This is my 2008 diary, in it I shall keep a log of what I’m doing, eating, taking, feeling and how I’m looking. I’ve attempted this b4 but never really stuck at it for numerous reasons. Hopefully this time I make it past the 1st month!

My initial plan is to train hard and heavy eating a good full diet without ’cutting’ so to speak but I shall cut all the crap I eat right out (of which at the moment there’s an awful lot). Also I’m going to introduce some cardio in to my training mainly early in the morning. The plan is to build moderate muscle while slowly burning fat. I think this could be achieved just as long as I’m realistic. If I try to super bulk whilst lose loads of fat I’ll surely fall flat on my face!

I’ve let my self go badly in the last couple of months mainly due to knowing I was going to do this so I figured enjoy the junk while I can !!  those of youwho have seen my pics b4 will see ive put weight on mostly lard. i do normaly add weight for winter and lose it for the summer mainly so i can work shirtless without cringing at myself!

Routine Split and Exercise Selection

Day 1 : Chest and Back

Chest

Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Dips : 2 x 6-8 reps

Back

Chin ups : 2 x 6-8 reps
Deadlifts : 2 x 6-8 reps
Barbell Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps

Day 2 : OFF

Day 3 : Legs

Squats : 2 x 6-8 reps
Leg Press: 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps

Day 4 : OFF

Day 5 : Shoulders, Triceps and Biceps

Shoulders

Seated Smith Shoulder Press: 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps


Triceps :

Narrow Grip bench Press : 2 x 6-8 reps
French Press : 2 x 6-8 reps

Biceps :

Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps

I’ll be training abs once a week on the weekend.  

Hanging Leg Raises : 3 x 25-30 reps
Half Ball Crunches : 2 x 25-30
Side Bends : 2 x 25-30

My diet will be based on the one below but obviously shall vary some what from day to day. You will probably notice there are no supplements of any kind in there. I’m gonna try to do this without any at least to start with. If I find it to hard I’ll add what’s needed weather it be protein shakes or fat burners!

MEAL 1: 3 whole eggs, 3 egg whites Scrambled 50g of oats 50g Swiss muesli mixed.
               Pint pure OJ. Mug of coffee, mug of green tea.

MEAL 2: 1tin of tuna fish in a wholemeal bread sandwich.

MEAL 3: Chicken, 1 cup of cooked rice,

MEAL 4: hand full of mixed nuts, 2x apples

MEAL 5: bowl of oats mixed with Swiss muesli, peanut butter sandwich

Workout

MEAL 7: nesquick milkshake, bannana

MEAL 8: dinner she cooks so varied but normally good

MEAL 9: mixed nuts, quarter watermelon

Please let me know what you think. And as time goes on weather you think I’m progressing. Your feedback will be so much appreciated as knowing others are keeping an eye on me will spur me on the do better and try harder!!

I shall post a picture of my self 1st of jan so those who are intrested can see where i'm coming from. till then i'm gonna keep at these pies!!

i must need my head reading!! oh well in for a penny in for a pound. and after all it is surposed to be a start point. i just hope more guys will follow suit!!

http://www.youtube.com/watch?v=ike4RUFpjLg

hey mate you already looking good there. dam im way behind there sob sob


if you looking like that mate, looking forward to ur next update. keep at it

ive been eating a whole 500g morrisons walnut and carrot cake b4 bed for about 2 weeks   along with soooo much other crap like chips for dinner chinese etc wife pregnate so shes gone rite off cooking. i work alot so when i get in its hard 4 me to be arsed i'm gonna really try hard to do it this year!

ive been eating pure craqp too but dont seem to have gone up in weight, my arms look more vascular too

bast@rd!

well i started on new years eve, coz it was a monday. and so far al is going well. i trained my legs wensday couldnt do mondays w/o coz bloody gym was closed. over done it a bit and i was going well lite. legs are killing me now! i went on a brisk walk/jog mon and tue but thismorning i woke up feeling like crap! think i'm coming down with a bug. i'm gonna do friday w/o if it kills me!

diet is kinda going o.k but wifey done carbnara tonite coz we had company lively meal but not great 4 ya all that cheese and sausage meat! oh well i cant tell her what to eat. its very rear iget a fatty dinner just a shame i got one 3 days in to my new regem

well i made it in to the gym thismorning. no feeling sorry 4 myself just got my a** out of bed at 6 oats than coffee+green T. gym for 7 o'clock. light introductory sholders,arms w/o. i was only in there 40mins well chuft. i thought i woz gonna girl private out. diets been good to. nothing to declare. so all is well at camp Deano!!



i dont mean i'm camp by the way! all man me grrrr!!

talking of which dose any one watch bb videos on youtube? loads of gay guys keep making the strangest comments on my videos.

camp comments     and gay guys...... beginning to wonder..
ive seen some bb videos on u tube but none of the above...!!!!!

its wrong. ive had to delete them all but i get doodes subcribing to my vids then i look them up to see if there bodybuilders but ther 48yo men from alarbamer and kentucky. as gay as christmas! its a sad world we live in where sports are beeing curupted. next mr O will be getting sponserd by babysham!  

lol.... keep denying it...lol

Thing is they obviously like what they see, but on the serious side (if i can find it     ) is a bit wierd.

weird its bloody harrasment. i feel like a peice of a**.  

did my cardio this morning at 7:15. Nearly killed me. i'm getting worse i think (ill i mean not fatter) but it comes in waves. my triceps are aching from fridays w/o now. 1st session on me arms in 4 weeks so its exspected. illness dont help mind!

had to go o the high street to get some stuff from b&q today walked past the donut stall. mmmmm donuts

i resisted though!!

man i feel like i've been hit by a buss!! im going to the local swimming pool to

1, give every one slse it!
2, sweat it out in the sauna.

hopefully this will do it. its strange ive been feeling ok during the day its just the mornings my body is acheing sooo much.

dont train when your ill mate, you can never defeat it, just rest up

soz kez i've not taken your advise on that 1. its only a cold so i'll work through it. if i slack off i'll lose momentom. i'm only training lite at mo anyway as its the start of the training cycle. i did chest & back thismorning. didnt do deadlifts or shrugs as they zap it out of me so i did some close grip pull downs instead. foods been o.k not eatting as much as i should but eating clean which is more inportant at the moment.