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

btw green tea rocks. i can amost feel the fat falling off me when i drink it. feel a little WIRED sometimes mind!!

not just me then.... the first day a had 2 or 3 mugs of it in the afternoon and i did feel a bit funny, and couldn't quite put my finger on why is was... I read up a bit on it and its quite a high amount of caffeine in it....

Is Robinsons bad then?? I thought it was one of the better things to drink, apart from water....
Water is a tad bland... Anything else refreshing out there???

tropicana fresh squezzed oj. not from concerntrate is good. morrisons do there own brand its cheaper.

Squash is just bad because it has sugar in it.

I drink it because i just cant stand drinking mess loads of straight water so i have weak squash to just give it some taste.. having low sugar squash wont kill ya

Look at coke..350cals per can!

squash is bad. there are no natural products in it there 4 its all E-numbers and crap. no it wont kill ya but neither will choclate fudge cake!!

I feel like im floating somewhat at the minute....... Not growing, not reducing body fat, just sitting pretty..... Now since the New Year, I've kept my diet pretty consistant, and have added in 3-4 sessions of cardio a week of 20-30min after my weights sessions......I'm am running better on the treadmill than I was in the beginning so I feel like Im progressing in this area, but it doesnt seem to be shifting the old "tum,tum".....
I'm considering maybe getting some fat burners to see if they will make any difference or perhaps cut down on my carbs, but i dont think im a bog carb eater anyway..... I'd love to do a morning run before breakfast, but again, iv not been able to make it out of bed early enough and if i did one day i woudlnt be consistant in this area, so its bit of a no brainer for me....
What do you guys think...??

well andy you know where i stand on that one. early mornings are the BEST way. if your serous about this you will get your arse in bed at 9pm to sleep no stroking snaky! and get up for a run. i promise after 6 sesions say day on day off you will see/feel the diffrence. once you have exspearnced it you will be telling every one else to go 4 it! popping pills b4 you have tryed the natural way is lazy. dont get me wrong i'm not against fat burners after all there mostly just caffeen any way but 30 mins in the morning. come on have some back bone!

Well this morning, I got my fat a** out of bed and went straight to the gym, ran for 30min on the treadmill and finished off with some "ab crunches".... I suppose theres a first for everything. All in all from leaving my house to returning it took exactley 1hr, this included showering. So i suppose if i got up 1hr earlier every morning I could get away with these morning sessions and then weights after work....
If it wasn't for you Dean pushing, me I'd never of done that, so thank you...!

Sunday wasn't too bad as I didn't have to get up earlier as no work.
So my real test was this morning, and i did it, I got my a** out of bed and was on the crosstrainer by 7.15am and did a straight 30mins before returning home for my breakfast.
I'll be there again this evening for a 20min cardio session & a LEG workout:

andy you da man!! keep at it i sware to god you will feel like you have lost an inch off your stomach in a week. i went to ibiza last summer 4 a stagg week end. i didnt book untill 2 weeks b4 we flew so i went nuts every morning. i was prob as fat as i am now (see my most recent pics). by the time i got on the flyight i was so cut i look comp ready.  (well almost) ok i'd lost alot of muscle but i wasnt training just beasting my arse to get 6pac ready 4 the beach!! keep with it andy. its for you and you only!! oh and wheres these bloody pics?? you must be gagging for it if you still aint seen your girlfriend! bet your right forarm is HUGE!! lol

Up for some pics end of march as a update date? same question to you mate, how you feel this year is going ?

iv feltnot not much is happening so, iv stepped up my cardio to a whole new level this week, on sun tues & thursday i did 30min before breakfast.
on top of that the usual routine of:
monday - chest & biceps followed by 30min cardio
tues - 30min cardio followed by LEGS
wed: rest
thurs: shoulder & triceps - 20min cardio
Fri: ill do my back & traps and hope to run for 30min after.

if i dont see results from this in 2-3 weeks, ill look at chopping some calories out, (300-500approx a day but only if the cardio fail to produce, which i think it will do)

All about trial & error............

I will get some pics up, still been waiting to get some done.....

Sounds like its going well, keep at it mate. we all here rooting for ya !! so we demand transformtions!

I said a few days ago that I felt like I was standing still and not progressing too much, hence the reason I stepped up my cardio sessions.
I posted a daily calorie guide under Bodybuilding Nutrition, I got this from a really indepth and good book I bought on Bodybuilding from New York a couple of years ago.
Ive always sort or known how many calories my body needed to grow, and what it needed to maintain its current weight. The important bit was keeping a consistant eating pattern for it too work.
As I have been consistant with my eating for a couple of months now, I've spent tonight scrolling varoius sites finding out the amount of calories, carbs, protein & fats in everything I eat in a day.
I put them into an exel spreadsheet, and low and behold - I found the answer that was there all along.....
Im eating pretty much the amount of food that is required to maintain my weight.... So on paper too its worked out im not gonna grow or lose weight.

As my mission is to reduce my body fat I need to reduce my calories......Or increase the cardio work...

Now my thinking for next week is too do a bit of both, Im going to attempt to reduce my calorie intake by 300approx and put in a cardio session every other day in addition to the one I do after my weights 4 nights week....
I wished I did the MATH a month ago.....!!

My current training plan

Monday: Chest & Biceps
DB Bench Press 3 x 6-8reps
DB Incline Press 3 x 6-8reps
Machine Flys 3 x 6-8reps
EZ Bar Biceps curls
Straight Bar Bicep curls
Seated DB twisted biceps curls
30min jog

Tuesday: Legs
Smith Machine Squats 3 x 10 reps
Seated Leg Press 3 x 10-12reps
Leg curls 3 x 8-10
Leg Extentions 3 x 8
Calf raises 4 x 8-10

Wed: Usually rest but tonight, i ran for 30min, followed by 4 sets of 20 crunches and 4 sets of leg raises (on my back for abs)

Thursday: Shoulders & Triceps
Seated DB shoulder press 3 x 6-8
Standing side raises 3 x 8
bent over side raises 3 x 8-10
Dips 3 x unassisted til failure usually about 8-10 reps
Overhead rope tricep extentions 3 x 6-8
V bar cable pull downs 3 x 6-8
30min jog

Friday: Back & Traps
Cable overhand wide grip pull downs 3 x 6-8
Narrow hand cable pull downs 3 x 6-8
Seated machine rows 3 x 6-8
DB shrugs 4 x 8-10
30min jog

Sat & Sun Rest.

Am I doing enough exercises per body part? Do this need to altered or sharpened up at all??

Oi ! where you been!

running before breakie, weights afterwork followed by more cardio, reduced calories slightly - still trying to shift the belly....!
i should look like a 100m sprinter by now, but still its a slow, slow process....

Hope you staying strong mate. Bodybuilding or any type of fittness change takes time and patience and your a good lad, so keep at it mate. by summer you will smile and be glad you didnt stop.


ive started doing morning cardio too..sucks a** but rocks 100x MORE!