titch84 lean bulk new pics pg18 progress??

hi guys a bit late i know but here is my progress journal for the anglian and peterborough show. james coiller is preaping my diet i,m 8 weeks out .
i will be posting my diet, cardio and training if anyone wants it.
 i,m also working with sharon and luke at flexpex who are helping me with posing and my routine. which is helped my confidence no end.  i will post my diet later i started my own preap on jan 5th and lost 13lbs by doing alot of spinning then the end of feb i hired james to correct my diet. i train 5 days on and rest weekends. i will post alot more info this afternoon. 
  


 

 

 

 
 

i did put aload of photos on my post but didn,t come up has anyone got any advice on how to put them on. trying to get this journal up and ruinning a bit of a learnerwhen it comes to computers.i think i have cracked it finally thanks for your help

Hi G - glad you've started a journal

Have you got the pics hosted on webspare?

Alternatively why not start a page in the Photo Gallery and post them there, then link to your page here?

James Collier
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so here we go, from 2nd of feb i started my diet from james.

wake black cofee 45mins of low intensity cardio

7.00am dry smoothie 70g oats tbs of ground lineseeds 40 whey protein 200ml skimmed milk+water and a apple

10.00am 100g chicken/100g tuna
 50g dry weight wholewheatpasta or rice
 sweetcorn/peas
 2 raw carrots
 mug of green tea
 piece of fruit

 1.00pm 100gchicken/100gtuna
 50g dry weight wholewheatpasta or rice
 sweetcorn/peas
 2 raw carrots
mug of green
piece of fruit

3.45pm 200gcottage chesse/quark
mixed salad
1tbs ground lineseeds

5.00pm 1 oatcake
20g whey protein in water
pwo drink 
 
5.15pm weights 45mins
 
6,00pm 30g whey protein + 20g dexetrose
 
45mins later 100g lean steak
 loads of veg
2-3 small boiled pototoes/ 1 small sweet pot
1 probotic drink

8.00pm 45mins of low intensity cardio
 
bedtime 200g low fat yogurt/cottage cheese or quark

Ok I see you figured them out - maybe next time try to use larger ones though

James Collier
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i,ll have a play around try get some bigger photos on and try do them every couple of weeks cheers james.

 
This is my training rountine
Monday chest
Tuesday biceps/triceps
Wednesday legs/calves
Thursday shoulders/traps
Friday back/ calves
Saturday rest
Sunday rest

I was training calves twice because really lacking james suggested to scrap that only train once and try his three minute calf workout on muscle talk really burns them still feel aches acouple of days after. i aim for bout 4 exercises per muscle maybe 6 exercises for larger muscle groups. reps range from 6 to 12 still trainning heavy but with good form.

went to see james on the 14th of march to review my diet went through a bit of posing and weighed me. i was about 12st 2lbs. time to knuckle down he said so made a few changes here they are.
 
wake black coffee

60mins low intensity cardio
 
Breakfast smoothie 1tbsp ground lineseeds ,40g oats,40g whey protein, 200ml skimmed milk and a apple

10.00am 100g chicken/100g tuna in water
 30g dry weight brown rice or wholewheat pasta
 peas/ sweetcorn
 fruit 
mug of green tea

1.00pm 120g chicken/ 120g tuna in water
 Mixed salad +1 tbsp ground lineseeds
 Fruit
Mug of green tea

3.45pm 200g cottage cheese/ quark
 Mixed salad + 1 tbsp groung lineseeds
 
5.00pm 20g whey protein in water
 1 oatcake
 pwo drink

5.15pm weights

6.00pm 30g whey protein+ 20g dextrose

6.45pm 100g steak
 2-3 small boiled potatoes or 1 small sweet potatoeo
 1 probotic drink low fat, low sugar

cardio 45mins low intensity

bedtime 200g low fat yogurt with 20g whey protein

so the changes from feb was dropping about 160 grams of carbs out of my deit plus pushing the cardio to 60 mins in the morning and adding more protein at lunch and bedtime. really pleased with the changes. after seeing james i went straight to see luke and sharon in bedford flexpex to book up a one2one bout posing and my routine.

23rd march went to bedford to see the flexpex team at the flexibilty gym to work on transitins stage presence and compuslary posing. sharon and luke gave me loads of advice and boosted my confidence no end.  i,ve also started shaving so i can see my progress alot moreit surprised me how much better i looked. the flexpex team invited me to their next workshop. So all going so well so far
 

5th april workshop with the flexpex team and diet reveiw with james.
 I went to bedford to work on my posing routine was really nervous but sharon went through it a step at a time which made it very easy to learn picked it up quite quickly since i dont have much rythym and find it hard to listen to music beats. did a hour and half one2 one then did the workshop with to really friendly bodybuilders which gave me loads of advice cheers nigel and colin good luck with your shows let me know how you get on. we did a urban dance class work on posing and watched how other people posed. aslso did a yoga class to stretch and help with breathing. then had aquestion time with luke nicholas who is a great bodybuilder and james who hae great advice while dietin and training. they even made dinner for us so got a bit of a cheat meal chicken frajitas coucs cous and potateo salad. it was lovely much needed and free protein shakes. my reveiw with james went well he said it looks like i was doin well and not to change my diet and will report with him in a couple of weeks. if i get any cravings i have a diet coke. so very happy with my progrees so far.
 
 

easter sunday
finally up to date diet playing mind games some days look great some days i dont. weighed myself last night 11st4 really pleased getting leaner by the day only 8 weeks to my first bodybuilding show.  finding today hard as everyone eating easter eggs my favourite. got my brother been training with me so been able to train harder which i,m loving. shame he is going to work in holland tuesday so might find training the next 2 weeks tough,. i,ll keep you all posted.

 

titch84


5th april workshop with the flexpex team and diet reveiw with james.
 I went to bedford to work on my posing routine was really nervous but sharon went through it a step at a time which made it very easy to learn picked it up quite quickly since i dont have much rythym and find it hard to listen to music beats. did a hour and half one2 one then did the workshop with to really friendly bodybuilders which gave me loads of advice cheers nigel and colin good luck with your shows let me know how you get on. we did a urban dance class work on posing and watched how other people posed. aslso did a yoga class to stretch and help with breathing. then had aquestion time with luke nicholas who is a great bodybuilder and james who hae great advice while dietin and training. they even made dinner for us so got a bit of a cheat meal chicken frajitas coucs cous and potateo salad. it was lovely much needed and free protein shakes. my reveiw with james went well he said it looks like i was doin well and not to change my diet and will report with him in a couple of weeks. if i get any cravings i have a diet coke. so very happy with my progrees so far.
 
 

Ive had loads of cravings recently and unfortunatly its always a double decker for me

excellent pics by the way

Pics are really small, but you look definitely great!

Back to basics

Ive had loads of cravings recently and unfortunatly its always a double decker for me


are you getting ready for any shows did i see you was getting ready for one. are you having any cheat meals.   titch 84

ghostrider


Pics are really small, but you look definitely great!

 
thanks ghostrider i,m trying to get that sorted the site i loaded them on wouldn,t ket me change the size. the next set in a couple of weeks i will try and make them bigger titch 84

 
not alot to report feeling really tired this week still training hard and heavy. in the middle of march i added a fat burner i,m starting to lean out abit more weighing bout 11st 4lbs at night and about 11st 0lbs in the morning trying not to weigh myself to much.  slipped up monday i ate a easter pudding ht cross bun with custard only a small bowl but wont be doing that again. i felt that bad i went for a 2 hour walk so wasnt worth it. has anyone got any advice on how many situps and how many times a week i,m doing about 100 3 times a week.

hi james how are you, you know when i asked about drinking diet coke just wondering what affect it will have. how much is ok a can a week or more or should i scrap it all together. i,m feeling quite falt at the moment and weighing 11st 3/4 lbs is this good progress. thanks graham

One Diet drink per day at this stage is no problem.  Not as good as water, of course, but if it helps you get through the diet then I have no problem

Great progress - it's not what you weight, but what you look like

James Collier
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Looking good mate,

U mention "spinning" that I take it is the bicycle class thing, my gym has it on nearly everyday and have often wanted to give it a go do you rate it as a good fat burner, I currently do 3 1 hour sessions of steady cardio a week, and 30 mins of HIIT. Would u reccommend maybe an early mornign weekend spin?

Never Let Your Fears Stand In The Way Of Your Deams JOURNAL

Donki


Looking good mate,

U mention "spinning" that I take it is the bicycle class thing, my gym has it on nearly everyday and have often wanted to give it a go do you rate it as a good fat burner, I currently do 3 1 hour sessions of steady cardio a week, and 30 mins of HIIT. Would u reccommend maybe an early mornign weekend spin?

hi donki
yeah i think that would be good to inculde it at the weekend. i,ve stopped doing it at the moment. working more on myweights at the mo. it burns between 400 to 700 kcls in 45mins. at the moment i do 60mins b4 work and 45mins in the evening mon to fri and 2 hit sessions a week i have to eat in between the weights and cardio thats why i stopped the spinning. hope this helps you. think i will start it again after my comp. titch

James


One Diet drink per day at this stage is no problem.  Not as good as water, of course, but if it helps you get through the diet then I have no problem

Great progress - it's not what you weight, but what you look like

thanks james,
                        still got quite a bit of fat around the sides and on the abs will they look alot better by losing the fat or should i train them harder. i,m doing around 100 situps 3 times a week. plus does the hiit session have to be done in the morning or can it be done anytime of the day.thanks for your advice graham

Trianing abs will not help burn fat - the fat will come off with continued dieting and cardio

James Collier
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cheers james does the hiit session have to be done in the morning or can i do it anytime of the day thanks graham

titch84

Donki


Looking good mate,

U mention "spinning" that I take it is the bicycle class thing, my gym has it on nearly everyday and have often wanted to give it a go do you rate it as a good fat burner, I currently do 3 1 hour sessions of steady cardio a week, and 30 mins of HIIT. Would u reccommend maybe an early mornign weekend spin?

hi donki
yeah i think that would be good to inculde it at the weekend. i,ve stopped doing it at the moment. working more on myweights at the mo. it burns between 400 to 700 kcls in 45mins. at the moment i do 60mins b4 work and 45mins in the evening mon to fri and 2 hit sessions a week i have to eat in between the weights and cardio thats why i stopped the spinning. hope this helps you. think i will start it again after my comp. titch

Cheers mate, I have a holiday at end of June so trying to get the BF down quickly, I know I am probably going to sacrifice some size but I am happy enough with my general frame if I could get the definition then Il up the cals after the holiday.
 
Thanks again

Never Let Your Fears Stand In The Way Of Your Deams JOURNAL

titch84


cheers james does the hiit session have to be done in the morning or can i do it anytime of the day thanks graham

Well it can be done anytime, but we need to look at your food distribution around it.  When you thinking of doing it and we can adjust the food around it

James Collier
Like MuscleTalk.co.uk on Facebook

thinking of doing it after the weights then i have my pwo shake then do the hiit  then bout twenty nins later i have my evening meal thats the monday one and sat i do about 3ish. if it easier i,ll do it in the morning just fancied a change of cardio which i have more choice down the gym thamks james.

Great progress mate, nice journal.
Replied to you on flexpex journal.
All the best. Luke.


www.corpusfitness.co.uk
where the magic happens!

not alot to report going too see james this saturday. legs and abs improving but still quite a bit of fat to loose 7 weeks to go so hopefully plenty of time. drinking a couple of black coffee in the day as feel really tired at the moment. hopefully get some new photos up at the weekend.

hi james just a quick question woke yp with a stinking head cold. i,ve noyiced that all the meds like beechams and lozenages have high carbs and sugar in them. are they ok to take or should i just use vicks vapour. also is it ok to drink to drink black coffee through the day. looking forward to our meeting sat and your comments thanks graham

titch84


hi james just a quick question woke yp with a stinking head cold. i,ve noyiced that all the meds like beechams and lozenages have high carbs and sugar in them. are they ok to take or should i just use vicks vapour. also is it ok to drink to drink black coffee through the day. looking forward to our meeting sat and your comments thanks graham

Oh dear.  Don't worry too much about a little carbs in the meds, but just don't overdo them

Tip: Friars Balsm in boiling water in a bowl with a towel over your head for 5-10 mins.  Ask your pharmacist - it really helps

James Collier
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just a quick progress report. feeling alot tighter and leaner, struggled with trainning due to my cold but kept it going quite well.  downed the night nurse to shift it plus helped me sleep like a log. had a couple of extra oranges to help. so feeling alot better and had a good asre kicking on shoulders lastnight from a mate of mine.  played around with my cardio and changed it a bit, started doing incline treadmill for a change too spice things up and noticed i burnt alot more kcls so hopefully this will help shift the last bit of fat.  hopefully get some new photos up for monday and i,ll do my best to make them bigger.

 

went to see james at the weekend he said i,ve made good progress so we are going to have two weeks relaxed. he has said to up my carbs by 50% to every meal so here is all my changes. also had a cheat meal sat night i had three slices of bbq chicken pizza and some wedges very nice seemed to have feeled out well and feel great. slipped up sunday had a cheat evening meal as well had steak but had two pork sausages off the bbq. i look and feel much bigger aslso had two diet red bulls. going to be more sensible next saturday going to have tandoori chicken and rice.
going to put some new photos later to night.

wake black coffee

60mins low intensity cardio 
 
Breakfast smoothie 1tbsp ground lineseeds ,60g oats,40g whey protein, 200ml skimmed milk and a apple

10.00am 100g chicken/100g tuna in water 
 45g dry weight brown rice or wholewheat pasta
 peas/ sweetcorn
 fruit 
mug of green tea

1.00pm 120g chicken/ 120g tuna in water 
2 oatcakes
 Mixed salad +1 tbsp ground lineseeds
 Fruit
Mug of green tea

3.45pm 200g cottage cheese/ quark
 Mixed salad + 1 tbsp groung lineseeds
 
5.00pm 20g whey protein in water 
 2oatckes 
preworkout drink
5.15pm weights

6.00pm 30g whey protein+ 30g dextrose

6.45pm 100g steak 
 3/4 small boiled potatoes or 1 small sweet potatoeo
 1 probotic drink low fat, low sugar

cardio 45mins low intensity

bedtime 200g low fat yogurt with 20g whey protein

hi james, thanks for the help and advice can you check ive changed every things according wasnt sure  if i was meant to up the dextrose. thanks for that ticket as well  really appreciate that looking forward to it speak to you soon graham.

 



here a few progress  photos i,m 6 weeks out from my first show not the best posing rushed them to be honest but i will improve on my next set of photos in a couple of weeks, i felt great trainning today with the extra carbs.

got my training partner back this week so expecting some great workouts plus the exta carbs seem to be helping me alot. not long now only six weeks got all my protan and dream tan ready.went to see the flexpex team sat to make a few adjustments to my routine which is coming together nicely.cheers sharon.

hi james , just a quick question what other lean red meat can i have is lean mince ok, if not i might use it for my cheat cook something up with it, any other suggestions for my cheat meal and can i have a normal coke or a bottle of cider or anything. this is for sat coming thanks graham

Your diet portions changes seem fine mate - all's good

Lean mince is fine mate

Think of it as a 'treat' meal - Coke is out and Cider is out.  But have anything moderately sensible for food

James Collier
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James


Your diet portions changes seem fine mate - all's good

Lean mince is fine mate

Think of it as a 'treat' meal - Coke is out and Cider is out.  But have anything moderately sensible for food

cheers james think i,ll make some homemade burgers out of lean mine and some sweet potatoes wedges for my cheat meal any suggestions for dessert really craving chocolate fo some reason. shall i have something like jelly. thanks james

I can't suggest treat desserts - treats are just that!

James Collier
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