Hey guys i'm going to do progress reports as i go along to keep me training and keep me motivated to eat clean. So if you do happen to read this and see i'm doing something wrong say so. I want to use to to learn as much as possible. Plus i need the motivation becuase i've just come back from a shoulder problem well slowly worked my way back so it's time to get into it serious now i'm all better and hopefully this will help.

I currently train weights 4 times a week in the AM and train kickboxing 2-3 times a week in the PM Plus sprints 1-2 times a week. I like running i will always do it haha.

Feel welcome to give me any tips on recipes on my food as well. i eat clean but i'm not very creative so it can get pretty boring!!

Now, i use HIT training is my prefered method of training. With food i've tried cal restrictions and i've tried carb cycling. I can't deal with no carbs for a long period of time, makes me feel terrible. From playing around what seems to work best for me is:
Day 1: high carb
Day 2: medium carb
Day 3: medium carb
Day 4: low carb
Day 5: no carb

Can change depending but that's the general structure. the weight just falls of me.


Today i did:

4:30am:
-Whey pro (useually cook couldn't be bothered)
-Pre workout amoino acids.

5:30am: Trained Back *HIT*
-Lat iso pullover
-Lat pulldown (wide)
-1 arm Dbell row
-Seated cable row (wide)
-Shrugs
-hyper exstensions
-3/4 deadlifts

All to failure by using rest pauses, static holds, drops sets ect.

6:30am Post
-1/2 serve Whey iso
-5 egg whites + 1 full egg

8:30
200g chicken
70g broc
30g bean
30g spinach

10:30am
200g chicken
70g broc
30g bean
30g spinach

12:30pm
-whey pro

2:30pm
200g chicken
70g broc
30g bean
30g spinach

4:30
-Whey pro
Got hungry so:
**2 slices of spelts and grain bread** with almond spread
**11g pro
3g fat
30g carb (3g sugar)**

dinner at 6:30 which will be either salmon or steak with veg haven't decided yet then before bed some Udo's oil blend.

Now it's time to start cooking up some food for tomorrow, probably be much the same but with carbs, Got a fair bit of chicken in the firdge so i better use it up!