Okay so starting a new progress thread as I'm 100% throwing myself into my new regime and wanted a clean slate to be able to track my progress.

Meal plan is such


PWO Shake 1

Diet Fuel Power 1 scoop
Skimmed Milk 400ml

P = 20.4g C = 18g F = 1.2g

Meal 1
250g Chicken
1 x uncle bens basmati rice
Steamed Broccoli

P = 87.2 C = 77 F = 4g

Meal 2
150g Frying Steak
2TBSP Olive Oil
Spinach

P = 32g C = 0 F = 33g

Meal 3
250g Chicken
1 x uncle bens basmati rice
Steamed Broccoli

P = 87.2 C = 77 F = 4g

Meal 4 (low carb meal before sleep so fasted AM card is more effective)
150g Frying Steak
2TBSP Olive Oil
Spinach

P = 32g C = 0 F = 33g


PWO Shake 2 (put in whenever needed from workout)
Diet Fuel Power 1 scoop
Skimmed Milk 400ml

P = 20.4g C = 18g F = 1.2g


Totals Calories 2688

277g protein

85g fat

190g Carbs

Trying to keep carbs and Fats separate. Going to make sure I get the food in me but not sticking to a strict timetable, I'd rather eat when I feel hungry than eat at a set time and then feel like shit later on because I'm starving.

Training, based around strength training but my body seems to respond well to working at 80% with progressive loading techniques. Managed to build strength and mass whilst cutting before which was awesome.

For example my highest set of three box squats is 200kg so I'll be doing box squats at 160kg but loading it and unloading changing the resistance

Squats 165kg x 3 160kg x 3 162.5kg x 3 165kg x 3

Second week I will double this third week I will triple the amount of sets I do, fourth week I will drop sets right back and add 10kg to the weight rather than 5kg and start again.

Monday Lower Body Pressing: Squats 160
Dead lifts: 170

Assistance work, one legged squats 4 x 10 each leg
Straight leg raises 4 x 15
If I still have energy do a horrible set on the leg press where we start with about 200kg and then do sets of five putting 50kg on each set until we cant complete the set. When we get to this point we drop back to around 150-200kg and then rep out. Its enough to make you puke but its awesome.

Tuesday Upper Body Pressing: Push press 60kg
Incline Barbell 70kg
Chest Press 80kg
Assistance work: One arm dumbbell row 30kg. sets of 10, 12 14 and then rep out
Lat pull downs 4 sets of 10-12


Thursday: Lower Body Pressing same as monday but assistance will be heavy good mornings 4 sets of 10-12 (no glue ham raise machines in my gym but there are in the proper rugby team gym )
stomach pull downs 4 sets of 12-15
Seated cleans. 3 sets of 8-10

Friday: Upper body pressing
Assistance work

JM Press
dumbell tricep extensions

Cardio:

Mon-Friday AM fasted cardio 30 minutes to start with because I'm rubbish at cardio and need to build up my running again.



Problems I may encounter

1. I'm a student so all my food has been done on a budget I need to be able to afford to eat haha.
2. I work as a doorman at the weekend so that can really throw off my sleeping patterns, will try and include cardio on the weekends but usually I'm shattered from work where I'm switched on for about 5-7 hours.
3. I love to socialise, like I said I'm at university and I enjoy going out. I'm not going to shut down my drinking 100% because I know thats not going to happen and if I lapse in one area of the plan I know from experience its likely to screw up the entire thing. Instead I'm going to allow myself one night a week with the lads and try to keep it moderate. I know for a fact that when I'm dieting and training properly I become a massive light weight anyway so this shouldn't be too difficult!


Progress:
I've not bothered with weighing myself this time as I don't really think it shows me much on a week to week basis. I'll weight myself once tomorrow and then again in say four weeks. I am into progress photo's though and will be taking one every week when I update this on a Sunday. I probably won't be putting them up though because I am quite heavily tattooed and its quite easy to recognise people through this!