Sunday 30th December 2012

I trained again at The Physique Warehouse with coach Clive again today - he re-iterated again that it is highly unlikely for me to be stage ready for April as I simply have not had enough time to gain enough muscle mass - but we shall see nearer the time. I am slowly cutting so will hopefully retain the muscle mass I have.

I appeared on the front of Premier magazine this month and the photo was taken about 8 months ago - I don't look muscly at all - so it was lovely to see the progress I have made.

Food diary:

07.00: 1/2 bowl oats, 1 egg, 2 egg whites, spinach

10.00: chicken

11.30: banana, whey protein shake

WORKOUT

15.00: banana, whey protein shake

WORKOUT - abs , 20 minutes cardio

17.00: chicken, tomatoes, vegetables

19.00: quark, 25g almonds, protein shake, berries

21.00: chicken breast, 30g cheese, 25g almonds

Workout - chest

Flat bench warm up

12 x 40kg x6

Incline bench

12 x 40kg x 3, 8 x 40kg x 3

Pec deck

12 x 6

Incline chest press machine

12 x 6

Chest press

Drop set - 50 reps x 3