I thought it was better to start a new journal as after a while the old one gets a bit samey

So at the moment im 5ft 4 80kg not sure on body fat however the plan is to reduce body fat whilst maintaining muscle.

Diet wise im eating

6 am 10g of glutamine

7am 50g of whey and 40g of oats with 1 teaspoon of low sugar jam mixed in or honey

10am 40g (dry weight) basmati rice or half a sweet spud mashed with olive oil, 130g of chicken (nandos peri peri) and large hanfull of salad, 1 apple

12.30pm same as 10am, but with 2 small clementines

3pm half serving of mp gainer with 1 scoop of whey added

6-30pm 150g chicken breast or steak with half a sweet spud baked as chips with veg. This changes daily but is always about the same macros 40g of carbs and 40g protein cooked in olive oil spray

9.15 1 heaped tea spoon natty pb with 50g whey

9.30bed

Supps used are. Multi vit, 2g vit c, b- complex, green tea, glucosoamine, epa fish oil 6g, pulse (pre workout), creapure (every day)

Training days have a pwo shake added at 6.30 of 25g whey and 50g dextrose. This means the 6.30meal is 1 hour later but the rest stays the same.
Glutamine is also taken 10g pre workout and 10g during workout.
I have basically based my diet on Ian Duckets diet and hopefully i should be doing well as the fat is dropping already as im 2 weeks into the diet.

Cardio is done for 35 mins 3 times a week after weights and on a Monday night after work.

Good stuff

any changes to the training?

wat do you estimate your bf %? get some new pics up as your other ones are quite old now!

Rab

Changes to training are just less volume which mean more intensity. Also more cardio which never really bothers me as there are enough idiots in the gym to keep me entertained

There will be some pics when it gets warmer as the house is pretty dark and the camera isn't so good inside

I's say from the photos from the show in Pommy, that you've lost some fat as your face looks thinner.

I have a bit more v taper. I will talk to the girl and see if she can take some photos

Heh, mine would never do that. She finds it's strange enough me taking pics of training at the gym.

After Sunday she is mega into it. She was even reading Flex mag yesterday! She enjoyed the show so much

SCOTT GALTON wrote:After Sunday she is mega into it. She was even reading Flex mag yesterday! She enjoyed the show so much

Get MD mate!

I get that as well. Get my subscription from the usa

I prefer MD but Flex is always worth a giggle

SHOULDERS , TRIS AND TRAPS

3 warm ups sets followed by
standing d/b laterals 15kg x 8kg ds 12.5kg x3

smith front press 60kg x 10 rp 2

rear laterals lying face down on bench 10k x 12

3 warm ups followed by
pushdowns with ez type bar 68 kg (150lb) x8

inc ez bar tri extensions 40kg x 12

seated ez bar shrug holding bar under legs 90kg x 15

This wasn't at 100 % as my shoulder still isnt 100% after the massive knots i had a couple of weeks ago and i have a touch of man flu

35 mins of cardio followed this workou on the recline bike (25 mins) and a walk at 5 incline and 5mph.

Tea tonight was 130kg chicken breast with 30g of rice with a curry sauce made with 3 teaspoons curry paste 1 tin of tomms and some water This sauce was shared between me and Jan who cooked it

Not a bad session though Scott.

Your dinner sounds very good. May have to try that one myself

My lass is a very good cook

CHEST AND BICEPS

3 WARM UP SETS

incine fly 30kg x 9

inc smith press 70kg x 8 rp 2

dips me+20kg = 100kg x 8

db preacher curls 12.5kg x 12 these really make the bis hurt like hell

ez bar cable curl 45.4kg (100lb) x 10

This cycle of training im really leaving my ego at the door and using good form.

Meal 5 tonight was 1 chicken breast 150g with a home made satay topping ( natty pb,lemon and soy) with 2ozof rice and stir fried veg (no sauce)

Strong Fly's and Dips

I think you're right with regards to form especially with the choice of movements you're using.

I have a pretty weak set of shoulders in regard to them getting knotty and painful so strickt form is the way forward. Also the muscle gets worked better so it's win win really

Todays eats

1) 40g oats ,50g whey and vits

2)half a sweet spud mashed with olive oil, 130g turkey and mange tout

3)same as 2

4) half mp max gain shake with one scoop whey 80%

5) home made turkey burger, sweet pot chips both baked in the oven and stir fry veg

6) 1 tea spoon of pb and 50g unflavoured whey in water

Also took my usual and vist glutamine etc

LEG DAY
I train legs at 1.30 as i finish work at 1 on 99% of Fridays

3warm ups
Standing calf raise 99kg x 9rp 1

seated ham curls
3 warm ups
59kg x 7 rp 2

Db sldl

Set 1 42.5kg x 12 set2 42.5kg x 15 ( didnt come all the way up to keep tension on hammies)

45 deg leg press

3 warm ups

set 1 250kg x 15 set 2 300kg x 10

front squats110k x 6 form not 100% but will get better

Eating on a Friday is a bit different due to having 1 15 min break

1) 40g oats 1 teaspoon low sugar jam 50g of whey

2) 1 whole wheat wrap with 1 home made turkey burger inside and salad, 1 mp flapjack, 1 apple

3) 1 whole wheat wrap with 100g turkey1 clementine

4) pwo shake 60g dex 25g whey

5) 50g whey in water with 2 clementines

6) 150g oven chips 8oz rump (all fat removed), 1 corn cob, broccoli

7) 1 teaspoon natty pb 50g whey

Finish at one - you lazy git!

Its the only perk of the job Big Si. There is nothing worth having from work no fit women so at least i get to train legs ina quiet gym Your only Jealous.

SCOTT GALTON wrote:Its the only perk of the job Big Si. There is nothing worth having from work no fit women so at least i get to train legs ina quiet gym Your only Jealous.

Yes I'm bloody jealous!

I used to train legs on Sunday mornings as i don't like being in a busy gym on leg day it's very distracting. This works out well as im 30 mins from home with this gym so Sunday morning would be a non no really id have to do them after work

Good work Galt

PS - I finish at 12 oclock on a friday

The extra time really frees up the weekend

Saturdays eats

1) 2 weetabix 50g whey and 1 clementine

2)chicken tikka wraps ( i usually take a flapjack when shopping but forgot)

3) 4 omega 3 eggs on 2 slice s of granary bread toast

4) mhp protein bar and apple

5) Rabs thai green curry receipe with 50g basmati rice and 2 mini nann

6) 1 teaspoon natty pb and 50g whey in water