please dont laugh at me  
age - 24
weight - 185 lbs
height - 5 ft 8

i started at the weekend im doing a lot of cardio cuz i want to lose bodyfat but gain muscular definition.
i will improve on this picture,it is my motivation

First comment..Sh*t on the city!  

Looks like a good start. I see you've the start of some "lurv handles".  Will be interested to see a foto with the improvements after another 6 months; you've got a good foundation to build on.

Time for serious Tank : Good start and with a good diet/workout by summer.. you;ll see a big change.. train hard1!

tank please tell me your not a villa fan

Aye mate Im from worcester and whole family support the villa! not a bad season tho is it! my heart belongs to liverpool but have to support villa for being local. hoping to get a season ticket next year!

my 2nd fav team are barnsley mate  

yeah villa are having a great season but then they have a great manager who i reckon will be the next pool manager once they lose to inter 2nite

right going for a long bike ride whoo hoo  

cardio is only gonna improve that herculean sculpture

see every1 lata

right this is what ive been eating(im very fussy and struggling with the drinking all the water at the mo) i dont no if this is %100 gonna help my gains but any suggestions would be great
thanks
i cant put exact times because i get up at different times every day at the mo.

breakfast:protein shake(22g protein)poached eggs on toast/or porridge
snack:3 crackerbreads smothered in cottage cheese
lunch:chicken fillet in pitta bread
workout for roughly 1 hour
protein shake straight after workout
dinner:pasta/or rice with 2 chicken breast fillets
maybe a ham/chicken/turkey sandwich whichever i have in at the time
protein shake before bed

as ive said im struggling with drinking all that water its so bland and when its cold,not that tempting unless im training when i easily drink 3 pints of the lovely stuff.
im not missing the junk food which i ate a lot but i am missing coke(the drink not the lines) and have been drinking 2 glasses a day bad i no but its better than drinking whole 2 litre bottle,do i have to cut it out completely or is there room for my lovely sugary friend.
im very fussy and dont eat fish of any kind so at the mo its chicken all the way with a bit of turkey.

i have lost 1lb since the weekend even though it seems like im eating quite a lot,most of the time i have to force it cuz im not hungry.

Stil could do with a tinkering

With water... two tricks..either cheat and have a little bit of squash added to it..which i do and still lost over 4st.. or day befor get a bottle of water..add a orange to it.leave it in the fridge overnight and walla.. nice fresh testing water..

With breaky..you dont need to have eggs and a protein shake...one or another,not both
If you insist on having bread,then choose granary.. for breaky id try oats and add two scoops of why in after you cooked the oats.. its nice and oats are sooo good for you.

Your next meal is a bit iffy.. what is that cracker stuff lol ? dam city fan.. pfft.. anway.. add a apple to get some fruit in and pref a protein shake and handfull of almond nuts..since i cant comment on those  things u having atm!

Lunch.. chicken is good.. remember beef/turkey/tuna! and add some green veg mate.. veg is goood!

Good on protein shake after.. good good..
dinner is fine..wholegrain pasta?  and add veg!
what time is this sandwich? looks dodgy to have food after ur tea..
correct with protein shake pre bred..with water i hope not milk!


Workout.. hmmm should be doing 30-40mins cardio after so some where is wrong

just a few notes Ha liverpool won! :p

Quoted from Tankuk

Stil could do with a tinkering

With water... two tricks..either cheat and have a little bit of squash added to it..which i do and still lost over 4st.. or day befor get a bottle of water..add a orange to it.leave it in the fridge overnight and walla.. nice fresh testing water..

With breaky..you dont need to have eggs and a protein shake...one or another,not both
If you insist on having bread,then choose granary.. for breaky id try oats and add two scoops of why in after you cooked the oats.. its nice and oats are sooo good for you.

Your next meal is a bit iffy.. what is that cracker stuff lol ? dam city fan.. pfft.. anway.. add a apple to get some fruit in and pref a protein shake and handfull of almond nuts..since i cant comment on those  things u having atm!

Lunch.. chicken is good.. remember beef/turkey/tuna! and add some green veg mate.. veg is goood!

Good on protein shake after.. good good..
dinner is fine..wholegrain pasta?  and add veg!
what time is this sandwich? looks dodgy to have food after ur tea..
correct with protein shake pre bred..with water i hope not milk!


Workout.. hmmm should be doing 30-40mins cardio after so some where is wrong

just a few notes Ha liverpool won! :p

protein shake is always with water.
at the mo i train 3 times a week and cardio on the days i aint training but i havent been doing cardio on the same day as workout,
for my cardio i just go on a bike ride around 4 miles(this takes a lot outta me as i aint the fittest guy in the world YET

ps
yeah liverpool were very good only took u 85 mins to score against the mighty 10 men  

sh$t on the villa(that had to be added)

If you have time, try add minium of 20mins after a workout. Will help you lean out a bit. Its a fact that you burn more fat from doing weights then cardio.



And villa gonna trash reading at the weekend! its so true

hmmm never knew about weights burnin more than cardio,yes i will deffo add 20 mins after training,what about my love of coke though does that have to be terminated from my diet or is there any way in hell i can drink just a little bit

Coke has roughly 350cals per can which is a frigin huge ammount mate.

If you really want this and wana get the goals you after..  Have a cheat meal over the weekend.. like a saturday night..have like a pizza and coke or what ever. enjoy the meal and coke... then the rest of the week eat good and train hard. come summer you will see a big change

yeah i no i gotta cut it out,i really thought i would miss the junk food but i havent 1 bit,its going well at the mo.
and the crackerbreads are basically posh rice cakes i believe ha ha