Day 2, All GOOD!

I feel good today, main battle will be timing food right and staying away from temptation!

Nutrition:
1- Protein Bar
2- Chk and Veg
3- X2 Protein Shake
4- Oats and Chk
Training
5- Protein Shake and Banana
6- Chk Sandwich and Veg

Training:
Pull Ups- 8 reps x 4 sets a few sets with 20kg
Seated Row- 8 reps x 4 sets
DB Row- 8 reps x 4 sets @ 50kg
EZ Curl- 8 reps x 4 sets @ 37.5kg

In and out in 40 mins, very hard workout with small amount of rest between sets.

Day 1 Assessment 1!

Feel great today, very positive about the results I can get, got my first set of results in.....

Weight- 94.6kg (10pm and unclothed)

Waist- 36
Arm- 13 3/4
Leg- 26 3/4
Chest- 47
Calf- 17

Nutrition:
1- Protein Bar
2- Chicken and Veg
3- X2 Protein Shake
4- Oats and Scrabbled Egg
Training
5- X2 Protein Shake Banana
6- Chicken and Green Beans

Training:
Bench Press- 8/115kg 8/120kg 8/120kg 5/130kg
Incline DB's- 8/45kg 6/45kg 6/40kg 8/40kg
Hamstring Curl- 8/100lbs 8/120lbs 8/140lbs
Leg Curl- x3 sets of 8
Weighted Dips- 8/20kg 8/35kg

Ps Pic will be uploaded later

New Start AGAIN!

OK, it's been a bit over a year since I stated my first cut and it went very well and I'm ready to start a new one for 2010!

Over the last 6 months I have been bulking and I'm sitting at about 95kg with some fat gain and a lot of muscle gain. Tonight I will be posting my first 'Assessment' which will contain weight, measurement and a new picture.

I will again be posting my training and nutrition and completing a new assessment every two weeks to make sure I'm still on track!

My goals is to get my waist in back to about 31 inches and to maintain most of my gains on top of trying to get a bit stronger!

Just over 1 Week Out!

Just over a week since my last post and all I have done is eat!! HA! Haven't stopped and I think I'm sick of junk food now! Well I'm going to start again and maybe try to aim for a sub 30 inch waist over the next 6-8 weeks and really work hard. I'm not going to post every day but maybe once a week to let everybody know how I'm getting on.

Happy Training

Mark

Day 84 & 12 Week Assessment

Weight- 78.7kg
Bodyfat %- N/A
Waist- 31 inches
Chest- 42 inches
Thigh- 24.5 inches
Arm- 15.5 inches
Neck- 15 inches
Calf- 16 inches

Nutrition:

Meal 1- Protein Bar
Meal 2- Protein Shake
Meal 3- Chicken and Veg
Meal 4- Pita and x2 Eggs
Meal 5- Protein Bar
Meal 6- Soupfuls, Veg and x4 Biscuits
Meal 7- Protein Bar

Training:

Day off

I think over the last 3 weeks I could have done a lot better and I was giving in to temptation a bit too much. Over the 12 weeks I think I have learned a lot about my body and have had some really good results. 10kg of weight loss and 4.5 inches off my waist were some of the results that stuck out the most but the picture transformation was quite amazing! The whole point of doing this this study was to see if I could stick it out for 12 weeks and to make it clear that anybody can achieve similar results.

I think I will post a new assessment every month to see if I can maintain my new weight and bodyfat % and maybe even slim down and tad more lol. Thanks for reading and if you have any questions e-mail on markalexander@sidebysidefm.co.uk

Day 83

Nutrition:

Meal 1- Meal Replacement
Meal 2- Protein Shake
Meal 3- Chicken and Veg
Meal 4- 1/2 Meal Replacement
Meal 5- Pita and x2 Eggs
Training
Meal 6- 1/2 Meal Replacement
Meal 7- Soupfuls, Carrots, Green Beans and Sardines

Training:

Bench Press- 4reps/112.5kg 4reps/112.5kg 4reps/112.5kg 3reps/112.5kg
DB Incline- 6reps/40kg 6reps/40kg 5reps/40kg
DB Shoulders- 5reps/32kg 4reps/32kg 5reps/32kg
Arnold Press- 5reps/30kg4reps/30kg 5reps/32kg
Dips- 15reps/bw 15reps/bw 15reps/bw

Day 81

Nutrition:

Meal 1- Meal Replacement
Spin Class
Meal 2- Protein Shake
Meal 3- Chicken and Veg
Meal 4- Protein Shake
Meal 5- x2 Eggs and Pita
Training
Meal 6- 1/2 Meal Replacement
Meal 7- Protein Bar and 50kcal fruit jelly worm!

Training:

Wide Pull Ups- 5reps/25kg 5reps/25kg 4reps/25kg 6reps/25kg (CG)
DB Rows- 6reps/46.5kg 6reps/46.5kg 5reps/50kg 6reps/45kg
Deadlifts- 6reps/140kg 6reps/170kg 4reps/180kg
Hack Squats- 6reps/170kg 6reps/200kg 6reps/210kg
BB Bicep Curls- 6reps/35kg 6reps/35kg 4reps/35kg
Supersetted with
DB Hammer Curls- Fail/12kg Fail 12kg Fail/12kg