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.

slacker!! i'm a SLACKER!!

was ment to do cardio this morning at 6 but the wind kept me up all night so when alarm sounded it was far to easy to snooze  

eatings gone well and ive descoverd the ultimate bodybuilders resterant!!

NANDO'S!! its great. i had half a chicken and two portions of spicy rice. cheap at only £8ish its cooked on a griddle so its healthy not soaked in fat. i can see my taking mrs Dean4ENGLAND out more often

was naughty though i had a pepsi refill. went up 3 times

Nando's rocks mate Half a chicken no skin half colsaw and half rice i have with hopfully water..hopfull is the word there! hehe.

When mrs england isnt looking. try giving the waitress a few winks. I got to know the girls work at the one i go to. Get 20% off now !! Nando's all round!!

legs wensday. light still only squatted 70kg not gonna rush it coz work is hard and dangerous with sore legs. did me cardio this morning. feeling sooo much better throtes cleared up acheing stopped. almost 100% again. i knew i could train it off.  

due to being so busy at work ive been slacking on my diet. not cheating the oppersite ive not been eating enough. i'm just not getting the time. as the days get longer it WILL improve and at least i'm not cheating eh??

my lil Bro's on here to please help him out with advise. god knows he wont listen to me!  

trained sholders triceps and biceps today. trained late coz i had an early start. got in the gym at 6pm! how do you lot do it? so bloody crouded. any way. sholders were stronger than last week triceps were week as hell. biceps good nothing special.

Seated macheen Shoulder Press: 2 x 6-8 reps #15 on rack f??k know what the weight is
Seated Dumbbell Press : 2 x 10 reps 24kg bells
bentover Lateral Raises : 2 x 10 reps 16kg bells


Triceps :

Narrow Grip bench Press : 2 x 6-8 reps 55kg
scull crushers with bells : 2 x 6-8 reps 22kg bells

Biceps :

seated dumbell Curls : 2 x 8-10 reps 22kg bells
Hammer Curls : 2 x 8 reps 18kg bells

i finished off with some forarm work. i pretty much play that by ear.

problem is for dinna she did carbnara. lovely but not to good. sausage meat i did have a turkey breast when i got in b4 me dinna but feel bad. but as ive said b4 i cant eat too well my lifestyle wont let me. my wife trys to help me where she can but its quite anoying for her when i say i dont want what you have cooked co my diet wont alow it! i think i'll go down stears and eat a tin of tuna b4 bed to make me feel better!

man ive slacked this week. i missed mondays w/o and was gonna go this morning and couldnt get my fat butt out of my pit!! done no cardio since thursday last week. i is not a happy chappy. just so tired. work is hard in this weather so theres my excuse, atleast my diet is still on form. not getting enuf carbs or protien but eating clean still.

gonna TRY and train legs tomorow morning. fingers crossed!!

well i made it in wensday. good w/o too. not feeling to sore today so i'm gonna up the weight next week only squatting 70kg 2x12 at mo. but thats plates no the bar as well. i know some people add the bars weight to there total. i think the bar at my gym weighs 15kg. i think.

no cardio today coz im a fat lazy cumt. !!! just cant get my fat arse out of me pit at the mo. sholders and arms tomorow. i'm quietly conferdent that i'll make that one as its my fav of the week. seated curling 24kg 2x8 dumbells at mo. i'm not sure what you guys do but i think thats pretty good for a totally natural bb.

diet is still goodish. i had the tinyest peice of sponge cake yesterday but i felt so low after work i thought i was gonna pass out. and today i looked twice at a cadbrys cream egg. only twice though!!!

here are some pics i took tonight. almost 3 weeks in to my diet. i know ive lost weight but most of it i think is muscle

made it in friday o.k w/o nothing special. think work is interfearing maybe i should give it up??? work i mean. lol
been naughty today i had a bag of doritos with my mellon in the evening and because i was busy fitting a fitted waldrobe in what is gonna be my little girls room i didnt eat anything all day from 10 till 6:30 tut tut.

prob a tad late but my starting measurements were...


neck-15.5''
bicep-16''
forarm-12.5''
chest-44'
waste-37'' slack
waste-34'' holding in
quads-24.5''
calf-15.5''

al these were taken completly cold.

Coming along well m8y, getting a good triangle shape

Think if you kept at this for a year straight and diet good, ud get in a awsome shape

could i get some feed back on my form deadlifting and doing bentover rows please. no one at my gym would know what to look 4. it looks o.k to me but i'd like anothes oppinion as i never realy get a good back w/o not like i do on other bp's. never get a pump so to speak.

http://www.youtube.com/watch?v=mL4-Vx0cfDw

http://www.youtube.com/watch?v=YZ_hcKC7u8Q&feature=user

Try not using the smith machine use a barbell its only my opinion but you have too much movement in ya legs when ya doing ya bent over rows i never used to move my legs when using a barbell.



Silone74

Dean - are you still following the same diet?

silone- my local athroatys gym deems free barbells as a heath hazard there for i dont have one. i would much prefere to use one but as i live out in the sticks there is not a lot of choice of gyms and mine is very close less than a mile next close's is 3miles but david loyd £££££ mega bucks!! i have taken this on board and thank you for the advise. i did kinda think that my self just kidding my self trying not to admit it.  

paul-am i bolax! lol no ive been very good keeping off the naughtys but struggling to keep the good stuff coming in as regula as i would like. breckfast is always the same as is dinner and lunch is always good qualty but its the 'snack meals' at 9,3 and b4 bed i struggle to get in. trying though. coz ive cut the poo out i'm sheading weight faster than a junky on holiday to afganastan. but as i cant check my bf% i dont know how much of it is fat and how much is muscle. as you know i'm a bit of a naked chef tipe bodybuilder i dont use ANY suplements now not even protien powder and kinda go on look and feel rather than % and weight. cant remember the last time i weighed my self.

trained ly legs 3 weeks on the trot now. i think thats a deano 1st people. i love the feel of solid legs just not the light headedness and 'feel like there gonna burst pain' when training them. y on my squats did 2x12 @ 70kg thismorning. i know thats peanuts compaired to what some of yo do but i'm not gifted in the leg department. after years on off on off training chest and arms you have all dont it!!

ydo you ask paul? do i look like nothings changing then?

i agree with tankuk just imagine what you'l be looking like in 6months-years time.....
im getting my pics up 2moz........ now ive seen yours.... litle bit nervous  

Dean,

If you think you are losing muscle then you are not eating enough protein - and looking at your diet I would have to agree!

Here is what I would do:

MEAL 1: 2 whole eggs, 8 egg whites Scrambled 75g oats 20g raisens.
               litre of water. Mug of coffee, mug of green tea.

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

MEAL 3: Chicken, 75g wholegrain rice, broccolli, 1 tablespoon extra virgin olive oil,

MEAL 4: 50g protein shake, 1 banana

MEAL 5: 300 grams sweet potato, 300 grams white fish, spinach

Workout

MEAL 7: 50g whey isolate, 50g glucose

MEAL 8: dinner she cooks so varied but normally good

MEAL 9: 250g fat free cottage cheese, 2 weetabix in water, 20 grams cashew nuts

several of your meal I wouldnt even class as being meals or snacks!

Come Dean - do it for england!

PJ

its so hard i dont get time to eat through the day. i went self employed april last year and every min i'm not
working costs me money. that one of the reasons i train at 7am. this week has been almost a total wash out
but i'm gonna TRY and get back on track next week. i'm keeping it clean, diet i mean.god i sound like a junky
lol. but no way near enough protien,carbs,vitimans,etc. i shall go to the gym tomorow morning for a sholder and
arm session as i missed that last week. it will be the 1st of this week though

i dont mean to make excuses but what with work and getting the babys room ready for her arival in may ive
just focused else where. but thats what i need people like you pj to tell me to stop the fanny arsing about!!

as for doing it for my beloved England, i've dont soooo much for this green and pleasant land one more thing
wont make much of a driffance my place in England heaven is booked!. at the moment i need to find new
insperation, i think the thought of my little unborn baby being proud of her healthy daddy could be it. i see so many new dads let them selfs go and use there baby as an excuse. my wife and i want to be the oppersite
and be an exsample to be followed!

my god i do waffle dont i? bed go to bed Dean. oh and note to ones self 'must stop drinking green tea before
bed!!

Tut tut,

Come now Dean you know excuses are like arseholes - every one has one and they all stink of S***! Naw only joking mate - the only thing I have changed - food wise, while u r at work is the shake as the nuts and fruit really isnt a meal. The other meals Im assuming you have ouitside work - so time shouldnt be so much of an issue.

As for you family - well you do have to get you priorities straight and if doing family stuff means missing the gym - then a mans gotta do what a mans gotts do, cant be helped!

As for your motivation of looking and being healthy fro your kids - that should be another reason why you change your diet around a lil - you will definately feel the benefits mate.

Keep it up and NEVER say die.

PJ

cheers big fella. not gonna do the shakes though. long story but i'm not doing any suplements any more not for a while anyway i want to see what can be done without them sort of a personal exsperment. got a load of freeranged chicken brests froze them to day woul one of them do instead?

- yea of course they would do - but I thought you struggled to eat at work!!?? As for not using shakes - whole food does rock - but PWO you NEED a shake....

PJ

but that would screw up my exsperment.