950SM

Hello everyone and thanks for all the guidance, help, advise and information I've found on this site.

I have learned a lot since finding the site but I have less than four weeks left to go on my diet and would like you guys to look over what I eat and how I train and help me see those abs!

My diet changed...wait my life changed last August and I decided to sort myself out. At 34 I weighed 15st 9, drank heavily and did not take regular exercise. I was deeply embarrassed by my body. So to cut a very long story short I started to change. I basically stopped drinking, ate tinned soup (weird I know, but low fat) and began to exercise and lost two stone before Christmas. After Christmas I started using weights and running regularly, changed my diet to that of a bber and I now weigh 11st13!!

My goal is to get rid of the last covering of fat I have over my abs and around my chest before my hols in four weeks time. When I come back I want to relax the cardio to three times a week ,up my carbs a little and try to add muscle without worring about fat loss. But first things first.

Since January my exercise routine has been weights Monday to Friday and cardio three times a week, increasing to five times a week then...

For the last three weeks this has been my routine,
7am
1000mg vitc, 1000mg omega 3, 200i.u vite, 1000 b12, 1x multivitamin/mineral, three Thermopure tabs(started this week with these and get me really sweaty and buzzy) 1 x Sesamin tab and cup of tea
40min, four mile run (laps of footy field)
9am
4 egg whites and two yokes or 100g porridge made with 50g protien shake with 5g glutamine peptide, palm size amount of seeds and nuts
11am
Half a brown pitta with half a tin tuna and half tin mackerel/sardines
1pm
Chicken breast with spinach and half sweet spud, 2 x cla tabs
3pm
Same as 11am
5pm
50g Protein shake with 3000mg bcaa and 1500 cee
5:45
Weights, one or two body parts, last sets to failure
6:30
Three mile run
7:15
3000mg bcaa, lots of water
9pm
Dinner, salmon or prawns with tomatoe sauce with brown spaghetti, or chicken fajitas with bell peppers and brown wraps. Etc etc, different every night but you get the picture. 2 x cla tabs
11pm
If I'm hungry I'll have a protein shake or nuts, seeds and berries in 0% greek yoghurt and 1000mg vitc. Just started taking three tabs zma.

I drink a litre of green tea and three litres of evian a day and one cup of normal tea with milk in the morning. I dropped all fizzy drinks a couple of months ago after researching asparteme.

I have maximum four beer bottles and two tequilla's every third Friday.

Saturday and Sunday I rest. F$%k off I've ran 35 miles this week I deserve it!!!!!!!Haha well that's what I tell myself anyway!!!

I have a higher carb day on a Sunday to refeed. On Monday morning I fly around that field!!

The point I'm at now is, well...I shaved my chest the other day for the first time to see what I really looked like and I was gutted. Apart from resembling a frozen chicken, I still have the gut and the saggy nips. I will NOT put up with them any longer.

Before being a depressed fat man for ten years I used to train regularly in the gym and also boxing training from when I was 16 until I was about 20. When I was 19 I thought it would be a good idea to stick a load of gear in my ass. I was good at the time and I grew quickly (I still have the strech marks to prove it!!) I was given no advise and had not even heard of pct. So when I stopped taking it I lost motivation to go to the gym, I also felt very tired and week all of the time. I knew I should'nt take any more gear but I felt like I didn't have the energy to go to the gym without it.

So there you go, any advise would by greatly appriciated and I know you want to see pics (I would!) so I will find some old ones, take some now and find out how to post them up.

Thanks everyone