Day 59

Nutrition:

Meal 1- Pita and x2 Eggs
Meal 2- Tin of Sardines
Meal 3- Bread, Tuna and Veg
Training
Meal 4- Flapjack and Soup
Meal 5- Steak* and Salad
Meal 6- Nothing still full from the steak

*Had a T-Bone Steak (Rare) has it was the biggest I have ever seen, managed to finish it but I took a long time ha
Training:

Wide Pull Ups- 13reps/bw 10reps/bw 8reps/bw 5reps/bw
DB Rows- 8reps/40kg 8reps/45kg 8reps/45kg
Deadlifts- 6reps/130kg 6reps/150kg 4reps/150kg (Grip went as I had no Chalk)
Squats- 6reps/60kg 6reps/100kg 6reps/120kg 6reps/120kg
BB Bicep Curls- 10reps/30kg 8reps/30kg 8reps/25kg
Supersetted with Pull Ups- 8reps/bw 6rep/bw 4reps/bw
Hack Squats- 6reps/40kg 6reps/80kg 6reps/110kg 6reps/130kg

Day 58

First day at the new gym and it was very busy! Very good equipment and loads of free weights. I have also changed the layout of my workout to a 2 day split starting with Chest, Shoulders and Triceps in the first day and the second Back, Legs and Triceps. I hope this will give my body a good shake up and give me some better results.

Nutrition:

Meal 1- x2 Boiled Eggs and a Pita Bread
Training
Meal 2- 1/2 Meal Replacement
Meal 3- Pita Bread and Tin of Tuna in Sunflower Oil
Meal 4- 1/2 Meal Replacement
Meal 5- Fillet Steak and Salad
Meal 6- Protein Bar and a Cupa Soup

Training:

DB Flat Bench- 10reps/30kg 8reps/40kg
Bench Press- 8reps/100kg 6reps/100kg
Smith Incline- 8reps/60kg 8reps/60kg
DB Incline- 5reps/32kg
DB Shoulder Press- 8reps/24kg 7reps/24kg 6reps/24kg
DB Arnold Press- 8reps/18kg 8reps/18kg 8reps/18kg
Dips- 12reps/bw 10reps/bw 9reps/bw
Pushdowns- 10reps/25kg 10reps/25kg 10reps/25kg

19 Sets but had to jump around equipment, tomorrows should be better as I now my way around now and some of the weight are hard to judge as they are not all numbered.

Day 57

Nutrition:

Meal 1- Pita bread and x2 boiled Eggs
Meal 2- 1/2 Meal Replacement
Meal 3- Tin of Sardines and some Veg
Meal 4- 1/2 Meal Replacement
Meal 5- Chicken Breast and Salad
Meal 6- Protein Flapjack

Training-

A few sets of single leg squats and some stuff with some bands. Found a good weights gym around the corner so will be spending the next four days there. Couldnt really do much in the room but did alot of walking. Hot weather today so should come back with a tan!

Day 56

Nutrition:

As I was flying out to go away on holiday I just ate when I could, I think I was good half the day and bad the other half but just had this one as a all you can eat day.

Training:

No training but should be back in a few days!

Day 55 & 8 Week Assessment!

Weight = 79.6kg
BF % = 10.1%

Thigh = 24.5 inches
Calf = 16 inches
Neck = 15inches
Arm = 15 inches
Waist = 31.5 inches
Chest = 42 inches

I didn't have the best 2 weeks but some OK results, I have done the tests a picture 2 days early because I'm on holiday but this shouldn't affect my progress (Well I hope).

Nutrition:

Meal 1- Meal Replacement

Spin Class

Meal 2- Chicken, Veg and Soup

Meal 3- Protein Shake

Meal 4- Chicken and a Pita

Meal 5- Protein Flapjack

Meal 6- Protein Bar

Training:

Day Off

Day 54

Another good day and I feel Iv made OK progress in the last 2 weeks. I'm off on holiday tomorrow so I can only post one more times and then ill record everything throughout the week and and then either post all at once or maybe see if i can use an Internet cafe!

Nutrition:

Meal 1- 1/2 Meal Replacement
Spin Class
Meal 2- 1/2 Meal Replacement
Meal 3- Chicken, Veg and Soup
Meal 4- Protein Shake
Meal 5- Protein Shake
Meal 6- Pita and x2 Eggs
Training
Meal 7- Protein Shake
Meal 8- Protein Bar and Flapjack

Training:

Hack Squats- 10reps/50kg 8reps/90kg 6reps/130kg 6reps/180kg
Deadlifts- 6reps/60kg 6reps/100kg 6reps/140kg 6reps/150kg 6reps/160kg
DB Shoulder Press- 8reps/32kg 8reps/32kg 8reps/32kg
Smith Shoulder Press- 10reps/60kg 10reps/60kg

Day 53

Nutrition:

Meal 1- Pita and x2 Eggs
Meal 2- Protein Shake
Meal 3- Turkey and Veg
Meal 4- Chicken, Pita and Peas
Meal 5- Soup and Green Beans
Meal 6- Meal Replacement

Training:

Wide Pull Ups- 10reps/15kg 8reps/15kg 6reps/15kg 10reps/bw
DB Row- 8reps/45kg 8reps/45kg 10reps/40kg
Close BOR- 10reps/60kg 8reps/80kg 8reps/82.5kg 8reps/82.5kg
BB Curls- 10reps/27.5kg 10reps/30kg 8reps/30kg
Supersetted with Pull UPs- 8reps/bw 6reps/bw 3reps/bw

That's more like it, very good day and I hope it last now for the next 4 weeks!

Day 52

I don't know whats happened in this 2 week session, i doubt my next results will look very good as i seem to be struggling with my food. Ate a lot of stuff I shouldn't have last night but thankfully today has been good. I hope I can see out until my early re-assessment on Wednesday before I go on holiday and be more focused for the final 4 weeks.

Nutrition:

Meal 1- x2 Eggs and a Pita
Training
Meal 2- 1/2 Meal Replacement
Meal 3- Chicken and Mushy Peas
Meal 4- Chicken Salad
Meal 5- Soup and Tin of Green Beans
Meal 6- x2 Protein Bars and x2 Protein Flapjacks (about 1100kcal I shouldn't have had)

Training:

DB Flat Chest Press- 7reps/45kg 6reps/45kg 6reps/45kg
DB Incline Chest Press- 8reps/32kg 8reps/32kg 8reps/32kg
Weighted Dips- 6reps/30kg 5reps/35kg 6reps/35kg
French Press- 8reps/30kg 8reps/30kg 8reps/30kg
Meal 7-

Day 51

Nutrition:

Meal 1- Pita and x2 Eggs
Training
Meal 2- Meal Replacement
Meal 3- Protein Shake and x2 Oranges
Meal 4- Chicken, Peas, Soup and Bread
Meal 5- 1/2 Meal Replacement, bag of crisps and a few biscuits
Meal 6- Protein Pudding

Training:

Leg Press- 10reps/80kg 10reps/140kg 10reps/160kg
Deadlift- 6reps/60kg 8reps/100kg 8reps/140kg 7reps/145kg 6reps/150kg
DB Shoulders-10reps/22kg 10reps/22kg
Smith Shoulders- 8reps/40kg 8reps/50kg

Day 50

Nutrition:

Meal 1- Pita x2 Eggs
Training
Meal 2- 1/2 Meal Replacement
Meal 3- Protein Bar and Protein Shake
Meal 4- Salmon and Veg
Meal 5- Meal Replacement
Meal 6- Soup, Veg and 1/2 Flapjack

Training:

Wide Pull Ups- 10reps/bw 8reps/10kg 8reps/10kg
Close Pulls Ups- 10reps/bw
Close BOR- 8reps/60kg 8reps/60kg 8reps/60kg
Seated Row- 8reps/50kg 8reps/50kg 8reps/50kg
Bicep 21's- 21reps/20kg 21reps/20kg 21reps/20kg

This slow training has been going well, i think i will give it a few more weeks before i change back to my normal speed and hopefully i will see an improvement.

Day 49

Nutrition:

Meal 1- 1/2 Meal Replacement
Spin Class
Meal 2- 1/2 Meal Replacement
Meal 3- Chicken and Veg
Meal 4- x3 Egg Whites and small Salad
Meal 5- Protein Bar
Meal 6- x2 Eggs Pita Bread
Training
Meal 7- 1/2 Meal Replacement
Meal 8- Protein bar & Flapjack and Soup

Training:

Bench Press- 10reps/80kg 8reps/80kg 8reps/80kg 12reps/60kg
Incline DB- 8reps/32kg 8reps/32kg 8reps/32kg
Dips- 9reps/bw 8reps/bw 8reps/bw
Rope Pushdown- 8reps/45kg 8reps/45kg 8reps/45kg

Again all slow reps, finding this change very good so far so hopefully when i change back i should be stronger, only time will tell.

Day 48

Nutrition:

Meal 1- Pita and x2 Eggs
Meal 2- Protein Shake
Meal 3- Chicken, Veg and x1 Slice of Bread
Meal 4- Protein Shake
Meal 5- Turkey, Pita and Veg
Training
Meal 6- 1/2 Meal Replacement
Meal 7- Soup

Training:

Deadlift- 6reps/60kg 6reps/100kg 7reps/140kg 8reps/140kg 8reps/140kg
Squats Hack- 10reps/40kg 8reps/60kg 8reps/80kg 8reps/90kg
DB Shoulder Press- 8reps/24kg 8reps/24kg 8reps/24kg
SuperSet DB Shoulder Press- 5reps/12kg 5reps/12kg 5reps/12kg
Smith Shoulder- 8reps/50kg

All slow reps, everything feels so heavy after about 4-5 reps but I think I will be much stronger when I go back to normal speed reps. Diet has been very good, just need to keep things going to next week.

Day 47

Nutrition:

Meal 1- Meal Replacement
Meal 2- Chicken, Veg and Soup
Meal 3- Protein Shake
Meal 4- Prawns and a Pita
Meal 5- Chicken and a Pita
Meal 6- Chicken

Training:

Spin class in the mornig
Day off weights

Day 46

Finally back on track on more focused than ever, had some really good comments over the past week so i think this will inspire me to continue on!

Nutrition:

Meal 1- Protein Bar
Meal 2- Protein Shake
Meal 3- Chicken, Veg and small Baked Potato
Training
Meal 4- Meal Replacement
Meal 5- Smoked Salmon, Veg and 1/2 a Pita Bread
Meal 6- Protein Bar

Training:

Again slow rep speeds and it was very difficult, very sore this morning so a good change.

Wide/Close Pull ups- 10reps/bw 10reps/bw 8reps/bw 8reps/bw 6reps/bw 8reps/bw
Close BOR- 8reps/60kg 8reps/60kg 8reps/60kg
Seated Row- 8reps/50kg 8reps/50kg 8reps/50kg
BB Bicep Curls- 10reps/20kg 10reps/20kg 10reps/20kg

Day 45

I would say didnt go as planned but exceptions was made as today was valentines day so i just thought what the hell!

Nutrition:

Meal 1- Pita and Protein Shake
Meal 2- Protein Shake
Meal 3- Chicken, Veg, Soup and Brown Roll
Training
Meal 4- Meal Repalcement
Meal 5- Smoked Salmon and Veg
Meal 6- Protein Bar
Meal 7- Valentines Treats HA HA

Training:

BB Bench Press- 8reps/100kg 8reps/100kg 6reps/100kg
(I have decided to change my training tempo and complete slow reps of about 4-5 seconds so the weights will be lighter)
DB Incline- 8reps/30kg 8reps/30kg 8reps/30kg
Dips- 10reps/bw 9reps/bw 9reps/bw
Rope Pull downs- 10reps/45kg 10reps/45kg 10reps/45kg

A bit disappointing today but I hope now I can be 100% focused until my holiday a week Wednesday, only time will tell!

Day 44

After 6 weeks I thought I would have 1 complete day off and eat what I wanted and have a day off of training. I had chocolate, chips, crisps you name I had it. Funny enough I felt terrible and wish I didn't so i hope this will now stop me from cheating in the future as i really didn't enjoy eating the bad stuff. Look forward to starting again tomorrow and seeing some more good results.

Day 43 & 6 Weeks Assessment

Weight = 80.5kg

BF % = 13% again has a mind of its own!

Thigh = 25 inches

Calf = 16 inches

Neck = 15inches

Arm = 15 inches

Waist = 32 inches

Chest = 42 inches

Some more measurements down so I hope to maintain most except waist, well i can hope! Weight still going down and noticable results from the picture, I think I have maybe 2-4 weeks left but I'll see how the next picture looks like.

Nutrition:

Meal 1- Pita and x2 Eggs
Meal 2- Chicken and a tin of Peas
Meal 3- Chicken and x1 Bread
Meal 4- 1/2 Meal Replacement
Meal 5- Pita, Turkey and Veg
Training
Meal 6- 1/2 Meal Replacement

Meal 7- Soup and Protein Bar
Meal 8- x2 Protein Bars Oh dear well needed a cheat meal! I have 2 weeks until I go on holiday so need to keep momentum.

Training:

Hack Squats- 10reps/40kg 8reps/90kg 6reps/130kg 6reps/170kg 6reps/170kg
Deadlifts- 6reps/60kg 6reps/100kg 6reps/140kg 6reps/160kg 6reps/140kg
DB Shoulder Press- 8reps/30kg 7reps/30kg
Reverse Flys- 10reps/105lbs 10reps/85lbs

Very Tired today, found the deadlifts very hard so kept the workout short and sweet.

Day 42

Nutrition:

Meal 1- Pita and xe Eggs
Meal 2- Protein Shake
Meal 3- Chicken and Veg
Meal 4- Protein Shake
Meal 5- Protein Bar
Training
Meal 6-Half a Meal Replacement
Meal 7- Chicken Tikka and Slice of Bread

Training:

Wide Pull Ups- 8reps/10kg 6reps/10kg 8reps/bw
Close Pull Ups- 8reps/20kg 7reps/20kg 6reps/20kg
T-Bar Row- 10reps/45kg 8reps/60kg 8reps/60kg 8reps/60kg
DB Row- 10reps/40kg 10reps/40kg 10reps/40kg
BB 21's- 21reps/20kg 21reps/20kg 21reps/20kg
Supersetted with
Assisted Pulls- 8reps/bw 8reps/bw 6reps/bw

Day 41

Nutrition:

Meal 1- x2 Wholemeal Bread and a Protein Shake
Meal 2- Protein Shake
Meal 3- Chicken and Veg
Meal 4- Protein Shake and Soup
Meal 5- Chicken in a Pita
Training
Meal 6- 1/2 Meal Replacement
Meal 7- Chicken and Soup

Training:

DB Incline- 8reps/40kg 7reps/40kg 8reps/40kg
DB Flat- 9reps/40kg 8reps/40kg 8reps/40kg
Weighted Dips- 10reps/20kg 9reps/25kg 8reps/25kg
Mixed- Loads of different exercises just to make it a bit different

Tomorrow will be my fourth picture and I hoping to see a lot of difference now. Have to wait and see!!!

Day 40

Nutrition:

Meal 1- Pita Bread and x2 Eggs
Indoor Cycling Class
Meal 2- Meal Replacement
Meal 3- Chicken and Cabbage
Meal 4- Protein Shake
Meal 5- Pita, Chicken and Salad
Meal 6- Peas and Chicken

Training:

Day Off

Day 39

Now this will be the only cheat meal for the next few weeks as I have to go to my staff Xmas party but thankfully chicken was on the menu.

Nutrition:

Meal 1- Pita and x2 Eggs
Training
Meal 2- Meal Replacement
Meal 3- Salmon and Tinned Peas
Meal 4- Protein Shake
Meal 5- Staff Party Meal (Chicken, Veg, Potato and Desert)

Training:

Hack Squats- 8reps/40kg 6reps/80kg 6reps/130kg 6reps/170kg 6reps/130kg
Deadlifts- 6reps/60kg 6reps/100kg 6reps/140kg 5reps/170kg 5reps/160kg
DB Shoulder Press- 8reps/28kg 8reps/28kg 8reps/28kg
Drop set (same)- 8reps/14kg 6reps/14kg 6reps/14kg
Smith Shoulder Press- 8reps/50kg 8reps/60kg
Reverse Flys- 10reps/105lbs 10reps/105lbs

Day 38

Nutrition:

Meal 1- Pita and x2 Eggs
Training
Meal 2- Meal Replacement
Meal 3- Chicken and Veg
Meal 4- Chicken, Salad and Pita
Meal 5- Chicken and Veg

Training:

Wide Pull Ups- 10reps/Bw 8reps/Bw 6reps/Bw
Close Pull Ups- 9reps/20kg 8reps/20kg 6reps/20kg
Close BOR- 10reps/60kg 8reps/82.5kg 8reps/82.5kg 8reps/82.5kg
DB Row- 10reps/40kg 10reps/40kg 10reps/40kg
Cable Bicep Curls- 10reps/30kg 10reps/30kg 10reps/30kg

Day 37

Nutrition:

Meal 1- x2 Wholemeal Toast and a Protein Shake
Meal 2- Protein Shake
Meal 3- Chicken and Veg
Meal 4- Meal Replacement
Meal 5- Wrap and x2 Eggs
Training
Meal 6- Protein Shake and Glucose
Meal 7- Tuna Steak, Veg and a Protein Bar

Training:

DB Chest Press- 8reps/45kg 6reps/45kg 6reps/45kg
Incline Smith- 8reps/60kg 7reps/70kg 8reps/70kg
Weighted Dips- 8reps/20kg 7reps/25kg 6reps/25kg
Tricep Pushdowns*- 8reps/60kg 8reps/60kg 8reps/60kg
*Dropsets down to 45kg and then 30kg to Failure)

Day 36

Nutrition:

Meal 1- Wrap, x1 Egg and x2 Egg Whites
Meal 2- Meal Replacement
Meal 3- Chicken and Veg
Meal 4- Smoked Salmon (Small Amount)
Meal 5- Wrap, Grilled Tuna,Salad and a handful of Grapes
Meal 6- 1/2 Meal Replacement and a Protein Bar

Training:

Only a short 30min walk and run, ha vent ran in ages felt better than expected!

2 days good, I think this next week will be easy but I just need to keep it consistent.

Day 35

Nutrition:

Meal 1- Meal Replacement
Meal 2- Salmon and Broccoli
Meal 3- Chicken and Soup
Meal 4- Wrap and x2 Eggs
Meal 5- Protein Shake and Glucose
Training
Meal 6- Half a Meal Replacement

Thank GOD, one spot on day all the way to the end! Hopefully this will give me a kick start to sticking to what I'm supposed to do!

Training:

Hack Squat- 8reps/40kg 6reps/90kg 6reps/130kg 6reps/160kg 6reps/160kg
Deadlifts- 6reps/60kg 6reps/100kg 6reps/140kg 6reps/160kg 4reps/170kg
DB Shoulders Press- 6reps/32kg 6reps/32kg 6reps/32kg
Smith Shoulders- 6reps/60kg 6reps/60kg 6reps/60kg
Reverse Flys- 8reps/105lbs 8reps/105lbs 8reps/105lbs

Day 34

Yet again I was spot on all day and was really really bad in the evening! I'm really not sure what has happened. I haven't gained weight but I think I will soon If i carry on so I need to chop and change things to try to get back on track.

Nutrition:

Meal 1- Wrap, x1 Egg and x2 Egg Whites
Training
Meal 2- Meal Replacement
Meal 3- Protein Shake
Meal 4- Salmon, Veg and Soup
Meal 5- Protein Shake
Meal 6- Chicken Wrap and Veg
Meal 7- x2 Protein Bars, x6 Biscuits, some Crisps SOOOOOOOO BAD!!!

I think I need to take one day at a time and I haven't been home so I have been picking at things that are available when they shouldn't be!

Training:

Wide Pull Ups- 12reps/bw 9reps/bw 8reps/bw
Close BOR- 10reps/60kg 10reps/80kg 10reps/80kg 10reps/82.5kg
DB Row- 10reps/35kg 10reps/40kg 10reps/40kg
Cable Bicep Curls- 10reps/20kg 10reps/20kg 10reps/22.5kg
Supersetted With,
Close Pull Ups- 8reps/bw 6reps/bw 5reps/bw

Starting Wednesday I will be more focused in the evening as I seem to be fine in the day at work! Wish me Luck!

Day 33

Nutrition:

Meal 1- Pita, 1 Egg and x2 Egg Whites
Meal 2- x2 Wholemeal Bread and x2 Eggs
Meal 3- Meal Replacement
Meal 4- Protein Shake
Meal 5- Chicken, Soup and Vegetables
Meal 6- Salmon and a Wrap
Meal 7- X2 Crisps, x4 Biscuits, Protein Bar and a Packet of Sweets!!!!

Well I'm been so bad this week and I don't know why. Iv said to myself this will be the last bad day as I have 10 days till my next picture. I need to focus more and keep with going

Training:

Bench Press- 10reps/60kg 9reps/100kg 9reps/100kg 6reps/100kg 15reps/60kg
Incline Smith- 10reps/60kg 10reps/70kg 10reps/70kg
Decline Smith- 10reps/40kg 10reps/60kg 10reps/60kg
Triceps Rope Push downs- 10reps/20kg 10reps/25kg 10reps/25kg

For the next 10 days I will be spot on and eat what I should with no cheats meal sat all!

Day 32

Nutrition:

Meal 1- Pita, x1 Egg and x2 Egg Whites
Bike Ride
Meal 2- Baked Potato, Chicken and Veg
Meal 3- Meal Replacement
Meal 4- Protein Shake and Soup
Meal 5- Chicken, Pita and Veg
Meal 6- x2 Protein Bars, Yoghurt, and some Sweets (Not Good)

Training:

Day Off

Day 31

Nutrition:

Meal 1- Pita Bread, 1 Egg and x2 Egg Whites
Training
Meal 2- Meal Replacement
Meal 3- Chicken Tika
Meal 4- Chicken Tika
Meal 5- Salmon, Pita and Veg
Meal 6- Protein Bar

Training-

DB Shoulder Press- 8reps/32kg 6reps/32kg 6reps/32kg
Supersetted with
Arnold Press- 8reps/16kg 6reps/16kg 6reps/16kg
Squats- 8reps/60kg 6reps/90kg 6reps/90kg
Hack Squats- 8reps/130kg 6reps/130kg 6reps/130kg
Smith Shoulders- 10reps/60kg 8reps/70kg 10reps/60kg

Day 30

Nutrition:

Meal 1- x2 Toast, 1 Egg and x2 Egg Whites
Training
Meal 2- Meal Replacement
Meal 3- Pita Bread, Chicken and Salad
Meal 4- Chicken and Vegetables
Meal 5- Protein Bar
Meal 6- Protein Bar

Training:

Weights Pull Ups- 8reps-20kg, 7reps/20kg 6reps/20kg
DB Row- 10reps/40kg 10reps/40kg 10reps/40kg 10/36kg
Close BOR- 10reps/60kg 8reps/80kg 8reps/80kg 8reps/70kg
Cable 21's- 21reps/30kg 21reps/30kg 21reps/25kg
Supersetted with
Pull Ups- 6reps/bw 4reps/bw 5reps/bw