Cutting Diet.........

Current Stats:
182 Pounds/13 Stone/82 Kilo's
I'd like to know ACCURATELY my body fat percentage but I think it's currently around (but not over) 20%. It was 15 before I started killing all foods - this is what happens when you cane the pasta! I realisticly am aiming to get to 10% within the next couple of months.
It's going to take some good old fashioned determination and sweat, but hey, i've lost 5 stone before!
The difference between cutting and full-blown dieting is that, rather than trying to lose as much weight as possible in the shortest amount of time, when you are cutting your looking to do just that. You want to cut as much fat away as possible from your body, the less fat, the more defined your muscles! This is particulary important when for 6-7 months all i've been doing is pumping weights, I want to really see them now!
So, how exactly am I going to do this? Well I shall tell you....
I first worked out how many calories my body needs daily (this is vital as without knowing this you cannot accurately put a defecit into your diet) my personal daily allowance is 2987 calories.

I'm taking in around 316g of protein which is 1.75 (1.5-2.0 is generally what a person needs when lifting weights and wants to gain muscles) * 182 (which is my weight in lb's).
This equals about 1264.6 calories.

about 161g of carbohydrates which is just under 2g of carbohydrates * 82(weight in kilo's). By the way here your probably thinking 82 * 2 is 164, however the food i eat went over that so I had to take out a few grams of certain foods so it went down by 3g.
This equals 645 calories.

...and finally 55g of fat (this should be higher but this does include saturated fats aswell - under 10g) This should be also a big equation but i'll be honest, i cant remember it! This does however equal 498 calories.

So...in total all of this equals 2408 calories making a defecit of 579.
Over a total of 7 days this makes 4053 calorie defecit. A pound of fat is around 3500 so in theory i should lose about 1 pound and a bit of fat a week.
I will be exercising and weitlifting aswell. After every workout I shall do 30mins of stationary cycling, burning off about an extra 300 calories, equating to about 2lb's of fat weekly.

Wish me luck, i'll keep you posted!

Arnold Schwarzenegger: Bodybuilding For Men

Price: £12.99(RRP) I paid £8.50 (Amazon)

Overall Rating: 8/10

Usefulness: 9/10

Illustrations: 10/10

Superb book!

Exactly what you expect, a book dedicated to bodybuilding for men (and teenagers). Although this book is set 10-20 years ago, it still works on the fundamental exercises that every bodybuilder must use in order to achieve goals. I personally use it for great exercises to work certain bodyparts....i.e. Arnold is seen doing a whole two pages of Bicep exercises, which has helped me put together a great Bicep routine t the gym.

Although I've only had the book 2 weeks, i've referred back to it countless times, just for that extra advice. Overall a great book and again, the illustrations of Arnold posing are incredible!!!

Defffffo a good read!

Arnold Schwarzenegger: Education Of A Bodybuilder

Price: £16.99 (Waterstones)


Overall Rating: 8/10


Usefulness: 8/10


Illustrations: 10/10





I thought this book was very useful. I was torn between getting a 1000 page bodybuilding book created and developed for and by Weider or this one, and as soon as I opened the Weider book, straight away it was reffering to Arnie....Straight back on the shelf! Cut out the middle-man and go straight to the source thats my opinion!!!!


The book is not just an exercise guide or a break down of the famous Supersetting routines, it is also an autobiography of Schwarzeneggers life and his philosophy on bodybuilding. It tells you the age in which Arnie decided he wanted to devote his life to bodybuilding and the advice he picked up on his way. A disturbing part is described when he was 19 and went to Munich to live with a gym owner (can't say the name, but pick up the book and have a read) he stayed there for 4 days on a couch, then was invited to sleep with this gym owner, in which Arnie obviously refused. He promised him all the things Arnie wanted at the time...Success!


Besides being an autobiography, the book is also an excellent guide to the beginner aswell as the professional, telling you how to introduce shock tactics to make your body grow and also my favourite bit, the exercise routines and guides which are all brilliantly illustrated.


There is a tiny bit on nutrition but not alot, but deffo the bare bones to get you on your way!


There are some amazing shots of Arnie posing that are simply breathtaking! His physique is just......amazing?



Arnie had some of the best arms in the bodybuilding world, reaching a dramatic 22inches, he explains in not so many words how to get the most from your arm workouts, and what worked well for him (defo a good read in these sections will get you on your way)

In conclusion, a very good book. Took me literally 2 days to read the entire book ( all 256 pages ) would reccomend to everyone!
My next read will be: Arnold Schwarzenegger: The Encyclopedia of Modern Bodybuilding......... keep posted

Warrior Shoulders...

Probably my favourite workout, really see gains within a day or so.
I always start off with machine shoulder press. For a quick warm up and to make sure my shoulders dont cause any problems I tend to do 40Kg - 10 reps.
Then I begin...

• 95Kg - 10 reps
• 95Kg - 10 reps
• 95Kg - 10 reps

Swiftly followed by Arnold Shoulder Press (again a quick warm up 15Kg - 10)

• 25Kg - 10 reps
• 25Kg - 10 reps
• 25Kg - 10 reps

I then move on to standing shoulder press...I start with the barbell on the floor, lift it till my chest, then press it like a shoulder press movement, then return to the floor.

• 45Kg - 10 reps
• 50Kg - 8-10

Military press, front and back...

• Front: 50Kg - 6-8
• 50Kg - 6-8
• Back: 50Kg - 6-8
• 50Kg - 6-8

Shrugs, I tend to clench for 3-5 seconds on these, really makes you pump! (barbell)

• 100Kg - 10
• 120Kg - 10
• 150Kg - 8
• 160Kg - 4

Dumbell Shrugs, again with the pause!

• 25Kg - 10
• 25Kg - 10
• 25Kg - 10

After I work my shoulders I tend to do a bit of HIT Cardio. 10 Minutes, 18-21kmh.

keep posted....