warren_1987

hey people i was looking at frogs log and decided to keep one if this is in the wrong place i apologies. i will post the days food and training each day and post new pics every two weeks. and todays pics are here and a plan of my diet and my training plan

height- 5'11''
weight- 165lbs
bf% maybee 15%








here goes

tomorows food.

6.00am- wake
6.15am- bowl of porridge, 2 boiled egg, and full of raisons and hazelnuts
7.00am- gym
8.30am- fin at gym, 1 protien shake, bannana
12.00am- 2xwholemeal tortilla wrap 1x chicken breast salad and fetacheese
2.pm - protien shake
5.pm - steak and veg spn of olive oil on veg
8.30pm - chiken breast
10.30pm- protien shake spn full of peanut butter

mon- chest and tri

flat bench
incline bench
dips
skull crushers
close grip bench

wed - back and bi

deadlifts
1 arm db rows
wide grip pull ups
chin ups
bi curls

fri - legs and shoulders

squats
leg press
shoulder press
press and cleans
super set = side raises front raises and bent over raises

tue nad thurs cardio to keep bf down

any way if people also want to add stuff or advise your welcome to id be thankfull as so far iv had some great advise from you guys .

ps im trying a super clean , bulk. and opinions on bf% and pics welcome

thanks warren

Adampski

Your in pretty slim shape I like it!
For me I can't see why you do tuesday and thursday cardio to keep/get low bodyfat, It'll go if you stick to good eating and decent working out. What you ganna do for cardio though?

JawD

Routine and food starting to look much better. Keep it up

Id think about adding some Calf presses ( I do these on the leg press machine) and/or some standing calf raises.

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ParaManiac

Well done for posting pics.

Consider dropping one of your tricep movements,also the superset on shoulders may be overkill.Add sldl's in place of leg press

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warren_1987

cheers for the comments lads

i have dropped the skull crushers as they are causing extreme pain when i attempt them but have made good strength gains on mon routine since last week
i do add calf raises but forgot to write them down i only do them every 2 weeks tho as my calfs are my cramp areas.

i have also dropped the cardio on tue and thurs but i am doing time on the heavy bag and some skipping as i box so i like to keep that up also i will add some tabata style in if the next pics look as if im adding fat but well see.

any way todays log 11 - 02 - 08

i had a mishap with the alarm clock lol so

9.15 - woke
9.30 - 2 boiled eggs and a bowl of porridge with handfull of raisons
10.40 - gym, fin at 12
12.00 - protien shake and bannana
2.30 - 200g chicken breast in fahita with veg
3.00 - pear
5.30 - 300g steak diced, carrots, parsnip, taty, turnip, eas and corn
7.30 protien shake
9.30 - 200g chicken breast - planned
11.30 - protien shake - planned

todays work out was as follows

flat bench - 3x5 2x4 @55kg (5kg more than last week)
incline - 2x5 3x4 @ 50kg ( 10kg more than last week)
dips - 1x5 free weight 2x5 2.5kg added 1x4 2.5kg 1x3 2.5kg added 1x4 free weight
close grip - 5 x5 @25kg
flys machine - 2x5 @60kg 2x4@ 60kg 1x3 @60kg

:lift:

feeling good but very full lol

warren_1987

ey people i got through the rest of yesterdays food although the cicken was tough to handle lol

but i have a quick question which will be much appreiciated if any one can help,

im looking at fat burners but have heard you need a calorie defiecent diet for them to work, i was going to use them to burn off extra fat, as you guys reading this know im trying to do a super clean bulk trying to add no fat . even tho this will slow my gains down.


is it worth me taken them, will they stump my gains or just affect fat??

cheers guys ill be on later with todays round up.

warren_1987

12 - 02 - 08

9.00 - woke
9.30 - protien shake and bowl of porridge oats
10.15 - gym
12.00 - 2 boiled eggs 3 slices wholemeal bread
3.30 - wolemeal pasta, wit 200g chicken kidney beans, peas and 1/2 can chopped tomatoes and a small peice of feta cheese

7.00 - home made veg soup with 2 sliced wholemeal bread and 200g chicken
10pm - a cheeky bag of salted peanuts at te pub( but no alcohol only 5 pints of water )

11.30 - protien shake before kip


i went tpo the gym today due to feeling very bloated and feeling im getting fat due to the ammount im eating so this is what i done

10 mins on x trainer
10 mins on treadmill
3 x 10 situps
3 x 10 decline situps off bench
3 x 10 25kg weight in hand and lean to the side and back up ( ting for obs)

warren_1987

13 - 02 - 08

9.30 - woke
10.00 - got out of bed ''haha i loves me bed''
10.45 - protien shake
11.15 - 3 scrambled eggs 3 slices wolemeal toast
12.00 - gym - fin at 1.00
1.05 - protien shake and bannanna
3.30 - 2 boiled eggs 3 slices of wholemeal bread
7.00 - wholemeal pasta, tomatoes, kidney beans, peas , corn, carrot, little bit feta cheese
10.30 - 200g chicken breast diced, wholemeal rice fahita wholemeal wrap
some garlic and veg salsd in

1.20 now so im off for a good 9 or so hours hehehe

11 - iv run out of protien aaaaaaaaaaggggggghhhh

help on the last two??

back and bi day today - all in all went well

dead lifts - 1x5@ 50kg, 2x5@ 70,3x5 @ 75kg
wide grip ull ups - 1x5 @ 45kg, 3x5 @40kg, 2x3 @ 40kg ( the weight is better when loweras its ammount of weigh assisting me)
palms facing each other chin ups - 3x5 @ 35kg, 2x4 @ 35kg ( but i was lifting myself faster that the chair was helping so im close to just bodyweight)
bent over rows single arm db - 4x5 @ 25kg, 1x3 @ 25kg
curls 1 arm at a time - 12kg db 4x5, and 1x3

what exersice is best to add as a isolation for the bicept ?

warren_1987

14 - 02 - 08

ok st v day a bit of a naughty tea but here goes today.

10.15 - wake
10.30 - 2 weetabix semi skimmed milk
12.00 - gym - fin at 1.00
2.00 - 4 eggs 3 slices wholemesal toast
4.00 - 2 eggs boiled 2 slices wolemeal bread
7.00 - heres the bad one lol - 200g chicken mixed wit korma curry and veg with brown rice and a garlic naan bread ( its st v day lol)
10.30 - 200g chicken with tomatoes and oregno
12.00 sleep

i did go o the gym as im too worried about my bf% levels rising and summer on its was but i only did

10 mins on the x trainer - 1800 steps
10 mins on treadmill
30 situps

warren_1987

15 - 02 - 08

10.00 - woke
10.30 - 2 weetabix semi skimmed milk
11.00 - gym - 12.00 fin
12.05 - protien bar and bannana
2.45 - 4 eggs 3 slices of bread
6.30 - 250g steak, potato, head of brochli,sweet corn, peas
9.00 - a slither of cherry pie ( it was 2cm at its biggest point by 5cm lol)
10.00 - 200g chicken in tomatoes and some feta cheese in


gym was leg and shoulders day

squat on smith - 65kg plus bar 3x5 2x4
leg press - 3x5 @170kg 2x3 @170kg
clean and press - 40kg 3x5 2x2
soulder press - 17.5kg 2x5 1x3
side raises - 2x5 @ 7kg db
calf raises - 2x10 level 11 (wat ever weight that is) but calf still sore off last week

shoulders now burning and my legs are getting shakey already

danbon

Hey man.

Found ya thread. you eat more than i do ha ha. I have a serious hunger problem. i never feel like eatin. not good huh. just keep with the trainin and listen to these guys.

warren_1987

mate i never feel like eating either its a chor at te moment but i can feel myself wanting to eat more now than mon lol i get to the end of a meal and 40mins later i tink hhhmm im hungry again lol

ZAMBON

keep chipping away at it bud..you have a slim build..keep eating like you are and training and your on your way..nice ink BTW

warren_1987

16 - 02 - 08

11.20 - woke - its a sat lol
11.45 - 50g cicken in 2 slices of whole meal bread
3.30 - 4 scrambled eggs, 2 slices wolemeal toast
6.40 - 2 boiled eggs 3 slices of wholemeal toast
9.30 - 200g of steak, 1 carrot, 1 onion all in a bowl
11.30 - bed

not a big input today but i have been asleep most of it lol i love sleep.

no exersice all rest exept a walk to put on the lottery

warren_1987

ok its now sunday and my 7th day so here is my diet for today and underneath i will post the calories of eash day this week along with prot carbs and fat its not too acurate just off packaging etc but i have been weighting my meat so i should be fairly accurate i could not tell you how much of the veg etc i eat so i will only be counting

this for

steak
bread
eggs
chicken
milk
oats
prot shake
and tuna ( which i had once and only once lol )
weetabix
patsa

17 - 02 - 08

11.35 - woke
12.00 - 2 boiled eggs, 3 slices brown bread
3.00 - pasta with tomatoes
6.30 - 1 tin of tuna with pasta
9.50 - 200g steak carrots and musrooms


over and out:lift: