Hi Guys,
I have decided to finally hit it out with all the strength and might I have left and going all at it with this 12 week challenge!

About ME
Currently I am a university student studying computer science, now in my final year! Currently I am single and now that I am I have always wanted to get that body I could only ever dream of, so why not!

Weight - 80kg
Height - 186cm

Goals
- Drop Body Fat % (Sorry forgot to change this before)
- Gain Muscle Definition
- A look of Bigger overall mass
- Look the best I have ever been

Plan of Action
From tomorrow onwards I will be taking up the Daniel Craig James Bond Workout posted up by Anthony, with a few minor adjustments!

So It goes a little something like this :)

BACK/CHEST

Monday -
Bent Over Row 10 x 8 x 6 sets
Straight Arm Pushdown 10 sets
Bench Press 10 x 8 x 6 sets
Dumbbell Flyes 10 sets
Wide Grip Cable Row 10 x 8 sets
Incline Dumbbell Press 10 x 8 sets

Legs/ Rib Cage/ Shoulders

Wednesday -
Barbell Full Squat 10 x 8 x 6 sets
Dumbbell Pullover 10 x 8 x 6 sets
Dumbbell Overhead Press 10 x 8 x 6 sets
Cable Lateral Raise 10 sets
Standing Calf Raise 10 sets

Arms/ Midsection

Friday -

Deadlift 10 x 8 x 6 sets
Cable Crunch 10 x 8 x 6 sets
Parallel Bar Dips 10 x 8 x 6 sets
Close Grip Chin Up 10 x 8 x 6 sets
Dumbbell Side Bend 12 sets each side

Cardio -
I will be running/jogging for 30 minutes for every day of the week, just because I like running!

Supplements
I will be taking everyday during my workouts - Musashi BULK the recommended serving of 60 grams to supplement with protein and bulking & nutrition of muscles.

I will also be taking Creatine when it arrives - I have ordered a 500 gram container of ASN NANO Creatine which my good friend recommended too me.

Dieting
For Dieting thanks to Cyberdyne Systems Model 101 & of course Anthony I will be using the mansized weight loss program & together with that and calorie counting I'm sure it will be just perfect! Based on my calorie breakdown a day of approximately 2400, so since I want to lose the weight for now and keep fit, workout I'm going to try and limit my first weeks calorie count too 2000 tops so 1800 calories a day would be great :)

Sleep

I know that I need at least 7 hours of sleep per night! This all depends on the individual but I am aiming for between 8 - 9 hours.

NSPIRATIONS
My Inspirations for this have come from myself, since I have never been known as ripped or been in completely good shape! I have always wanted to walk down the beach with my top off and have no shame! & I no longer want to be known as the skinny tall guy, that everyone knows! & everyone on this site but in particular Jealer! When I saw this posthttp://www.mansized.co.uk/talk/thread.phtml/thread6809/page5 and the changed he had made, It inspired me to do the same & go for it!

I will be posting up my daily workouts, my progress, what I ate etc every day throughout this 12 week challenge, which I hope to see a difference hopefully! Any help,suggestions or feedback would be greatly appreciated :)

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Good luck with your goals dude. Im sure there will be people along to offer good help and advice. Certainly helped me.

Reading with interest

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Good luck with your plan! Are there many Ozzies on the board? You'll be welcome here, as long as you don't call us Whinging Poms!

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Go for it Sizzler, I will be watching you. Good luck matey.

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Good luck with the challenge dude.

You have posted some slightly conflicting aims though. I think most people would agree it's unlikely to be able to get a six pack whilst trying to put on muscle. Might be best to split those into a two stage aim. Bulk first, get the muscle then later on aim for the six pack. And if you enjoy running, then by all means continue but be aware it may hamper your body's ability to put on muscle. Plus you'll have to eat a lot more to compensate.

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I went at lengths to explain this to him, lol. Sizzler, you're going to be dissapointed and de-motivated if you try and do both at once, our kid.

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Thanks Cyberdyne Systems Model 101 & Fishy & the rest of mansized, yeah I didn't change my aim's properly after speaking with you Cyberdyne Systems Model 101. I will work on one thing at a time and at the moment it's fat loss and muscle definition.

Thanks again :)

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You're welcome!

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Now it looks like you can achieve something! All your aims are complimentary of each other. Good luck and look forward to seeing your updates!

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Alrite Sizzler,

Good to have you onboard mate!

If you're really putting 100% effort into each set, there is no way you need to do upto 12 sets. The Daniel Craig workout is one set per exercise, one of the main reasons for this is that the workouts are short & intense. Try it out, put all you've got into one set, then see if you can perform another 5 sets :)

Are you looking to lose Bodyfat or build muscle? If you're trying to lose Bodyfat, there's not much need for supploements.

Best of luck buddy :)

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