smokeys 2012 suc...

hopefully this time round the navy wont send me to see half way through.. well here's to hope.
 
Tomorrow whilst at the gym am going to jump on the scales and get my BF. Also i will 'borrow' a tape measure from work to get some stats. last monday i was a shade under 14 stone been dieting since the 3rd of jan. aims are to loose the fat give my self a base to build on. The magical world of diets are new to me and well every days a school day.
 
not been in the gym for 5 weeks due to family issues.. all sorted now lets go! will try and do a gym log and diet log every couple of days.
 
supps are simply whey protein and no explode (when am training prior to work not constant)
 
sorry for the pictures am at work on my own (this was a last minute thing lol) if there a problem for anyone il get them redone tomorrow.
 







 
 
chow!

Good luck mate, scary duds though!

There my pulling pants... My looking fat and lazy pants were in the wash got some wicked pink and green ones for 12 weeks time hopefully il fit in to them lol

Up at 6am for cardio... Wank
But i jumped on the scales and was suprised... Or more likely the machine is broke lol.
Weight: 13st 2lb / 83.8kg <-- wtf I was 13st 12 last wed
Height: 5'8.9" / 1.75m
Bmi: 27.4
Body fat(%): 33.5%
Body fat mass: 28.0kg
Age: 24
Sex: make <-- cheers for clearing that up.

I was abit dodgy on the weight so I used a second machine in the gym to check it. They were both within a lb of each other. My mission is to get my body fat lower. I would like below 15% but I think that might be a longer term goal than 12 weeks but we will see.

On another note my best mate has broke his leg and given me a box of fat strippers them ones in the grenade shapes tub. There about £35 I think. I would never buy them personally but there free so hey ho let's go! :-)

Good luck and lets hope to see your final pics in 12 weeks!

Today was a bit of a school day. i am new to all this dieting rubbish lol. i am trying to do 2000-2500 cals a day. Keeping protein around the 200 mark. its been good the last week but today was the first time i did weights and cardio same day felt a bit light headed during the weights... went to the locker room and nailed an apple sorted me out so note to self dont go to weights on empty stomach lol. The day went a bit like this...
 
6am Cardio 30 mins (15 mins x trainer 15 mins runner)
brekfast shread wheat and protein shake.
snack pineapple
lunch tuna salad.
4.30 weights (chest and tris) with apple break
protein shake
tea chicken, broccoli and carrots.
 
about 8.30 going to have two poached eggs on brown bread (toasted) 
 
my diets pissed me of a bit it feels ok am not hungry or craving anything.. after eggs my calls will me 2200 and my protein 191... going to watch it over the next couple of days and see how it goes. might add a bit of fruit in hour or so before weights... we will see...
 
oh and had 2 cups of tea that iv not added to my cal count.. iv cut the sugar out but at work its a social thing... might get some green tea or something...
 
 

arrrgggh one of them days were the day just fell apart..... work ran late so missed the circuits i was planning on attending my tea was stil frozen when i got home. i hate people in the gym who site on equip and text :@ scum bags
did shoulders and traps today.
 
going to get up early tomorrow and go for a run followed by back and bis in the gym on the evening.
work informed we have entered a 40 mile keswick to barrow walk.... o really... bah bye!

good session of back and bis today... cardio was hard.. really hard..
 
diets been clean and easy actually no cravings for choclate and chrisps yet...

Good going, stick to your diet and the rest should fall into place mate.

good luck try a protein shake and a oatcake before you train.

Oatcakes were a very good tip. Did legs and abs yesterday felt great.

Did 45 mins cardio today. And the diets going ok added some multi vits in aswell just for good measure.

I eat shredded wheat and semi skimmed for breakfast tried to change it to fruit but I feel hungry far to quick...my next snack it's around half 9-10 with breakfast being 7ish Any suggestions? Trying to be healthy and not eat the same stuff over and over.

Really was to cut bread out all together not had any since the 3rd slipped up and ate 2 today... Was stUck and needed lunch.

Ok today's been rubbish. Traveled to Birmingham for family reasons and the house were visiting cooked lunch for us. Which was a mixed grill... Ate all the meat left the chips feeling well fat now. Not going to get back home til midnight defo extra bit of cv tomorrow :-( o well

Do you not have any protein for breakfast?................as for a mid-morning snack I usually have say a tin of mackeral or tuna and some fruit with a handful of nuts.

Tbh I have a protein shake with my shredded wheat but I normally have it in car on way to work... I tried to make most my protein come from food rather than shakes. It's down to one in a morning and one after I train just for ease. Before this suc when I cleaned my diet up 70% of my proteins were shakes.

well the diets going good still little slip on sat has not stopped me.changed my breakfast to a shake with oats. not sure on the ammount so i am doing half a cup and see how that goes over next couple of days. chest and tris today looked a little like this
 
Dips (These wipped me out lol)
10 x BW
8 x BW + 15kg
6 x BW + 30 kg
4 x BW + 30 kg
3 x BW + 30 kg
 
Incline DB Press
10 x 20kg
6 x 30kg
6 x 30kg
3 x 30kg
 
Decline bench press (smith machine)
8 x 20kg
6 x 40kg
6 x 45kg
4 x 45kg
 
then ended on james 12 min tri routine not sure one what weight it was on the pull down but the dips were without weight.
 
Did 40 mins cardio this morning 20 on xtrainer and 20 mins runner. also weighed myself no change still 13st 1.... gutted lol gunna weigh myself every 2 weeks instead of weekly.

diets been clean all day.
did weights at lunch shoulders and traps
also my first every spinning class at 4 was brilliant legs are sore now like. going to have to go again.

Looks like you're really going for it.  Keep this up and by the end of the 12 weeks you'll look awesome.

Good going mate, you,re dips are strong, keep the diet on track and come 11 weeks you,ll see some big changes.

Hoppy1975


Good going mate, you,re dips are strong, keep the diet on track and come 11 weeks you,ll see some big changes.

yeah my dips are defo my strongest point. iv always liked doing them... wish my abs were the same lol.
 

rzoro
Looks like you're really going for it. Keep this up and by the end of the 12 weeks you'll look awesome.

yeah iv managed to nail my diet for the first time ever... fell of with the mixed grill but it was a family thing could of been worse could of had starter and desert.... o iv had a digestive biscuit to... lol. hoping to get in shape want a nice base to add muscle to
 
oh and i have mastered poached eggs!

found myself a training partner. did back n bis at lunch didnt really adjust for the extra person and ran late wont be making that mistake again lol. cv tomorrow and legs on the night... 
 
back is probs my weakest area... am rubbish at pull ups and deads
managed bw pull ups of 8,7,5,5,4, 6(last set i strapped myself to the bar...cheating i know but my grip was giving up)
deads managed 60kg x 10, 70kg x 8, 75kg x 8, 75kg x 6 (thats just the plates iv not added whatever the weight of an olympic bar is.... as am not sure)
managed 37.5kg one arm rows as well...
 
have ditched my gloves started training bear hand... just gunna have to get my hands to man up... stil using my straps wen req tho. plan with my pull ups is soon as i can get 3 sets of 8 add weight..... if i ever get to a postion were i can do 3 sets of 8 lol

really want chips... but i want to be slim more :)