Keep workin’ man. Stay consistent and keep that diet dialed in. If weight loss stalls, cut food a little bit or do a little extra cardio, and you’ll be plenty lean in no time.
7th august
07.00am WAKEUP
07.45 MEAL 1
2 scoops whey
2 HOT-ROX
multivit
2 fishoil
0900 - 1600 Coaching kids sports
1300 MEAL 2
100g cashew nuts
2 scoops whey
3 fishoil
2 HOT-ROX
16.30 GYM
6 sets of 4 reps of one hand snatchs 25kg
supersetted with
weighted machine row 100kg 4x5
supersetted with
hammer curls 4x5 20kg dumbbells
i only now have 20 mins for the gym after work untill i get my bus… so im looking for suggestions to get the most out of my workouts…
17.00 MEAL 3
PWO 2 scoops whey
19.00 MEAL 4
Tin of meatballs
small tin of sweetcorn
ham
salad
salad cream
22.00
2 fishoil
4 Z12 (no effects yet and its 2230)
23.00 BED
[quote]thosebananas wrote:
any thoughts/critques etc welcome.
didnt take any measurements, ill do it tomorrow.
im not happy with the photos, i can only see minor minor improvements. although ive lost a nearly a stone… :([/quote]
Looks good, you seem to have lost a good bit from around your waist, and your arms and calves definately look more defined. Keep it up, and you should get some pretty good results.
It should all become easier when i get back to uni surprisinly.
i have a good few friends who r trying to compete at a high level so they all understand the training, nutrition, sleep etc…
and it also means what will be in my fridge will be uber low carb as im doing the shopping, not my obese family!
and ill be back in a gym with barbells!!! lol
im not sure bout the smaller waist… my ass seems bigger but also harder 
(no homo)
buit i still dont think it is all that good for 1 month.
im going to throw up some photos from longer ago to see if theres much of a difference.
november 07
february
march
9th August
6.30am Wake up
6.45 MEAL 1
4 Pancakes with butter
cup of tea
8.00 GYM
5k on johnstone rower setting 6 in 21 mins. 30spm
leg extension 5x5 140kg
supersetted with
lateral pull down 5x5 85kg
9.15 MEAL 2 PWO
2 scoops whey in milk
3 fishoil
multivit
2 HOT-ROX
9.30-17.30 Working in the gym
12.00 MEAL 3
2 scoops whey in milk
2 fishoil
2 HOT-ROX
14.00 MEAL 4
pint of full fat milk
16.30 MEAL 5
pint of full fat milk
18.30 MEAL 6
2 1/4 pounder burger
2 baps
2 fried eggs
tomoto sauce
chips
small tin of sweetcorn
10th August
10.00 Wake Up
10.15 MEAL 1
4 whole eggs
3 slices of bacon
butter
ham
15.00 MEAL 2
Onion Bagel
Ham
Cheese
Salad Cream
18.00 MEAL 3
braising steak
peas
potatoes
21.30 MEAL 4
2 tbl spoons peanut butter
3 Z12
22.00 BED
10th August
7.15am Wakeup
8.00am MEAL 1
4 tbl spoons of porridge
2 HOT-ROX
multi vit
3 fishoil
9.00 - 1600 coaching kids
13.00 MEAL 2
4 whole raw eggs
teaspoon suger
2 HOT-ROX
3 fishoil
multi vit
17.30 MEAL 3
1 burger
onions
cheese
ketchup
12 August
8.00am Wake up
8.30am MEAL 2
5 tblspoons porridge
2 HOT-ROX
3 fishoil
multi vit
10.00 GYM
Constant Tension Bicep Curls 5x5 20kg dumbbells
Hammer Curls 5x5 20kg Dumbbells
Tricep Kickback 5x10 25kg plate
tricep pull downs 5x5 46kg
numerous weighted ab and core exercises on and off the stability ball
Standing Ab Crunchs 5x10 58kg
Leg extension 5x8 145kg
lateral pull down 5x5 79kg
single leg extensions 5x5 65 kg
Bicep line of death 25plate, 10plate, 5 plate
11.00 Finish
12.00 MEAL 2
Tin of tuna
salad
16.00
2 HOT-ROX
3 fishoil
multivit
17.00 - 22.30 Working; cleaning, setting up classes etc
17.30 MEAL 3
tin of tuna
23.00 MEAL 4
ommellete:
4 whole eggs
7 slices of ham
tin of sweetcorn
2 tomatoes
cheese
salad cream
00.00
3x Z12
4x fishoil
00.15 BED
13th August
8.00am Wakeup
8.30am MEAL 1
2 whole eggs scrambled
2 HOT-ROX
3 fishoil
multivit
9.00 - 16.30 Looking after kids
1hr 30 mins of ice skating
1hr of boweling
13.00 MEAL 2
5 breaded chicken goujans
mayo
salad
17.30 MEAL 3
ommellete:
4 whole eggs
ham
cheese
2 tomatoes
salad cream
19.00 MEAL 4
3 whole eggs scrambled
22.30
4 fishoil
3 Z-12
00.00 BED
Hiya mate,
Just stumbled accross your thread and what sparked my interest was where you say you previously played rugby and weren’t sure if you were going to again.
Do you know if you will or not when you go back to uni?
I’ve been trimming down / getting stronger / getting fitter all summer long for rugby this year and have had good success. Have dropped three stones (down from 19st to 16st) and am feeling GOOD.
Have been really using beginning of the season as motivation (also have a small holiday in September as well which has helped to motivate but rugby was def primary motivator). This might help you?
You’ve obviously slimmed down some and are a strong bugger for sure and the running around all day with kids you’ve been doing(sprinting, jogging), means that you potentially could be in reasonable shape for a crack at rugby when you get back to uni. Regularly training and playing will defo help get you in real good shape.
Just some thoughts from a “sportsman’s” perspective.
Final point: my weight loss success has stemmed directly from a super clean diet. I have trained harder in the past but have never had a good enough diet. Now the my diet is really good, I have dropped a ton of weight, have seen consistent improvements, have felt really good most of the time. This has definitely been the key.
What I have done is simply plan each meal for the week in advance, say plan on the Friday for w/b Monday and shop on Saturday. This way, I have no crap in the house whatsoever. Has worked well for me and could do for you.
Good luck with your training man and if you get bored with uni/Scotland/Ireland, you can come down and prop for us!!!
14th August.
8.00 Wake up
8.30am MEAL 1
5 tbl spoons of porridge
sugar 
tea
2 HOT-ROX
4 fishoil
1 multivit
9.00 - 17.00 Coaching kids
13.00 MEAL 2
2 whole raw eggs
2 HOT-ROX
3 fishoil
At about 15.00 i came very very close to fainting, then felt really sick, finally threw up and afterwards i could taste and smell blood… dry wretched on a few more occasions but didnt puke again. I was meant to be working a double shift, boss sent me home as he said i looked awful. i had the contant feeling of a headrush (like when u stand up too fast)
16.30 MEAL 3
Tin of tuna
3 fishoil
19.00 MEAL 4
3 servings of spagetti bolognese
bagel
2 slices of bread
(ate this on the advice of a few people who think i was ill today becasue im not eating enough, if i feel better in the week i wont have my planned carb refeed/cheat on sat/sunday)
Feeling ok now…
17th August.
Havnt been on in a few days, ive been fighting a stomach bug of some sort. feeling good today thou.
12.00 Wake up
13.00 MEAL 1
3 whole eggs scrambled
15.00 GYM
30 mins rower
6700m on level 6 johnstone rower
2x3 One handed snatch 30kg dumbbells
2x5 Smith Bench 90kg
3x8 70kg Standing Ab Crunchs
16.00 MEAL 2 PWO
2 scoops whey
18.00 MEAL 3
ommellete
5 whole eggs
2 spring onion
4 slices bacon
2 tomatos
mayo
18th August
7.30am Wake up
8.00am MEAL 1
2 HOT-ROX
2 fishoil
multi vit
5 tblspoons porrige
1 banana
9.00 - 16.00 Coaching kids
13.00 MEAL 2
5 whole raw eggs
16.00am Shot gunned a tin of sugerfree red bull
16.15 GYM
20 mins interval on bike. covered 8 miles
Bench 5x5 80,80,85,90,80kg
Close Grip 1x8 60kg
AB pull downs 3x5 46kg
supersetted with
Leg Extensions 3x5 150kg
17.00 MEAL 3 PWO
1.5 scoops whey
2 HOT-ROX
2 fishoil
17.30 MEAL 4
50g roasted peanuts
1 pint full fat milk
19.00 MEAL 5
2 tins of tuna
2 tomatos
mayo
salt
22.00 BED
19th August
7.15am Wake up
7.30am MEAL 1
5tblspoons porrige
1 banana
2 HOT-ROX
2 fishoil
multi
9.00 - 10.00 (coaching kids, got let home early as only half the normal amount of kids turned up)
10.15 Shotgunned a tin of redbull sugerfree
10.15 GYM:
Smith Squat 5x5 100kg
Bulgarian Split Squats 3x5 17.5 kg dumbbells
Step ups 1x5 25kg dumbbells
Smith Hack Squats 3x5 110, 130, 140kg
(standing on a plate, bar top of shin)
Legs were pretty toast during the whole workout due to the bike sprint yesterday, but it was ok. very hard to be motivated in the crappy council gym) all squats were very deep
According to the scales in the gym i am now 19stone5. thats after my first meal aswell.
last time i weighed myself i was 20stone7.
thats a total of 16lbs lost but all my lifts have went up so its all good.
11.00 MEAL 2 PWO
5 whole eggs raw
15.00 MEAL 3
3 slices of bacon
4 eggs scrambled
18.30 MEAL 4
1.5 chicken breasts
1/2 pepper
1/2 onion
seasoning
sweet chilli sauce
21.30 MEAL 5
2 fishoil
1 scoopwhey