And it begins.......

Hey everyone!

The end of Day 4 is here and I've learnt a few things:

• Damn it takes a lot of time eating and cooking all the food! And the washing up takes a while as well!
• It's better to cook many meals in one go (I usually cook 1kg of chicken breasts in the oven in one go which amounts to about 4 meals cooked in one go)
• It's hard to keep up the fruit n vegetable intake when you're in a hurry.
• It's good I have 5 shaker bottles.
• It's good I have lots of tupperware.
• Starting to get sick of soy sauce chicken with soy sauce brown rice (which is what I eat nearly every meal if its not scottish oats)

Oh and as a baseline for my improvements I took some measurements:

Starting Weight: 83.5kg

Body Fat Percentage: 14.7%

As for the gymming part, thats the easy part! Doing about 60kg on the Bench Press which is better than what I thought I could do after a long layoff on the weights with the shoulder injury.

Oh and as for progress in the last 4 days, I'd have to say its been quite drastic! As of today I'm weighing in at 86kg (same body fat percentage) and I havent even started taking Creatine yet!

Stay tuned :)

The MASTER Training Plan

Since I have basketball on Saturdays and Wednesdays I have to make sure to keep my weight training as far away as possible because I want to have maximum recovery time. Heres what I've decided to do, after some research and reading up(6 x 4 means 4 sets of 6 reps):

SUNDAY
Squat/Deadlift 6 x 4
Leg Press 8 x 3
(Lunge 10 x 3)
Leg Curl 8 x 2
Leg Extension 8 x 2
Calf Raise 10 x 2
Abs Circuit

TUESDAY
Barbell Bench Press 6 x 4
Pullups 6 x 4
Incline Dumbell Press 8 x 3
Rows 8 x 3
Shoulder Press 10 x 2
Barbell Curl 10 x 2
Triceps Pulldown 10 x 2
External + Internal Rotation 10 x 2
Abs Circuit

FRIDAY
Pullups 6 x 4
Incline Bench Press 6 x 4
Barbell Row 8 x 3
Flat DB Press 8 x 3
Shoulder Press 10 x 2
Concentration Curl 10 x 2
Skullcrusher 10 x 2
Abs Circuit

ABS CIRCUIT
50 situps
20 Leg Raises
20 Side Bridge
20 Back Extensions
45 second Bridge


Was looking around online for some inspiration and some tips and found these 'before' and 'after' pics of people who had been skinny n bulked up which were quite cool:

BEFORE
















AFTER

Supplements!

Good Afternoon peoples!

Ordered more of my supplements yesterday from myprotein.co.uk and heres what I got(L-glutamine was sold out and so was the Scottish Oats):

4.5kg Unflavoured Whey Protein (only cost 31 pounds for like 150 servings!)

5kg Dextrose

500g Creatine Ethyl Ester

150g Superfood XS(apparently 5g of this stuff gives you the equivalent of 11 servings of fruits and vegetables)

to go along with my:

2.5kg Milk Protein

2.5kg Scottish Oats

Will be going back to London tomorrow and then the eating party will get started!

Muscle Food

Hello peoples!

Getting bigger involves eating a lot of protein. A LOT of it. And lots of calories from carbs and fats(preferably not too much of both at the same time though.) Since I dont have the time to cook 4 steaks n a couple of chicken breasts a day, I'm going to split half my protein sources into stuff from the Tub and real sources like chicken and beef (no fish for me thank you). All my supplements come from MyProtein.co.uk which is a local company which makes everything in-store and everything is really cheap there! Anyways here's the rough plan:

MEAL 1(Breakfast): - 50g of protein
Scottish Oats
Milk Protein + Whey Protein
Piece of Fruit
MultiVitamins


MEAL 2:(Lunch) - 40g of protein
Pasta/Brown Rice
Chicken
Vegetables
Fish Oil Capsules

MEAL 3: - 50g of protein
Scottish Oats
Milk Protein

MEAL 4(Dinner): - 45g of protein
Steak
Potatoes
Vegetables
Fish Oil Capsules

MEAL 5(before workout) - 30g of protein
Dextrose
Whey Protein

MEAL 6(after workout) - 30g of protein
Dextrose
Whey Protein
Creatine

MEAL 7(1.5 hours after workout) - 40g of protein
White Rice
Chicken
Fruit

MEAL 8 (before bed) - 45g of protein
Cottage Cheese
Cashews
L-Glutamine

We'll see how that goes. Hopefully it works and I remain healthy! I'm going to start this whole thing when I get back on the 11th. 340g of protein a day. Dam thats is a lot of protein.....

My History

Happy New Year Guys!

I've never made a blog before and I thought I'd make one cos it'll help keep me motivated. I've decided to take gym seriously starting this term and hope to get some results.

To those of you that don't know, I was seriously skinny in my early teenage years and decided I wanted to bulk up. Heres a pic of how skinny I was before:

I was about 72kg at 6 foot 3. I did some serious training and a lot of eating when I was in about Year 12 and got up to 86kg:

At this point I was eating loads (6 meals a day, all big meals). However I started to play basketball more and more, eating less consistently, gymming a lot less consistently my weight dropped and fluctuated between 79-83kg.

I will be giving details on my training and meal program sometime next week.

Basicly my goals are:

• Gain 15lb of muscle
• Lose 10lb of fat (that has started accumulating due to bad eating habits, binge drinking etc)
• Increase Strength Levels (for basketball)
• Stay out of Injury/Re-injury (re-injury of rotator cuff or MCL)
• Turn the one pack into a 6/7(lol)/8 pack

If you're reading this, hopefully you can offer your words of encouragement and support. Hopefully this might even inspire some of you to make your own goals and go on a journey to achieving them.

Details of meal plan + training plan will be posted soon!