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
MT Co-Owner & Nutrition Consultant

 
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
MT Co-Owner & Nutrition Consultant

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!

I'm back... sort of

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
MT Co-Owner & Nutrition Consultant

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?