Pictures to be posted when I manage to get someone to photograph me.... shortly I hope...!

Monday: Chest & Triceps
Tuesday: Legs
Wednesday: Back & Biceps
Thursday: Rest
Friday: Shoulders & Abs
each session started with 20min cross trainer.

Will get a weigh in @ the gym next week & will post all stats.....

Diet:
8.30am Oatso simple + protein shake
12noon Chicken Sandwich + protein shake
3pm Tuna / Turkey Sandwich
6pm Chicken & pasta
9pm Protein Shake
10.30/11pm - glass of milk before bed (protein shakes keep me awake for som reason)

Please feel free to give me feed back on my diet as I know its not the best.....

good on ya andy. looking 4ward to seeing your pics.

i know what you mean bout the protien  shakes when i used to take them i used stay awake 4 hours with awful wind. the noise of my stomach used to wake me some times.

your diet may not be the best mate but if it suits you then thats fine. you do seam to be eating a lot of bread. y not swap one of those sarnies for some whole meal rice?? oh and i think eggs 4 breckfast are a must!!

8th January 2008

Height:            175cm
Weight:           66.9kgs
Fat:                  21.5%
Muscle Mass:  34.7%

Trainning change:

Monday: Chest / Triceps followed by 30min cross trainer
Tuesday: Rest
Wednesday: Back / Biceps followed by 30min cross trainer
Thursday: 20min Cross Trainer followed by Legs
Friday: Shoulders / Abs followed by 30min cross trainer
Sat - off
Sun - off

Good luck with it mate.... what are your goals bye the way??

Im trying to gain muscle mass and definition.
Im quite slender but have a little tubby belly....which dont half piss me off..!

So the gut must go... Hard I know to do both... But i think it can be done...

Any advice on this would be appreciated....

8th January 2008

Height:            175cm
Weight:           66.9kgs
Fat:                  21.5%
Muscle Mass:  34.7%

15th January 2008
Weight:            68.0kgs
Fat:                   22.5%
Muscle Mass:  34.3%

Well I've put on a kilo since last week, and according to the stats its FAT..... I'm taking it these scales can vary a far bit depending on time of day & how long ago you eaten etc.... So ill wait to see how it looks on a graph over the next few weeks before I start changing my training & diet.....

have you got any taller or shorter??
lol sorry.

i've measured my body parts at the begining this will give an idea as to what perts are growing and what parts srinking. y dont you try this? just do calf, thi, waste, chest, bicep,forarm and neck.

You weight your self same time on the day right?
You should weight your self in the morning once you are up and ready so that your not carrying all the food you eaten after tea or breaky etc + Water

If i weight my self in the morning and then say midday..there will be a differnce of a good few pounds.

Another little trick is  to get some string and tie it around each bodypart. draw aline where it comes to. After a week put it back on you and see where the line is. cheap and easy way to see if bodyparts changing

If you are using electronic scales to assess your body fat then ignore em ! They are usually way off. I have had a caliper text and had a 12-13% bodyfat, the scales at my ladies house say I am 24% !! NONSENSE !

This was going back a little while. Best measure of bodyfat there is ............the mirror! You can SEE if you are fat or not, the mirror doesn't lie.

Good luck with your venture, stick at it and succeed, as I am sure you will

Reaper.  

here here reaper. ive not weighed my self for years. no point if i go 4 a dump i lose 7 lbs easy!! thats y we said post pics. its so you can compaire how well your doing not to say '' look guys i'm the nuts, look at me dont ya just lovvve me!'' theres a few on here doing jornals that dont quite get that, theres no point waiting months b4 you stick your pics up by then you have gained/loss fat so theres no point. look at tank and i. neither of us are in tip top condition but we have posted our start points for you guys to put us down and spur us on.

Im posting my current diet again, because I feel like im getting fatter, and not losing my gut. The pics will come soon, I need my girlfriend to take some of me and I don't see her often as she lives down the other end of the country...
The scales I bought were rather cheap, and i think they are way out as i got the gym trainer to weigh me the other night & there scales are a bit more professional... the results of the gym scales are below:
AGE: 32
HEIGHT: 5'8"
WEIGHT: 10st 10lb
BMI: 22.8
BMR: 6915kJ
           1653kcal
IMEDANCE: 575 (omega symbol)
FAT%: 18.1%
FAT MASS: 1st 13.2lb
FFM: 8st 10.8lb
TBW: 6st 5.8lb

I'm following the Intermediate Training programme that is posted under the training section on here, for my weight programme/daily splits.

8.30am - Readybrek with semi skimmed milk
                  2/3 egg whites mixed with 2 scoops of a mass gainer and blended with 300ml of semi skimmed milk
12noon - 150-200g chicken breast cooked with a small amount of olive oil and then put on whole meal bread
3-3.30pm chicken breast on whole meal bread
5.15pm - 1 scoop of protein mixed with water
5.45 - 7pm GYM....... session finished with 20-30min treadmill mostly @ 8km per hr (im just getting into my running)
7pm - 2 scoops of protein powder mixed with water
7.30-7.45 - whole grain pasta, made into spag bol, or chicken breast again with mixed salad, or whole grain rice etc...
10.30 - 2 scoops of protein powder mixed with water
11pm BED

I want to increase my muscle mass, although i also want to reduce my body fat... i really want to get my abs to show through.... but can't really afford to lose and muscle - coz i ain't got much...

My overall target is to weigh in @ 11 to 11.5 stone with a body fat % of 10% or less.....

Can anybody guide me on this road, and suggest how long it might take me to get there so i can set some target to work to along the way.....
Cheers guys!!

well done on a very realistic goal. i wouldnt rush it mate gonna take time coz your still eating very well. i know you have said your not a morning person but i truely belive the key to you shifting your unwanted dardy is to do 28mins cardio 1st thing am. b4 nill by mouth. this will tap strate in to your fat stores. i.e belly. if it were easy we would all look like brad pit in fight club! you gotta be in it to win it! i hate those gay qoutes   

other than that the main reason us fellas store it on the gut is down to sugur. do you eat a lot of suger between meals that you aint put down in your diet?? could be in drinks weather they be coffee with 2 spoons, a few beers in the evening or fizzy crap?? alot of people dont realise there taking on extra suger but if you have two in a coffee. 4 -5 cups a day theres alot there unacounted 4.

your diet is very good from what i know. i'd have more eggs 4 breckfast and grown ups porage not ready breck. but good all the same.

just dont start worrying to much. roam weren't built in a day.

looking 4ward to seeing your pics put a shape the the name.

No sugar at all really, no choccy, no biscuits no snacks full stop, my diet is how i eat.
I've been drinking green tea recently without anything in it & the good stuff too which looks like "weed" in your cup not the bagged stuff... lol (as advised by PJ)
Stopped taking sugar in coffee & only know havin one cup in a morning - Green Tea rest of day.... No fizzy drinks, the only soft drink i have it Robinsons Orange which is the no added sugar one...  I never eat cakes or nothing like that...
As for beer, I do go out for a few but that once or twice a month at the very most...

not that it is the answer to your problem not being able to shift the darby but robinsons no added suger orange is poo poo. no added suger but loads of subsatutes. jst gonna take time then keep with it