yeh i got it done just not the way i usely do when i tensed my core when lifting nearly kept getting sick and just from holding the weight. much better today doe

got 30 mins of cardio on the stairs when i got up it flew in loved it tbh ha drenched in sweat. feeling very good today my toe is healing up so maybe in 2 or 3 days il try to do legs again love doing legs doing shoulders around lunch then the rest of my arms later tonight blast the guns up

Also this morning i came in at 14stone and 1/4 pounds very happy with my self

Well i did my shoulders in 1workout :O i had so much energy and power so focused did 1 warm up set on everything like a whole run through with light weight to get pumped get that mind muscle connection muscles just blew up did that for 15 reps on everything banged up the weight did the same thing again got 12 reps on everything i forced my last coulpe of reps i pushed myself did the same thing again with the same weight only got 5-6 reps out i feel beast like today doing my second set of cardio now should be fun then a shake quick rest then a meal

did 20mins of cardio on the stairs total of 50mins of hard cardio today very happy. slugged down a shake then going to have a meal same meal as this morning pancakes with 100s gs of chicken yummy be getting about 32 carbs from that with 12-15 fats and 52 or so of protien. so nice well rounded meal no more carbs today after that only in my nightshake from the powder and a bit of milk and thats not alot. but first quick nap train hard eat big grow

Got more protein powder not to long ago just in. doing cheat later will be doing flat bench press (dumbell and barbell) Dumbell flys and between sets push ups to make sure makes quite a diffrence tbh. will be going for 8-reps for 4 sets of each movment should be fun

Well lads its time to grow big time i think ive dropped a bit of fat and im happy with it so upping my kcals mostly from carbs and bit from fats only good fats doe. wasnt looking to get super ripped as this point in my life i dont need to not getting ready for a comp and feel i look ok and fine in my own eyes still be doing cardio fasted cardio also will help my eat more good foods cant wait starting tomoro also doing shopping then :P time to put on as much good quality mass on as i can hoping it will workout very well wish me luck lads. energy is at a super low today very time alot of the time so should be ok tomoro onwards.

Well i took a back picture last night going to post it put now. was hard to get had to get my labtop record myself doing poses then edit it take a frame ha not the best pose but just to get an idea hope its clear on this anyway.Attachment 1396

As you can see not hte best lights but have to work with what i have think ive a nice enough back anyway

well guys had a lovely lie in this morning sleeping very well lately thank god today and onwards im on 3000-3500 kcals a day did a bit of faster cardio this morning just to wake my self up and get my body ready for the day meal 1 was pretty big gota get lots of kcals in the first thing in the morning hope nice lean gains here on out total kcals this morning was 872.5 kcals of 78 protein 28.5 fat 76 carb yummy ha will be doing legs today toe seems to be better i just let it rest for an extra day or so wanted to be safe than sorry best thing to do. Remember lads time to grow good luck and thank you all


Meal 2 total kcals 599 of 76 protein 11fat 49 carbs

Meal 3 total kcals 649 of 66 protein 9 fats and 76 carbs. next meal in an hour or so be same as 1th just less fats maybe a bit less carbs we will see. this is just my post workout shake.

well meal 4 i had a while ago was 723 kcals 53 protein 23 fat and 76 carbs.
next meal will be a snack and last meal a lovely shake

last meal i had i mixed my snack with my shake was very tired couldnt stay up another hour or so i mixed them 100ml of milk 200gs of quark cheese and whey mixed with water adds up to 436kcals of 77 protein 7fat 23 carbs
total kcals for that day 3306 right around what i said id go for 3000-3500 will stay around that for a while see how i get on.