McWillster
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Registered: 23rd Mar 09
Location: Huntly, Aberdeenshire
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Good morning Ladies and Gents. 
Basically for the past 9 months i have taken it upon myself to try and transform myself from skinny fat cunt to built cunt.
For a while now i have wanted to create some kind of blog/ progress thread and tbh, I don't have enough time to design my own blog + update it on a regular bases. So i thought what better place than sports day.
I know alot of you are avid gym goers aswell so it means i can hopefully get some decent feed back from some of you.
So here goes:
I'll start at the begining. This was me back in March 2011. I'm 6'4" and weighted 16st.
I had been training for roughly around a month and a half at that stage.
Diet was extremly poor, supplemented nothing and exercise knowledge was small.
Poor diet, poor routine and no supplement use continued till the end of this year.
Hence the lack of progression in July's photo:
Although my back did develope somewhat and torso started to take a little shape. Gains in the first few months could have been better.
As stated, poor diet etc... continued until the end of the year until i realised i was missing a major beat by not sorting my diet out and basically wasting my time by not eating correctly.
So on january the 9th, (first day back at work after xmas) the strict diet began along with training 5 days a week.
Daily food routine consists of:
6: 00am - Protein shake
9: 00am - 125g Wholemeal pasta + 200g Chicken + 1 Red pepper
12: 00pm - 125g Wholemeal pasta + 200g Chicken + 1 Red pepper
3: 00pm - 125g Wholemeal pasta + 200g Chicken + 1 Red pepper
6: 00pm (post workout) - Protein shake
8: 30pm - Red meat + 2 slices Wholemeal Toast + 3 poached eggs
10:3 0pm - Protein shake
I also consume 100g of dry roasted nuts and cook all meat in olive oil to consume a total of 90g Fat per day.
Training consists of a 5 day routine:
Monday - Chest & Tris
Tuesday - Back & Bis
Wednesday - Shoulders & Legs
Thursday - Chest & Tris
saturday - 1 hour swim (roughly at around 40/50 lengths)
I include i set of Ab exercises till failure everyday and a 20 minute cardio workout at a low intensity.
Heres a few pics of the meals i eat on a daily basis! 
Beef + Spinach stir fry:
Wholemeal pasta chicken:
Shoulders & Leg day require CARBS!! So sometimes indulge in this heavy fucker 
12 sausages, 6 slices wholemeal bread, 1 tin of baked beans and some cheese:
Tea time often consists of steak with eggs on toast:
Daily Supplements:
3x Protein shakes
10g Creapure
3 scoops of Jack3d (Pre workout)
2x Horny goat weed pills. (currently just testing this one out as heard some good reviews)
And the result from nearly 2 months Solid dieting, proper routine and supplementation:
Before:
After:
Comments and critisism welcome!
I will keep updating this on a monthly basis. Just away to start a course of CLEN for a month so will hopefully have pretty decent update in the next little while!
Thanks for reading! 
[Edited on 16-08-2012 by McWillster]
[Edited on 04-10-2012 by McWillster]
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Russ
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Registered: 14th Mar 04
Location: Armchair
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comments - you're going well mate carry on
criticism* - clean your fucking mirror
[Edited on 07-02-2012 by Russ]
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McWillster
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Registered: 23rd Mar 09
Location: Huntly, Aberdeenshire
User status: Offline
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Thanks Russ! And Yeah both mirrors could do with a good clean!
I'll make sure it's sparkling for the next lot of pictures.
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_Allan_
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Registered: 24th Mar 04
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mmmmmm eggs on toast and steak. Less body pics and more of the food please.
Good progress any way
[Edited on 07-02-2012 by _Allan_]
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Nismo
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Registered: 12th Sep 02
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Good results, However i would say you could still cut back on the sauces, thats a load of sugar in there, but then i spose it depends if you want bulk weight or lean mass.
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willay
Moderator
Organiser: South East, National Events
Premium Member
Registered: 10th Nov 02
Location: Roydon, Essex
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you are lovely mate
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McWillster
Member
Registered: 23rd Mar 09
Location: Huntly, Aberdeenshire
User status: Offline
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Cheers people. Just went and had a look at the sugars in a squirt of Tom sauce. It will be getting cut as of now, thanks Nismo! As for Mayo, I love the stuff and it's basically my only treat, plus it has a decent amount of healthy fats in it.
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Neil
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Registered: 2nd Nov 03
Location: Newcastle Drives: E46 MSport Coupe
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quote:
Originally posted by McWillster
2x Horny goat weed pills. (currently just testing this one out as heard some good reviews)
Seen this? http://www.youtube.com/watch?v=gsPbTIMpZkQ
[Edited on 07-02-2012 by Neil]
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McWillster
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Registered: 23rd Mar 09
Location: Huntly, Aberdeenshire
User status: Offline
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The main reason I bought it!! Haha! Think I've watched at least half of all there videos and tbh I contribute most of my knowledge and routine to the shit they've said. Tried most things they suggest and more often than not, they're right.
Funny as fuck as well! You seen they're most recent one "Shit people say to Twinmiscleworkout"? Near pissed myself at it!
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Fro
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Registered: 20th Jun 06
Location: Rainham, Essex Drives: A3 2.0TDi Sport
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Those twins are jokers Subscribed to them and will have a watch during lunch.
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McWillster
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Registered: 23rd Mar 09
Location: Huntly, Aberdeenshire
User status: Offline
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Last night being a Tuesday was Back & Bis, so my workout went like:
Seated row:
Warm up - 50kg x 15 (2 sets)
100x12
100x10
80x12
Bent over row:
40x15
60x15
60x12
60x12
Rear delt flys:
6kg DBs - 4 sets of 12-15 reps
Close grip pull-up:
BW x failure (10)
Seated arm curl:
16kgx12 x 2
12kgx12 x 2
10kgx12 x 2
Finished off arms with 2 sets of 21's with a 12.5kg bar.
Then did 2 sets of exercises on the TRX focusing on squeezing the back muscles.
And lastly, 2 minutes of constant core work for 2 sets at the end.
Post workout meal consisted of the usual protein shake, followed by 1 of these tasty mothers!
And the secret ingredient to all my lunches....
It's the business.
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noshua
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Registered: 19th Nov 08
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Will have to try that spice, mixed herbs makes me feel sick now!
Any reason you don't do dead lifts? Also no carbs in the pwo shake?
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Blade_sri
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Registered: 23rd Apr 03
Location: Pop
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What your work out during the week mate? I know my diet is shit....do you go to the gym or have our own? Looking good also
[Edited on 08-02-2012 by Blade_sri]
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McWillster
Member
Registered: 23rd Mar 09
Location: Huntly, Aberdeenshire
User status: Offline
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Noshua- I use a lot of those Schwartz spices, BBQ and Jamican Jerk are good also! As for crabbing up before weights, I eat 125g of whole meal pasta at 3pm then I'm in the gym at just after 4. Certainly been doing the trick as I have loads more energy on the last few lifts.
Reason for not doing deadlifts?
Main reason would be that i have a very tender back, always have, seems to run in the family...
Also, i'm not really looking to become a huge power lifter. Just looking to gain some muscle and get looking ripped.
Edit - Just read back over your comment. Don't intake much carbs after i've worked out as i no longer need the slow burning energy. Just end up storing it as fat and looking to gain lean mass. The prior statement i wrote is still semi relevant though haha!
Blade- Thanks for the comment
If you look in the first post I went over my weekly routine. Will be updating daily on each individual day if you want to see a break down of the routine, just stay posted.
I go to PureGym, full of fit women!
[Edited on 08-02-2012 by McWillster]
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McWillster
Member
Registered: 23rd Mar 09
Location: Huntly, Aberdeenshire
User status: Offline
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Right, so this evening was Shoulders and legs. Woke up this morning feeling like crap, proper case of man flu!
Didn't manage to eat all my morning meal and wasn't fit for any of my pre workout meal at 3 so just decided to take it semi easy tonight..
Shoulders:
DB Shoulder Press: (weight comprised of both DBs)
Warm-up: 36 x 15 (2 sets)
60 x 12
60 x 12
60 x 11
Front DB Delt raises:
8kg x 15 (one arm at a time)
8 x 15
8 x 15
Side DB Delt raises: (keeping arms at 90° angle)
10kg x 12
10 x 12
10 x 12
Shrugs:
75kg x 15
75 x 15
75 x 15
Legs: (took legs easy today)
Leg press:
warm-up: 50kg x 25 (2 sets)
100 x 25
100 x 25
80 x 25
80 x 25
Finished off with the usual 2 sets of Core exercises till failure, 4 sets on TRX focusing on hitting the Delts and a 20 minute low intensity jog on the treadmill.
Away for a hot bath now and an early night!
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Blade_sri
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Registered: 23rd Apr 03
Location: Pop
User status: Offline
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Were is the best place to fond out what half these moves mean! Or even how yo do them!
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McWillster
Member
Registered: 23rd Mar 09
Location: Huntly, Aberdeenshire
User status: Offline
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Just bash the names of the exercises into google/youtube mate and some form of description or video will pop up!
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noshua
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Registered: 19th Nov 08
User status: Offline
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(on my phone so effort to link sites)
You mentioned not needing the slow burning carbs pwo, I'd have a quick look into the importance of pwo carbs. It's not really anything to do with having "slow burning energy" and more to do with the body recovering from the session
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McWillster
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Registered: 23rd Mar 09
Location: Huntly, Aberdeenshire
User status: Offline
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Will have a little look into it.
But so far, i'm training intensely, drinking a big protein shake then eating some healthy carbs when i get home.
My recovery time is pretty epic as i'm managing to hit chest and tri's twice a week, so my body's not screaming for anything more than what i'm giving it now.
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ShEp
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Registered: 9th Aug 05
Location: Dingwall, Highland
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Thats a hell of a difference in that timescale, good work.
That video is cracking me up, where do you get that prolab goat weed in the uk? I did search for it before but it threw up all kinds.
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sc0ott
Member
Registered: 16th Feb 09
User status: Offline
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Your chicken and pasta dishes just gave me a semi.
How long do you keep them fridged for after cooking?
Do you make 3 every morning or keep them over night?
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McWillster
Member
Registered: 23rd Mar 09
Location: Huntly, Aberdeenshire
User status: Offline
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ShEp- Cheers for the comment! As for the prolab goat weed, I couldn't find it for sale in the UK. Has to buy it off Century Supplements in the US, took about 10 days to come and was about £5 postage!
scOott- They are pretty tasty tbh! Ive seen me keeping them in the fridge for about 2 days and they're fine. Tend to cook them when I come home from the gym. Only takes about half an hour and they're done. Brilliant meals to keep you on target for your daily macros!
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Neil
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Registered: 2nd Nov 03
Location: Newcastle Drives: E46 MSport Coupe
User status: Offline
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What's in the pasta dish? Looks tasty. Any chance of a recipe?
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IvIarkgraham
Premium Member
Registered: 27th Mar 04
Location: Ellesmere Port, Cheshire
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quote:
Originally posted by Neil
What's in the pasta dish? Looks tasty. Any chance of a recipe?
was just about to ask the same, looks well nice
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McWillster
Member
Registered: 23rd Mar 09
Location: Huntly, Aberdeenshire
User status: Offline
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Wholemeal pasta & Chciken:
500g Chicken Breast
375g Wholemeal Pasta
1 x Red pepper
1/3 Tub of Greek yogurt
Table spoon of mayo
spices
Soy sauce.
Pretty simple really, just fry the chicken up in olive oil, add spices of choice, then throw in the peppers for 5 mins. Lower heat and add yogurt and mayo and allow to simmer for 5 mins. Then i like to add a small splash of soy sauce just to take the edge off the greek yogurt and to darken up the sauce a little.
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