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

End July Update

So I am almost at a stage where I will take a few days off I have been training very well not so much cardio but doing the whole body daily heavy lighter heavy lighter etc you can just imagine and the muscles is responding well, I am still if I have to be honest only at about 60% of where I should be training at but in the next month I will start the cardio again and then work my way up to 80 % and by end September I will be at 90% and then I will keep it there and see what the results are come December (I don't wanna drop too much weight too quickly tho) however I haven't been a good dieter this past month. . .

So a little holiday on the way just to refocus for a couple of days is in order and then to massive effort! I will see where I am going at as currently I am just training with little in mind of where I wanna end up but after the refocus I should have a positive outcome and a possible future alignment plan (You must always have a plan)

So I will start posting more again as I increase my abilities its been hard due to the very late finishes training at 60% makes an hour session 2 hours long and by then its like midnight. . .So watch this space . . .

My Current look very flabby around the edges but the arms are carving out a bit and the back is shaping up again. . .

lets see where it goes

Traps are definitely improving but no showing their true size here front delt growing as always however rest of the delts is struggling (my fault for not pushing hard enough)

Very flabby and feeling small here chest is going well no issues in the past year but I havent been pushing them very hard since the injury I guess only some more time will tell seriously needing more push there overall I feel stringer than ever before but size is just not there for me today!! more effort dude I believe I can add way more thickness and size especially in the bicep department!

body density has definitely increased I feel heavier but I believe that as the fat comes down the shape will be more defined and show more which will ultimately make for a much better looking physique as its winter sweating is really hard and with the late sessions I skip cardio most of time for sanity's sake but starting to sharpen in for summer to have a better looking package for the holiday season. . .

So all from me is get focused, plan your way through tomorrow and push harder to be better look better and feel better definitely my goal for next month to focus properly drive intensity up and grow some more of-course. . .Keep pushing!

Its funky Thursday and the upper body is screaming yeah!!

Hi Iron peeps sorry for posting these short bursts but this is also part of my documentation process, I also use it as self motivation tool here lol. . .

Tonight's session was very good and the body is responding better and better. . .My Session went as this:

So also not that great yet but is the second session this week and I can feel the maturity increasing and muscle pump is amazing. . .

The Pics I think is looking better as I start gaining some (very little definition back)

Like I said very little definition but its coming give it some time

Well that is it for tonight I am bushed Three more sessions to go before a rest day but I'll keep pushing over the weekend I ill definitely share some diet info and the plan for now!

Rest well Train hard be safe by Grace!

Yeah Wednesday's Session done and still going strong!!

Well hello there iron Peeps, as promised I will give you some better updates as time becomes more available well the last two training sessions went very well with me getting some strength back and its getting easier as My body is slowly getting to grips with the better diet (Not that much better at this stage bit getting there)

so for yesterday's Leg and lower session I did the following exercises

Sorry I forgot I also did 6 sets of Calves 3 master sets with 140kg's and 6 pump sets with 70kg's

It doesn't seem like much but that's the magic of HST its not that high volume but trust me 6 days in a row it does get to you (Well it gets to me) and the results is amazing I must say watch a month or two from now and you will noticeably see the difference as I lean out and get better defined. . .

Some of yesterday's pics: (Again nothing to look at except for progress in 4-5 months from now. . .

Still no calves but improving getting some shape in slowly

Yeah no definition but definitely got a tad more size than last year this time

Just a quick peek back

Sorry I just went through my pics and just had to share a pic of where i was last year this time I have gained a lot of size and FAT but that's what i am aiming for coming 4 or 5 months. . . .from now just a tad bigger and no more hair (Male baldness lol)

Very little size but also very little belly fat and that was a better belly look 4-5 months depends on the energy levels I might take it a bit further and go into overdrive next year round to drop even more flab and go for the ripped look depends on my weight and how healthy i feel then lol