuous)

7.45 am - 4 shredded wheat + green tea

8.30am - Protein shake

Got gym at 12ish then another class to teach at 2pm and out in evening so pretty busy today, although get a lye in tomorrow morning so all good.

some nice sessions there dude.
looking good in the pics too, fairly lean

cheers buddy!

11am - 2whole eggs + 2 egg whites - scrambled

12pm - Train
Chest/Shoulders/Triceps

Bench press
1x10 (60kg)
1x10 (80kg)
2x8 (85kg) - better than i normally do so pretty happy tbh.

Incline press (machine)
3x8 (100kg)

Cable cross-over
3x10 (35lbs/kgs - still not sure which lol)

Shoulder press
3x8 (25kg) - first time @ 3 sets of this weight so pretty good.

Rear delt flyes supersetted with front raises
3x8 (of each @ 10kg)

Tricep pushdowns
3x10 (65 lbs/kgs - again not sure which measurment it is)

Dips
2x12 (bodyweight)

Seated jacknifes supersetted with swiss ball crunches
3x30 (of each @ biodyweight)

Doing lots of ab work lately, not sure why just quite enjoy it so..........

Penultimate serving of size-on drank throughout.

Followed by 50g whey

2pm - MP flapjack

3pm - 2 turkey steaks + salad

4.30pm - turkey steak

5.30pm - Turkey

6.45pm - fried egg + 3 bacon + 2 waffles + 2 chicken burgers (not good!!!)

8pm - Protein shake before going out.