Finally have a bit of a plan for this coming year!

So the past year has been great I dropped almost all my flab and then slowly started putting some of it back in an attempt to gain some more mass before the holidays which worked to some extent but the year was tough, So lets go there lets look at this past year "quickly" I don't like dwindling in the past any more its done over finished!!

I started the year out wonderfully with a bench of yeah I still cant believe it 150kg's/300+ pounds what a feat for me then unfortunately I hurt my rotatory cuff in attempting more I guess my body wasn't ready I was pushing for too much weight too soon well, that was the story of my year I trained around it for quite some time I guess I had 10 or twelve voltaren injections throughout the year to help soothe the after effect and seem confident that it's still not sorted out but will continue to improve into the next year . . .So that was my biggest concern and then I pulled my lat muscles which caused a few days off of work which also caused about 3-4 months worth of worry and sorrow but all seems fine again. . .the dieting went well with a little loss of appetite (and after a weeks flu medication I am struggling now more than ever) but alas I am focused for a great year ahead no injuries just massive gains, So i took loads of supplements loads of foods mostly protein and remained relatively the same weight with some growth (well either that or give up) but the years been good I did well I must admit for me!

So with that little look into the past year hows what is going to be happening in this coming year mmmm I am excited definitely! yeah its mass cardio and mass carb time for the next year lol my abs are shocked at my desition but my stomach loves the idea it cant weight for 95/105Kgs to hit the shoes again and the wonderful treats it will be allowed again love the idea lol. . .

So Diet will be more red meat (lots more) and less chicken! I will add in quite a bit more carbs potato's and oven baked chips mmmm heaven! the veggies will stay but in different locations earlier in the day and not so much focused for lunch and supper, the eggs will remain but with a tad more oats in the morning as well (That does get hard but with a bit of focus it can be done easily) and early mornings don't forget the early morning thing!

So it will look something like this it will also show some supplementation details I guess:

Wake Up
Cardio Session 01 (HST BASED free weight)

Breakfast 
Eggs and oats with vitamins and minerals

Tea
Steak and veggies

lunch
Steak and chips with bannana

Tea
Protein Shake and bannana

Supper
Meat of the day and rice or pasta (will still work that a bit)

Pre workout
Creatine mixed with No and ZMA

Workout of the day (I know its and odd space but I have 2 kids to raise and a full time job those take preference over everything)

Post workout
Creatine and BCAA's and Protein shake

And early sleeps!! no more mister one o'clock updates or anything like that its for the weekends

Training has changed quite a bit in the the closing pieces of this year and it has been rather strange working around all the injuries so I am going back to basics this year focusing on complete perfect reps all the time and pushing the set range up a bit ie  training will remain the same as the last post every body part twice a cycle but doing more angles 4 sets per exercise and 3 exercises per body part excluding warm ups!

So in general it will look like the below

Yes I know its not all very detailed but we will get there throughout the year its still a few days before the new year so relax I will give some details as the time progresses and as you should have noticed by now things change quite considerably during the year and might change so no use typing out a book if its gonna change in any case with training it generally changes loads. . .

But I feel good about the coming year and hope to achieve some level of pride at the end of 2014 in accomplishing most I set out to do lets see there is so much coming in the new year that I am rather excited about the results its gonna be a great year all round its going to be amazing to train through it and face all the unique challenges on its way definitely a life changing year ahead keep at it keep focused and keep loving what you endeavor!