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I'm Back :D

#1
Haha yeh,Back with a better attitude and lots of weight loss :p

The last pic in the line was taken today with 12lbs left on my cut,i then plan to lean bulk back up to 16 stone (muscle only,no flab)



First pic and last pic together for comparison



Abs tensed



Stupid pic with my eyes closed but chest loks good in this one :p

 
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Last edited:
#2
Cutting Diet.
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Diet Info/Foods in this Diet:

5 days out of 7 (Monday,Tuesday,Wednesday,Thursday,Sunday)
(Normal food on Friday + Saturday)
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Notes

Absolutley NO white carbs + Sugar during the week for fast weight loss with atleast 30 mins cardio a day and weights,one cheat day a week.

Also no dairy except for small amount of Skimmed milk in coffee and no fruit.
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Food
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Breakfasts:

Scrambled Egg Whites
Egg White Omelette

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Lunches:

Bowl of Tuna
Egg White Omelette
Scrambled Egg White
Boiled Egg Whites

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Main Meals:

2/3 Chicken Breast with Mixed boiled veg (broccoli etc)/Legumes (peas,sweetcorn)
2/3 Chicken Breast with Salad (lettuce,cherry tomatos,onion) with pickled egg white
2 cans of Tuna with light mayo with veg or salad
Steak with fat trimmed with Veg or Salad

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Snacks:

None unless protein with no fat/carbs,but deffo best to avoid

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Drinks:

All coffees with red milk and sweetner even on cheat days
Water
Diet coke,never full sugar drinks not even on cheat days

Alcohol:

only on Friday nights

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Start of Diet
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Vitals

Date:January 5th 2009
age: 27
height:6ft 4 (193cm)
Weight:17 stone 7lbs (245 pounds)
Target Weight = 14 stone (195 pounds)
Needed Cut/Loss: 3 stone 7lbs (-50 pounds)

Chest: 46"
Waist: 42"
Biceps: L:15" R:15.1"
Neck: 19"

Training

Monday: 30 mins cardio,20 mins biceps,Crunches

Tuesday: 30 mins cardio,20 mins biceps,Triceps,Traps

Wednesday: 30 mins cardio,20 mins biceps,Crunches

Thursday: 30 mins cardio,20 mins biceps,Triceps,Traps

Friday: 30 mins cardio,20 mins biceps,Crunches

Saturday: ---------none---------

Sunday: 30 mins cardio,20 mins biceps,Triceps,Traps

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Monday 5th January - Day 1 Week 1

Weight: 17 stone 7lbs (245 pounds)

Exercise:

60 mins Cardio (Wii Fit mainly Aerobic but also muscle and balance and yoga)
20 mins weights

Food:
Lunch: Scrambled Egg (2 egg whites,no yolk),handful of Tuna + light Mayo

Tea: 2 x Salmon Steak.2 x Chicken breast,pinto beans,carrots,peas,broccoli,sweetcorn

Snack: 25 unsalted nuts (peanuts,hazel nuts,brazil nuts)

Drink:
3 x Coffee with 1 teaspoon sugar in each,blue milk.
Water (6 pints)

(calories 1858,fat 57.6g,carbs 69.2g,protien 253.2g)

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Tuesday 6th january - Day 2 Week 1

Weight: 17 stone 3lbs (241 pounds)

Exercise:

60 mins Cardio - wii fit (60 mins jogging and aerobics)
20 mins weights

Food:
Breakfast: Scrambled Egg whites (2 eggs without yolk)

Lunch: handful of Tuna + Light Mayo with a can of Peas

Tea: 6oz Steak with fat trimmed,1 chicken breast,peas,sweetcorn,pinto beans,Asparagus,2 egg whites.

Snack: 45g of pickled mussels (80cal) and 10 brazil nuts

Drink:
4 x Coffee with sweetner and red top milk
Water (6 pints)

(calories 1934,fat 61.8g,carbs 124.5g,protien 216g)

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Wednesday 7th January - Day 3 Week 1

Weight: 17 stone 0lb (237 pounds)

Exercise:

30 mins Cardio
20 mins weights

Food:

Lunch: 2 scrambled egg whites,handful of tuna + light mayo,can of peas

Tea: 2 chicken breasts,lentils,kidney beans,carrots,sweetcorn,peas

Snack: 45g of pickled mussels (80cal)

Drink:
4 x Coffee with sweetner and red top milk
Water (4 pints)

(calories 2103,fat 58g,carbs 133g,protien 254g)

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Thursday 8th January - Day 4 Week 1

Weight: 16 stone 9lb (233 pounds)

Exercise:

30 mins jogging
30 mins weights

Food:

Breakfast: 2 scrambled egg whites

Lunch: Tuna + mayo with peas

Tea: Tuna + mayo with peas,carrots,lentils + kidney beans.

Drink:
3 x Coffee with sweetner and red top milk
Water (8 pints)

(calories 1213,fat 25.3g,carbs 83.6g,protien 156.8g)

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Friday 9th January ##CHEAT DAY##(aparantley this speeds up motabilism) -Day 5 week 1

Weight: 16 stone 7lb (231 pounds)

Exercise:

30 mins cardio (jogging)
20 mins weights

Food:
Breakfast: Fried Egg Sandwhich (2 fried eggs in one sandwhich)
Lunch: Bombay Badboy Pot Noodle
Tea: Chicken Korma (curry) + Rice
Drunken takeaway: half a 12" pizza

Drink:
Bottle of Red Wine (75cl)
Vodka (35cl)
Coca Cola (2 litres)
Bottle of Shloer (grape juice 75cl)
Water (6 pints)
2 x Coffee with 2 sweetners and skimmed milk
5 x Apple sour shots

(calories 3699,fat 92.2g,carbs,283.5g,protien 96g)

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Saturday 10th January - Day 6 Week 1

Weight: 16 stone 8lb (232lbs)

Exercise:

20 mins cardio (jogging)
20 mins weights

Food:

Breakfast: 2 scrambled egg whites

Tea: Tuna + mayo,4oz rump steak,peas,sweetcorn,carrots,pinto beans,brocolli

Snack: Chicken with chilli sauce.

Drink:

Coffee with 2 sweetners and skimmed milk
Water (5 pints)
Glass of Dr.Pepper (hangover suagar fix)
Glass of red wine

(calories 1832,fat 48g,carbs 112g,protien 204g)

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Sunday 11th January - Day 7 Week 1

Weight: 16 stone 8lbs (232lbs)
this fridays target: -6lbs (16 stone 2lbs)

Exercise:

30 mins cardio (jogging)
20 mins weights

Food:

Breakfast: 2 scrambled egg whites

Lunch: Tuna + light mayo with a can of peas

Tea: Tuna + l.mayo,peas,sweetcorn,pinto beans,lentils,carrots

Drink:

3 x Coffee with 2 sweetners and skimmed milk
Water (6 pints)

(calories 1357,fat 22g,carbs 130g,protien 135.8g)

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Monday 12th January - Day 8 Week 2

Weight: 16 stone 9lb (233lbs)...wtf!


Exercise:

60 mins cardio (jogging)
20 mins weights

Food:

Breakfast: 2 scrambled egg whites

Lunch: Tuna with a can of peas (no mayo)

Tea: Tuna,Kidney Beans,Butter Beans,carrots,broccoli,sweetcorn

Drink:

3 x Coffee with 2 sweetners and skimmed milk
Water (6 pints)

(calories 1020,fat 21.3g,carbs 95.2g,protien 116g)

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Tuesday 13th January - Day 9 Week 2

Weight: 16 stone 7lb (230lbs)

Exercise:

60 mins cardio (jogging)
20 mins weights

Food:

Breakfast: 2 fried eggs,baked beans,3 sausages,4 bacon with fat cut off,mushrooms (oops)

Tea: 8oz steak,peas,kidney beans,carrots,sweetcorn with a small amount of chilli ketchup on the side.

Drink:

3 x Coffee with 2 sweetners and skimmed milk
Water (6 pints)

(calories 1883,fat 99.6g,131.5g carbs,123.5g protien)

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Wednesday 14th January - Day 10 Week 2

Weight: 16 Stone 6lb (229lb)

Exercise:

60 mins cardio (jogging)
20 mins weights

Food:

Breakfast: 2 scrambled egg whites

Lunch: Tuna + light mayo with a can of peas

Tea: 2 chicken breast,peas,sweetcorn,lettuce,carrot,cucumber,tomatos,pepper,jalapeno peppers,2 egg whites

Drink:

5 x Coffee with 2 sweetners and skimmed milk
Water (6 pints)

(1566 calories,45.6g fat,91.7g carbs,195g protien)

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Thursday 15th January - Day 11 Week 2

Weight: 16 stone 5lb (228lb)

Exercise:

20 mins weights

Food:

Breakfast: 2 scrambled egg whites

Lunch: can of peas

Tea: 2 chicken breast,peas,sweetcorn,lettuce,carrot,cucumber,tomatos,pepper,jalapeno peppers,2 egg whites

Drink:

4 x Coffee with 2 sweetners and skimmed milk
Water (4 pints)

(1090 calories,35.3g fat,36.7g carbs,149.3g protien)

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Friday 16th January ##CHEAT DAY## - Day 12 Week 2

Weight: 16 stone 4lb (227lb)

Exercise:

20 mins weights

Food:

Breakfast: 2 fried eggs,2 sausages,baked beans,2 hash browns,2 bacon,2 large mushrooms

Lunch: chicken pasta snack

Tea: Chicken Korma with rice w/Satay sticks,onion bhajis and cucumber,onion and tomato salsa

Drink:

2 x Coffee with 2 sweetners and skimmed milk
bottle of red wine
2 glasses of bucks fizz
35cl of vodka
pure orange juice
5 pints of cider and blackcurrent

(6610 calories,115g fat,568g carbs,154g protien)

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Saturday 17th January - Day 13 Week 2 ##cheat day2## (because i hit a plateau i wanted to reboot my diet)

Weight: 16 stone 7lb (231lb)

Exercise:

20 mins weights

Food:

Lunch: chiken pasta snack
Tea: Chilli Con Carne and rice
Snack: Bombay Badboy pot noodle

Drink:

3 x Coffee with 2 sweetners and skimmed milk
2ltr Coca Cola
Pure Orange Juice

(1665 calories,50.7g fat,242.9g carbs,54g protien)

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Sunday 18th January - Day 14 Week 2

Weight: 16 stone 9lb (233lb)

Exercise:

(in bed ill,Skipping Cardio this week)

Food:
Lunch: Bombay Badboy pot noodle

Snack: Bar of Galaxy Caramel

Tea: Chilli Con Carne with Rice

Drink:

Coffee with 2 sweetners and skimmed milk
Water

(792 calories,29.2g fat,90.5g carbs,33.7g protien)
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Monday 19th January - Day 15 Week 3
Back to buisness

target weight for week: 16 stone (-7lb)

Weight: 16 Stone 7lb (231lb)

Exercise:

20 mins weights

Food:
Breakfast: 2 scrambled egg whites
Lunch: Tuna + light mayo with a can of peas
Tea: chinese :( King Prawn in chilli sauce with egg fried rice and a couple of chips

Drink:

4 x Coffee with 2 sweetners and skimmed milk
Water (4 pints)

(2177 cal,90.8g fat,162.4g carbs,171.7g protien)

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Tuesday 20th January - day 16 week 3

Weight: 16 stone 7lb (231lb)

Exercise:

20 mins weights

Food:

Breakfast: 2 scrambled egg whites

Lunch: Tuna with a can of peas

Tea: 2 Chicken Breasts,Pinto beans,Sweet corn,Carrots,Broccoli

Snack: 1 x Pickled Egg white

Drink:
3 x Coffee with 2 sweetners and skimmed milk
Water (4 pints)

(1652 cal,50g fat,107.5g carbs,192,2g protien)

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Wednesday 21st January -day 17 week 3

Weight: 16 stone 5lb (229lb)

Exercise:

20 mins weights

Food:

Lunch: 3 scrambled egg whites

Tea: Tuna + mayo with sweetcorn,peas,babycorn,jalapenos,2 pickled egg whites,2 gherkins,2 pickled onions

Drink:

4 x Coffee with 2 sweetners and skimmed milk
water (6 pints)

(659 calories,14.1g fat,63.6g carbs,72.6g protien)

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Thursday 22nd January -day 18 week 3

Weight: 16 stone 3lb (227lb)

Exercise:

20 mins weights

Food:
Breakfast: 2 scrambled egg whites
Lunch: Tuna + mayo with a can of peas
Tea: chicken,salad,1 pickled egg white,jalapenos

Drink:

4 x Coffee with 2 sweetners and skimmed milk
Water (6 pints)

(1061 cal,35.2g fat,10.4g carbs,166.4g protien)

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Friday 23rd January ##1st CHEAT DAY## - day 19 week 3

Weight: 16 stone 2lb (226lb)

Exercise:

20 mins weights

Food:

Breakfast: 3 x Bacon,3 x Sausages,2 x Hash Browns,2 fried Eggs,Mushrooms,Baked Beans,Toast

Tea: Chicken Curry with Rice and Satay sticks and onion Bhajis

Drink:

Water
4 x Coffee with 2 sweetners and skimmed milk
Bottle of Red Wine
5 pints of cider black
water (4 pints)

(2685 cal,87.2g fat,188.1g carbs,108.9g protien)

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Saturday 24th January - day 20 week 3 ##2nd cheat day##

Weight: 16 stone 2lb (226lb)

Exercise:

20 mins weights

Food:

Lunch: Chicken pasta snack

Snack: Big Mac

Tea: 6oz Steak and pepper corn sauce with chips,peas,mushrooms and onion rings and one piece of bread

Drink:

4 x Coffee with 2 sweetners and skimmed milk
Dr Pepper (1 ltr)
Mcdonalds Strawberry Milkshake

(1965 calories,100g fat,160.8g carbs,108.8g protien)
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Sunday 25th January - day 21 week 3 ##3rd cheat day##

Weight: 16 stone 3lb (227lb)

Exercise:

20 mins weights

Food:

Breakfast: 2 scrambled egg whites

Lunch: Bombay Badboy Pot Noodle

Tea: ham egg and chips with peas and 2 pieces of bread

Drink:

35cl of vodka
Pure Orange Juice
Bottle of Red wine
4 x Coffee with 2 sweetners and skimmed milk
Water (6 pints)

(3535 calories,44.1g fat,361.3g carbs,90.7g protien)

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Monday 26th January - day 22 week 4

Weight: 16 stone 5lb (229lb)

Exercise:

20 mins weights
Boxing on heavy bag
Press ups
Crunches

none

Food:
Breakfast: 2 scrambled egg whites
Lunch: tuna + peas
Tea: chilli con carne and rice with 4 taco shells and cheese

Drink:

4 x Coffee with 2 sweetners and skimmed milk
Water (6 pints)
Glass of diet coke

(1818 calories,60.7g fat,126.7g carbs,160.9g protien)

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Tuesday 27th January - day 23 week 4

Weight: 16 stone 6lb (230lb)

Exercise:

20 mins weights

Food:

Breakfast: 2 scrambled egg whites

Lunch: bowl of peas

Tea: Chilli con carne (with no rice or any carbs)

Snack: 8 small slices of pepperoni

Drink:
4 pints of water
5 x Coffee with 2 sweetners and skimmed milk
Glass of diet coke

(1546 calories,70g fat,54.4g carbs,138.8g protien)

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Wednesday 28th January - day 24 week 4

Weight: 16 stone 4lb (228lb)

Exercise:

60 mins weights

Food:

Lunch: 2 egg white Omelette with peppers and peas

Tea: 2 chicken breast,1 pickled egg white,2 gherkins,jalapenos,salad (lettuce,carrot),chilli peppers

Drink:
6 pints of water
4 x Coffee with 2 sweetners and skimmed milk

(1049 cal,35.2g fat,39.3g carbs,138.8g protien)

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Thurday 29th January - day 25 week 4

Weight: 16 stone 1lb (225lb)

Exercise:

20 mins weights

Food:

Lunch: 2 egg white Omelette with peppers and peas

Tea: 2 chicken breast,1 pickled egg white,2 gherkins,jalapenos,salad (lettuce,carrot),chilli peppers

Drink:
6 pints of water
4 x Coffee with 2 sweetners and skimmed milk

(849 calories,23.6g fat,41.1g carbs,114.9 protien)

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Friday 30th January ##CHEAT DAY## - day 26 week 4
Last day i can drink because of tablets so drunk alot.

Weight: 16 stone (224lb)

Exercise:

20 mins weights

Food:

Breakfast: 3 x hash browns,3 sausages,baked beans,2 x fried eggs,mushrooms

Lunch: Bombay Badboy pot noodle

Tea: lasagne and fried chips

Snacks: chicago town pizza (chees + tomato)

Drink:

glass of bailys
4 bottles of fosters twist
65cl vodka
2ltr Diet coke
4 x Coffee with 2 sweetners and skimmed milk
6 x Shots (apple sours/strawberry cream)
Lucozade (3 glasses)
Red bull (2 glasses)

(4042 cal,83.7g fat,279.8g carbs,70g protien)
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Saturday 31st January - day 27 week 4 ##cheat day 2##

Weight: 16 stone 3lb (227lb)

Exercise:

20 mins weights

Food:

Breakfast: Chicken pasta snack

Lunch: Prawns

Tea: chinese king prawn curry and rice

Snack:

galaxy caramel choc ice
Galaxy chocolate bar (normal size)

Drink:

Glass of Diet Coke
4 x Coffee with 2 sweetners and skimmed milk

(1774 cal,77.2g fat,115.4g carbs,148.2g protien)
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Sunday 1st Febuary - day 28 week 4

Glenbos Salad and protien week...as little carbs as possible.

Weight: 16 stone 5lbs (229lb)

Exercise:

20 mins weights

Food:

Lunch: 2 scrambled egg whites,bowl of tuna with teaspoon of light mayo chopped up chilli pepper

Tea: tuna,1 chicken breast l.mayo with lettuce,cherry Tomatos,pickled egg white,3 pickled onions,3 pickled gherkins

Drink:

Water (6 pints)
4 x Coffee with 2 sweetners and skimmed milk
Glass of diet coke

(1,325 Cal,37.3g fat,15.1g carbs,221g protien)
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Monday 2nd Febuary - day 29 week 5

Weight: 16 stone 3lb (227lb)

Exercise:

20 mins weights
30 mins jogging
1 hour 30 mins boxing

Food:

Lunch: 2 scrambled egg whites,bowl of tuna with teaspoon of light mayo

Tea: tuna l.mayo with lettuce,cherry Tomatos,pickled egg white,3 pickled onions,3 pickled gherkins

Snack: Big Mac

Drink:

Water
Coffee
Glass of diet coke
(1,154 calories,29.8g fat,53.8g carbs,163g protien)
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Tuesday 3rd Febuary - day 30 week 5

Weight: 16 stone (224lb)

Exercise:

Food:

Breakfast: 2 scrambled egg whites

Lunch: bowl of tuna with teaspoon of light mayo

Tea: Cabbage,carrot and beansprouts fried in tablespoon of light Soy sauce with 2 chicken breasts chopped up

Drink:

Water
Coffee
Glass of diet coke

(1,432 calories,50.9g fat,32.7g carbs,208g protien)
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Wednesday 4th Febuary - day 31 week 5

Weight: 16 stone (224lb)

Exercise:

20 mins boxing

Food:

Breakfast: 2 scrambled egg whites

Lunch: bowl of tuna with teaspoon of light mayo

Tea: 2 cans of tuna tablespoon of light mayo with lettuce,cherry Tomatos,pickled egg white,3 pickled onions,3 pickled gherkins

Drink:

Water
Coffee

(704 calories,7.8g fat,13.8g carbs,137.2g protien)
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Thursday 5th Febuary - day 32 week 5

Weight: 15 stone 12lb (222lb)

Exercise:

20 mins boxing

Food:

Breakfast: 2 scrambled egg whites

Lunch: bowl of tuna with teaspoon of light mayo

Tea: 2 cans of tuna tablespoon of light mayo with lettuce,cherry Tomatos,pickled egg white,3 pickled onions,3 pickled gherkins

Drink:

Water
Coffee

(704 calories,7.8g fat,13.8g carbs,137.2g protien)
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Friday 6th Febuary - day 33 week 5 ##cheat day## -no alcohol-

Weight: 15 stone 11lb (221lb)

Exercise:

20 mins weights

Food:

Breakfast: beans,2 fried eggs,2 toast

Lunch: chicken pasta snack

Tea: chicken Korma and rice with satay sticks and onion bhajis

Snack:

Half a packet of sensations crisps
flake chocolate

Drink:

Diet Coke (0 calories)
Coffee
1/2 glass of lucazade
3 glasses of diet redbull (0 calories)

(2326 calories,99.8g fat,244.5g carbs,134.6g protien)
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Saturday 7th Febuary - day 34 week 5 ##cheat day##

Weight: 16 stone (224lb)

Exercise:

20 mins weights

Food:

Breakfast: Fried Egg sandwich

Lunch: Bombay Badboy pot noodle

Tea: Dominos pizza (12" full house) and chicken strips with 1 garlic dip

Drink:

2 glasses Diet Coke
Coffee
glass of diet red bull

(3391 calories,156.8g fat,carbs 349.7g,protien 145.5g)
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Sunday 8th Febuary - day 35 week 5

Weight: 16 stone 1lb (225lb)

Exercise:

30 mins weights

Food:

Tea: 2 Asda Beef Burritos,Peas,Baby Carrots,Green Beans

Drink:

Water
Coffee

(991 calories,34.9g fat,107.5g carbs,78.2g protien)

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Monday 9th Febuary - day 36 week 6

Weight: 15 stone 13lb (223lb)

Exercise:

Crunches
Jogging 30 mins
Weights 30 mins
Press ups
Wii Fit 30 mins

Food:

Lunch: 2 scrambled egg whites

Tea: 2 cans of tuna tablespoon of light mayo with lettuce,cherry Tomatos,pickled egg white,3 pickled onions,3 pickled gherkins

Drink:

Water
Coffee

(522 calories,6.6g fat,14.8g carbs,96.5g protien)

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Tuesday 10th Febuary - day 37 week 6

Weight: 15 stone 12 lb (222lb)

Exercise:

Weights 30 mins

Food:

Lunch: 2 scrambled egg whites

Tea: 2 cans of tuna tablespoon of light mayo with lettuce,cherry Tomatos,pickled egg white,3 pickled onions,3 pickled gherkins

Drink:

Water
Coffee
Diet Coke

(522 calories,6.6g fat,16.1g carbs,96.5g protien)

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Wednesday 11th Febuary - day 38 week 6

Weight: 15 stone 11b (221lb)

Exercise:

Weights 20 mins

Food:

Lunch: 2 scrambled egg whites

Tea: piece of lasagne with lettuce,cherry Tomatos,pickled egg white,3 pickled onions,3 pickled gherkins

Drink:

Water
Coffee
Diet Coke

(475 calories,15.9g fat,49.1g carbs,38.0g protien)

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#3
Thursday 12th Febuary - day 39 week 6

Weight: 15 stone 10lb (220lb)

Exercise:

20 mins weights

Food:

Lunch: 2 scrambled egg whites

Tea: 2 cans of tuna tablespoon of light mayo with lettuce,cherry Tomatos,egg white,3 pickled onions

Drink:

Water
Coffee
Diet Coke

(507 calories,6.3g fat,11.5g carbs,95.9g protien)

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Friday 13th Febuary - day 40 week 6 ##cheat day##

Weight: 15 stone 8lb (218lb)

Exercise:

Food:

Breakfast: fry up

Lunch: pasta snack

Tea: curry

Drink:

Water
Coffee
Diet Coke

(2500 calories,124g fat,210g carbs,161.2g protien)
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Saturday 14th Febuary - day 41 week 6 ##cheat day##

Weight: 15 stone 10lb (220lb)

Exercise:

Food:

Tea: chilli con carne + rice

Snack: galaxy ripple

Drink:

Diet Coke
Coffee
Red Wine

(1328 calories,21.3g fat,110.7 carbs,40.9 protien)
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Sunday 15th Febuary - day 42 week 6

Weight: 15 stone 12lb (222lb)

Exercise:

Food:

Tea: plate of chilli con carne with no rice

Snack: 1 whole egg +4 egg white omelette with 1 chopped chicken breast

Drink:

Diet coke
coffee
Water

(1097 calories,45.7g fat,16.0g carbs,130.5g protien)

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Monday 16th Febuary - day 43 week 7

Weight: 15 stone 11lb (221lb)

Exercise:

Abs
Triceps
Biceps
Chest

Food:

Lunch:

Tea: 2 cans of tuna tablespoon of light mayo with lettuce,cherry Tomatos,pickled egg white,3 pickled onions,3 pickled gherkins

Drink:

Diet coke
coffee
Water

(704 calories,7.8g fat,13.8g carbs,137.2g protien)

------------------------------------------------------------------------------------
Tuesday 17th Febuary - day 44 week 7

Weight: 15 stone 10lb (220lb)

Exercise:

Abs
Triceps
Biceps
Chest

Food:

Breakfast: 2 scrambled egg whites

Tea: 2 cans of tuna tablespoon of light mayo with lettuce,cherry Tomatos,pickled egg white,3 pickled onions,3 pickled gherkins

Drink:

Diet coke
coffee
Water

(518 calories,6.5g fat,13.8g carbs,96.3g protien)
------------------------------------------------------------------------------------
Wednesday 18th Febuary - day 45 week 7

Weight: 15 stone 8lb (218lb)

Exercise:

Abs
Triceps
Biceps
Chest

Food:

Breakfast: 2 scrambled egg whites

Lunch: bowl of tuna with teaspoon of light mayo

Tea: 2 cans of tuna tablespoon of light mayo with lettuce,cherry Tomatos,pickled egg white,3 pickled onions,3 pickled gherkins

Drink:

Diet coke
coffee
Water

(704 calories,7.8g fat,13.8g carbs,137.2g protien)

------------------------------------------------------------------------------------
Thursday 19th Febuary - day 46 week 7

Weight: 15 stone 7lb (217lb)

Exercise:

Abs
Triceps
Biceps
Chest

Food:

Breakfast: 2 scrambled egg whites

Lunch: bowl of tuna with teaspoon of light mayo

Tea: 2 cans of tuna tablespoon of light mayo with lettuce,cherry Tomatos,pickled egg white,3 pickled onions,3 pickled gherkins

Drink:

Diet coke
coffee
Water

(704 calories,7.8g fat,13.8g carbs,137.2g protien)

------------------------------------------------------------------------------------
Friday 20th Febuary - day 47 week 7 ##cheat day##

Weight: 15 stone 5lb (215lb)

Exercise:

Abs
Triceps
Biceps
Chest

Food:

Breakfast: beans, 2 toast,2 fried eggs

Lunch: chicken pasta snack

Tea: chicken korma and rice

Snack: bag of minstrals (chocolate)

Drink:

Diet coke
coffee
Water

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Saturday 21st Febuary - day 48 week 7 ##cheat day 2##

Weight: 15 stone 8lb (218lb)

Exercise:

Abs
Triceps
Biceps
Chest

Food:

Tea: 5 x chicken Fajita wraps

snack: bag of minstrals

Drink:

Diet coke
coffee
Water
8 pints of cider and black

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Sunday 22nd Febuary - day 49 week 7 ##cheated##

Weight: 15 stone 7lb (217lb)

Exercise:

Abs
Triceps
Biceps
Chest

Food:

Tea: Chinese (king prawn in chilli sauce with egg fried rice)

Drink:

Diet coke
coffee
Water

------------------------------------------------------------------------------------
Monday 23rd Febuary - day 50 week 8

Weight: 15 stone 9lb (219lb)

Exercise:

Abs
Triceps
Biceps
Chest

Weights
Crunches
Press Ups

Food:

Breakfast: 2 scrambled egg whites

Tea: 2 x chicken breast,4 egg whites in a omelette,sweetcorn,peas,kidney beans

Drink:

Water
Diet Coke
Coffee

------------------------------------------------------------------------------------
Tuesday 24th Febuary - day 51 week 8

Weight: 15 stone 7lb (217lb)

Exercise:

Abs
Triceps
Biceps
Chest

Weights
Crunches
Press Ups

Food:

Breakfast: 2 scrambled egg whites

Tea: 3 x chicken breast,sweetcorn,peas,kidney beans

Drink:

Water
Diet Coke
Coffee
------------------------------------------------------------------------------------
Wednesday 25th Febuary - day 52 week 8

Weight: 15 stone 5lb (215lb)

Exercise:

Abs
Triceps
Biceps
Chest

Weights
Crunches
Press Ups

Food:

Breakfast: 2 scrambled egg whites

Tea: 3 x chicken breast,sweetcorn,peas,kidney beans

Drink:

Water
Diet Coke
Coffee

------------------------------------------------------------------------------------
Thursday 26th Febuary - day 53 week 8

Weight: 15 stone 2lb (212lb)

Exercise:

Abs
Triceps
Biceps
Chest

Weights
Crunches
Press Ups

Food:

Lunch: 2 scrambled egg whites

Tea: 2 chicken breast,salad,1 pickled egg white.

Drink:

Coffee
Diet Coke
Water

------------------------------------------------------------------------------------
Friday 27th Febuary - day 54 week 8

Weight: 15 stone 2lb (212lb)

Exercise: none

Food:

Breakfast: 2 fried eggs,2 hash browns,toast,beans,2 sausages

Lunch:

Tea: steak pasty,chips,cheese,beans

Snack:

Drink:

Coffee
Diet Coke

------------------------------------------------------------------------------------
Saturday 28th Febuary - day 55 week 8

Weight: 15 stone 3lb (213lb)

Exercise: none

Food:

Breakfast: Chicken Pasta Snack

Lunch: 2 x Cheese Toasties

Tea: Chicken Korma and rice

Drink:

------------------------------------------------------------------------------------
Sunday 1st March - day 56 week 8

Weight: 15 stone 7lb (217lb)

Exercise:

Abs
Triceps
Biceps
Chest

Food:

Tea: chilli con carne and rice with grated cheese with 2 flour tortilla wraps

Snack: half a chocolate easter egg

Drink:

Pepsi Max
Water
Coffee

------------------------------------------------------------------------------------
Monday 2nd March - day 57 week 9

Weight: 15 stone 6lb (216lb)

Exercise:

Abs
Triceps
Biceps
Chest

Food:

Breakfast: 2 x egg whites scrambled

Tea: 2 X chicken breast,salad,cherry tomatos

Drink:

Water
Coffee

------------------------------------------------------------------------------------
Tuesday 3rd March - day 58 week 9

Weight: 15 stone 4lb (214lb)

Exercise:

Abs
Triceps
Biceps
Chest

Breakfast:

Lunch: 2 x egg whites scrambled

Tea: Tuna,salad,cherry tomatos

Drink:

Pepsi Max
Water
Coffee

------------------------------------------------------------------------------------
Wednesday 4th March - day 59 week 9

Weight: 15 stone 2lb (212lb)

Exercise:

Abs
Triceps
Biceps
Chest

Food:

Lunch: 2 x egg whites scrambled

Tea: King Prawns,salad,cherry tomatos

Drink:

Pepsi Max
Water
Coffee

------------------------------------------------------------------------------------
Thursday 5th March - day 60 week 9

Weight: 14 stone 13lb (209lb)

Exercise:

Abs
Triceps
Biceps
Chest

Food:

Lunch: 2 x egg whites

Tea: 2 x chicken breasts,salad

Drink:

Diet Coke
Water
Coffee
------------------------------------------------------------------------------------
------------------------------------------------------------------------------------
Friday 6th March - day 61 week 9

Weight: 14 stone 13lb (209lb)

Food:

Breakfast: fryup

Lunch: pepperami

Tea: curry

Drink:

------------------------------------------------------------------------------------
Saturday 7th March - day 62 week 9 ##Cheat day##

Weight: 15 stone 3lb (213lb)

Food:

Lunch: peanut butter sandwhich,pepperami,crisps

Tea: chilli

snack: pizza

Drink:

------------------------------------------------------------------------------------
Sunday 8th March - day 63 week 9 ##Cheat Day##

Weight: 15 stone 7lb (217lb)

Exercise:

Biceps
triceps

Food:

Breakfast: 3x egg white

Tea: 2 x chicken breast,salad

Drink:

Water
Pepsi max
Coffee

------------------------------------------------------------------------------------
Monday 9th March - day 64 week 10

Weight: 15 stone 3lbs (213lb)

Exercise:

None (no time)

Food:

Breakfast: 3x egg white

Tea: 2 x chicken breast,salad

Drink:

Water
Pepsi max
Coffee

------------------------------------------------------------------------------------
Tuesday 10th March - day 65 week 10

Weight: 14 stone 13lb (209lb)

Exercise: none (no time)

Breakfast: 3x egg white

Tea: 2 x chicken breast,salad

Drink:

Water
Pepsi max
Coffee:

------------------------------------------------------------------------------------
Wednesday 11th March - day 66 week 10

Weight: 14 stone 11lb (207lb)

Exercise:

20 minute jog
Crunches
Biceps
Triceps

Breakfast: 3x egg white

Tea: bolognese mixture,salad

Drink:

Water
Pepsi max
Coffee

------------------------------------------------------------------------------------
------------------------------------------------------------------------------------
Thursday 12th March - day 67 week 10

Weight: 14 stone 11lb

Food:

Breakfast: 3x egg white

Tea: 2 x chicken breast,salad

Drink:

Water
Pepsi max
Coffee:

------------------------------------------------------------------------------------
Friday 13th March - day 68 week 10 ##cheat day ONLY 1 this week and no alcohol##

Weight: 14 stone 10lb

Food:

Exercise:

Breakfast: fry up

Lunch: chicken pasta snack

Tea: chicken curry and rice

Drink:

Pepsi max
Coffee

------------------------------------------------------------------------------------
Saturday 14th March - day 69 week 10

Weight: 15 stone 2lb

Food:

Breakfast: 2x fried egg sandwhichs

Tea: king prawns in chilli sauce with egg fried rice

Drink:
pepsi max
coffee

------------------------------------------------------------------------------------
Sunday 15th March - day 70 week 10

Weight: 15 stone 3lb

Food:

Breakfast: 2 egg whites

Tea: 2 chicken breast,peas and sweetcorn

Drink:

Pepsi max
Coffee

------------------------------------------------------------------------------------
Monday 16th March - day 71 week 11

Weight: 15 stone 1lb

Food:

Breakfast: 2 egg whites

Tea: 2 chicken breast,peas and sweetcorn

Drink:

Pepsi Max
Coffee

------------------------------------------------------------------------------------
Tuesday 17th March - day 72 week 11 **cheated due to house moving stuff**

Weight: 14 stone 13lb

Food:

Tea: chilli con carne and rice

Snacks: ice lolly,Chocolate eclair

Drink:

Coffee
Pepsi Max

------------------------------------------------------------------------------------
Wednesday 18th March - day 73 week 11

Weight: 14 stone 7lb

Food:

Tea: chicken and salad

Drink:
coffee
water

------------------------------------------------------------------------------------
 
Last edited:
#5
hey! nice that you are back! :) and still doing good job!
 
#6
Hey! still here just been editing post 3 to add to my diary :p

Crazy weight loss week,it seems official over this diet that the more i binge on weekends,the more i lose during the week,on Friday i was 14 stone 13lb.....Saturday 15 stone 3lb (+4lb) and Sunday 15 stone 7lb! (+8lb in total) but i wasent worried...i lost 4lbs on Monday,4lbs on Tuesday and 2lbs on Wednesday...now i'm 14 stone 11lbs! lol

Madness :D

2 more days to go so hopefully hit as close to 14 stone 7lb as possible.

If i do manage to get to it I'm aiming for 13 stone 13lbs next week :p

Then I'm going to start my bulking..(extra heavy weights and carbs and protein)

Then when i'm happy with that i'll cut again lol!

I know people in my old thread was saying,bet you don't stick to it,bet you can't stay in shape.....but i actually really like my cutting diet,i never get the urge to eat snacks ever anymore (i've lasted nearly 3 months with no strain other than the first week) and i'm more than satisfied with my high protein dinners.

Its weird looking back! I looked so freaking ugly at the beginning of January!!! deffo never gonna get lazy again or screw my body up.
 
Last edited:
#10
Stuck in a damn plateau....cant get under 14 stone 10lbs been here for nearly 2 weeks now god damnit!!

Eat normal for a few days?

I ate normal today for that reason and because i was busy as hell (house move) so i had chilli and rice for tea...i'll get back to it tommorow and thursday and see what the result is on friday (bet its flippin 14 stone 10lb)
 
#11
yes, i think you should increase your kcal intake for few days and then go back to your diet, it might help ;)
 
#13
Thank you haha :D really makes me smile that i'm getting comments like that now,made the whole thing worth while :D :D

Guess what guys!!!!!!!!!!!

Ive been erm....kinda blocked for 3 weeks....

Well decided to get some tablets to sort that out...

No fibre = bloackage big styley.

Anyway 4am they kicked in with a vengeance lmao

Weigh myself this morning and im -6lbs

So I am now 14 stone 7lbs (203lb) and only 8lbs away from my goal with 2 days left this week :D :D

I got my fingers crossed for next friday and then its bulk bulk bulk time :D :D

I can see my lower abs pretty good now :D :D
 
#15
Well done Glenbo.

No wonder you couldn't shift those pounds ... they were lodged in your anus!! :rotflmao:

Well done! Also WELL DONE on keeping the girls happy ... more picture updates obviously required by them! :)
 
#16
Haha yeh i think i gave birth this morning lmfao!!!!

Cutting is cool but causes havoc with toilet habits lmao!

Yeh I'll get a new pic when i reach 13 stone 13lbs then I'll put a new pic up periodcly with my bulking...

Ive stopped the weights until i get to 13 stone 13lb because its slowing stuff up..because i'm eating so much protein muscle is coming on thick and fast and muscle weighs more than fat.

I'm just gonna stick to my crunches to get them abs sticking out permantly with no need to tense,then i'll be well happy.

Then i'm gonna go weights crazy when i bulk to make sure its all lean weight going on me...if it goes wrong i'll cut again.
 
#18
I'd need to see you starkers in the flesh to get a better idea of your BF%.

You're going great guns though! You can still do weights as the muscle will help you burn the fat quicker, but as you say it weighs more so psychologically it isn't good if you're a scale watcher. :)
 
#19
P.S - I often liken my persistent no. 2's to giving birth! I wonder if it is as painful ... giving birth I mean :D
 

nexangelus

Carpe diem, baby!
#20
Had to hunt your profile to get to the new you thread...welcome back and don't be disappearing again on us!

Piccies look fab and best o' luck with the cutting and then bulking...I'm going to be bulking next month...hopefully with no fat going on in the process, I know it is harder for women, but hey, I can only try...just need to get my bf % down to 15% first...
 


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