Bodyscapes

Here are some pictures of my body (body scapes), that i took today to show definition and size of my muscles. I took these as i find these visually more interesting to view compared to the other images. I also enjoyed creating these photos more, and thought it would be nice to share.

After Stage One

Weight- !2.5st

Chest-39.5"

Arms-13.3"

waist-33"

hips- 34.5"

thighs - 22"

Tutorial

I have had couple of tutorials no, they like the idea i just need to start putting my video together and look at different photographers coming up measurements and photos from today.

Food

Here are images to show you an example of the food and the portion sizes that i eat during the weeks of stage one (build). Theses portions are pretty big for me and i do sometimes struggle to eat all of the food on my plate. When i start stage two i won't be able to eat much more than these portions, so i will have to change my protein shake so i can get the correct amount of calories.

Last week

So Im doing the last week of stage one. I will be posting picture of the portions of food that i eat to give you an indication of how much i eat. Also i plan on showing some videos of my workouts and sports that i do along with this program.

Fun in the studio

I thought i would show you the fun we have in the studio.

Bad Day

Not the best day today, missed out swimming and forgot that the gym closed early so had to be really quick in the gym, which meant no breaks for me. i will be aching tomorrow, also haven't had the right amount of food due to waking up late. I will have to have another protein shake or something to make up for it. Apart from today though every things still going well, feeling more confident about my body can't wait to get onto stage two.

Diary Entry

So i was ment to be adding a little diary in now and again on how everything is going how i feel etc 2 weeks late, but here we are.

So its coming up to nearly two weeks completed now, and I am feeling good. I feel like i have got bigger, mainly my chest and arms. I'm not going to measure them until the end of the first stage though.

I found the first week harder after not training over Christmas. I have the feeling that I was starting all over again, because of this I ached much more over that first week, mainly in my legs. I felt relief  after my rest days.

The Second week has been a big improvement. My strength has improved and I am now using heavier weights. I have still ached but this is only apparent for the rest of the day after a good session in the gym. I look froward to starting week three and to see the transformation I have made. I don't expect any vast transformations yet but any improvement would be good! I will try to post more to keep up to date.  

my calendar

Above is my calendar for my program. You can see each day what I will be doing. This will vary from the gym either rugby or swimming; if I manage to do both then my swimming session will be a moderate swim. At the end of each stage I will give myself rewards, this could be either a meal out or just a chocolate bar. I found this has helped me a lot being good with food and pushing myself, as I have something to aim for.

Food

This post will be about the types of food I will be eating.

I intend to cut out any chocolate, fast food, chips and anything that is obviously bad for you and full of fat. I will cut out white carbs which include, white bread, pasta, potatoes and rice. Instead of these I will transfer to wholemeal foods. 

For my protein, I aim to eat the usual; chicken, salmon, steak, beef and eggs.

I have also planned to be taking protein shakes in between meals and after the gym. These consist of, USN anabolic muscle fuel with a scoop of peanut butter and two whole eggs and two egg whites.  

A typical day could look like this:

Breakfast- big bowl of porridge 

Snack - protein shake

Lunch - tuna and pasta 

Snack- protein shake after gym 

Dinner- sweet potato with two chicken breast.

Before (taken 6th Jan 2014)

Here are my before images with measurements and weight. I will post the updated photos showing my transformation after each stage has been completed.

Weight - 12 st

Chest - 37 "

Arms- 12''  (14" tensed) 

Waist -32'

Hips-34"

Thighs-21"

Body Beast

Body Beast by beach body is a 90 day workout program for building muscle. "pack on up to 20 pounds of muscle in 90 days with Body Beast. It uses breakthrough sports science to get you big, while cutting fat to carve your physique like no other training system"

Link to a look at the program- http://www.youtube.com/watch?v=mb6nM326ZRs

You can either do the "huge" plan or "lean" plan. I have decided to go for the lean plan as I don't want to get too big or too heavy. This is mainly because I don't want my speed to suffer in rugby.




















The picture above you can see the schedule of the body beast lean workout. It has 3 stages. Build, Bulk and beast (cut). Not only will I be following this, I will be playing rugby, swimming and playing football additionally.

The first stage helps Build the muscle, it gets them used to working out and being used.
Bulk the longer of the three stages. This stage helps you to gain size in your muscles by really pushing you to your limits.
And finally Beast, which is the cutting stage this is where you get rid of any excess fat left on your body.

Each stage you will need to differentiate your calorie intake. This is dependent on yourself and your personal needs to continue living healthy.
Build- needs more calories than usual to help the muscles grow evidently to be able to build.
Bulk- also needs an increase in calories to allow the muscles to grow bigger and stronger.
Beast- needs a decrease in calories, with smaller portions, this will help to lose the fat. I will be cutting of some of my carbs at this point.

Going Ahead

I have decided to back my original idea and go ahead with it starting from the beginning. Over Christmas as any person does, I ate..... a lot.  From this I decided to start the typical 'new year, new start diet'. The reason I have started this diet is firstly I am not happy with the way I look.  Secondly I feel it will help my performance in rugby.  I plan to be my desired size, strength and fitness in three months. I have previously done a similar work out, so know I can achieve the results.

Here you can see the transformation I achieved before in the timeframe of  3 months. This was achieved with a workout program called P90X Produced by a company called beach body. For the programme I intent to start  will be going to the same place to get my next program however the new workout is called Body Beast.

Ready to start

I am close to being ready to start posting on my blog and start my project. I am waiting for a tutorial to get the all clear on my idea. I have already started my project on the 6th as I need as much time to show my transformation. I am a little bit behind but as soon as I get the conformation to go ahead I will post everything to keep you informed.