Still going strong

Hello iron friends, I know I've been missing for a while but apart from my training I also have a full time job, I also study for a degree in management and I have a part time freelance design company that at best takes most of my free time. Yet I am compelled to share my training findings and story so once again you find me here!

I have been training quite on and off with the holiday season passing, and some illness and other little niggles. Everything is shaping up again and I believe that I am currently at the following percentages; training weight: 55%, My training fitness: mmm possibly a 35%, yet effort and my bodies response I'll gladly give a 70%. As I am back on pure HST doing 15's 10's next week and then down to 5's (Ill explain another day)My body seems to be responding well. My Diet is shaping up and am hoping to put on some lean mass again this year. I believe I did not do so well last year but ended up OK! I have some furious holiday flab to get rid of. So here is where I stand today and my intention is only sharpening the shape and trim down the flab in the coming year. . .So stay in touch as I en-devour to get to the next level as soon as humanely possible,

So My focus areas for 2016 is:

No Picture: Calves and upper legs (I am suffering from severe skinny legs and small calves! All about to change this year.



Lower back: I need t get that flabby fold look outta there! the Christmas tree look she needs be coming here (Perhaps a bit of tanning will also help)



Biceps & triceps: More Definition between the two and some more vascularity in both!



Delts: Definitely more back delt size and balance!



Chest: More volume and more width!



Abs and Side Obliques: less fat!!!!

I train clean and  healthy so don't expect too much but I believe I've come quite far! Keep pushing keep training and remember; the iron is your friend!!

Until next week friends of the iron!

Winter coming to a close, time to get back into shape!!

Hello Iron friends and freaks, Man do I love training (I know its random but what a magical feeling lifting is??) Well with that said, lets get into posting: I have been very busy and with a little winter break as always and the cold slump! I have been winding the training down a tad! Not to worry things are back to normal as we speak with a small adjustment in the regime and some serious dietary updates which I will share with you in the coming weeks!

Still training HST based (I don't follow it 100% just based on it) to see more about HST follow this link here 

So things have gone rather well, Well I still have pains in my shoulder and tonight (Dont know what happened) but it feels like my elbow is tearing out of its mmmm whatever, or something!! I must say I am in a bit of severe pain but will carry on below is some pics of where I am currently at! I will have to spend some time to put down my regime and diet here! but for now I'm first off to try and fix this hurt!! till later! Keep pushing the iron peeps!

I picked up quite a bit of winter flab around the belly, definitely start working it down in September!! 

Back is slowly improving lower back needs some serious work !

Elbow out its now almost unmovable so lets see what it does tomorrow after some anti inflammatory and rest!!

Another week done and training going very well!

So yet another week has gone by and I must say I am getting better and better daily with this diet and training thing still skinny and small but toning ok'ish I guess. I will force myself to do an update once a week to see the progress and I will definitely give some tips if I come accross any! So this is this week! I as always have some side notes lol!

Biceps coming along slowly triceps needs loads of attention and shoulders starting to show some signs of muscle development well that is debateable

chest work is slowly picking up Middle still needs some serious oblique work there

I will add some more volume perhaps in the next year not now first wanna trim down as much as possible so wont worry to much about volume now

some tanning and cutting inevitable requirement

Again Obliques serious work required there

Lower back looks seriously in need of an ironing board will have to work on that midsection there

need tan!

Yeah lowe back need some more hard efficiency trimming will start more focussed cardio soon

Well thats me Keep pushing keep lifting make it great each session each day make the most of it 

Training Update and way forward for Winter 2015

Hello Happy iron world how are you doing? I am doing great on my side apart from the weather getting colder and colder each and every day! Training is going relatively Ok however i do notice that I am slowly but surely packing on some flabbiness slowly (Must be my Peanut butter toasties for pre workout extra energy).

I am very sorry for not posting in some time but life does get difficult at stages juggling kids, "Magical Love" studies, life improvement and then training and diet! (I wish I could start making it easier some days).

But I am happy so on to training, I have stagnated a bit over the past few months with the strict diet and although having very few strength increases I have however started turning my bidy around teh diet has gone great! Last year September(2014) I was weighing in at an amazing 105Kgs and in three months Oct Nov and December of 2014 I managed to drop down to 80Kgs (25Kgs in three months as I said I would I guess) so I have been dwelling between 75-80 kgs for a while now.

So yeah I guess I look Ok (everyone else says I look great but measure myself according to my own views and not the ones around me Bless them however for their support! I firmly believe that I will have to go down another 5kgs (Which is rather hard now) I am already eating very strictly but I am not doing much cardio I admit! So starting today I will step it up a notch increase my training intensity a tad and add some cardio in each day with some extra's (I can already feel the burning!

So My plan as most of you know already is rather easy but here is my updated version for the upcoming winter session

Meals I do 6 meals a day so I shall try this

1. Oats and Muesli  and future life (Carb Loaded Cerial thing)
2. Fish piece and veggies as usual
3. 2 x Fish pieces and Veggies
4. fish piece and veggies
5. 2 x Fish pieces and veggies as usual
6. 3 x egg whites and some peanut butter (Ill cut out the bread for now)

as for the training yes instead of one light one heavy day I will ensure I do a max day Monday! Tuesday is my rest and recoup day so Only 45min steps, Wednesday I will do heavy day again until Saturday night and Sunday I will do 60 min cardio session!

I guess you all know how I train every body part every day for 3 sets and about 8-12 reps I train slowly and try and super set as much of the exercises as possible to make sure I sweat a bit! I will now also include a cardio session each morning only 25 -30 minutes at most for now lets see what happens its only 5kgs when I lost the 25 I changed my diet wow now I have t include massive cardio missions etc. . .

So My goal is to stay trim and lean throughout the winter and as trim as possible I wish to have almost no belly fat left I have some left even if everyone thinks I dont I know I do I can feel it when I sit and its definitely there I can grab it between my fingers it exists Im not sick I wish to have that course magazine cover body look by summer next year for the holiday! I wil post some details of my other nutrition intakes and my take on it all I might even complain as i start studying heavily in the next week. Its gonna be tough but I am up for any challenge and wanna look good doing it!

Keep Pushing the iron! Keep fit keep at it and as my most fave self help guru tape always say live with passion . . .

Here is where I am currently cruising at visually! not quite there yet but going there soon!

See the love handle area is the flab that still needs to go Side obliques I think is the name that will be trained

Upper chest needs some serious attention (Sorry these are the only worthy pics I have to post I will make a video again soon and get some nice pics taken and will do a proper analysis soon) My legs also need a load of attention !

Advise?

Hello Iron peeps, I hope this post finds you all well? I have to admit that I have been rather busy lately! However i am not complaining I'm rather chuffed at all the busyness. Yet there is some serious niggles that I wish i could do away with like washing dishes and having to work late rise early. But with that said I wouldn't know what to do if it wasn't all going like a freight train on a down hill! I like it like that the faster the better. . .

So tonight I will share some of the closer to my own way thingies as I do get a lot of questions lately on how I managed to drop so much weigh and look the way I look! I must say I don't think its anything special as anyone can attain it with some though and some self control it has been rather easy. . .

I am not going to go too much into why and why not and what is best and what isn't best and why this or that . . .well at least not tonight (That schedule thing coming in to play now!)

So Lets look at diet if you don't mind and I promise I don't judge anyone for I have been very fat and I managed to do it quite a few times too this is probably the longest I've been skinny and I feel blessed to be here again. .So How do I do it well lets just say it hasn't been easy, but it actually is very simple my motto for most diet related questions is as follow take in less than you expend and you will lose weight stay away from what you know isn't good and you'll lose weight train hard and consistent and you'll lose weight yeah that simple! So with that said I have no idea how much calories I burn in a day I just sort of look at it in the mirror and I know when I'm over eating I got the just of that if you eat and feel uncomfortable afterwards you've overdone it quite a bit if your still awake and up for a walk or play session with your kids your about right!

You don't have to follow what I do and if we don't have the same body types training or so many other variables my plan will probably not work for you! but I have a few general no no's

- No alcohol, (Yes I don't drink at all, but if you have to drink, drink whiskey and water).
- No Sweets No chocolates no take out no gas drinks no flavored drinks nothing I do coffee and water!
- No Sugar, (I haven't had sugar in a very long time and I will keep it that way).

Thats my simplest explanation of then I do have a few musts, yes not just negatives some positives as well!

- If you miss a days training its ok but two days and your losing ground
- Cardio doesnt suck its just hard work that does pay off
- I dont allow myself to be misled i dont feel guilty about my full of nonsenseness its mine and I'll own it
- Water tastes awesome
- The better I look the better I feel the better I will perform the better Ill get and incrementally I will become what I envision for my body and physical health!

So what is my diet like its just as simple as my do's and dont's:
5:30 - Breakfast Half a bowl of Muesli, quarter bowl of Pronutro (porridge) and one serving whey
9:50 - Crumbed Hake
12;00- 2 x Crumbed Hake/haddock and veggies
14:45- Crumbed Hake
17:15- 2 x Crumbed Hake/haddock and veggies

And that's it I might throw in a whey shake later in the eve and then obviously I do the ZMA mix for training as well as pre-workout creatine and No Flush and also after workout creatine and mineral supplement I also do loads of omega's vitamin c's and all those goodies. .

On weekends I do allow myself to deviate from the diet as I eat some other meats and some carbs mostly pork and chicken and potato's or rice and as little a serving as possible! and that's me on my diet if it will work for you? I have no clue it seems to work for me but that's my body? so try it and stick to it and keep training as hard as possible. . .

So here is some pics with some remarks on what I feel still needs loads of work and more attention, Next post we will check into some training yeah !!

Excuse the photo my new space's lighting is rarely optimal and I am forced to do either impossible selfies or mirror shots and that is unfortunately the way the crumbed hake crumbles!

So the veins are slowly coming back as before with the dieting but need more size on that little fore arm right there!

Those super flabby obliques showing up at the side there total no go juck do more cardio!

Triceps are not on par of where they should be! come on now! some more work please. . .

I don't ever show my legs as they would just not make the phone crack they'll probably kill the whole post!

Well that's me if I suddenly disappear no worries the internet has loads of advise on anything and body shape. . .Trainin hard focus on your results and just keeping pushing as hard as possible!

Updating Time

So Hello Peeps Just in case you though I have disappeared, well almost I'm like a quarter of the man I used to be lol I still haven't started eating big yet cant seem to get to it this time round still working on looking better and better!

My diet consist of almost only fish and I'm loving the look fish gives you yes it is amazing I am doing a early morning cardio session i do a little jog as well and I must say I am feeling better and better each day !

I will in time share more info on how and what im doing if I could just have the time thing sorted but will work out a working schedule and stick to it asap

So here is some recent nothing great I am still weighing in around the 80kg's yes in 3 months I lost almost 30Kgs of flab and maintained it now for two months whilst still trying to cut down even more flab and get more ripped not quite happy with myself yet but ill get there!!

Still not completely there yet needs load of attention to the flab on the sides ad lower abs not showing up much and there is a small layer of fat around the midsection and in some strategic places al around that still needs to be eliminated in the coming months

Last Diet Pics ~ Now for Super size me again!!

So with all the emotions and hardness of dieting so extremely I have decided that it is time for the annual stop yes the full stop!! I am done for this seasonal diet I have a few diet tablets left and some more fish to get rid off but as soon as possible I shall be pushing large quantities of meat and calories down my throat and push for that elicit 105 kilos this time yes its time to get heavy and strong again this light weight super diet training has been working on my nerves for long now so i decide back up same as last year guess its the same time as well and this year ill start in June with the diet to end in November where I ended tonight lol Ill do it slightly different as mentioned before not to gain so much flab so fast as last year I did it quite quickly but this time a tad slower so here is where i am at now 80Kg's size 30 waist 70 cm maybe less, biggest ever at this weight but really feeling the down of the dieting lethargic emotional and mostly suffering with some slight anger so its teddy bear time and as per usual I wont post much pics as you know my belly gets quite large but I have had enough this feather light feelings !!

New Year New Resolve

So Hello Iron peeps yes indeed is has been a rather long time since last posting I guess when live goes very well one lets some things go the training never no matter what but posting about it perhaps my diet has gone extremely well well to such an extend that I actually feel very good, yes there is the odd tired moments from training round midnight and then still getting up way too early to follow my other passion my day job but yeah things have gone very well so far so whats up for 2015! so lets recap what happened in 2014 quickly I started the year out on 83 kilo's with some serious injuries behind the belt from 2013 and I quickly went up to a nice flabby 98 Kilos very strong 98 Kilos I thought well that was half the year gone the rest of the year and still happening im dieting down currently sitting at 83 again however I think im slightly bigger at the same weight look at the below pics and you judge

not as much definition the year before in the ab section but the rest is definitely looking better-ish its been a hard year of loads of effort loads of supplements and loads and loads of late nights! yes its a small improvement I think after the injuries not bad for a recovering and miniature gain model

So with that in mind what did I really gain some more shape some more definition and a little more madness did I reach any of my goals yes I lost all the weight again wowed what a mission that has been so far so I guess I'm still indecisive about what to do this year perhaps go up to 110 and drop to 85/83 again and having to have to deal with the massive irritation of carb loading and cutting at the end it was good and the results are Ok ish I still don't train near optimal I have to guess working at around 50% of where I should be so here is what I think!

2015 The low carb light bulk I will focus more on trimming in more yet however minimally gaining (Im not getting any younger) and dieting is getting harder year on year! so perhaps one last push for the elusive super sized (I like it at 100 kilo's just feels good but I also like the trim and shapely so heres the plan)

In this coming year I will not bulk so long I will bulk for three months (yes I can load up enough food to gain a quick 20 - 30 kilos but thats not in the plan for this year

Instead of pigging out as always I will go about it a tad different definitely bringing the chicken back for some gains excluding the massive amounts of sauce and carbs I had some serious belly issues the past year and dont look forward to that again so I will bulk lightly ie very high protein again but not that much carbs again trying to gain small kilos and yet retaining a relative flat mid section ie way more cardio and no cardio breaks any more (Yes I said it)

So I will diet down still until end February (Have to look great in Feb!!) Then I shall bump up the diet extremely pushing protein up to 250gsm a day maybe more however keeping the belly in check at all times perhaps a cardio hour again each day still working the semantics of it but this just a basic thought process maintaining power throughout and weakening out at the end of the diet so pushing the power up this year by much much more than last year (I was a bit mindless) and just working on the lazy parts as well (Poor legs I feel sorry for you all) but definitely need to push up to at least 90Kgs ripped and not 83 fore arms what a disgrace back your Ok legs you suck bi's one vein no no no more and more and more must come. . .So I think ill split the training again one day upper one day lower and six sets per body part yes that means 6 training sessions with a cardio element every time ouch!

So I will do the excel thing and showcase it again as soon as possible I think I gained more that way more pump more focus and I know its way tougher but lets see it did seem to go around quicker I am also going to try sometime next month to also do a quick morning session as well Hercules style with daily incremental increases for full body HST!!

I feel excited already yeah lets do this !!

Here is some current pics I hope you can agree at the some improvement!

Long overdue update

Hello peeps and sorry for not posting in like for ever but training is going well but taking a tad long still not 100 percent into it but at least hitting the heavies again well almost its been three years since the cuff injury and only now am I reaching some strength in that regard. . .diet is going well but I lost a lot of volume yet vascularity is returning and energy levels is flattening out with regards to the diet so I should be able to shed some more pounds soon but I am thinking of upping my food intake just to retain more bulk even if it means I have to really start seriously cardioing!. . .Well Some current pics excuse the much smaller frame I am currently weighing in at 85 Kilo's a whopping 12 kilo's down from my winter size up mmmm lets see where this goes perhaps Ill push back to 90kgs and try and keep 90 but continue to drop the fat percentage lets see. . .

See the belly is very pronounced when the kidney belt is so tight that my but muscles almost strain but gotta keep that lower back safe dont want any more problems there. . . 

Some warm ups before we get to the heavies again (yes you cannot train on cold joints they wont last) train smart stretch warm up etc . . . .

vascularity slowly coming back but size wow it looks like I almost lost half an arm on this last bit of dieting but lets see

Yeah only on 150kg shruggs but climbing I guess more weigh is in the budget wanna go up to 200kgs very soon (My Claves do the same but dont even feel like they worked and the size well theres a reason for me not sharing pics of my legs lol

Abs slowly showing from underneath that layer of flab (Yes I have all the flab in my hands there

Back as always doing good wish the rest would develop so easily (Excuse the undies buts its in shake mode after training cant think properly)

well that's it folks train hard keep at it but most of all be safe be sain and train hard!

Action plan beach body December

So as you all know we all want the elusive beach body, Well as you all know by now that is not necessarily my biggest desire to look good on the beach (I love the beach but I am not one for showing off I just like size) It makes me feel good when I look good and I must admit I have become trapped in the notion that being natural ie no steroids obviously wont make me the next Mr O but I do try and I try hard and are well aware of the shortcomings off having to work until late and raising my two little angel and I am contempt with the fact that perhaps if I just give it my all when I can that I can at least attain some level size and shape that I can be proud of!

So yes I do the bulk up and then trim down and then up again my heaviest ever was when i was a tad younger 102Kg's thats ig for my little frame and I believe completely that I can get to 120 if I continue to push and push some more . . .so this year I found myself at heaviest 98Kg's working in that I have a tad more worries and sleepless nights than before It is time to see what all the bulk effects was I am currently between 95 and 91 depending on the intake (I can eat a ton if want to) but now its time to trim down and hit that all time low of around 80-85Kgs (I actually look bigger at 80 ripped than at 100 bulk (although the feelings not the same) so I was thought from a few seminars and guru's along the way that planning is the way to go so here we go I have challenged a friend to also chase me to get out of the flab rut and I believe it will give me that extra push (Thanks Chloe) So what am I to do !

Last year I did very well in 4 months dropping from 100kgs to 80kg's and looking good-ish now my challenge is to go from 95kg's -80Kgs with an extra side order of more ripped than ever . . .I cannot afford the supps I could last year so i will have to dial in on the diet more So my start off would look like the below

Month One
Meal One
3 Raw eggs in skimmed milk
1 Litre of Water (Until meal Two)
CLA, Multi Vit, Vit C, Magnesium and the general anti Flu vits 9My body normally takes the carb lowering negative and then also a little fat burner (The Healthy kind dont worry)

Meal Two
40gsm protein shake for now heavy one with 60%Carbs/40% protein index (Its adjustment)

Meal three
2 Hake steaks
1 baked potato
1 Fat burner
 Litre of Water (Until meal four)

Meal Four
40gsm protein shake for now heavy one with 60%Carbs/40% protein index (Its adjustment)

Meal five
Toast with Cheese slice

Meal Six
Chicken Pieces with salad and green veggies
Start Watering up for training

Pre Workout
ZMA Complex, 2 Fat burners, and Creatine Pre Workout mix.

Post Workout
Creatine and Glutamine Booster and post workout ZMA

Bed Time
GABBA mix and BCAA Stack

So thats for now ! What I will eat and swallow the training regime will change slightly as time presses on and I have quite a plan the same one that worked before! Still Sticking to HST Based training with more Cardio and longer sessions to come as the cardio increases I will obviously move the BCAA stack around the cardio and play with some vaso dialators in time to push vascularity and shape a bit as well ( I will workout my complete Calorie mix over the weekend and see the result and adjust the training accordingly obviously its more focussed on eating thus far but i will start replacing the Protein shakes first with more fish and possibly push the meals to eight later still striving for about 250-400 gsm of Protein a day but dropping my calories to about 2500 or less depending on the training and the results weekends of movies has now come to an end as i need to push cardio and general activities over the edge to benifit mos of it!

So Training will remain on a 2 day split with a cardio night inbetween working out on a six day plan with the seventh day as a cardio test day (ie 60 -90 minute sessions)

As always Training will start with:

- Upper body day 001
- Legs and back Day 002
- Full body light day Cardio wise
- Upper body day 004
- Legs and back Day 005
- Full body light day Cardio wise
- Cardio Test Day 60 minutes 80% steps (For Now)

And that should do the trick my goal is to drop 5-7kgs in month one and 5kgs in months 2 and three and then on 80 by December maintain it until March and then shoot up again until August next year hopefully to about 100-105Kg's (Lets do this) again. . .

I will look into the theatricals of the training sessions over the week end as tonight is Full body light Cardio day lol what a breeze . . .

Some flabby pics as always to mark the start of Plan 2014 I have regressed quite a bit so dont be too hard and lets see where we end up at !

Triceps are barely visible and vascularity is 0 but Ok its a good place to start at mmm

The elusive mail bicep vein has disappeared although appearing bulky its actually disgusting being this flabby and soft

Its terrible if your belly stands out more than your chest and that's not after a Meal shoulder seems healed but Pec strength is still down since the accident

Wow that is disappointing there is like almost wrinkles on my lower back where there should be a little Christmas tree growing mmm

Yeah that's 15kgs of cardioless flab sorry bread your out the door and look no shape just watery flab all over I am actually disgusted currently (All part of coming into the right frame of mind)

Aw shame such little shapeless veinless lady like arms there come on now all that heavy weights and this is what you end up with its time to kick it up a notch

There is no definition really saddning 

Well Ok thats enough for me to get the diet going I wil try and give as much details as I go through another rigorous dietry and self checking time I am already off of all the sweets and little niceties for now and will sharpen the knife more and more every day even thinking of finally kicking the nicotine bug to ensure faster recovery and fitter status ugh its f&@ing disgusting compared to what I looked like last year its time now!

Keep pushing and chek in on my progress will try and make a date of it as often as possible to update you!

One better thing at least my lat stretch has healed an I am happy to report that I am doing 100kilos going to strong for 140kgs in lat pulls 

Hello world the diets in now

So as extra to the general updates I thought I'll give you a food update when I can and are eating. So for breakfast I had the normal eggs and milk and the heavy shake round tea time lunch is 2 hake steaks and some lamb peaces. It's small lunch compared to what I'm used to but I guess it will have to do if you have a goal you have to do the activities to achieve it.

So here is my luncheon 

Mmm I feel ripped already lol. . . 

Well until laters- train well eat better and be your destiny

first 5 Kgs Down still a bit to go !!

Quick Update on the Diet so far and the training is going superbly not so well but slowly getting there after the week off its been a bit of a mission to get back into it and other happenings made it tough but its going now and the differences will start showing between these early flabby pics and the next three months pics fro propper discussion tomorrow I will dissect my diet a bit and next week ill see what the training is doing on the diet Keep well train hard and stay safe!

fore arms not much to say need loads of size and way more vascularity!!

Triceps have flatted out a bit but definitely a problem area will see as the flab comes off

no christmas tree way to much flab

Lats need thickness

the next 7 kilo's to come off all hides there!

Skin still also caries some fat all round lets see how tight it can get