little tip for dieting i use when im craving food. brush you teeth!! if your like me and want something to eat when you shouldnt i.e in the evening, go brush you teeth the tooth paste will put you rite off. also green tea works wonders for me to speed up my matablisam.

keep at it you will be sooooo riped you have good dertermination i can tell!! keep focused but not too focused or you will feel to much pressure and it'll stress you out.

i thought it might of been a welsh dragon but as a HUGE ENGLAND rugby fan i couldnt help my self  

nice one mate, its mad timing my day around my meals now and i dont evenj have to look at my watch to know its meal time, as my stomach starts rumbling and sure enough 2.5 hours have passed!!

well legs are in bits today, they feel like lead and are getting sore now and doing cardio this morning i was lucky to have the dog to drag me along lol, i will be training bicep and tricep tonight and will have another cardio session after it

Good to hear you are progressing well Kez - how about you post your current diet plan for everyone to look at mate?

Thanks mate, i posted my diet a page back but here it is again

This will be my diet for the coming weeks
DIET
7.30 am Cardio
5g Glutamine straight after, wait 10 mins then CEE/Multi vit
Wait 5 mins 100g oats/40g Whey

10.30. 200g Chicken ½ baked pot, Brock or salad leaves plus 2 tea spoons of oil

1pm as above

3.30 as above

6pm as above

6.45 Train, CEE before, Pro Recover and CEE after

9pm 200g oily fish, ½ pot and veg

10.30pm Muscle milk or Peptide with 2 spoons oil in, add in 30g oats if hungry

4 Litre water per day with 2000mg Vit C

Diet looks good mate, what I personally would do is this:
Meal 1 add 10-12 egg whites with a couple of yolks in place of the whey shake
Take ur multivit/mineral AFTER meal 1
Increase water intake to ATLEAST 6 litres
Pre training add 200 grams white fish in place of the chicken.
Thats it, well thats just my 2 pence worth anyway!
Cheers
PJ

Thanks PJ i will change it then, its just trial and error really as i have never done it before  

Stick at it mate - and im sure youll get where u want - Diet is bang on
PJ

Just hammered bi's and tri's, 1 warm up set then 2 sets ez bar curls super strict and to failiure, 2 x dumbell curls super strict with negs and burns, 2 x hammers same principle, triceps were 2x pushdowns 1 warm up 1 strict with negs and burns, Dbell ext 1 set to failiure and beyond!! the 2x rope overhead ext same principle as the rest and arms were battered after it!! did 30 mins on the bike straight after, feel good today dunno why, maybe the addition of test lol

just brutalised chest with 3 giant sets and its proper mashed now, i have done 20 cross trainer straight after at quite a fast pace, I am getting used to the constant pangs of hunger now , i know its only been 4 days but i'm sure i can see a difference now already!

you gonna keep us posted with updated pics mate, lookin good thou ,wish i had that mass mate

yes mate i will be putting pics up soon  , just gotta wait until i have changed a bit lol

Trained shoulders last night had a pretty intense workout
2x lateral raises
2x rear delts
2x shoulder press#
2x cable upright row
3x shrugs
the second set on each was to failiure and beyond and performed ultra slow and strict, i went on the bike after that, have got constant hunger pangs at the mo so am looking foreward to a bit of a cheat meal on sunday!! will take the weekend off now and recover prob go fishing or summat to chill out

battered in back tonight
1x12 lat pulldown to front, then one set all out to failiure with forced reps
1x10 bent over row, then one set all out to failiure with forced reps
2x10 heavy dumbell row
1x12 v bar to chest on pulldowns,then one set all out to failiure with forced reps

back was so pumped it felt like it would come off the bone!! am 4lb lighter this week 17st8lb and dropping!!  

total destruction of the legs this morning, pain, whitey, dizzy etc lol
i did
3x leg curls
2x still dead lift
2x leg ext
2x hack squat
2 x leg press
every set was super strict with negative on the way down, 5 secs and to total failure,have got calfs tonight and cross trainer