Click

Think this is the page PJ mentioned, use that as your guideline, but it is for a fatloss plan so obviously adjust the ammount for the goal.

Click2

Here's another link once you've got going if you want to learn more about proper nutrition, geared more towards bulking.

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Thanks matt

I will look at them tonight and try to devise a plan I think if i have it written down i will be able to stick to it a bit better and plan what i am going to buy food wise.

Cheers

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HI Ben welcome to the boards.

Admirable physique already there anyway.

As for jaffa cakes gotta love em but yuo need more than that if you are what you eat then you have a brown top and orange middle and a soggy brown base !!!!

Have a read of all the recipes PJ has put up on here they are all low fat and dead simple to make. Use them as your bible for now and you will get some good cals down ya.

Some nice clear goals and plan there.

Wishing you well

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I think 6% bf is a little unrealistic to be honest. It's simply not safe unless you're competing. Go for the praiseworthy 10% - you will feel much better about yourself. And get some protein down ya!

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Maybe the 6% is abit too far but I have a long way to go yet and i might find a happy medium on the way there, but i will stick with it for now.

So here is todays workout
Duration 58 mins
Cals 633
Max HR 179 Ave HR 146

Squats
Weight 90 Sets 1 reps 10
Weight 100 kg Sets 3 reps10

DB Lunge
Weight 30
Reps 8 / 7

Leg ext single leg
Weight 37.5 kg
Reps 10 / 10

Ham curls single leg
Weight level 10 not sure of weight
Reps 10 / 10

Calf raise single leg
Weight 48 kg
Reps 10 / 10 / 8

Hammer curls
Weight 10kg
Reps 15 / 15
Weight 12 kg
Reps 10

Tricep pushdowns
weight level 8 notsure of weight
Reps 15
Level 9
Reps 12 / 12

Cable crunch
level 14
Reps 20
Level 15
Reps 15 / 15

Obli. cable crunch
level 11
Reps 16
Level 11.5
Rps 16

I removed the forearm curls and will do them on my abs only day during the rests
I also reduced the amount of sets for the lunge.

I think the weights may be a bit light but I am just getting an idea of what i can lift at the moment and getting the form right.

Still working on the diet, am going shopping later so i will try and gert some good food.

Thanks for all the advice so far.

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