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  1. #101
    DF PwNagE super mike's Avatar
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    Default Re: Roach-Rampino Progress Journal

    Have a good one mate. Keep it up.

  2. #102
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    Default Re: Roach-Rampino Progress Journal

    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:

  3. #103
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    Default Re: Roach-Rampino Progress Journal

    Looking good m8!

    Spoiler:
    Theres a definite stirring in my member!
    "Where you are is what you eat. When I'm in London I'll have beans on toast for lunch. On holiday — what? Tapas? Go on then I'll have a bit. You eat whatevers in that area"
    Karl Pilkington

  4. #104
    DF Founder Raptor's Avatar
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    Default Re: Roach-Rampino Progress Journal

    ffs the pics of you in the OP are about half my size

    whatever pfffffffffffft

  5. #105
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    Default Re: Roach-Rampino Progress Journal

    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..

  6. #106
    DF PwNagE LFC Muppet's Avatar
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    Default Re: Roach-Rampino Progress Journal

    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.

  7. #107
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    Default Re: Roach-Rampino Progress Journal

    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."

  8. #108
    DF VIP Member
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    Default Re: Roach-Rampino Progress Journal

    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.

  9. #109
    DF Jedi tam9's Avatar
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    Default Re: Roach-Rampino Progress Journal

    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

  10. #110
    DF Jedi Zippeyrude's Avatar
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    Default Re: Roach-Rampino Progress Journal

    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!

  11. #111
    DF VIP Member
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    Default Re: Roach-Rampino Progress Journal

    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.

  12. #112
    DF PwNagE ant3b's Avatar
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    Default Re: Roach-Rampino Progress Journal

    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.

  13. #113
    DF VIP Member
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    Default Re: Roach-Rampino Progress Journal

    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

  14. #114
    DF VIP Member
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    Default Re: Roach-Rampino Progress Journal

    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

  15. #115
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    Default Re: Roach-Rampino Progress Journal

    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:


    Monday 27th July 2009

    0645hrs Smoothie 100gms oats, 40gms whey, mixed berries, banana + usual ingredients
    1015hrs 100gms oats, 40gms whey, 2 x banana, soya milk + water
    1400hrs 200gms turkey breast (44gms protein) 70gms rice portion (37gms carbs 4gms protein), sweet chilli sauce, chilli powder and black pepper.
    1700hrs 1 x tin tuna (25gms protein), black pepper 1 x tablespoon mayo.
    2015hrs Turkey breast (44gms protein), stir fry (broccoli, green beans, baby sweetcorn)
    Total protein: 197gms
    Total carbs: 237gms


    Tuesday 28th July 2009


    0645hrs Smoothie 100gms oats, 40gms whey, 5gms LG, mixed berries, banana + usual ingredients
    1030hrs 100gms oats, 40gms whey, 1 x banana, soya milk + water
    1345hrs 250gms fresh seafood mix (prawns, mussels, calamari (34.31gms protein) with 70gms basmati rice portion(37gms carbs 4gms protein), fresh lime juice, 1 x tablespoon mayo, black pepper, green jalapeno chillies.
    1630hrs 50gms oats, 40 grams whey with water
    2000hrs 40gms whey, 5gms L-Glutamine with water
    2045hrs Stir fry: Chicken breast (60gms protein) with mixed vegetables

    Total protein: 258.31gms
    Total carbs: 287gms

    Wednesday 29th July 2009
    0645hrs Smoothie 100gms oats, 40gms whey, 5gms LG, mixed berries, banana + usual ingredients
    1030hrs 100gms oats, 40gms whey, 1 x banana, soya milk + water
    1345hrs 200gms fresh prawns (28.2gms protein) with 70gms basmati rice portion(37gms carbs 4gms protein), 1 x tablespoon mayo, black pepper, green jalapeno chillies.
    1715hrs 1 hard-boiled egg (6gms protein) 1 x tin tuna (25gms protein) black pepper, 1 teaspoon mayo.
    2000hrs 2 x lamb steak (25.49gms protein) with sweet peppers, mint and black olives, string green beans and peas.

    Total protein: 168.69gms
    Total carbs: 237gms

    Thursday 30th July 2009
    0645hrs Smoothie 100gms oats, 40gms whey, 5gms LG, mixed berries, banana + usual ingredients
    1045hrs 50gms oats, 40gms whey, 1 x banana, soya milk + water
    1345hrs Fresh seafood mix (prawns, mussels, calamari (34.31gms protein) with 70gms basmati rice portion(37gms carbs 4gms protein), 2 x hard boiled eggs (12gms protein total) 1 x tablespoon sweet chilli sauce, 1 x tablespoon mayo, black pepper, green jalapeno chillies.
    1730hrs 1 x tin tuna (25gms protein) black pepper, 1 teaspoon mayo, chilli powder.
    2030hrs 40gms whey & water
    2200hrs 40gms whey & water

    Total protein: 235.31gms
    Total carbs: 187gms


    Friday 31st July 2009


    0645hrs Smoothie 100gms oats, 40gms whey, 5gms LG, mixed berries, banana + usual ingredients
    1030hrs 50gms oats, 40gms whey, 1 x banana, soya milk + water
    1415hrs 250gms fresh seafood mix (prawns, mussels, calamari (34.31gms protein) with 70gms Thai Curry rice portion(37gms carbs 4gms protein), chilli powder and 1 x tablespoon sweet chilli sauce.
    1730hrs 2 x tins of mackerel fillets in tomato sauce (17.1gms protein per tin) with chilli powder
    2030hrs Plaice fillet (21gms protein) mixed vegetables (spinach, broccoli, baby sweetcorn).

    Total protein: 173.3gms
    Total carbs: 187gms

    Saturday 1st August 2009

    0800hrs Smoothie 100gms oats, 40gms whey, 5gms LG, mixed berries, banana + usual ingredients
    1145hrs ½ whole roast chicken (80gms protein) portion of garlic new potato wedges (22gms carbs)
    1445hrs 40gms whey with water
    1830hrs 2 large scallops (35gms protein total), 1 fillet steak (30gms protein), 1 portion chips (25gms carbs) and 1 portion leeks.
    2100hrs 40gms whey with water.

    Total protein: 265gms
    Total carbs: 147gms


    Sunday 2nd August 2009

    0730hrs Smoothie 100gms oats, 40gms whey, 5gms LG, mixed berries, + usual ingredients
    1230hrs Mixed BBQ food with salad - (no bread). Approx. 150gms protein.
    1715hrs Chicken fajita kit – chicken breast fillets (60gms protein) 4 fajitas (43gms carbs)
    2030hrs 40gms whey with water.

    Total protein: 290gms
    Total carbs: 143gms

    Monday 3rd August 2009

    0645hrs Smoothie 100gms oats, 40gms whey, mixed berries, + usual ingredients
    1045hrs 200gms oats, soya milk, water, 40gms whey
    1345hrs 250gms fresh seafood mix (prawns, mussels, calamari (34.31gms protein) with 70gms basmati rice portion(37gms carbs 4gms protein), chilli powder and 1 x tablespoon sweet chilli sauce, 1 x tablespoon mayo.
    1745hrs 40gm whey with water
    2000hrs 2 x tuna steak 200gms total (80gms protein), mixed vegetables (baby sweetcorn, mange tout, broccoli)
    Total protein: 238.31gms
    Total carbs: 337gms

    Tuesday 4th August 2009

    0630hrs Smoothie 100gms oats, 40gms whey, mixed berries, + usual ingredients
    1045hrs 200gms oats 40gms whey with water and soya milk & 1 banana
    1430hrs 349kg haddock fillet (85gms protein) with 70gms egg rice portion (36.9gms carbs 4.9gms protein) with red chillies, black pepper and olive oil.
    1730hrs 40gms whey with water
    2000hrs 40gms protein 5gms L-Glutamine
    2030hrs Turkey breast (55gms protein), stir fry (green beans, swede and squash)

    Total protein: 304.9gms
    Total carbs: 336.9gms

    Wednesday 5th August 2009

    0630hrs Smoothie 100gms oats, 40gms whey, mixed berries, + usual ingredients
    1030hrs 200gms oats 40gms whey with water and soya milk 1 x banana
    1330hrs 250gms fresh seafood mix (prawns, mussels, calamari (34.31gms protein) with 70gms basmati rice portion(37gms carbs 4gms protein), chilli powder.
    1730hrs 40gms whey with water
    2000hrs 250gms lean steak mince (50gms protein) in a home-made Bolognese sauce.
    2130hrs 40gms whey with water.

    Total protein: 248.31gms
    Total carbs: 337gms


    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.
    Last edited by Roach-Rampino; 6th August 2009 at 08:46 AM.

  16. #116
    DF PwNagE super mike's Avatar
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    Default Re: Roach-Rampino Progress Journal

    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.

  17. #117
    DF VIP Member
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    Default Re: Roach-Rampino Progress Journal

    Quote Originally Posted by super mike View Post
    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.
    Agreed mate; I usually hit the sack at 9.30pm. Should really get another 40gms whey in at bedtime. Will start today

  18. #118
    DF VIP Member Nikki's Avatar
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    Default Re: Roach-Rampino Progress Journal

    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.
    Nikki.

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  19. #119
    DF VIP Member
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    Default Re: Roach-Rampino Progress Journal

    Quote Originally Posted by Nikki View Post
    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.

    True mate. I've been helping out Dalboy with his routine and diet (via pm) and he's doing great so far.

    As I said to him the other day "You will never regret training hard and eating well"....

  20. #120
    DF PiMP dalboy's Avatar
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    Default Re: Roach-Rampino Progress Journal

    Quote Originally Posted by Roach-Rampino View Post
    True mate. I've been helping out Dalboy with his routine and diet (via pm) and he's doing great so far.

    As I said to him the other day "You will never regret training hard and eating well"....
    Well I'm sticking to the diet and routine - dunno about progress yet lol. Still early days.

    Cheers Roach

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