Thread: 1 down 11 months to go

Hey all here is an update on my intro .

I have been flat out now since 17th /12/09 not long in the big scheme of things but my progress is a slow nature as I rebuild .
Now getting my med's sorted and my bloodwork back on track

So started out at 116kilo's

Bi's 15.5inch
Chest 48 inch
hips 46.5
waist 43.5
right thy 25 inch
left thy 25
calf 16 left calf 16
glutes 47.5


no point doing a skin fld unless your goung to use stilsens and G-clamps



ok as of today ...

weight 119.5
Bi's 17
thys 26.5
hips 46
waist 44
chest 46.5
glutes 46.5


now , in my measurement you cna't see butter loss from around my guts .. in the mirror you can .. weird

I am training 4 day on 2 off

Chest and Bi's
Back and tri's
delts and lower back
light abdominal
and continue the above . At this point I am trying to build tendons ligiments and bone dencity .. muscle size would be great but I am not insistant on it at this point.

Next month my goals are to improve my cardio , start light leg training ... and straight leg dead lifts

My diet is good and drinking 1 cup of coffee and day the rest about 4 litres of water .

Mine is a 12 month plan , so little gains are great for me .. its more about core strength and shedding some butter

Hi mate, good luck with the 12 month plan, the first step is often the hardest. As someone that did this 3 years ago (I was 113kg) could I suggest that you start working on your legs immediately, even if you forsake training something like biceps. By training your legs you recruit the most muscles and the largest amount of muscle mass, therefore using more calories. You will also be well served beginning your cardio as soon as possible, this will help you create a calorie deficit.

You might also want to post up your diet, as this is the most important part of any weight loss plan.

mate I cant do legs ... I have had major surgery in my pelvic floor .. you can read it in the introductions area

yeah i will post up my diet , good call thanks

My diet consists mainly as follows

breakfast " 1 cup muslie 1 cup bran 1 table spoon Chia seed , 1 cup coffee

1030 ... shake Max's WPI with heaped teaspoon creatine

12 lunch ... chicken and rice or steak and boiled spud

230 ... shake Max's WPI and creatine

430 train

530 dinner .... fish / chick and veg

my suppliments are ...

MAXX CREA X3 creatine 2 heaped tea spoons a day
Maxx wpi 2 x shakes a day with 99% fat free soy and 2 raw eggs
multi vits 3x a day
ZMA X 3 tabs a night
vit C and iron
Glucosamine 1500 1x
CLA 1000MG 6X a day
BACCA X6 a day

I would strongly recommend you go to CalorieKing.com.au - Australian Online Diet and weight loss club. Lose weight for good! and get a handle on the calories you are taking in plus % breakdown of protein, carbs and fats.

You will need to know the quantities you are eating, so invest in a digital scale if you haven't already.

You might want to think about a slow release protein post-dinner prior to bed.

Fat content may well be too low, but again need macro breakdown first.

I have done some pretty complex spreadsheets for measuring this stuff in my journey.

I prefer them over more commercial websites.