Have a good one mate. Keep it up.
Printable View
Have a good one mate. Keep it up.
Okay so here we are 3 months on. I trained and ate well but didn't do nearly enough cardio. Two of these pics are from last weekend and the others from last night. A week in South of France, a boys weekend in Marbella and a week in Cyprus have all taken their toll on my body. Too much good food, beer and wine have slipped back on about half a stone.
But I thought I'd get some pics and hopefully see some difference..apart from the tan!
Front side
Spoiler:
Right arm
Spoiler:
Rear double bicep
Spoiler:
Tricep
Spoiler:
Full frontal
Spoiler:
Looking good m8!:)
Spoiler:
ffs the pics of you in the OP are about half my size
whatever pfffffffffffft :p
I've had a break by eating shit for a 3 or 4 weeks now so am going to get back on the case...watch this space..
Glad you stuck to it, looks like you were the only 1. May have something to do with the nice multi gym in your spare room ;)
My Ankle is still fooked so can't even jog at the minute.
Taken from a pm from me to Spence:
"Training is down to 2 weights sessions a week and two x 30 mins circuit sessions. Am looking okay at the moment and lifting quite heavy (did 55kgs one armed row, 10 reps each arms last Friday). I was plagued with some back issues over Xmas and NYE (and I guess from the middle of November really). I have restructured my sessions to include some Pilates, lots more core work which in turn has strengthened my trunk area which in theory should prevent my back problems...it's working so far.
My diet is good/better after the excesses of Xmas, I keep "bad" meals down to a maximum of 1 per day and if I have that then all the others have to be good. I am keeping my protein intake high and fat intake low although I am not on a fat burn diet."
How time flies.
I am currently 14st 13lbs. Not looking great but not too bad. Am just starting to clean my diet up now over the next 3 weeks, then for the 4 weeks building up to my hols, go strict, do 30 mins cardio a day and then step that up to 1 hour for the last 2 weeks before I go (5th Sept).
Will post some current pics tomorrow (or poss tonight) and we will see how the 7 weeks pans out.
well done mate, i'm still nto what i want to be but my face and everything isn't too bad...bit of flab but to be honest i can't complain. Most of my current training was from a company called outsidefitness.co.uk but had to stop due to work, but i am out on my bike a lot these days...and just about to join the glasgow gyms around my way...think i might get away as a student as i went there for some work studies lol..so 16 quid a month to go to any glasgow council gym is amazing and that inc swimming/sauna plus classes..so sounds good!!!!
As before I'm not wanting to get lean, just fit. I am cycling around 2 or 3 times per week...but these are mainly on mountain bike trails and would like to do a wee hour here and there in a gym.
Keep up the good work mate and post back more reguarly I used to love your reads :)
well done guys, im struggling to shed the stone i acquired from my wedding so you guys are somewhat of an inspitation at the mo!
Well in addition to my normal training, my missus is currently doing her personal trainer (gym instruction) qualification. This means that she needs me to be the "client" and practice her instructing & teaching technique. In turn I am doing a few extra workouts every week and so it's all good.
I have been following this . Ive been going to the gym hard for a month and keep going. Within 4 weeks i have put 6lbs on. and body fat has reduced from 18% to 12%. Used protein shakes in-between meals also. getting a good 120grams a day and eating 3 meals (6 if you include protein drinks.
May i add i find it really hard to put weight on so its a big achievement for me.
Tuesday 14th July 2009
Food intake:
0630hrs Breakfast smoothie: 40gms whey, soya milk, pomegranate juice, fresh strawberries, raspberries and blue berries, green kamut powder, grapefruit seed oil,
Udo's Choice® Ultimate Oil Blend, 100gms porridge oats, banana.
1000hrs Protein shake: 40gms whey powder, water, soya milk and 1 banana.
1300hrs (Made myself) 2 x pre-cooked chicken breast wraps with salad and sweet chilli sauce.
1600hrs 10 x seafood sticks, cucumber portion, 1 x Supermalt drink, 30gms protein with water.
2030hrs Old El Paso chciken fajita kit - 4 chicken wraps (too many wraps in 1 day!!).
Training:
Legs: Using TRX system
Squat & row (15 reps) superset with front squats (15 reps) x 4 sets.
Sprint start (10 reps each leg) superset with weighted ball squats (12 reps) x 4 sets
Shoulders:
Seated shoulder press 12 reps warm up then 4 working sets 10 reps
Alternate side laterals (with a slight stoop to incorporate rear delt) (12 reps each arm) x 4 sets
Clean & press (12 reps) x 4 sets
Water intake: 6 pints
Wednesday 15th July 2009
0630hrs Smoothie 100gms oats 40gms whey, strawberries, blueberries, +usual ingredients
1130hrs 100gms oats 40gms whey, 1 x banana, soya milk and water
1345hrs Packet of pre-cooked chicken breast (50gms protein), 70gms rice portion (37gms carbs 4gms protein), olive oil, lime juice, black pepper
1630hrs 2 x hard boiled eggs (8gms protein each)
1930hrs Turkey breast stir fry (48gms protein)
Total protein: 198gms
Total carbs: 237gms
Water intake: 7 pints
Thursday 16th July 2009
0630hrs Smoothie 100gms oats 40gms whey, strawberries, blueberries, +usual ingredients
1030hrs 100gms oats, 40gms whey, water and soya milk
1330hrs 70gms rice portion (37gms carbs 4 gms protein), fresh seafood mix (40gms protein), red chillies, lime juice, black pepper.
1630hrs 2 small wholemeal rolls (26.4gms carbs 7.2gms protein each) with cooked chicken breast (50gms protein)
1930hrs 2 x fishcakes (10gms protein each), mixed vegetables and 4 small pieces of halloumi cheese (approx 10gms protein per slice)
Total protein: 198.4gms
Total carbs: 289.8gms
Water intake: 6 pints
I am dieting hard now and training weights 4 times a week (minimum) and doing cardio every day. I've built up to a clean diet and increased my training over the past 4 weeks.
Last week's food diary for those who are interested:
Spoiler:
It's pretty boring and monotonous but I am seeing good results already and with 4 weeks to go until my hoilday, I am sure I can stick with it.
What time are you normally getting to bed mate? The only criticism of that week is the lack of a 'late' protein intake but of course late is subjective. Apart from that it looks very good.
Been following this through looking good matey. it gives you great satisfaction to look back and see the difference after putting in all the hard work and time.