adamdutton

here are a few pics of me today i weigh close to 19st now and iam now going to start dieting, i have only dieted once before and i weighed 18 and half st but was about 32% bf i managed to cut down to 17 and half stone and got down to 20% bf but i felt i lost too much muscle (i think i lost too much weight too fast) to i bulked up again training like a powerlifter and got up to 19st but my bf only went up to 24%, i have started dieting again and started doing cardio 3 to 4 times a week and iam now at about 23% bf (according to my callipers) and as you can see most of my fat is around my midsection







i will post up my diet and training later on when i have more time, i have never really stook to a cutting phase before so this time i hope to keep it up (as you can see got a long way to go).
by the way iam totally natural and always have been (not against using gear just cant afford it and my wife wouldnt like it very much)
thanks for looking and i hope to learn lots of new info on dieting and cutting
Adam

Mrdaveyk

nice one on uploading the pics mate! its always the first step!

aye if you can tell us ya current diet and training when ya got time that'd be good!

by the size of your arms now i think we can turn you into a beast and get some good mass on you!

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fozyspilgrims

Yeah well done mate, post up as much information as you can and you will get good advice.

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Lin

Congrats on postin your pics, takes some balls I reckon
Lin

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cellaratt

You have a solid base to build on. Like said above...the sooner you get up your stats the sooner you can make the changes your looking for...The answers are here...nice work on uploading pics...it will help in the future when asking for critques

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adamdutton

now i have a bit of time i will post up my diet havnt had any time yet this weekend to do anything as i have been away with 1 of my dogs competing in weight pulling.

7am- porridge made with semi-skimmed milk (normally would have a protein drink too but have run out)

10am 6 eggs boiled only 2 yolkes

12:30- 150g tuna in sunflower oil (drained weight)

15:00- 150g tuna again

18:00- normally either chicken or steak with a large salad or some times a jacket potato or tuna and pasta

22:00- protein drink and sometimes some cottage cheese if i have some

thats basically what i have every day i dont have many carbs as they effect me a lot so need to keep them as low as possible but as i get further into my diet i will work out how much i need

adamdutton

weighed my self today iam now 18st 1 lbs and iam 5ft 11,
today i trained shoulders and traps then did cardio

seated shoulder press 4 sets 15 to 20 reps 30 seconds rest between sets

side lateral raises 3 sets 15 reps 30 seconds rest between

front raises 3 sets 15 reps 30 seconds rest between

shoulder shrugs 4 sets 12 to 15 reps 30 seconds rest between

20 mins on running machine

10 mins on cross trainer

10 mins on stationery bike

and thats it for today i concentrated on cardio today thats why i did such a fast high rep shoulder workout

AdamL

Add green veg to your meals mate. Like 12:30 and the later meal... add brocoli or green beans.

Mrdaveyk

what times do you train dude? then we can tweak your diet, it may also be worth taking a look at yetimans progress thread, hes got a good one going!

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adamdutton

hi ya i train between 20:30 and 22:00
just bought some frozen veg to steam in the microwave its got brocoli carrots and sweetcorn i will add it to my tuna at 12:30 and 15:00
thanks for advice

Mrdaveyk

i would get some carbs in after you train then mate!

your body will be pretty low on energy after training and the first thing it will do its use the protein for energy which is a waste

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Mrdaveyk

also have a shake post workout with a banana or something

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adamdutton

wednesday this is what i did

flat bench press 4 sets 12 to 15 reps

cable incline flyes 4 sets 12 to 15 reps

machine chest press 4 sets 12 to 15 reps

then did 20 mins on running machine

10 mins on cross trainer

10 mins on bike

friday i cycled to work which is only 10 mins mostly down hill there but i cycled back home too which is 20 mins all up hill cycle

and today i have been on a 2 hour walk with one of my dogs and am hoping to hit the gym later for a full weights session.
did my bodyfat reading and am now down to 20% body fat so have lost about 3% i will get some more pics up soon but i cant see much of a difference my self my stomache is a bit smaller but thats about all i can notice but if im loosing fat thats all that matters to (me for now) and advice is very welcome and thanks to mrdaveyk and AdamL for advice so far it all helps

Mrdaveyk

in where are talking mass mate try bringing the reps down to about 5-7, 10 at most

theres of course arguments for and against this but 12 - 15 is about overkill, less reps more weight

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adamdutton

i have always trained 6 to 10 reps at most but now iam trying to cut up i thought higher reps would be better plus never really trained higher reps so might shock my body into growing a little