Day 29 & 4 Week Assessment

Weight = 83.5kg
BF % = 10.7%????
Thigh = 25 inches
Calf = 16.5 inches
Neck = 15.5inches
Arm = 15.5 inches
Waist = 33 inches
Chest = 42.5 inches

My weight is still going in the right direction despite my setbacks with my food and I had to measurement changes which were,

Waist down 1 inch
Chest down 1/2 an inch

My Body fat % was an odd result where it has gone from 14.4% to 10.7% which I will take with a pinch of salt because its a machine and can be very inaccurate!

The next two weeks will now be my toughest as I will be slowly eating less carbs (Only 3 times per day) so now it will get interesting!

Today though went as followed....

Nutrition:

Meal 1- x2 Wholemeal Bread, x1 Egg and x2 Egg Whites

Meal 2- Chicken and Cabbage

Meal 3- Protein Shake

Meal 4- Protein Shake, Baked Potato and Veg

Training

Meal 5- Meal Replacement

Meal 6- Chicken and Vegetables

Training:

DB Chest Press- 10reps/45kg 9reps/45kg 8reps/45kg 6reps/45kg

DB Incline Press- 8reps/40kg 10reps/36kg 8reps/36kg
Weighted Dips-8reps/20kg 8reps/20kg 8reps/20kg

Decline Skull crushers- 10reps/30kg 10reps/30kg 8reps/30kg

Day 28

Nutrition:

Was going to write down what I have eaten but today was so bad I don't think I could. Basically I have eaten all the wrong things and only 1 day from the four week mark. Overall I think I have had some very good results but now I think I have to be more focused and really stick to anything to a T!

Training:

No training today just resting, was at work for a long time and that defiantly affecting my food but tomorrows another day!

Day 27

Nutrition:

Meal 1- x2 Eggs and x2 Wholemeal Bread
Meal 2- Mackerel/Veg/Soup/X2 Bread
Meal 3- Protein Shake and x3 Small Chocolates
Meal 4- Chicken and x2 Wholemeal Bread
Training
Meal 5- Meal Replacement
Meal 6- Protein Shake

Training:

Deadlift- 6reps/140kg 6reps160kg 6reps160kg 5reps/160kg
Leg Press- 10reps/200lbs 10reps/300lbs 8reps/400lbs 10reps/300lbs
DB Shoulder Press- 10reps/30kg 8reps/30kg
SS with Arnold Press- 10reps/18kg 8reps/18kg
Smith Shoulders- 10reps/40kg 10reps 60kg 10reps 65kg

Day 26

Nutrition:

Indoor Cycling
Meal 1- Protein Bar
Meal 2- Protein Shake
Meal 3- Baked Potato, Chicken, Soup and Veg
Meal 4- Protein Shake
Meal 5- X2 Wholemeal Bread and x2 Eggs
Training
Meal 6- Meal Replacement
Meal 7- Small Piece of Chicken

Training:

Taught a Indoor Cycling Class

Weighted Pull Ups- 8reps/20kg 7reps/20kg 5reps/20kg
DB Rows- 8reps/40kg 8reps/40kg 8reps/40kg 8reps/40kg
BOR- 8reps 60kg 8reps/70kg 8reps/70kg
Mixture Super Set Biceps x3 Sets

Very long day at work but training did go quite well! Only a few days to go now. After the four week mark I think I'll have to be 95% strict throughout each 2 week interval.

Day 25

Nutrition:

Meal 1- X2 Toast and a Protein Shake
Meal 2- Protein Shake
Bike Ride
Meal 3- Baked Potato, Soup, Veg and Salmon
Meal 4- Meal Replacement
Training
Meal 5- Protein Shake and a Pear
Meal 6- X2 Eggs and a Pita Bread
Meal 7- Chicken Breast and a Pita Bread

Training:

Outdoor Cycle in the morning for 1 hour

Bench Press- 10reps/60kg 10reps/100kg 9reps/100kg 9reps/100kg
Incline Smith- 10reps/40kg 10reps/60kg 10reps/70kg 10reps/70kg
Power plate Push Ups- 60 seconds 45seconds 30seconds all with weighted vest
Single Push Downs- 10reps/7.5kg 10reps/7.5kg 10reps/7.5kg

Good end to the week, Iv have to teach a spin class in the morning so will be quite tired, only a few more days to go, cant wait to see the pictures!

Day 24

Nutrition:

Meal 1- x2 Toast and a Protein Shake
Meal 2- Protein Shake
Meal 3- X2 Bread, Chicken. soup and Veg
Meal 4- Pita, Salad and Chicken
Meal 5- Chicken and Veg
Meal 6- Cheat Meal (Sweets, small chocolate, crisps, and four small kids yoghurt's)
I think I just kept eating on Meal6 so need to be good for the rest of this week!

Training:

Day Off

Well only four days to go until my four week assessment so I really need to be spot on to make sure i reach my next goal of 83.5kg or their abouts! Also some more off my waist would be nice, today on meal 6 was my cheat meal and i think i went a bit over the top but it should keep my body guessing ha.

Day 23

Nutrition:

Meal 1- X2 Toast and x2 Eggs
Meal 2- Protein Bar
Training
Meal 3- Protein Shake with Glucose
Meal 4- Chicken Breast
Meal 5- Wholemeal Pitta, Chicken and Salad
Meal 6- Chicken and Peas
Meal 7- x2 Protein Bars

Training:

Deadlifts- 6reps/140kg 5reps/160kg 4reps/160kg
Squats- 6reps/100kg 6reps/120kg 6reps/120kg
DB Shoulder Press- 8reps/32kg 6reps/32kg 8reps/28kg
Supersetted with
Arnold Press- 8reps/16kg 8reps/16kg 6reps/16kg

Just over 3 weeks in now and still feeling OK. Felt a bit ill in training today but I have a day off tomorrow so should be back to normal on Sunday. Jumped on the scales to make sure I'm still on the right track and I weighed in at just under 84kg so should be on for 83kg for Thursday as well as 1 inch off the waist!

Day 22

Nutrition:

Meal 1- X2 Wholemeal Toast, 1 Egg and x2 Egg Whites
Training
Meal 2- Meal Replacement
Meal 3- X2 Beef Meat Balls, x2 Wholemeal Bread and Small amount of Chicken
Meal 4- Protein Shake
Meal 5- Prawns, Mixed Veg and a Marshmallow
Meal 6- Prawns and Mixed Veg

Training:

Close Pull Downs- 10reps/240lbs 9reps/240lbs 8reps/240lbs
DB Row- 8reps/40kg 8reps/40kg 8reps/40kg 8reps/36kg
Single Cable Row- 10reps/45kg 8reps/60kg 8reps/60kg
Seated Incline Curls- 8reps/12kg 8reps/12kg 8reps/12kg
Superseted with
Ass Close Pull Ups- 8reps/BW 8reps/BW 8reps/BW

Day 21

Nutrition:

Meal 1- Meal Replacement
Meal 2- Protein Shake
Meal 3- X2 Wholemeal bread, Chicken, Soup and Veg
Meal 4- Protein Shake
Meal 5- X3 Meat Balls and x2 Wholemeal Bread
Meal 6- Meal Replacement

Training:

Bench press- 10reps/60kg 10reps/100kg 8reps/102.5kg 8reps/102.5kg
DB Incline Superset- 10reps/36kg/6reps/24kg 8reps/36kg/4reps/24kg 8reps/36kg/4reps/24kg
Weighted Dips- 9reps/20kg 7reps/20kg 10reps/20kg
French Press- 10reps/27.5kg 10reps/27.5kg

Day 20

Nutrition:

Meal 1- X2 Toast and a Protein Shake
Meal 2- Protein Shake
Meal 3- Baked Potato, Small Roll, Soup, Chicken and Veg
Meal 4- Meal Replacement
Meal 5- 6 Meat Balls, x2 bread and sauce
Meal 6- Protein Bar

Not so good today but I really wanted some burger meat so found some meat balls that I squashed into small burgers and all 6 were only 200kcal so not bad but I shouldn't of had the bread with it. Also I was supposed to have a chicken salad on my last meal but I got some new chocolate orange protein bars and wanted to try them.

Training-

No Training today but was very busy at work!

Day 19

Nutrition:

Meal 1- Meal Replacement and a Plum
Meal 2- Baked Potato, Chicken and Veg
Meal 3- Meal Replacement
Meal 4- X1 Wholemeal Bread and x2 Eggs
Meal 5- Chicken and Veg
Meal 6- Chicken And Veg

Training:

Bit of a busy day today and I feel shattered! Started off with teaching a 7am Spin Class which I felt sick throughout because I made it a high intensity interval style class. The I had to go on a Power walk with a member from the gym for an hour and after work trained Shoulders for 30Min's as I have pulled a muscle from football!

Smith Shoulders- 10reps/40kg 10reps/60kg 10reps/60kg 10reps/60kg
Standing DB Press- 10reps/10kg 10reps/16kg 10reps/16kg
Reverse Flys- 10reps/7.5kg 10reps/7.5kg 10reps/7.5kg

Took it easy in this session as I didn't feel right but my diet has been better and now only a few days til the 3 week interval!

Day 18

Nutrition:

Meal 1- X2 Wholemeal bread and x2 Eggs
Training
Meal 2- Meal Replacement
Meal 3- Mushy Peas and Chicken
Meal 4- Chicken
Meal 5- Salmon, Cheesy Mash and Veg with a Small Slice off cake
Meal 6- Protein Shake

Training:

Close Grip Pull Downs- 10reps/225lbs 8reps/245lbs 7reps/245lbs
DB Rows- 6reps/40kg 6reps/40kg 8reps/36kg 8reps/36kg
Single Arm Cable Row- 8reps/60kg 8reps/60kg 10reps/50kg 10reps/50kg
BB Bicep Curls- 8reps25kg 8reps/25kg 8reps/20kg

Not a bad day but I went out for dinner and had loads of cake in front of me but I only had a few spoonfuls so wasn't that bad. Need to be at least 83.5 by Thursday and some more of the waist.

Day 17

Nutrition:

Meal 1- x2 Wholemeal Toast and x2 Eggs
Training
Meal 2- Protein Shake and Glucose
Meal 3- Chicken Sandwich
Football
Meal 4- Meal Replacement
Meal 5- Chicken Sandwich
Meal 6- Chicken Salad

Training:

Bench Press- 9reps/100kg 8reps/100kg 8reps/100kg
DB Incline- 8reps/38kg 6reps/38kg 8reps/34kg
Weighted Dips- 8reps/20kg 8reps/20kg 12reps/BW
Single Cable Pushdown- 10reps/15kg 10reps/15kg 10reps/15kg

1hour30mins of football
Trained early today and felt tired so found it hard, lowered the weights a bit to try and find a 10rep max but should be a bit better next time. Played a game of football today, not used to all the sprints, legs are knackered.

Day 16

Nutrition-

Meal 1- Meal Replacement
Meal 2- Chicken, Salad and Peas
Meal 3- Meal Replacement
Meal 4- Tuna Sandwich
Meal 5- Salmon Salad
Meal 6-Chicken Salad

Training-

No Training

Day 15 & 2 week Assessment

The results were as followed:

Weight = 85.3kg

BF % = 14.4%

Thigh = 25 inches

Calf = 16.5 inches

Neck = 15.5inches

Arm = 15.5 inches

Waist = 34 inches

Chest = 43 inches

1 1/2 inches of my waist and a descent 3.6kg so I feel this is a good start. I want to maintain leg, calf and arm measurements now and maintain strength throughout.

Nutrition:

Meal 1- Meal Replacement

Meal 2- Salmon, Veg and Soup

Meal 3- Protein Shake

Meal 4- X3 Wholemeal bread and x2 Eggs

Training

Meal 5- Protein Shake with Glucose

Meal 6- Chicken Salad and 1 egg

Training:

Deadlifts- 6reps/100kg 6reps/130kg 6reps/160kg 6reps/160kg 5reps/160kg

Squats- 6reps/100kg 6reps/120kg 6reps/120kg

Front Squats- 8reps/60kg

Smith Shoulder Press- 8reps/40kg 6reps/60kg 6reps/70kg

Arnold Press- 6reps/24kg 6reps/24kg 6reps/24kg

Day 14! Final Day before tomorrows Re-Assessment

Nutrition:

Meal 1- x2 wholemeal bread and x2 eggs
Meal 2- Meal Replacement
Meal 3- Protein Shake
Meal 4- Baked Potato, Salmon, Veg and Soup
Meal 5- Protein Shake
Meal 6- Chicken, x2 wholemeal bread and Salad

Training:

Close Pull ups- 6reps/22.5kg 6reps/22.5kg 6reps/22.5kg
T- Bar Row- 6reps/60kg 6reps/70kg 6reps/75kg 6reps/75kg
Wide BOR- 6reps/60kg 6reps/70kg 6reps/80kg
Seated High Row- 8reps/50kg 8reps/50kg 8reps/50kg
Cable Bicep Curls- 6reps/25kg 6reps/25kg 6reps/25kg

I think I'm going to change my training a bit for the next few weeks by using 10-12 reps rather than strength reps just so I can try and promote hypertrophy a bit and give my joints a rest from the heavy weight. Also like to start a bit lighter with my squats and deadlifts to try and get back into routine with them.

Day 13

Nutrition:

Meal 1- X2 Wholemeal Bread and x2 Eggs
Meal 2- Meal Replacement
Meal 3- Protein Shake
Meal 4- Baked Potato, Chicken and Veg
Meal 5- Protein Shake
Meal 6- Chicken Salad

Training:

Bench Press- 6reps/110kg 6reps/110kg 5reps/110kg 8reps/100kg
Decline Cable- 6reps/25kg 6reps/30kg 6reps/35kg 6reps/37.5kg
Incline Smith- 6reps/60kg 6reps/70kg 4reps/75kg
Cable Push downs- 6reps/30kg 6reps/32.5kg 6reps/35kg 6reps/37.5kg
A few sets of push ups on the power plate for a change (Close and Wide Grip)

So got my last 2 meals to eat today then only one more day to go. I have set so weight goals for every 2 weeks which are as followed....
2 weeks- 85kg
4 weeks- 82.5kg
6 weeks- 80kg
8 weeks- 78kg 31inch waist!!

Day 12

Nutrition:

Meal 1- Meal Replacement
Spinning
Meal 2- X2 Wholemeal Bread and x2 Eggs
Meal 3- Meal Replacement
Meal 4- Protein Shake
Meal 5- Mackerel, Broccoli and Tomato Soup
Meal 6- Protein Shake and a Banana
Meal 7- Protein Bar

Training:

Day off the weights but I did teach a spin class at 7am but that its!

Only 3 days to go to the first progress assessment!

Day 11

Nutrition:

Meal 1- x2 Brown Bread and x2 Eggs
Outdoor Bike Ride
Meal 2- Salmon, Cabbage and a Baked Potato
Meal 3- Protein Shake
Meal 5- Chicken, Cabbage and x1 Brown Bread
Training
Meal 6- Pear
Meal 7- Meal Replacement with Milk

Training:

Had to do a morning bike ride with a few members, well was better than being in the gym and was done at a moderate pace nothing to hard.

Evening Training was supposed to be a heavy legs day but my back seemed to be aching a bit so I gave it ago but couldn't go heavy on squats or deadlifts as it was quite painful. I don't thin its something serious, just need a bit of rest. Well the session went as follows,

Squats- 6reps/60kg 6rep/100kg 6reps 110kg 6 reps 110kg (No spotter or Squat Rack)
Deadlifts- 6reps/60kg 6reps/100kg (Back really hurting so stopped)
Shoulder Press Machine-6reps/20kg 6reps/67.5kg 6reps/67.5kg 6reps/67.5kg
Smith Shoulders- 6reps/60kg 6reps/70kg 6reps/72.5kg 6reps/60kg
Reverse Flys-10reps/7kg 10reps/7kg

Well I think I'm heading in the right direction so I hope I stay injury free and concentrate with pushing myself a bit more. I think I need to print off a post of my last sessions so I have something to beat. Well day off tomorrow apart from my first indoor cycling class so wish me luck......

Day 10

Nutrition:

Meal 1- x2 Wholemeal Bread and x2 Eggs
Meal 2- Protein Shake
Meal 3- Chicken, Salad and x2 Wholemeal bread
Training
Meal 4- Protein Shake and Glucose
Meal 5- Chicken and Veg
Meal 6- Pack of Prawns and x2 slice of Wholemeal Toast
Meal 7- X2 Protein Bars and some Crisps

Training:

Weighted Pull ups 6reps/20kg 6reps/22.5kg 5reps/22.5kg
Wide Pull ups 6reps/Body weight
T-Bar Row- 6reps/70kg 6reps/75kg 6reps 6reps/77.5kg
Wide BOR- 6reps/70kg 6reps/80kg
Close BOR- 8reps/80kg
BB Bicep 21's- 21reps-20 21reps/25kg 8 reps/25kg
(super set with)
Pull ups with feet on bench 8reps/BW 8reps/BW 8reps/BW

Training is going much better now that I have been doing my best to stick to 6 reps so will see what next weeks brings. Now I would would say with my nutrition that I'm about 80% there, still giving in to temptation but overall quite please but this will have to stop after the first two weeks where i need to be more focused as the fat will start to get harder to shift.

Day 9

Nutrition:

My eating wasn't to good today as I had a day off work and was at my girlfriends house with no car so some food was limited and some bad food was available ha.

Meal 1- Protein Bar
Meal 2- x2 Wholemeal Bread and x2 Eggs
Meal 3- X2 Wholemeal bread, crisps, and some little chocolates (Very Bad)
Meal 4- Protein Shake
Meal 5- x2 Wholemeal Bread and x2 Eggs
Meal 6- Protein Shake and x2 Oranges
Meal 7- Chicken with mixed Salad

Training:

Bench Press- 6 reps/100kg 6 reps/105kg 6 reps/110kg 8 reps/100kg
Incline Smith- 6 reps/80kg 6 reps/80kg 5 reps/80kg 8 reps/70kg
Weighted Dips- 6 reps/30kg 5 reps/32.5kg 6 reps/30kg 12 reps/BW
Skullcrushers- 6 reps/30kg 6 reps/32.5kg 6 reps/35kg 4 reps/37.5kg

Day 8

Nutrition:

Meal 1: X2 Wholemeal Bread and x2 eggs
Meal 2: Soup, chicken and Small Salad
Meal 3: Meal Replacement
Meal 4: Pack of Prawns, small piece of smoked Salmon, Veg and x2 wholemeal toast
Meal 5: X5 cracker breads and x2 eggs

Training:

Day Off

Still have not done any cardio but sadly I will be starting to teach my own indoor cycling class every Monday morning at 7am. I'll try to make sure I eat much more on those days as I don't think I need any more lost calories, also cardio is not the best form for weight loss and I hope this blog will prove this!

Day 7

Nutrition:

Had to go to a members event in the evening where I was promised their would be some healthy food such as fish and lean meats etc but sadly their wasn't so I decided to have my last meal as my cheat me this week but will not be having one next week as it is my first assessment.

Meal 1- x2 Wholemeal Toast and a Protein Shake
Meal 2- Protein Shake
Meal 3- Baked Potato, Mackerel and some Salad
Meal 4- Protein Bar
Training
Meal 5- Chicken Breast and Mushroom Soup
Meal 6- Some Picky things like small sausages and little bits of burger meat
Meal 7- X2 wholemeal toast and a small chocolate bar
(Staving because of the messed up meal before)

Well I finished the week badly but overall I feel lighter and better and I think its much easier to stick to than I first thought. I did weigh my self yesterday day time just to make sure I was going in the right direction and I came in at 86.5kg. So quite a bit off but it will include water weight and glucose storage in the muscles as well as a few other things.

Training:

Deadlifts- 10 reps-60kg 10 reps-100kg 6 reps 140kg 6 reps-160kg 5-170kg 1-190kg
DB Shoulder Press- 10 reps 22kg 10 reps 22kg 10 reps 22kg (DB only go up 22kg)
Smith Shoulder Press- 10 reps 40kg 10 reps 60kg 6 reps 70kg 6 reps 70kg
Leg Press- 10 reps 50kg 6 reps 140kg 6 reps 190kg
Lat Raises- 8 reps 10kg 8 reps 10kg
Reverse Cable Flys- 10 reps 7kg 10 reps 7kg

Day 6

Nutrition:

Meal 1- Meal Replacement
Meal 2- Baked Potato, Salmon and Veg
Meal 3- Meal Replacement and a Apple
Training
Meal 4- Protein Shake and half a Ham Salad Sandwich
Meal 5- Salmon and Salad
Meal 6- Chicken and other half of Ham Sandwich

Training:

Wide Grip Pull ups- 10 reps-BW 9 reps-BW 6 reps-BW
DB Single Row- 8 reps-40kg 8 reps-40kg 8reps-40kg 10 reps-36kg
Close Grip Pull Downs- 8 reps-90kg 6 reps-100kg 6 reps-100kg
Cable Bicep Curls- 8 reps-40kg 8 reps-40kg 8 reps-40kg

Training going a little better today and food wise I feel I'm getter stronger. Nearly one week out the way and only a few small hick ups!

Day 5

Nutrition:

Meal 1: Meal Replacement
Meal 2: Protein Shake
Meal 3: Baked Potato, Broccoli, Sliced Steak and 2 egg whites
Meal 4: Protein Shake
Meal 5: Grilled Salmon, 2 wholemeal bread and salad
Training
Meal 6: Protein Shake and Glucose
Meal 7: Orange and Chicken

Training:

DB Chest Press- 6-50kg 6-50kg 8-45kg 7-45kg (Still very hard)
Incline Smith- 10-70kg 6-80kg 5-80kg 10-70kg
Weighted Dips- 7-30kg 6-30kg 7-20kg 10-BW
Rope Pull Down- 10-50kg 10-50kg 10-50kg

Should have eaten a bit earlier before training so It was very hard so I need to either lower the weights a bit or make sure I'm eating at least a hour before I train.

Day 4

Not been to bad but the food cravings are getting a bit hard but I am hoping by the end of the week it will begin to to get better! I just have to keep reminding myself its mind over matter!

Nutrition:

Meal 1- x2 Wholemeal Toast and x2 eggs
Meal 2- Protein Shake
Meal 3- Smoked Salmon, lettuce and x2 wholemeal bread
Training
Meal 4- Protein Shake and Glucose
Meal 5- Salmon fillet, wholemeal bread and Veg/Salad
Meal 6- Protein Bar

Training:

Smith Shoulder Press 10reps 60kg, 10 reps at 65kg, 8 reps at 70kg
Leg Press 10 reps at 70kg, 10 reps at 140kg, 10 reps at 190kg
Lunges 3 sets of body weight lunges in 3 directions (forward, back and side)
Reverse Cable Flys 10 reps 5kg, 10 reps at 5kg, 10 reps at 5kg
Lat Raises 10 reps at 5kg, 10 reps at 5kg, 10 reps at 5kg

Training has been very poor this week as could get to my gym and had a few niggles but this week will be better and i'll be sticking to a selected rep range and be more focused with be a bit more organised but should be better starting tomorrow.

Day 3

Had work very early, started at 7:15am so thought I would be a bit tired by the time I got to the gym. Also my legs and lower back are still killing me from training on new years eve so My back routine was a little restricted as I didn't want to do any bent over rows or t-bar row because of the legs oh well!

Nutrition:

So far been very good again,

Meal 1- X2 Wholemeal bread and a Protein Shake
Meal 2- Salmon fillet, baked potato and some broccoli
Meal 3- Meal Replacement
Training
Meal 4- x2 small oranges and a Protein Shake
Meal 5- Hopefully a Chicken Salad
Meal 6- Repeated

Training:

Back and Bicep

DB Single Row- 8 reps 40kg - 8 reps 40kg - 8 reps 40kg
Wide Pull ups- 10 reps BW - 8 reps BW
Close Pull ups- 10 reps BW
Close Pull Downs- 8 reps 200lbs - 8 reps 200lbs
Bit random but was a bit bored!

Row Machine- 10 reps 140lbs - 10 reps 140lbs

DB Preacher Curl - 8 reps 12kg - 8 reps 12kg - 8 reps 12kg

Pretty weak workout with loads of stuff I didn't want to do but at least I went will be better planned next time.

3 days in and I'm feeling good, I just on the scales in the afternoon and have dropped a bit of weight already but I'm sure that's just down to water and stored energy etc so not to worried but nice to see its going in the right direction, only 11 days to go before the first re-assessment ha!

Day 2

Nutrition:

Went well today and my meals were as followed:

Meal 1- Meal Replacement
Meal 2- Chicken Salad and Peas
Meal 3- Protein Shake, Small Roll and a handful of grapes
Meal 4- X2 Wholemeal Bread and x2 Eggs
Training
Meal 5- Protein Shake and x2 teaspoons of Glucose
Meal 6- 15 or so King Prawns, x1 Green Pepper and 1/2 a Cucumber

Very well again for day 2 though I think I may need to add some extra carbs before training as felt a little weaker but we will see as time goes on.

Training:

Chest & Triceps:

Dumbell Chest Press- 6reps at 50kg - 6 reps at 50kg - 6reps at 50kg - 8 reps at 45kg
Weighted Dips- 8reps at 30kg - 6reps at 30kg - 10reps at 20kg - 12reps at bodyweight
Incline Machine- 10 reps at 30kg - 10 reps at 35kg - 10 reps at 35kg
Body weight Skull crushers- 10 reps at body weight - 10 reps at bodyweight - 10 reps at bodyweight

Day 1 & Assessment 1

This was completed on the 01/01/09 and the results were as followed:

Weight = 88.9kg
BF % = 15.2%
Thigh = 25.5 inches
Calf = 17 inches
Neck = 15.5inches
Arm = 16 inches
Waist = 35.5 inches
Chest = 43 inches

Each day I will post nutrition and training results:

Nutrition:

Meal 1 = Meal Replacement
Meal 2 = Mackerel, baked potato and broccoli
Meal 3 = Protein Shake
Meal 4 = x2 eggs and x2 wholemeal toast
Meal 5 = Chicken Salad

Training:

Day Off

Day one out of the way and was spot on with my food, well should have eaten a bit more but was at work.

Cant wait for training tonight!

The start!

So its that time again that everyone starts to head back to the gym and get rid of all that weight they have put on over the Xmas period so I fought I would start a blog and track my progress daily so I can head into the summer 09 with a more leaning looking physique.

So what i will be doing is..........

• Each day I will post a small blog entry on nutrition and training for that specific day


• Post measurements, weight, body fat and a picture either every 2 weeks or 4 weeks


• Be as honest as I can to show you that you could also get the results I hope to get in the time frame

I'm not going to set many goals or time but will just continue the cut until I'm happy with the look I achieve.

My Goals will be to:

1. Drop to at least 10% body fat or at best single digit


2. To see 70 something kg on the scales


3. Maintain arm, leg and chest measurements as best I can


4. Continue to get stronger rather than lose strength
   

My training will not change and will be posted daily throughout but my diet we be as followed but again the food will change and will also be posted.

Diet:

Meal 1 - Wholemeal bread x2 and x2 egg

Meal 2- Protein shake

Meal 3- Chicken Salad/Veg

Meal 4- Meal Replacement

Meal-5 Wholemeal Bread, Chicken and salad

Training

Meal=6 Protein Shake and some glucose powder

Meal=7 Left over from Meal 5

This wont be the same as I will be swapping bread for rice and chicken for salmon for example but that's about it but again it will be posted daily!

The first set of results and picture should be posted on the 02/01/08 so wish me luck and post if you like.......