dean4england 2008 - Print Topic

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 :P

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 :B 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 LOL ;D

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 ;D and gay guys...... beginning to wonder.. :D
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! :o

lol.... ;D ;D ;D 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 :-/ :B

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. ;D

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! :D ;)

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 :B

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. :B

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 :) :o

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 :B :B

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?

LOL - 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.

Then experiment away - but your post workout meal wont be as effective..

i know mate but we will see. i know my training methods are a little out side the circule but that me all over. i'm thying to find new ways of doing things. i know i'm never gonna get big like you but i'd like to at least get to a point i can say i'm happy with. not happend yet. every year is a falour weather it be loads of muscle but too fat or really lean but not enough muscle.

Nevr say never Dean, if you want something bad enough you will achieve it! As for being big like me - man im small..

PJ

yea tiny only 1 inch tall and half an inch wide. lol you nugget. lol your skin looks like the hardest working orgnasam in the north trying to keep its self from bursting. lol

how did the flex comp go btw?

Graham Hogg won it mate, I was suprised actually as I thought Alvin Small would have got it - he placed third in the british heavyweight final - whereas Graham, who has a great physique, won the first timers or novices, so couldnt quite work that one out. Anyhoo, good luck to the guy he has good potential I think.

not an arse licker and deffently no bb comp judge but but going on the pics that were posted on the site you looked classes ahead of all of them. i know your not gonna agree with me because you a sportsman but i think its not what you know but WHO you know!

I wont argue with that - there is a hell of a lot of politics in Bodybuildin man! (angry)

i've just read through others logs and feel totaly crap as i've had a pants week! been soooooo busy with work life and very very troubled with some awful news that my wife has suspected grumbling apendix (NOT GOOD for her or the baby!!!!!) tuesday i had cod and chips curry sause and a savaloy. with pancakes to follow.
then last night i felt so hungry and stressed at midinght when i finished painting the nursary i had more pancakes coverd in maple syrup b4 bed. and today i got up 2 hours late so i had not breckfast. and just a chicken brest and 3 chick legs at 13:00 then nothing till dinna at 19:00 which was sausage and wedges :B

to top it all coz i was so tird i missed wensdays leg training! :B

so all agreed pants week! i'm sorry evey one really i am. how dear i try to advise others when i'm so awful my self? i'm gonna distroy my sholders and arms tomorow morning. i really beasted them last week but tomorows gonna be emence! charging mp3 player now. its gonna be Atreyu's the curse tomorow! kick arse album!! a must for and one who ows the gym some blood sweat and tears.

well i made it out of my pit! lol thats a start. i've primed myself with oats and coffee. i'm just waiting for gym to open then....

Dean,

Everyone has a crap time, even i had that a week or so ago.(its never plain sailing all the
.... if only....lol ) At the end of the day you
have to do the best u can at the time and then get back on track. Life takes over
sometimes and things happen its just life.

Hope things are ok with the wife and baby..... :)

Chin up ;D you dont have to apologise either... :)

come on dean you can do it ! when you fall off the bike, get up and jump back on it.........
You sound like theres loads going on in your provate life, all you can do is your best - dont be put off! when things calm down your'll still be primed to push on harder....
Stick with it, persevere.....
I envoy you - how much I like some chips, curry sauce & a savloy....! ;D

Dean this will make you feel better! Yesterday I had a rest day; nothing flash just ate normally (but I did feel guilty about not going to the gym. ::)) Went on the scales this morning and I've put on FOUR POUNDS!!!!!! Todays gonna be a hard workout, I can tell ya! :)

Dean your motivation just needs to come from those photos m8, you lookgreat and its early days yet, imagine in a few more months! That line bout the arse holes was ace ill deffo use that one! :)

Soz to hear the bad news mate. But you say how can you motivate others when you feel crap your self? well you already are a huge motivation to me and others mate. You've done a good job so far mate and i dont see anything will stop you getting your goals

we all have mess times indeed. stay strong and keep at it, good old rock music while down the gym sure helps turning negative thoughts into pure beasting workouts.

plus..dude..you have a gay fanclub on youtube to look after! .. sorry :p

Dean, you cannot fall by the wayside now! Especially after you've given me and the other guys so great advice and encouragement.

well i made it in friday but tore my bicep. ??)

just kidding had a frostys session (buy that i mean it was grrrreat) eaten o.k today but just had a whole walnut and date cake :B

by whole i mean 750g when i binge i dont do it by halfs :B . neally killed a bloke in tescos car park yesterday for parking on a dobble yellow line and blocking me in. asked him to move and told him the double yellow were there for a reason, got in car and started to drive off. looked in mirror and the cheaky c88t stuck his finger up at me. next thing luckly i've learnt to control my temper but after trying to pull him through the window of hes car i think he realised i wasnt to please with his actions. people are so brave when there in there cars funny how they lose there courage when there flat on there backs begging for help from pasers by. lol old girl passing said ''you deserved that you silly man, picked on the wrong felow there didnt you'' lol bless her.
please dont think i'm a private head i was the inercent party and am no way a bully just get sooooo wonde up when people try to walk all over you.
gonna have a 20min session on the bag b4 breckfast. not good for fat burning as my bpm will be in the 200's but man it makes me feel better.

pmsl at private head lol lol

i put the naughty work for what girls love but i've got a little one....

.... sence of humer!

Reading theese posts and this thread it sort of reminds me of an Oprah show.

lol which one? madam butterfly?

Quoted Text

lol which one? madam butterfly?

Not Opera dear boy, the fat back Oprah winfrey show !!

who airs scores of shows about a bunch of losers and underachievers supporting and patting each other on the back so they all feel good, while achieving absolutely nothing. The same show format is braocast many times si am sure you have caught one. Or been in one ???

Quoted from romper stomper

Not Opera dear boy, the fat back Oprah winfrey show !!

who airs scores of shows about a bunch of losers and underachievers supporting and patting each other on the back so they all feel good, while achieving absolutely nothing. The same show format is braocast many times si am sure you have caught one. Or been in one ???

How about we see some photo's of you then? unless you look like ronnie colmen id shut the f*** up. People all start from some where.. I started from 20 stone and this year ill be in the best shape ive been and no f***er will dare make a comment like that. And wtf people here are giving there best.. its all you can ask and if people find it better to keep others motivated so be it.. if your motivation is by slimey comments.. say it to some one's face where u live and see how they react..

Oh he is back, lovely old Rumpy Stumpy. Tank its not even worth it, this guy is rude to people and full of sh@t. It has been pointed out before he constantly contradicts himself and bull shits about his size. Just ban the retard.

Dean, hows it going? Yesterday I didn't seem to have the energy to complete all my training. Especially the cardio. I just managed 20 minutes of that and thought " Bugger this, I'm switching off!" So my motivation seemed to take a drop. Lets know how you're doing.

Romper Stomper,

If you find this board as you do the Opera Winfrey show - then why do you read it and post on here? Progress is all relative. not everyone wants to be a Mr. Olympia everyone has their own personal goals. Rather than making derogatory comments, just dont post at all. These boards are about spreading knowledge and positivity.

I dont intend to threaten you with a ban, im past all that - but the more people complain to me about you, and with reason, I will feel it necessary to do so.

It is good to get your input while it remains on topic and not offensive, however if you cant abide by these rules then please do not post at all.

Thanks

PJ

water off a ducks back. i think she is right in her own way. she is basicly saying stop being a winging tart and get on with it. i'm not sure if i'm gonna stay posting any more now anyway.

wouldn't of thought some one who uses the name 'romper stomper' watched opera winfrey.

wanna be getho b**** i recon. ;D

dean you've been great on here and the advise & motivation you have given me as done me wonders.... it would be such a shame if you dont keep updating your journal and motivating other on here as you have done for me......!

Dean hows things going mate, you cant stop posting cause of one person
come on you are great at giving others motivation and a kick up the back
side when we need one. (oh did i forget the nagging lol ;D ;D ;D)

No deserters allowed (that does not say deserts :P)

Jo

Dean as one squaddie to another, don't let a bloody civilian get under your skin. We both know that such an idiot would be done over in the first 5 minutes in a real mans world, like our Regiments.
Im having a rough time with my training and need your help.

lol im not gonna stop posting coz of that wolly. he means well i think. just trying to say to me that ive been girl private footing around like a bloody fagot. no the reason i might not be on is ive not trained in two weeks and i'm not likely to get in the gym 4 a bit as i sliced my little finger open sunday its the one next to the one i lost so i'm down to 2 fingers and a thumb on one hand for a while. dont laugh its not funny. and my work personal life is becoming more and more demanding. as some of u know i come on late but i'm starting to get so tired that thats gonna be hard work. we will see how things go.

Quoted Text

Romper Stomper,

If you find this board as you do the Opera Winfrey show - then why do you read it and post on here? Progress is all relative. not everyone wants to be a Mr. Olympia everyone has their own personal goals. Rather than making derogatory comments, just dont post at all. These boards are about spreading knowledge and positivity.

I dont intend to threaten you with a ban, im past all that - but the more people complain to me about you, and with reason, I will feel it necessary to do so.

It is good to get your input while it remains on topic and not offensive, however if you can’t abide by these rules then please do not post at all.

Well in hindsight the comments should have been sent by pm to dean as he is the only one to get what I said and why I said it. Others seem to wear their hearts on these sleeves in this forum, so I posted for all to see. Many have missed my point totally and just thought I am being deliberately offensive. Some respond to a dam good dose of truth and require a good bololcking at times to get them angry and off their sorry asses.

Quoted Text

Well I think. Just trying to say to me that ive been girl private footing around like a bloody fagot

Correct Deano well done indeed !!!!!!!!the only one to get the point.

Quoted Text

Started from 20 stone and this year ill be in the best shape ive been and no f***er will dare make a comment like that. And wtf people here are giving there best.

Well tank do you really think they are doing their best, I think most would admit and often do it it’s not their best. You have finally discovered the merits of self discipline and diet, something you have lacked for a great deal of your life (if not all) at 20 stone 5’9-10 a ball shape comes to mind. With such a lack of self respect and diet knowledge, being a novice to fitness you dish out allot of advice to others do you think you are really in a position to give advice???? Based on your great fitness experience??? Not wanting to be offensive to you but you would have developed a hard skin to fat bastard Jokes ;o). And the part about saying things to peoples faces I always do.

Quoted Text

Dean as one squaddie to another, don't let a bloody civilian get under your skin. We both know that such an idiot would be done over in the first 5 minutes in a real mans world, like our Regiments.
Im having a rough time with my training and need your help.

Well one ex squaddie to another ex squaddie you are both civilians now same as me. If went to theCo and stated what you have in these threads he would have told you to shut the F&&k up and get the F*8k out and stop winging like a little girlie and go and do what needs to be done.

And where is all that hard training discipline now??????training that would break every civilian into pieces in five mins ??? No use reminiscing about what you are incapable of doing now. You were in an Environment of forced discipline now it’s up to you to install self discipline, how are you doing????

If this site find the above so offensive and off mark then delete my account, i have no problems with that, but is it offensive and is what i say close to the mark for the people i have quoted.

I wonder if i will get a - 3 rating for the truth ????

Im a novice? i played for worcester warriors aka prem rugby team..

Like ive said in another post of mine..Ive always been fit and healthy but for 2 years i went off course.. And ive put things right..

And considering my training partners are either profesional bodybuilders or trained nutristionlists im always learning off them. And i study up on this sport more then most people here.

I also work in the National Health Service so as you can guess when people ask me questions..Im not just answering..I ask doctors/nurses/physiospecialists so sure i might not know everything but i have the widest ammount of people to ask to ensure its the right answer wether it be bodybuilding or a injury or nutriton.

For my qulifactions im a trained first aider and qulified to teach others. Ive also done my qulification in psychology so your little comments are mear petty.

Im acutally booking my self into a course do to personal training.

I do find your dim wit comments amusing to try belittle me.. if im so much as a novice per say..

Enegize gym in malvern- midlands-england...come train with me....I truely dont understand why you come to a board and feel the need to slander but hey ho what ever turns you on pal.

So novice.. call me what you like..ive helped more people on this site and other sites and seen them make huge transformations so im happy with that i know for now.

And yeh i was called all sorts of things when i was overweight..sticks and stones but the pleasure is all mine when jokes are not faty anymore..jokes are how hard my arms are or how much i could woop there a**..jokes been turned around

And a body can change and its easy to change when you really want it..And others here will do so. Lets see a photo of you since im the novice and your the?

I really dont have time to listen to some person to come here and b**** me. do so all you want. Ill post my pics in summer and you do the same.. we so whos got the hard on then..

hey guess what? i went to the gym to day :o

yea i know... me....gym...lol

eased in to it as ive been off for ages.

macheen sholder press             if theres a (M) next to the weight its coz i dont know the weight coz its on a
                                              macheen and in my 'leasure center they seem to think we dont need to know
reps    weight                           what weight were lifting  :-/
12          8  (M)
8           14  (M)
6           15  (M)

dumbell sh pr
8          28
8          28

uprite rows
14          14 (M)
12          15 (M)

close grip bench press
8            60
8            60

1arm tri press
8           16
8           16

seated dumbel curl
10         22
10         22

hammer curls
10         18
14         14

lets see how we get on eh?

Quoted from Dean4england

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 Cant believe a big chap like yourself is growing off that many calories, hows many is that 2800? and no offence but that isnt exactly training hard, unless their really heavy weights. what tempo are you training?

Quoted from romper stomper

Well in hindsight the comments should have been sent by pm to dean as he is the only one to get what I said and why I said it. Others seem to wear their hearts on these sleeves in this forum, so I posted for all to see. Many have missed my point totally and just thought I am being deliberately offensive. Some respond to a dam good dose of truth and require a good bololcking at times to get them angry and off their sorry asses.

Correct Deano well done indeed !!!!!!!!the only one to get the point.

Well tank do you really think they are doing their best, I think most would admit and often do it it’s not their best. You have finally discovered the merits of self discipline and diet, something you have lacked for a great deal of your life (if not all) at 20 stone 5’9-10 a ball shape comes to mind. With such a lack of self respect and diet knowledge, being a novice to fitness you dish out allot of advice to others do you think you are really in a position to give advice???? Based on your great fitness experience??? Not wanting to be offensive to you but you would have developed a hard skin to fat bastard Jokes ;o). And the part about saying things to peoples faces I always do.

Well one ex squaddie to another ex squaddie you are both civilians now same as me. If went to theCo and stated what you have in these threads he would have told you to shut the F&&k up and get the F*8k out and stop winging like a little girlie and go and do what needs to be done.

And where is all that hard training discipline now??????training that would break every civilian into pieces in five mins ??? No use reminiscing about what you are incapable of doing now. You were in an Environment of forced discipline now it’s up to you to install self discipline, how are you doing????

If this site find the above so offensive and off mark then delete my account, i have no problems with that, but is it offensive and is what i say close to the mark for the people i have quoted.

As regards to tank, excess is the path to Enlightenment ;D

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