My progress past 12 months

[total_gym1000]

Thought i would post up my progress this past year. I went from 78kg to 88kg with most of the gains in the last 3 months due to strict diet. Didn't really appreciate how important correct nutrition was until i committed to a plan, annoyed i didn't start earlier lol.

Currently two weeks into a three month cut, weighing 85.7kg. Here is my diet right now, if anyone has any suggestions or tweaks let me know.

M1: 100g oats, protein shake

M2: 100g potato, 180g chicken, spinach

M3: 100g potato, 180g chicken, spinach

M4: 100g potato, 180g chicken, spinach (pre-train)

M5: Protein shake, 2x bananas (post-train)

M6: 160g tuna, spinach, half avocado

M7: 250g cottage cheese on 3 corn thins

I also have 100g almonds each day between meals. I calculate this to be around the 3k calorie mark @ 40p/30c/30f, one cheat meal per week. Also supplement with bcaas, fish oils and l-canitine.

30min cardio everyday after weights (mon-fri) split, have a lot of work to do!

NB: back lat spread comparison pic is 6 months apart

[Pseudonym]

Good going, mate. You can see a difference, especially in the lats. :clap:

[tomleegolf]

Thats some serious bacne haha, your test must be flowing like the mighty waikato

[total_gym1000]

Thanks Pseudonym, heavy compound exercises all the way, my back seems to respond well.

Tom...haha yeah it is the only place i get it, got so many scars it's not funny... :roll: