Hello Guys,
   You can probably guess my name ;D
I have been training for a little while now, coming towards the end of bulk and going to keep a Journal, i   don't get loads of time on the internet but ill be on once or twice a week.
    I train at the Ministry in Aylesford. Finish my bulk at the end of march. Then a 12 week cut.













And last but not least my big belly.

you got some decent mass there mate, good luck on your cut too

good guns/lats mate, ur cut should come off well and look pretty solid.

I hope so ;D

Done some Cardio today. Went out for about 3 hours on the pushbike, nice and hilly around here so makes it fun but hard.

I am going to cook me some Fresh Mackeral and veg for dinner.
Note to self "Need to get more fish in my diet."

Like tank ses you got a nice bit of mass there, What will you use to cut up???
I fink looking at what you got there, will be some big changes when you do and will pay off. What do you currently weigh nd height if you dnt mind.

When i cut i generally do not use any fat burners, i start my cut just relying on a slight increase in cardio and less food intake, then if i plateau i will try a decarb week to get me going again.  if that fails i may use a thermo lipid stack or T3 on its own. Or if i am really desperate maybe some liquid clen but hopefully it won't come to that. I am 6 foot 1 and those photos were friday just gone at 255lbs.

Mate.
You're lookin massive!! and still another month of bulking?? Great stuff, look forward to seeing the cut photos.

Chest & Biceps today.

Started with Bench press
1 Set "warm up" @ 60kg
1 Set @ 100kg
1 Set @ 120kg
1 Set @ 120kg

Then done some wide arc flyes m/c
4 Sets

Then some incline Bench
1 set @ 70kg
1 set @ 80kg
1 set @ 90kg

Finished off me chest with some dips & cause im mess at them i threw in some crossovers
1 Set of dips
2 sets of crossovers

Started Biceps with a seated preacher curl m/c
5 sets 10 reps flat out weight increase every set

Rope Hammers
3 Sets

Dumbell curls
3 sets "light"

That was that.

Not really relevant but i though it was funny.
  Installed a cat flap for my two girls. I thought it would save me having to keep opening the doors and windows to let them in. Actually what i have done is created an ambush area. One of them will sit indoors just to one side of the cat flap when the other pokes her head through she gets a smack up the chops. Nice!  Now they are back meowing at the doors and windows because they both know what happens if the use the flap.

Wookie
Yeah, cats are far more intelligent that we give them credit for. It is said that once they were adored as gods in ancient Egypt and have never forgotten that! :) :)

cruel ba$tard  ;D
pick on some1 your own size

Wookie, you ARE talking about cats and not your daughters .....aren't you :) :) :) I agree with elephant man! :) :) :)

Of course my cats :o

I probably worded it wrong. The cats ambush each other! one cat smacks the other cat.

   They do both take it turns to ambush each other though so its almost fair.

Gorgeous! Love moggies, they are so self sufficient.

Lovley spots on the cats ! pretty cats m8

4 weeks until i start my cut so that means its time to start cleaning up my diet

This is not quite my cutting diet but for the next 4 weeks im going to be eating.

07:30 - 4 whole eggs and a couple of mushrooms in an omelette or scrambled & 75g oats
10:00 - Tuna sandwich wholemeal bread 1 whole tin of tuna
12:00 - Chicken or Fish with 100g Rice or a Potatoe
14:00 - Tuna Sandwich wholemeal bread 1 Tin Of Tuna
16:00 - 75g Oats, Protein shake
18:00 - Chicken or Fish with 100g Rice or a Potatoe
20:00 - p.w.o shake Protein 2 scoops
22:00 - Cotts cheese

All vegetables are free "i don't count them" I eat these with every meal
I am also having 5-7 pieces of fruit a day at the moment which will stop when i cut.

When i start my cut i have every intension of cycling to and throw work as cardio, or part of my cardio. Done a trial run and it takes 40mins to get to work as there are more down hills than up, but on the way back it takes closer 50mins and its a bastard of a trek too. why did i chose to live in the "high weald"

  So by all acounts if i cycle every day i will get faster so its safe to say theres a good 1 hour to 1.5 hours of cardio each day although i will only cycle on dry days. Should help the cut though.

Looking forward to see your cut pis mate. post your last photo be4 u start cutting!

Train hard mate

Have been toying with my diet, based on me having a lean weight of 220lbs wether thats reasonable or not i don't really know. But its a good place to start

  Was looking at the following for a daily diet.
Total Cals around 3000 3200
Total Fat = 70 grams "good fats"
Total Carbs = 200 grams
Total Protein = 372 grams[/face] [/b]

Simple diet same i followed last cut "pretty much" despite the critism im sure it will bring about lack of fats midday etc. It really does work well!"

06:30
4 Whole Eggs
50g Oats

07:15 *45mins cardio*  Not every day "weather permitting"

10:00
Banana
Tin Of Tuna

13:00
Rice or Spud or Wholemeal pitta
Poultry or fish

15:00
50g Oats
Tin Of Tuna

17:00 *45 mins cardio* not every day "weather permitting"

18:00 - 18:30
Rice or Spud or Wholemeal Pitta
Poulty or fish or Steak

19:00 - 19:30 #Workout#

20:30 "ish"
Protein Shake

  May have to shift it around dependant on fat loss. I will weigh in every Friday night at the same time for consistency. I know im heavier that time of day but its convenient.

I start my Cut tommorow!

I have ben introducing more cardio into my routine over the last few weeks, so its not such a shock to mewhen i start going at it. I went for a 45 min cycle ride today in this glorious weather we are having. Got absolutely bloody soaked.

Today "Sundays" are going to be cheat day/off day. and so far my day has looked like this.

09:00am Coffee, 4 Whole Eggs, handfull of maltesers."I got big hands"
11:00am Slice Of fruit Cake, Protein Shake.
Then cycling.
When cooked im having a full roast Dinner. Chicken, spuds, Brussels, Parsnips, Carrots, peas & Gravy.

I have to go out to see my nephew its his B/day and for this evening i have Plaice Fillets with veg.

Pretty bad even for a cheat day.
Usually on Cheat days i would NOT eat any simple sugars like Chocolate, jam, Cake. Theres plenty other things to eat much better for you and just as tasty.

We'd be interested in you WOs and on what days you do them. I started doing 7 days a week, then on advice from guys here I started to take 2 rest days off, now I'm doing WO on alternate days. I now find that I can do really good WOs after that days rest, my weekly weights lifted is now more with 4 days WOs than it was with 5.
What cardio will you be doing and how long?

Anyway the Sunday cheat day you mentioned won't do you any harm.  You body will increase the metabolism to cope with that.
Also I don't bother anymore about weighing; remember muscle is 3 times heavier than fat!.  To measure fat loss I use "fat measuring calipers". Also you will tend to weigh less in the mornings than at any other time of the day.

Another suggestion I took from this forum is to drink plenty of water, up to 6 litres per day. Personally I have to add flavoring to it to get that amount down so I add Robinsons "No Sugar" blackcurrent.

Thats Day 1 All wrapped up.

Woke at 07:00 Little later than usual.
07:30 - 4 Eggs & 75g Oats.
Didn't Cycle to work cause i had to take M/Bike for an MOT
10:00 - Banana 7 Tun O Tuna
13:00 - Lean Steak, 150g Rice & Veg
15:00 - 75g Oats, Protein Shake
Left work at 4 for MOT
18:00 Chicken Breast, Veg & Wholemeal Pitta
19:30 Workout

4 Sets Incline Bench
3 Sets Flys
4 Sets Seated Chest Press

3 sets Hammer Curl M/c
3 sets Lying Curls
3 Sets Cable Curls

20:40 Left Gym "Forgot to bring Protein Shake"
21:30 - Tuna with Chilli Peppers

Woke up at 06:00am for about 5 mins then went back to bed till 06:30am Horrible bloody weather so i didn't give cycling to much thought.

07:30 4 Eggs & 75g Oats
10:00 Banana & Tin Of Tuna
13:00 Chicken, Small potato
15:00 Tin Of Tuna with a drop of tobasco
17:00 75g Oats
17:30 went for a 1 hour bike ride
19:00 Tuna Salad

20:00 Leg Workout
4 Sets Of Extensions
4 Sets Of Leg Press
5 Sets Of Squats
4 Sets of Ham Curls

21:30 Protein Shake
Before Bed I Will Have 4 Big Macs and a Cheeseburger. Or maybe just another shake.

Tobasco sauce with tuna? you sick sick man lol..ewww!!

Looks good mate. Id personally do squats first but thats me.. how you feeling?

Don't forget to drink plenty of water.

I normally like to do Leg Extensions then Squats, Only reason i did'nt was because i had to wait for the Rack.
I feel just fine I am not hungry, tired, or grumpy - But its only been 3 days. looking forward to friday night weigh in. Its my first weigh in of my cut. Thats when i start to obsess about my 2lb a week loss. I drink 4-6 litres a day, spend most of the time in the toilet but i think it keeps you feeling full.
When you eat as much tuna as me youll try anything to change the flavour.

From Next week I am having 6 egg whites and 2 yolks instead of 4 whole eggs.

06:00 Woke up & managed to stay awake too - thats quite an achievment for me.
06:45 4 Eggs & 75g Oats
07:00 50 Min Bike ride To Work
10:00 Banana & Tin Of Tuna
13:00 Chicken & Rice
15:00 Tin Of Tuna
16:00 75g Oats
17:00 50 Min Bike Ride Home
19:00 Chicken & Rice
Before Bed Ill have a pint Of Warm Lard or Best Beef Dripping - Or maybe just a Shake.



One of the girls at work said "christ don't you eat a lot?" I felt i should point out that she had a Chocolate cereal Bar at 10:00 a bakers coronation chicken baguette "big f***er" with a bag of crisps at 13:00. and about 1/2 a bag of snack-a-jacks through the afternoon. But i didn't cause she wouldn't of seen my point.

Woke up @ 06:00am
06:30 6 Egg Whites 2 Yolks & 75g Oats
07:00 45 Min Cycle
10:00 Sardines 1 Tin
13:00 Rice & Chicken
15:00 Tuna & Rice
16:00 Had some chicken left so ate that.
17:00 45 Min Cycle
18:15 Chicken, Chilli Tomato thrown together dry and hot and boring.
19:15 Training

4 Sets Of Seated Shoulder Press
3 Sets Of Side Raises
3 Sets Of Rear Delt
3 Sets Of Shrugs

3 Sets Of Reverse Tricep Pull Downs
3 Sets Of V Bar Tricep Push Downs
3 Sets Of Dips

20:30 Protein Shake

Just about to go to bed now, but as luck would have it the local KFC gave me 4 litres of Hydrogenised Fat So my pre bed meal is sorted.

Hydrogenated Fat
This poison is banned in most European countries, but as usual Big Business in the UK has prevented it from becoming illegal here. ::) ::) Although most supermarkets here don't stock food which has it as an ingredient. But check any packet for the contents before buying.
Read this:-

http://www.treelight.com/health/nutrition/PartiallyHydrogenatedOils.html

Thats a great Link Mate, thanks.

   I always try to avoid saturated & hydrogenised Fats, but on cheat day i eat whatever i like and dont always check the labels, just try and avoid simple sugars like cake, chocolate, general dessert stuff.

  I was contemplating a Pizza Hut this weekend ;D

Had an absolute crap day today ??)

I woke up feeling ill so i didnt cycle to work or even go to work. My diet wasn't good either. due to the nature of my problem i ate Toast, bananas and loads of water.

So im a little annoyed. Wasn't going to weigh in  today because of the mess i was eating in large amounts and it is staying in. but thought if i didn't ill wish i had all week. So i had a philosophical moment and decided "ITS BETTER TO REGRET THAT WHICH I HAVE DONE THAN THAT WHICH I DID NOT"

Anyway i weighed in at 263lbs  thats 18 stone 10  I am a little surprised was thinking more like 255lbs "well, hoping.

  i asled some guys at the gym to guess my weight and they all thought about 220 -230. Think that must be a good thing.

Wookie, don't bother too much about your weight. It's gonna fluctuate anyway. I weight myself once a fortnight, and for the past 6 weeks haven't dropped an ounce:- well I at lost lost 2 pounds last week but that die to carb cycling. Anyway we all have good and bad days. often in the same week.  :)

I agree with jon, not worrying about scale weight, ( i do the same and its hard to change but you can),
Its more about what you see in the mirror, and as i keep getting told (nicely of course  :)) it takes time
and its about being patient. It never helps when your sick because you end up eating stuff you wouldnt
normally, once you get back into what you were doing im sure you will start dropping weight again.

Your perception of you is always different to other people, as you are less likely to see changes that others
do, they are not purposely looking for change, you are.  :)

Feeling good as new today Yipee!

Woke at 08:00am "Lazy Bastard"
08:45 75g Oats 6 egg whites 2 yolks
10:00 Back & Calves

4 Sets Lying Rows
4 Sets Single Arm Rows
4 Sets Wide Grip Pull Downs
4 Sets close grip Pulley Row

4 Sets Standing Calf Raise
4 Sets Seated Calf raise

11:00 Protein Shake

13:00 Tuna in Wholemeal Pitta x2

17:00 Rice & Chicken

Now - just going out for bike ride! Be back soon .

Feeling good as new today Yipee!

Woke at 08:00am "Lazy Bastard"
08:45 75g Oats 6 egg whites 2 yolks
10:00 Back & Calves

4 Sets Lying Rows
4 Sets Single Arm Rows
4 Sets Wide Grip Pull Downs
4 Sets close grip Pulley Row

4 Sets Standing Calf Raise
4 Sets Seated Calf raise

11:00 Protein Shake

13:00 Tuna in Wholemeal Pitta x2

17:00 Rice & Chicken

Now - just going out for bike ride! Be back soon .

Day Off & Cheat Day Today

Woke up nice n early today 09:00am

Had 2 sausages in some french stick for breakfast.
Had a beef roast for dinner
and for super i had left over beef roast & a raspberry turnover.

Snowing all day today which looked nice but was bloody cold. Not looking forward to my cycle to work in the morning its suppose to freeze tonight, Still i got all the gear so no excuses.

Now then, while you were at

Quoted Text

2 sausages in some french stick for breakfast.

you could have gone to town and put a fried egg on top  :) :)
With the food you had Wookie, your metabolism should be in overdrive, it will be thinking, "OMG he started eating again, I've got to get rid of the stuff".  :)

Monday 07/04/08

  Woke up at 07:00am.
07:30 6 Egg Whites 2 Yolks & 75g Oats.
10:00 Banana & Protein
13:00 Chicken & Pitta
15:00 Fillet Of Fish In a wholemeal pitta
18:00 Fish Small potato
19:30 Chest & Bicep

3 Sets Of Flat Bench Superset With Flat Flyes
3 Sets Of Incline Bench Superset With Incline Flyes
3 Sets Of Seated Chest Press
3 Sets Of Cross Overs
3 Sets Of Dumbell Alt Curl
3 Sets Of 21's
Protein Shake

22:00 Protein

Not been feeling great the last few days i think i have a chest infection of some kind so cardio is slacking as a result.

Tuesday 10th

   felt rough today. Beginning to be a habit..

No exercise at all.

07:00 Woke up
07:30 75g Oats 6 Egg whites
10:00 Banana  & Protein Shake
13:00 Chicken & Rice
15:00 75g Oats & Shake
18:00 Chicken & Potato
19:30 Went to Bed.

Well id like to write this week off. Started off feeling rough, then went to the doctors who gave me some anti biotics and told me not to exercise! So i didn't do any cardio. Still done my weights though.

   Weighed in tonight and i am 261lbs, so 2lb down without cardio, next week im back on the cardio again and should see some good results.

"Saturday"
Decided to Have a Cheat Day Today..

07:30 Woke
09:00 6 Egg Whites, 4 Yolks & 75g Oats
10:00 Back & Calves

4 Sets Lying T Bar Rows
3 Sets Single Arm Rows
3 Sets Wide Grip Pull Downs
3 Sets High Pulley V Bar Row

3 Sets Seated Calves
3 Sets Standing Calves

11:30 Tin Of Tuna, 2 x Multigrain Bagels
13:00 Bike Ride - Decided if i exercise on cheat day, and stick to my diet on "day off" the extra calories wont have such an effect. So i Loaded up the lugage rack with 200g Dried Figs, 200g Dried Apricots, 2 x Cheese wholemeal Baps and 2 litres of Water & off i went for 3.5 hours.
16:30 was well crackered so i had a little nap for an hour.
19:00 Trout with Leaks & Potato
21:00 Cottage Cheese

Monday

Woke up at 06:00am it was raining so the bike stayed in the shed i went back to sleep.

07:00am "May as well get up" Said he.
07:30 6 egg Whites & 2 Yolks, 75g Oats "believe it or not"
10:00 Banana & Protein
13:00 Chicken & wholemeal Pitta
15:30 Wholemeal bap & Tuna
18:00 Chicken & Rice
19:15 Chest & Biceps
4 Sets of Incline
3 Sets Of Flat
3 Sets Of Wide Arc Flyes
3 Sets Of Cable Cross Overs
3 Sets Of Single Arm Curls
3 Sets Of Rope Curls
3 Sets Of Lying on my back Curls
20:30 Protein
22:00 Tuna

good going mate, keep it up

Missed a couple of updates here they are all together.

Monday

Woke up at 06:00am it was raining so the bike stayed in the shed i went back to sleep.

07:00am "May as well get up" Said he.
07:30 6 egg Whites & 2 Yolks, 75g Oats "believe it or not"
10:00 Banana & Protein
13:00 Chicken & wholemeal Pitta
15:30 Wholemeal bap & Tuna
18:00 Chicken & Rice
19:15 Chest & Biceps
4 Sets of Incline
3 Sets Of Flat
3 Sets Of Wide Arc Flyes
3 Sets Of Cable Cross Overs
3 Sets Of Single Arm Curls
3 Sets Of Rope Curls
3 Sets Of Lying on my back Curls
20:30 Protein
22:00 Tuna


Tuesday

07:30 6 Egg Whites 2 Yolks & 75g Oats
10:00 Banana & Protein Shake
13:00 chicken and Rice
15:00 Protein shake
16:30 50g Carbs
17:30 cycle ride for 1 hour
19:00 Chicken and Veg

Thursday
Thursday.

07:30 6 Egg Whites 2 Yolks 75g Oats
10:00 banana & Protein
13:00 Chicken and Rice
15:00 Tin Of Tuna & 50g Oats
18:00 Tuna salad
19:15 Shoulders and Triceps

3 Sets front delt press
2 Sets of raises "super duper setted" each set = 6 x 10kg 6 x 12.5kg 6 x 15kg 6 x 12.5kg and 6 x 10kg.
3 Sets of rear delts
2 Sets Upright Row
3 Sets Shrugs
3 Sets revers tricep pull down
3 Sets V bar push downs
3 sets bench dips.
20:30 Chicken

22:00 more chicken about 100g

Friday.

07:30 6 Egg Whites 2 Yolks
10:00 Tuna and Banana
13:00 Chicken & Rice
15:00 50g Oats & Protein
18:00 Chicken & spud
19:00 1 Hour Cardio
22:00 cottage cheese.

I weighed in at 259lb..

Saturday. "Cheatus Maximus"

08:30 6 whole Eggs and 75g Oats
10:00 Back & Calves

3 Sets Close Grip Pulley Rows
3 Sets Wide Grip Pull Downs
3 Sets Seated Row
3 Sets High Pulley Sit On The Floor Rows

3 Sets Seated Calf Raise
3 Sets Standing Calf Raise
20 Mins Arc Trainer

12:00 Chicken from sainsburys
16:00 4 Pork And Leek Sausages with 2 Wholemeal Bread Rolls
19:00 Chicken Kebab.

07:30 75g Oats 6 Egg Whites 2 Yolks
10:00 Banana & Tuna
13:00 Chicken & wholemeal Bap
15:00 Tuna & 50g Oats
18:00 Chicken Salad with wholemeal Pitta & Salad
19:00 Chest & Biceps
4 Sets Incline Bench
3 Sets Flat Bench
3 Sets Wide Arc Flyes
3 Sets Cable Cross Overs
3 Sets Seated Preacher m/c
3 Sets Standing Rope Hammers
3 Sets Cable curls

20:30 1/2 Chicken Breast

In case your wondering yes ive run out of protein powder.

Wednesday

06:30 75g Oats & 6 Egg whites with 2 Yolks
07:15 Cycle to Work "45mins"
10:00 Banana & Protein "yes it turned up today"
13:00 Chicken & Wholemeal
15:00 Tuna
16:00 75g Oats
17:00 Cycle Home "45mins"
18:15 Lean Beef Mince Burgers With Wholemeal
19:30 Legs
6 Sets Of Squats
4 Sets Of Raises
4 Sets Of Ham Curls
That was all i had in me.My legs were pretty knackered so called it.
Protein Shake

22:00 Protein.

Thursday

06:30 6 Egg Whites 2 Yolks 75g Oats
07:00 Cycle To Work 45 mins
08:00 Small Scoop Whey "25g"in a Shake
10:00 Tuna in a Wholegrain Wrap Works out at 28g Carbs 60g Protein
13:00 Chicken in 2 Wholegrain Wraps & chilli peppers
15:00 Protein Shake Large Scoop "50g"
16:00 75g Oats
17:00 Cycle Home 45mins
18:15 Chicken 7 sweet Potato
19:15 Shoulders 7 Triceps
4 Sets Front Delt Raise
3 Sets Of Side Raise
3 Sets Rear Delt Lying Raise
3 Sets Of Shrugs
3 Sets Of Reverse Tricep Pull Down
3 Sets Of V Bar Push Downs
3 Sets Of Close Grip Press Used Smith m/c for a change

20:15 Large Protein Shake
22:00 Left Over Chicken
      

Friday

Woke up at 06:00am as i do when i cycle to work. I took about 4 steps out of bed and f*** me did my legs hurt. I think the 2 days had cycling and heavy leg workout may well have taken its toll on me inner leg either that or at some point in the night my Pants turned Carniverous and started eating my genitals! Either way i went back to bed for an hour.

07:30 6 Egg Whites 2 Yolks & 75g Oats
10:00 Chicken in Wholemeal Wrap
13:00 Chicken in 2 Wholemeal Wraps
15:00 Protein Shake Large
16:00 75g Oats
18:30 Tuna in 2 Wholemeal Wraps
19:30 40mins Cardio
20:45 Small Glass Of Pepsi max

We have a pass Code that means we can shop at Cash 7 Carry and they wee seling these big packs of Wholemeal Wraps you get 8 for 80p so i got about 5 packets They taste great are nutritionally ok. But you have to eat them within 24 hours thats why i have so Many in one day.

i weighed in Today at 256lbs So thats a 3lb Loss this week. i think i deserved the extra lb this week i managed a decent 6 hours of cardio in total.