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

Day 80

Nutrition:

Meal 1- Pita and x2 Eggs
Training
Meal 2- Meal Replacement
Meal 3- Protein Shake
Meal 4- Protein Shake
Meal 5- Sardines, Peas and Carrots
Meal 6- Soupfuls (Steak and Veg Soup)

Training:

Bench Press- 6reps/110kg 4reps/112.5kg 4reps/112.5kg 4reps/112.5kg
DB Incline- 6reps/40kg 4reps/41.5kg 4reps/41.5kg
DB Shoulder Press- 5reps/32kg 5reps/32kg 5reps/32kg
Arnold Press- 6reps/30kg 5reps/30kg 5reps/30kg
Weighted Dips- 4reps/43.75kg 4reps/43.75kg 15reps/bw 15reps/bw

Training went really well today and this new training programme is starting to show some really good results. Food is much better and I'm sure I can keep this going until the end of the week.

Day 79

Nutrition:

Meal 1- Pita and x2 Eggs
Meal 2- Protein Shake
Meal 3- x2 Potato Waffles, Tuna and Veg
Meal 4- Protein Shake
Meal 5- x2 Crisps, x2 Ham Bagels and 8 Biscuits (Oh No)
Meal 6- Big bag of Sweets at the Cinema! (Double NO)

Training:

Day off

I don't know why but I have a habit of eating very bad on Saturdays! Not sure why but its something I really need to work on! Only 4 full days left until final picture and assessment!

Day 78

Nutrition:

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

Training:

Wide Pull Ups- 5reps/25kg 4reps/25kg 4reps/25kg 6reps/25kg (CG)
DB Row- 6reps/45kg 6reps/45kg 6reps/45kg 6reps/45kg
Hack Squat- 6reps/180kg 6reps/200kg 6reps/205kg 6reps/210kg
Deadlifts- 6reps/155kg 6reps/155kg
BB Bicep Curls-6reps/35kg 6reps/35kg 5reps/35kg 4reps/35kg

3 days where I have been 100% so hopefully I can continue all the way through to Thursday!

Day 77

Nutrition:

Meal 1- Meal Replacement
Meal 2- Protein Shake
Meal 3- 1 Egg, x3 Egg Whites and Veg
Meal 4- Protein Shake
Meal 5- Pita, Sardines and Veg
Training
Meal 6- 1/2 Meal Replacement
Meal 7- Tuna and Peas

Training:

Bench Press- 5reps/110kg 5reps/110kg 5reps/110kg 4reps/110kg
DB Incline- DB Incline- 6reps/40kg 6reps/40kg 5reps/40kg
DB Shoulder- 5reps/32kg 4reps/32kg 5reps/32kg 4reps/32kg
Arnold Press- 5reps/30kg 5reps/30kg 5reps/30kg
Weighted Dips- 3reps/43.75 4reps/42.75kg 4reps/43.75kg 8reps/25kg

Day 76

I don't know what happens but I'm really struggling to throw a few good food says together, I'm so close to the finish I have have probably put on at least a kg. So I have written a new diet plan where I will be eating 7 meals a day and I have a list that I have to pick from. I hope this works so I can see out the last week in style.

Nutrition:

Meal 1- Meal Replacement
Meal 2- Pita & Chicken
Meal 3- x2 Crisps, Bagel and Ice Cream
Meal 4- Protein Shake
Meal 5- Chicken and Veg
Meal 6- Peas and Tuna in Oil
Meal 7- x3 Protein Bars

This just wasn't good enough, I really hope I can get out of this routine I get a full week with not one bad meal, only time will tell.

Training:

Day Off

Day 75

Nutrition:

Meal 1- Pita and x2 Eggs
Training
Meal 2- Meal Replacement
Meal 3- Protein Shake
Meal 4- Chicken and Veg
Meal 5- Protein Bar
Meal 6- Meal Replacement & x3 Protein Bars

Training:

Bench Press- 5reps/110kg 5reps/110kg 5reps/110kg 4reps/110kg
DB Incline- 6reps/40kg 6reps/40kg 6reps/40kg
DB Shoulder Press- 6reps/30kg 5reps/30kg 4reps/30kg
Shoulder Press- 6reps/50kg 6reps/60kg 6reps/60kg
Cable Pushdowns- 8reps/25kg 8reps/30kg 8reps/35kg 8reps/35kg

Day 74

Nutrition:

Meal 1- Meal Replacement
Spin Class
Meal 2- Baked Beans and x3 Egg Whites
Training
Meal 3- 1/2 Meal Replacement
Meal 4- Protein Shake, Apple and a Banana
Meal 5- Chicken and Veg
Meal 6- Protein Bar
Meal 7- Prawns, Carrots, x3 Protein Bars (Oh dear)

Training:

Wide Pull Ups- 6reps/23.75kg 4reps/25kg 4reps/25kg 8reps/20kg
DB Row- 6reps/45kg 6reps/47.5kg 6reps/47.5kg 6reps/50kg
Leg Press- 10reps/70kg 10reps/140kg 10reps/160kg
Deadlifts- 6reps/140kg 6reps/140kg 6reps/140kg
BB Bicep Curls- 6reps/30kg 6reps/30kg 6reps/30kg

Had to train on my own at work so couldn't do all the thing I have been doing but it went OK!

Day 73

Nutrition:

Meal 1- Meal Replacement
Meal 2- Chicken & Veg
Meal 3- Sardines in Oil & Green Beans
Meal 4- Chicken and loads of Veg
Meal 5- Protein Bar
Meal 6- Protein Bar

Training:

Day Off

Day 72

Today I picked as my last cheat day where the first half of the day would be as usual and the last part what ever I wanted. I had chocolate, takeaways and anything I felt like. To be honest I didn't feel to good but I think this will help me with the last 2 weeks because throughout I have been having at least one cheat meal per day or a bit to much so everything is going weighted out and actually feel like a diet!

Day 71

Nutrition:

Meal 1- Meal Replacement
Meal 2- Chicken and Veg
Meal 3- Protein Bar and some samples
Meal 4- Pita and x1 Egg and x2 Whites
Training
Meal 5- 1/2 Meal Replacement
Meal 6- Soup, Veg and x2 Protein Bars

Training:

Wide Pull Ups-6reps/22.5kg 4reps/23.75kg 4reps/23.75kg 4reps/20kg
DB Row- 6reps/50kg 6reps/50kg 6reps/50kg
Hack Squat- 6reps/192.5kg 6reps/192.5kg 6reps/195kg 6reps/200kg
Deadlifts- 4reps/170kg 6reps/170kg 4reps/170kg
BB Bicep Curls- 6reps/35kg 6reps/35kg

Day 70 & 10 Week Assessment

Weight = 79.5kg
BF % = Not Working
Thigh = 24.5 inches
Calf = 16 inches
Neck = 15.5 inches
Arm = 15.5 inches
Waist = 31 inches
Chest = 42 inches

I was on holiday for the first week so my diet didn't go as planned and I think I went up to 81.5kg by the time I got back so the last week has been pretty good to get it back down. The last 2 weeks starting Friday have to be spot on as this will be the last 2 weeks!

Tiny bit of my waist and a bit added on my neck and arm measurements, I have changed my programme and the way I have been training so it seems to be paying off, cant wait to see what the last results look like.

Nutrition:

Meal 1- Meal Replacement
Meal 2- Chicken and x1 Slice of Bread
Meal 3- 1/2 Meal Replacement & a Protein Bar
Meal 4- Pita, Veg, Chicken and Smoked Salmon
Training
Meal 5- 1/2 Meal Replacement
Meal 6- x3 Protein Bars

Training:

Bench Press- 6reps/107.5kg 4reps/110kg 4reps/110kg 4reps/110kg
DB Incline- 4reps/41.5kg 3reps/41.5kg 3reps/40kg
DB Shoulders- 3reps/34kg 3reps/34kg 3reps/32kg 6reps/30kg
Arnold Press- 3reps/30kg 5reps/30kg 5reps/30kg
Weighted Dips- 5reps/42.5kg 4reps/42.5kg 4reps/42.5kg 4reps/43.75kg

Day 69

Nutrition:

Meal 1- Meal Replacement
Meal 2- Pita and x2 Eggs
Meal 3- Protein Shake
Meal 4- Protein Bar
Meal 5- Prawns and Veg
Meal 6- Meal Replacement

Training:

Day Off

Day 68

Nutrition:

Meal 1- Pita, 1 Egg and x2 Whites
Meal 2- Protein Shake
Meal 3- Protein Bar
Meal 4- Pita, Chicken and Veg
Training
Meal 5- Protein Shake and Glucose
Meal 6- Soup, Carrots and a Protein Bar

Training:

Wide Pull Ups- 6reps/21.25kg 5reps/22.5kg 5reps/22.5kg 4reps/22.5kg
DB Row- 6reps/45kg 6reps/45kg 6reps/45kg
Hack Squats- 6reps/185kg 6reps/187.5kg 6reps/190kg 6reps/192.5kg
Deadlifts- 4reps/170kg 5reps/170kg 4reps/170kg
BB Bicep Curls- 6reps/30kg 6reps/32.5kg 6reps/35kg 3reps/35kg

Day 67

Nutrition:

Meal 1- Meal Replacement
Meal 2- x1 Egg, x2 Egg Whites and a Tin of Peas
Meal 3- Chicken Breast
Meal 4- Protein Bar
Meal 5- Pita and Chicken Breast
Training
Meal 6- Protein Shake and Glucose
Meal 7- Soup and Veg
Meal 8- x3 Protein Bars (Not Good)

Training-

Bench Press- 5reps/107.5kg 5reps/107.5kg 3reps/107.5kg 3reps/105kg
DB Incline- 6reps/40kg 6reps/40kg 5reps/40kg
DB Shoulder Press- 6reps/32kg 4reps/34kg 4reps/34kg 3reps/34kg
DB Arnold Press- 6reps/28kg 5reps/30kg 5reps/30kg
Weighted Dips- 6reps/40kg 4reps/42.5kg 5reps/42.5kg 5reps/42.5kg

Day 66

Nutrition:

Meal 1- x2 Eggs and a Pita Bread
Training
Meal 2- Protein Shake with Glucose
Meal 3- Soup and a Tin of Tuna
Meal 4- Protein Flapjack
Meal 5- Prawns, Smoked Salmon, Green Beans, Mash and Mushrooms
Meal 6- Cheat Meal (A few Treats)

Training:

Wide Pull Ups- 6reps/20kg 5reps/21.25kg 4reps/21.25kg 4reps/21.25kg
DB Rows- 6reps/45kg 6reps/45kg 6reps/45kg
Hack Squats- 6reps/182.5kg 6reps/185kg 5reps/185kg 6reps/185kg
Deadlifts- 4reps/160kg 4reps/160kg 6reps/155kg (So tired)
BB Bicep Curls- 6reps/30kg 6reps/30kg 6reps/30kg

Day 65

Nutrition:

Meal 1- Meal Replacement
Meal 2- Sardines in Oil and a Tin of Peas
Meal 3- x3 Rivita and a bag a Crisps
Meal 4- Protein Shake
Meal 5- x2 Eggs and a Pita Bread
Training
Meal 6- Protein Shake and Glucose
Meal 7- x2 Protein Bar

Training:

Bench Press- 6reps/105kg 4reps/107.5kg 5reps/107.5kg 3reps/107.5kg
DB Incline- 4reps/40kg 3reps/40kg 4reps/40kg
DB Shoulder Press- 4reps/32kg 4reps/32kg 4reps/32kg 3reps/32kg
DB Arnold Press- 6reps/24kg 6reps/26kg 6reps/28kg
Weighted Dips- 4reps/40kg 4reps/40kg 5reps/40kg

Day 64

Nutrition:

Meal 1- Meal Replacement
Meal 2- Tuna in Sunflower Oil
Meal 3- Sardines in Oil and a Tin of Peas
Meal 4- Chicken, Pita Bread and some Veg
Training
Meal 4- Meal Replacement
Meal 5- Soup and a Tin of Green Beans

Training:

Wide Pull Ups- 6reps/15kg 6reps/17.5kg 4reps/20kg 4reps/20kg
DB Rows- 6reps/45kg 5reps/50kg 5reps/50kg 6reps/45kg
Hack Squat- 6reps/160kg 6reps/170kg 6reps/180kg 5reps/180kg
Deadlifts- 6reps/140kg 6reps/160kg 4reps/170kg
BB Bicep Curls- 6reps/30kg 5reps/30kg 3reps/30kg

Day 63

First day back and I really feel in the right frame of mind to get really good results buoth in thgym and in the assessments. My training has a different lay out and it will be recorded a bit better than before and I will be looking to really push myself and progress each sessions rather than hovering around the same sort of weights. I also have a new training partner so there will be three of us so hopfully a bit more added motivation.

Nutrition:

Meal 1- x2 Bread, x1 Egg and x2 Egg Whites
Meal 2- Tuna in Sunflower Oil
Meal 3- Tuna and Tin Of Peas
Meal 4- Pita Bread, Chicken and Veg
Training
Meal 5- Meal Replacement
Meal 6- Soup and Tin of Green Beans

Training:

Push Day 1 4-6reps

Bench Press- 6reps/100kg 6reps/102.5kg 5reps/105kg 4reps/105kg
DB Incline Press- 6reps/34kg 6reps/38kg 4reps/40kg
DB Shoulder Press- 6reps/26kg reps/28kg 6reps/30kg 4reps 32kg
DB Arnold Press- 6reps/18kg 6reps/22kg 6reps/24kg
Weight Dips- 6reps/30kg 6reps/35kg 4reps/40kg 4reps/40kg

Day 62

Flying home today so I decided to be good for the first half of the day so stuck to my normal day meals and then because I was at the airport and plane etc I decided to just eat what I wanted. I did eat a bit too much but oh well, overall I think I have done well as I have been on holiday but now that I'm back it has to be spot on all the way to the end.

Day 61

Nutrition:

Meal 1- Pita and x2 Eggs
Training
Meal 2- 1/2 Meal Replacement
Meal 3- Protein Bar
Meal 4- Tuna Salad
Meal 5- Meal Replacement
Meal 6- Salmon, Salad, and a small piece of Cake
Meal 7- Soup and Veg

Training:

Wide Pull Ups- 12reps/bw 10reps/bw 8reps/bw
DB Rows- 8reps/42.5kg 8reps42.5kg 8reps/42.5kg
Hack Squats- 8reps/40kg 8reps/80kg 6reps/110kg 6reps/140kg
BB Bicep Curls- 10reps/25kg 8reps/25kg 8reps/25kg
Supersetted with Pull Ups- 8reps/bw 6reps/bw 4reps/bw
Plate Leg Press- 8reps/80kg 8reps/110kg 8reps 140kg 6reps/180kg 6reps/220kg

Day 60

Nutrition:

Meal 1- Pita and x2 Eggs
Meal 2- Tuna and Peas
Meal 3- Noodles and a Tin of Sardines
Training
Meal 4- Meal Replacement
Meal 5- Noodles, Veg, Tuna a small pack of Sweets
Meal 6- Soup

Training:

Bench Press- 6reps/100kg 6reps/100kg 5reps/100kg
Incline Bench Press- 6reps/60kg 6reps/70kg 6reps/70kg
DB Shoulder Press- 5reps/24kg 5reps/24kg 8reps/18kg
Arnold Press- 8eps/18kg 7reps/18kg 6reps/18kg
Dips- 15reps/bw 12reps/bw 7reps/20kg