TBH mate I wouldn't run to the gym, it could tire you out before you train, I'd personally run after my weights routine.

My before and after

Cant remember exactly6-8months, spent about 4months putting on muscle, and some fat, then 6-8 weeks dieting down
80% is about diet

Dont worry about bad weeks mate, everybody has them, don't get disillusioned just keep up the hard work.

Well done cha thats awesome progress. How much do you weigh? I'd say around 14-15st at about 12% bodyfat.

If anyone seriously want to burnt fat, try use T5. I got it from forza. If you want supplement, try M1T + Milk Thistle and Protein (90+). Use it for two weeks, train hard, diet well and see the different.

I eat 40% carbs, 40% protein and 20% fat. 6 Small meals a day and bingo..! I use to take loads of other supplements - Vits E, C, B, odorless garlic, Q-10, liver, amino acids, ginseng, ginkgo biloba, etc.

Now my holidays are over, Im back to serious training and dieting again..!

I keep changing my training pattern to keep my body guessing. I cant do CV and train weights at the same day. So it is alternate days for me. I train to failure at each increasing weights.
Monday - Chest and Tricep
Tuesday - CV
Wednesday - Shoulder and Calf
Thursday - CV
Friday - Backs and Bicep
Saturday - Rest Day
Sunday - Quads

My weights range 72kg - 75kg.

Good luck folks..!

Thanks- for fat loss diet- very low carbs- less than ten grams per day, then your body has to switch over to burning fat for energy...but have a carb meal every 6-7days

I weighed about 10-11 stone then....when you're lean, you always look bigger, more muscley than you are!

Look up Vince Gironda, he was the original trainer to all the stars in Hollywood back in the 60s,70s and 80s

Everyones body reacts differently to various foods intakes diets can be tough finding balance right for your own body its ongoing process.I cut up best using high protein,high fat,High Fibre ,low carb under 30g mark daily completeing abchallenge while ago dropping bodyfat to 8 %. in getting good old 6 pack in 11 weeks ha training 6 times week then good idea have one cheat day week though and next day have lower cal fast day.Drop the bread.

Combined with weight training believe low carbs is one of the ways to drop bodyfat along with incorparating HIIT high intensity interval training or tabata for cardio as much more effective than regular cardio ie runs etc as long give 100% the sprints tabata are brutal though. Only contradiction is alot weight trainers find tough as very reliant on carbs for obvious reasons energy ha so discipline needed.I'm more focussed on running,swimming,cycling as doin big event etc

Fucking hell cha, you look much bigger than 11st.

I was talking to my mate yesturday about training and hes started doing Max OT style training (and he's looking big). There's a video of it online called 'I want to look like that guy', its an amazing transformation. Just type it in on google.

High protein, reduce carbs and junk later in the day,

Plenty of exercise, lots of different techniques for weight training, my fav is going heavy then doing drop sets, get a massive pump.

I also play alot of tennis for my cardio workout.

Don't believe in diets, only lifestyle change.

xxxxxxxx
xxxxxxxx
xxxxxxxx
xxxxxxxx
xxxxxxxx
xxxxxxxx