AO on the home straight

[AgentOrange]

Right time to get serious. Its been an interesting year training wise. There has been ups, downs, injuries, arthritis and a fair few Heinekens demolished.

Weight training has been pretty consistent. With summer around the corner i thought i would start a journal. At least that way i feel accountable to someone. The main focus of this journal is a record of diet and cardio. I will be lifting hard and intensely altho my focus is not strength so there wont be a huge effort to record weights (plus they average atm)

Starting tomorrow (well later today now) I will record all cardio and food intake. Shooting for 2500/600 cals. Looking to get some pointers here and there where people see fit such as tweaks to diet as time goes on.

Have a few supps lying about that i intend on using up Mito, Novodex XT. This is a 12 week cut so will bring Mitos in 2nd half of it. At exactly 12 weeks from today i will be posting pics (before and after). Hold me to that.

I have also been known to smoke the odd ciggie over a brew with the boys so will be knocking that on the head to. Oh and as metro as it is a few sunbeds will be going down about week 6 onwards. As its been brought to my attention im not as brown as i thought i was.

Let the good times roll. Watch this space.

oh stats are 5'7 - 87kg ... BF = to high. :pfft:

[TonganTerror]

choice AO look forward to a read up.......87kg @ 5'7 shit that would be massive lean weight bro next summers goal aye what BW you think youll finish at this year bro 77kg????

[Peachy]

As its been brought to my attention im not as brown as i thought i was.

who told you that??? :pfft: :pfft:

[TonganTerror]

As its been brought to my attention im not as brown as i thought i was.

who told you that??? :pfft: :pfft:

lol they cant all be blessed from the islands peachy girl :grin:

[AgentOrange]

choice AO look forward to a read up.......87kg @ 5'7 shit that would be massive lean weight bro next summers goal aye what BW you think youll finish at this year bro 77kg????

yeah i would say 77ish should be about right bro..

[morattigirl]

At exactly 12 weeks from today i will be posting pics (before and after). Hold me to that.

Let the good times roll. Watch this space.

Don't worry we will :wink: Choice AO look forward to following another journal :grin:

[Pseudonym]

I think you should post the Before pics now, AO. Then you've got extra incentive to improve on the Afters.

[AgentOrange]

I think you should post the Before pics now, AO. Then you've got extra incentive to improve on the Afters.

/ignore

:pfft:

[Peachy]

Day one blog please...

[AgentOrange]

72 Days to go

Yup have decided to make it slightly longer than 12 weeks.

8/9/2010

8:30

1 cup of oats/2 egg whites/1 yolk/200ml Yellow milk - NUKED

10.15

2 x Fish Oils @ 1000mg each

11am

Mens Multi

12pm

150 grams of diced chicken breast 1/2 cup (raw) Basmati Rice

3pm

1/2 cup oats 2 scoops of protein in water + 1 x 1000mg fish oil

6pm

150g Diced chicken breast 1.5 cups of steamed broccolli

7.30pm

First day training this week after a nasty cold. Started off with 10 mins intense cardio to get my heart rate up them smashed

Chest/Back/shoulders then 20 mins Brisk walking on treadmill

9pm

Post gym : 250g Cottage cheese

WATER: 3 LITRES

Diet could have been better esp breakfast. Could have done with abit more protein.

Tomorrow: Arms - Cardio

[AgentOrange]

oh and 10 sunbeds booked :pfft:

[TonganTerror]

bro I dont get meals two and three why not just eat the vitamins and fish oil at breakfast time then if you no wanna eat til 12 eat at 12 lol

[AgentOrange]

bro I dont get meals two and three why not just eat the vitamins and fish oil at breakfast time then if you no wanna eat til 12 eat at 12 lol

yeah i was just writing shit down today as i took it.... i just sit at my desk and think 'oh i should take some fish oil' or "hmmm might take a multi"

I should really have a meal around 10am but my metab is slow atm so im really not hungry til 12

[TonganTerror]

crack up lucky you got no turbos or clen sitting at your desk :shock: :pfft:

[tomsammce]

u need to eat at 10am even a protein shake and few almonds if not hungry.

[AgentOrange]

u need to eat at 10am even a protein shake and few almonds if not hungry.

yeah will get some almonds are scorched almonds permitted? :pfft:

[TonganTerror]

also bro one question 72days slightly longer than 12 weeks :shock: :pfft: :pfft: :pfft:

[AgentOrange]

72 Days to go

Yup have decided to make it slightly longer than 12 weeks.

8)

[Peachy]

12 weeks is 84 days. Thought you started yesterday??

[TonganTerror]

12 weeks is 84 days. Thought you started yesterday??

yeah thats why I put the :shock: lmao silly AO already too carb depleted

[AgentOrange]

oh f*ck i dunno im going to xmas... around dec 17th i think

[AgentOrange]

6am

Cardio: 1 Hour run with my flatmate. Was surprised i ran non stop for one hour :shock:

8:30

3 egg whites/ 1 cup Oats/ 100ml Yellow top milk

12pm

Duck breast and cup of rice

First sunbed :pfft:

3pm

1/2 cup of oats 2 scoops protein in water (poured over oats)

Yet to have at time of posting:

6pm

150 grams of chicken breast 1.5 cups of steamed broccoli

7.30pm

Training Bi's n Tris : 1 hour

Another 20mins cardio

9pm

250g Tararua Lite cottage cheese 2 X Novadex

WATER: 3 LITRES

Am going to be an extra on Spartacus next week as some c*nt in background.. Might get 0.045 seconds screen time. Look out for me at the oscars :wink:

[AgentOrange]

10/9/2010

Diets been abit fucked today i forgot to take my prepacked lunch :doh:

8.30: 3 whole eggs 100ml milk scrambled

12pm: Chicken breast Pita from Pita pit - Lite mayo

2pm: Braised Duck few mouthfulls of rice

5pm: 150g Chicken, 1.5 cups broccolli

EDIT

Didnt get to the gym tonight. Big training and cardio sesh tomorrow

WATER: 3 LITRES

Got a funeral Monday so will prob schedule in that for cheat day.

[tomsammce]

Ok, why did you have mayo on your pita pit? its about making sacrifices for the better AO.

HOI HOI!

[AgentOrange]

Ok, why did you have mayo on your pita pit? its about making sacrifices for the better AO.

HOI HOI!

Arnt we gunna work it off at slynky ? :pfft: