[Sam King]

Happy Sunday

Hope everyone is well. Now I know it’s November, but I am really getting into the Christmas spirit – Jamie at Xmas on the tv, buying Christmas presents, making arrangements and genuinely enjoying the build up. No idea what’s happening to me? Seems prep has softened me up perhaps. It’s also the first year that I am conscious I only get Christmas day off and then I’m back to work. That’s the nature of banking unfortunately so I have to try and squeeze my festivities into one day, whereas many corporations close down over the festive period. I’m aware that there are several jobs that work Christmas Day, however not a competition – just a personal observation I’ve made about myself this year. In addition, TrainedbyJP socks seem rather tempting. Hmmmmmm…

Anyway, as usual I’m rambling. One official week of the offseason down and I’ve checked in with the boss. Weight was 78kg with waist being 73.5cm the week after comp, check in was 77.6kg and waist of 72.5cm. Body had clearly settled down after the post show, um re-feed. All from clean sources of course <ahem>. As a result, food has gone up which is perfect as appetite is through the roof. Current diet is as follows:

On wake: glutamine, apple cider vinegar, ginger, lemon juice and greens powder

Training Day:

Meal 1 – 50g Whey Isolate, 80g ground rice, 100g pineapple, 10g coconut oil and sweet cinnamon
Intra workout – 10g Peptopro, 10g EAA, 5 creatine and 60g HBCD
Meal 2 – 200g chicken, 65g rice and 120g cereal. Currently a mixture of honey puffs, crunchy nut, chocolate shreddies and chocolate hoops – all Supermarket own brands of course.
Meal 3 – 200g chicken, one bagel with cream cheese, a banana and mixed salad of tomato, cucumber, spring onions, beetroot and celery.
Meal 4 – 200g 5% mince, 65g rice and mixed green veggies – green beans, Brussel sprouts and broccoli
Meal 5 – 50g Whey Isolate, 50g oats, 65 blueberries and 20g cashews
Meal 6 – 130g chicken, 2 golden yolk eggs, 40g pesto and mixed veggies consisting of aubergine, courgette, onion, mushrooms, kale and peppers.
Meal 7 – 200g Greek yogurt, 25g Whey Isolate, 25g dark chocolate and 15g nut butter

Rest Day

Meal 1 – 115g salmon, one golden yolk egg and three egg whites with mixed veggies consisting of aubergine, courgette, onion, mushrooms, kale and peppers.
Meal 2 – 50g Whey Isolate, 65g oats, 100g pineapple and 15g walnuts
Meal 3 – 200g 5% mince, 65g pasta and mixed green veggies – green beans, Brussel sprouts and broccoli
Meal 4 – 200g chicken, one bagel, 40g pesto, one apple and mixed salad of tomato, cucumber, spring onions, beetroot and celery.
Meal 5 – 200g chicken, 65g rice, 10g EVOO and mixed veggies consisting of aubergine, courgette, onion, mushrooms, kale and peppers.
Meal 6 – 200g Greek yogurt, 25g Whey Isolate, 25g dark chocolate and 15g nut butter

Also, once a week I requested for clean macro based meal so I could cook with the OH. Agreement was that this fell on a rest day and only on the weekend once a week. No additional calories added, just a reshuffle throughout the day. Meal 5 on that rest day would be 40g protein, 100g carbs and 30g fat which is perfect.

Speaking of that meal, last night it happened and decided on Mexican. Went down as follows: 3 wraps, a handful of rice, chicken, peppers, onions, refried beans, a sprinkling of cheese, salsa, peppers, onions and jalepenos. The macros provided were more than adequate and it was just lovely to cook a meal together. I’m easily satisfied and it’s the little meals cooked together that I missed during prep. Offseason allows for a bit more flexibility so can factor it in, but still adhere to the plan as improvements are far more important than temporary satisfaction of a big cheat meal.

That’ll do as a ramble for now, will update the last few training sessions in a separate post later. Big pull session is pending today, looking forward to it.

Instagram: samking104

[Sam King]

A few days into offseason and appetite is through the roof. Definition is slipping away, however I am more than happy with this as it’s necessary to make the much needed improvements I seek. Personally I see it as once you have done the journey to Shredsville, you should be able to attain it again albeit with a much better package. Really looking forward to embracing this part of the process.
First pull session of the new split
No Ronnie Coleman poundages just yet, but setting myself up and ensuring execution is on point as well as feeling the muscle working throughout. Sounds obvious, however in the depths of prep and in the attempt to retain muscle then form can slightly be off to continue smashing the logbook. Obviously execution and connection are the primary factors, weight second but prep brain is a different kettle of fish. Anywho, the bar has been set.

Current supp routine as follows:
On wake: Greens powder, 1 lemon, pink salt, glutamine and apple cider vinegar
Meal 1: multivit, 2iu vitamin D, 500mg curcumin, 1g Omega 3, 1g evening primrose
Pre workout: 7g L citrulline, 3g taurine, 4g Beta Alaine, 3g L-arginine, 1g AAKG
Intra: Peptopro, EAA, HBCD, creatine
Post workout: 1 serving of Halcyon
Meal 4: multivit, 2 iu vitamin D, 1g evening primrose
Final meal: multivit, 1 iu vitamin D, 1g Omega 3, 500mg curcumin
Vit D is currently split that way due to the dosages I have, however the next tablets will be 5000iu in one serving so just the one daily. Will be looking to introduce further supps down the line once finances permit.
First official check in tomorrow with the Boss so will see if she recognises sporting my chubby cheeks. Legs tomorrow as well and plenty of new movements to keep me entertained so looking forward to it. Also have a deep tissue session booked in the evening to ensure I’m ticking over. Will likely focus on my upper back, primarily the traps and rhomboids as find they tighten up. One thing I have noticed that I need to address is my posture. Naturally I hunch forwards whether I’m standing, walking, sitting down etc. I work a desk job so that adds to it, but I’ve always slouched. Obviously this isn’t ideal so I’m working on consciously walking tall, shoulders back, chest out. Really quite difficult as have to make a real conscious effort. Will be focusing on stretching.

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Comp history:

NPA South West 18th August 2019

– 1st: NPA South West 2019 Novice 1st Place, 3rd in the overall

– Best Male 1st Timers and best transformation male

NPA British Championships 27th October 2019

– 2nd place, Novice class

__________________________________________________________________________________________

Lifetime natural

Journal – Road to First Comp

Instagram: samking104

hey Sam, great you document your improvement season, leaving shredsville???? isn’t easy but as you said totally necessary to become better !

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Instagram @lara_lein89

[/quote]
Why hello @lara-tasharofi good to hear from you. Shredsville is currently population 0, a ghost town. Something fluffy and fat this way comes ????
Exactly- I’m disassociating myself from my physique and being objective from as much a neutral/unbiased POV as possible. Looking forward to it. You’re getting stuck right in I see. Has the reality of IFBB status sunk in yet?

Instagram: samking104

[Sam King]

Hey mate, what’s your diet look like now? Few more carbs compared to prep I’d imagine!

Hi Matt

You’re right – food has skyrocketed and appetite is through the roof, not complaining in the slightest. I’ll put an outline below. And yes, food was increased again after the last check in haha ????

Instagram: samking104

[Sam King]

Hey Sarah

Definitely asking all of the right questions before taking the plunge. A lot of people jump into hiring a coach based on their pro status and/or Insta following rather than doing their research. Question:

– Does this person’s philosophies and ideologies align with mine?
– What is their experience with coaching a variety of individuals? Are they tailored towards a healthy balanced lifestyle or preparing top tier pros?
– What are their credentials? Obvious, but do they know their stuff rather than just re-posting from other successful individuals?
– Are they constantly trying to better themselves, both physically and further educating themselves? Nothing worse than a coach with a rigid set of beliefs, refusing to adapt.

Once you have identified a potential match, then feel free to either contact them directly and express your interest. From the first few emails, you should get a pretty good feel about who is a genuine coach i.e. if they’re just asking for payment after one exchange, you may want to hang fire. Feel free to contact previous or current clients as well for further information. Recommendations speak volumes, however it is also interesting to see why some have left the coach.

As you have already mentioned, you have worked with coaches in the past and had some unsuccessful matches, however I don’t think you’re being too picky in the slightest. You are paying this individual for a service and if you, as the consumer, do not feel you are getting your money’s worth then you are entitled to look elsewhere. Just be realistic – a lot of people think their coach is personal to them and literally waiting hand and foot on them. Coaches have multiple clients and do have their own lives as well, however a good coach will prioritise your needs during comp prep and the day of competition. Sounds obvious, however a lot of people fail to acknowledge this.

Good luck with the hunt – let us now who you decided on.

Instagram: samking104

[Sam King]

A decent hit of carbs and a versatile ingredient that goes with tons of protein/fat options – what’s not to love? Think the Atkins/Southbeach carb phobia still lurks around sometimes and the demonising of bread in the media, however as the ladies have already pointed out if it sits and digests well, then you’re all good. Bagels are a fab daily source and dense in macros. Question is – savoury bagel or sweet bagel?
_________________________________________
Comp history:
NPA South West 18th August 2019
– 1st: NPA South West 2019 Novice 1st Place, 3rd in the overall
– Best Male 1st Timers and best transformation male

NPA British Championships 27th October 2019
– 2nd place, Novice class
__________________________________________________________________________________________
Lifetime natural
Journal – Road to First Comp
Instagram: samking104

no brainer here sam… sweet all day long[/quote]
@jimmytonk1 woah, woah, woah – a very open and shut statement my man. I’m undecided- sweet with jam is always a winner, however the savoury option being chicken, avocado and turkey bacon. Whatever the choice, eat as two separate halves right @giantjohal ????

Instagram: samking104

[Sam King]

Sounds obvious, but is it possible to get up slightly earlier so you have time to consume a whole meal 60-90 mins before your session? In that time it will also give your body a chance to wake up and give you a good amount of time to hydrate leading to a much more productive session.

If it isn’t possible to get up earlier, get the carbs in your pre-bed meal as mentioned above and sip your intra on wake.

Instagram: samking104

[Sam King]

A decent hit of carbs and a versatile ingredient that goes with tons of protein/fat options – what’s not to love? Think the Atkins/Southbeach carb phobia still lurks around sometimes and the demonising of bread in the media, however as the ladies have already pointed out if it sits and digests well, then you’re all good. Bagels are a fab daily source and dense in macros. Question is – savoury bagel or sweet bagel?

Instagram: samking104

[Sam King]

A few days into offseason and appetite is through the roof. Definition is slipping away, however I am more than happy with this as it’s necessary to make the much needed improvements I seek. Personally I see it as once you have done the journey to Shredsville, you should be able to attain it again albeit with a much better package. Really looking forward to embracing this part of the process.

First pull session of the new split

No Ronnie Coleman poundages just yet, but setting myself up and ensuring execution is on point as well as feeling the muscle working throughout. Sounds obvious, however in the depths of prep and in the attempt to retain muscle then form can slightly be off to continue smashing the logbook. Obviously execution and connection are the primary factors, weight second but prep brain is a different kettle of fish. Anywho, the bar has been set.

Current supp routine as follows:

On wake: Greens powder, 1 lemon, pink salt, glutamine and apple cider vinegar
Meal 1: multivit, 2iu vitamin D, 500mg curcumin, 1g Omega 3, 1g evening primrose
Pre workout: 7g L citrulline, 3g taurine, 4g Beta Alaine, 3g L-arginine, 1g AAKG
Intra: Peptopro, EAA, HBCD, creatine
Post workout: 1 serving of Halcyon
Meal 4: multivit, 2 iu vitamin D, 1g evening primrose
Final meal: multivit, 1 iu vitamin D, 1g Omega 3, 500mg curcumin

Vit D is currently split that way due to the dosages I have, however the next tablets will be 5000iu in one serving so just the one daily. Will be looking to introduce further supps down the line once finances permit.

First official check in tomorrow with the Boss so will see if she recognises sporting my chubby cheeks. Legs tomorrow as well and plenty of new movements to keep me entertained so looking forward to it. Also have a deep tissue session booked in the evening to ensure I’m ticking over. Will likely focus on my upper back, primarily the traps and rhomboids as find they tighten up. One thing I have noticed that I need to address is my posture. Naturally I hunch forwards whether I’m standing, walking, sitting down etc. I work a desk job so that adds to it, but I’ve always slouched. Obviously this isn’t ideal so I’m working on consciously walking tall, shoulders back, chest out. Really quite difficult as have to make a real conscious effort. Will be focusing on stretching.

Instagram: samking104

[Sam King]

110×25 on Squat… I bet you felt that one!
Nice log mate, look forward to seeing your progress into the new season

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Insta: william.hinton.95

@willhinton2 Haha you bet. Was aiming for a set of 15 to ease myself back in. Clearly Got carried away.

Cheers bud. Looking forward To seeing how it all unfurls.

Instagram: samking104

[Sam King]

Firstly, don’t compare yourself to the above genetic phenomenon. They could literally do anything and grow. Ronnie and Kevin trained intensely syre, but they were following high volume – Ronnie did everything twice a week, trained 6 days.

Could they have been better if they adopted lower volume preached by Yates, Mentzer, Dr Scott, Jordan etc? We won’t have a definitive answer to that, but likely they may have. In terms of volume, I do believe lower volume, higher frequency is the best route. Take a good look at the Trained by team. Someone like Oscar is almost unrecognizable. Ditto for Joe,Jamie and Ryan – all achieved in a short timeframe.

Higher volume may have its place down the road for refinement and reduced chance of injury in experienced competitors, basically 1% of the training population. For those individuals it is all about refining and maintaining.

It all boils down to applying yourself and getting in the mindset that you have 2 or even one working set to trigger growth. Fluff it up and you’ll have to wait until next time. Training to failure has always made the most sense – what better way to signal to your body it needs to grow?

Instagram: samking104

[Sam King]

First session back on Saturday and my plan wasn’t quite ready so threw something together for the session. Was as follows:

Seated ham curl – 55kg x 9, 50kg x 15
Leg press – 400kg x 12, 430kg x 6
Barbell squat – 110kg x 25
Smith glute bridge – 100kg x 15, 120kg x 12
Lying db curl – 32kg x 26 reps
Adductor, frog leg press – 220kg x 24 <cluster set 6 x 4>
Abductor – 80kg x 26 reps <cluster set 6 x 4>
Hanging leg raise – 2 x max reps
Incline db curl – 16kg x 14 reps, 16kg x 12 reps
Horizontal calve raise – 100kg x 15, 14, 13

After not training legs for two weeks, it was a surreal experience and everything felt heavier yet smoother if that makes sense? Obviously a drop off of performance but not concerned as setting the foundations ready for the main phase to kick off.

First official session from the boss on Sunday and it was push. Again, more concerned about initially connecting with and feeling out the movements before loading up. Plenty of time to do that, but want to be sure the standard and execution is set first. Session as follows:

Flat machine press: 130kg x 7, 120kg x 8
High incline db press: 36kg x 8, 36kg x 6.5 reps
Dip: 45kg x 7, 30kg x 13reps
Standing cable flye: 6 plates x 15, 15
Incline cuff raise: 6 plates x 10, 8, 4 plates x 16
Single arm pressdown, single – 4 plates x 13 + 7 + 5 <RP set>
Single db preacher – 20kg x 15, 13
Dual cable curl: 8 plates x 15
Kneeling rope crunch: 10 plates x 30, 30, 30

Not a bad session at all. Flat press did strain the shoulder a tad so will keep a close eye on this as may be the movement just does not agree with my body. Give it a fair chance, evaluate and then make an informed decision from there.

Big pull session today and the Trap bar deadlift is coming out to play. Will post diet updates later.

Instagram: samking104

[Sam King]

Offseason has begun and prep is officially underway for 2021. Overall goals for this are as follows:

-smash that mutherfunkin’ logbook to pieces and become the strongest yet
– work on posing and posture
– carry the intensity and mindset from my comp prep over to the offseason phase

In terms of goals they are as follows:

– Place top three in a class division
– Win a qualifier
– Top five at a Finals in my class
– Represent and compete at the WNBB

Lofty ambitions for sure so to achieve them, nothing has to be left to chance. Smashing that out in one season would be beautiful and if I want to make that a reality, the work starts now from the moment I open my eyes to when my head hits that pillow with everything in between. Under no illusion that this is going to be a very difficult goal, but I have to aim high as your output should be reflective of your goals.

Instagram: samking104

[Sam King]

Right then – the annoying rambler is back after a bit of downtime.

I’ll be using this log to document the next phase of my competitive journey so feel free to read along and ask any questions. This log is primarily to track my journey and see the progression, primarily for my benefit but if anyone gets any value or enjoyment out of it then that’s a bonus.

Ok, a little bit about me. Full background is available in my previous log https://www.trainedbyjp.com/forums/topic/road-to-first-comp/ if interested. 2019 was the first year that I committed to a full contest prep and actually got stage lean. After much research, I settled on competing with just the one federation and that was the NPA. As I’m a lifetime natural, it made the most sense and perfectly matched my ideologies especially for my first year. Until you truly experience a comp prep all the way through, you will never know what you are capable of.

Initial plan was just to compete and enjoy the experience with no real aspirations or expectations as it was my first time. First show was the Southwest show 18th August where I placed first in the novice category. I also won the best male transformation and best first timer trophies as well as placing third in the overall lineup. From going with no expectations to placing 3rd in the overall, winning my class and taking home three trophies something clicked. Maybe, just maybe I’m a bit more competitive than originally thought and I may actually belong on the stage.

After a week off, I decided to compete in the UK Championships on 27th October where I placed 2nd in the Novice category. A very close second, but credit where it is due – the winner looked top notch and had come in off a string of several wins whereas this was my 2nd show ever. Very happy indeed – two shows, top two both times.

Sooooo, the plan is to use the remainder of 2019 and 2020 to lay down some mutherfunkin’ new tissue with the aim to compete in 2021. Next year I want to focus on the OH as we are getting married in September and as we all know, bodybuilding is not a solo endeavour in the slightest. As much as I love bodybuilding, the OH is my world and not being into bodybuilding/training has made the last year a rather selfish pursuit to a point. She has been absolutely amazing so 2020 is dedicated to her. It’s handy that this is also the year where I’m laying the foundations for 2021.

I’ll post some more updates later with regards to current setup, diet, thought processes and anything I can conjure up from my verbal diarrhoea. Very much looking forward to this phase.

Instagram: samking104

Road to first comp

[Sam King]

Logbook progress for sure is the best indicator of long and short term progress by far. If you did 100 sets of 100 on the squat or ran a marathon, you’re going to have DOMS. Will you grow from that stimulus? Unlikely.
We all have body parts that are more readily sore, but I have found increased frequency leads to reduced DOMS and far better recovery. Only exception is going back after a week off or introducing new movements. You’ll be sore, however the body will adapt and recover rapidly.

Instagram: samking104

[Sam King]

Good Morning

Been a lovely couple of days and feeling pretty good post show. So, results on Sunday – managed 2nd place in the Novice class which I am absolutely thrilled with. Two shows, top 2 each time in my class – pretty damn successful first year as a competitor I’d say. Now, initially I was a tad disappointed stepping off that I didn’t win as anyone who otherwise is lying. It didn’t take long for me to turn this into a positive as I was against some fantastic physiques and the quality was top notch – I was really pushed which is exactly what I needed. The whole point of the finals was to expose myself to a higher standard and this was exactly what I needed. The over 60s class was insane and the over 40s were just another breed as well as the weight classes of course. In my class the winner was coming in off a very successful season and had quite a few wins on his belt so to come a close second to that – I will bloody take it. Really nice guy and really look forward to facing off again one day, as well as following his progress.

So, the day itself – slept well the night before and had my first meal which was ground rice, apple, nut butter and whey. Check in was an hour later where 60g ground rice was added to my subsequent meal – 50g chicken, 40g nut butter. Mixed it together for convenience, can’t say it’ll be an offseason staple. Needs must and getting it down the hatch. After pottering around for a bit, we ventured out and loaded the car up aiming to arrive to the arena for 9:15. The OH looked stunning in her show day outfit, however as she sat in the car one of the straps on the dress snapped. I suggested a denim jacket – compliments the outfit and covers the missing strap, win.

Arrived at the venue and unloaded. Scoped out the area for the priorities – toilets, tanning room, changing room, pump up pen, athlete check in area and a spot to spend Corinne some check ins. Got some seats sorted and then just chilled out. After a tan touch up, bit more grub and check in stage time was drawing closer. Meal prior to taking the stage still included ground rice. Backstage – pump up and see my competition for the first time, everyone looking top notch. Just carry on and do my own thing. I was the only one backstage alone – Barry no mates, but just honed in myself and reminded myself that everything I had done not only since the start of prep, but since I had touched a weight was about to be showcased. A square of dark chocolate melting in my mouth while pumping up, sooooo good.

Showtime – we were called out and put to work. Was moved to the centre pretty quickly so always a good sign. Posing is definitely my weakness and a key factor that I will be addressing this offseason. Prep for the next competitive season starts now. Anyway, individual routines all done and back on for the final comparisons + posedown. Now, it’s only my second time on the competitive stage but this felt far more natural than the first time and apparently I looked at home that time. I’m not a showboater, nor am I an attention seeker. My natural nature is to keep myself to myself and go along my business.

After the results, stuck around and spoke to a few people. The winner of my class, as previously stated, was such a sound guy and invited me out with his crew for Turkish food. So tempting, but had arrangements with the good lady and my mum who travelled up – bless her heart. Was an absolutely massive deal for her to do it as it was a five hour journey and her friend drove her all the way from Bournemouth to Middleton on the day – what a friend. A few of the experienced athletes gave me great compliments and feedback. A very tricky and sensitive time after competing as you’re sometimes at your most vulnerable. I have to say I saw and heard a few individuals who were not satisfied with their placings, but I called their placings from the audience and I’m no judge by any means. If you didn’t win, you simply were not good enough – period.

Accompanied my mum and her friend back to their parked car where I was presented with a homemade lemon cheesecake. Now, my mum’s friend has her own baking business and supplies to several high profile clients including 5 star hotels so I don’t even need to go into detail. Such a lovely gesture though. Nipped by our accommodation and dropped off everything + freshened up a bit. Decided to walk to the restaurant as only 15 mins away. Went to West Ivy which was splendid. I opted for Chicken and Waffles that had maple syrup, served with a side of peanut sauce. So, so, sooooooo good. Tried some of the OH’s 4 cheese pizza too – subline. Some of the best pizza I have had in a long time. No pudding, but located an ice cream parlour. Plan was to get a few scoop to accompany a slice of cheesecake and some chocolate mint birthday cake from the OH’s 30th the previous week. Popped the cake in the microwave to slightly melt it and then served along the cheesecake. Icecream was the following – coconut, Ferrero Rocher and Malteser. Only had a smidge of all three just to accompany the pudding. Absolutely amazing and didn’t stick around long. Spent the rest of the evening and just chilled out.

Next morning, woke up refreshed at 6 and slept the entire night. First meal of the day was a bowl of porridge with two Weetabix, made with milk and a few mini Reece’s mixed in with some apple. Perfect for the morning as it was bladdy cold up north. Did a sweep of the place and packed up the car. On the way back, decided to stop for brekkie at the services. Decided on a place called Leon – amazing food. Got a big breakfast which had avocado, sausage, bacon, eggs, beans and mushrooms. Spot on. The OH had smoked salmon and egg bagel, which was equally as good. Wondered over to WH Smiths and eyed up their Krispy Kremes, then decided on the following three – Lotus Biscoff, Strawberry shortcake and chocolate brownie. With our precious cargo, went over to Costa and I opted for a Black Forrest Gateau hot chocolate. What a treat indeed. Yes, we ate all three doughnuts, however all were halved so only 1.5 doughnuts consumed. Damage control… that’s my excuse and I’m sticking to it.

Back home I decided I fancied a roast dinner so swung by Toby Cavery and opted for their takeaway option. The takeaway box was pitiful – went to the carvery and was given my meat + massive Yorkshire which took up over half the tub. Decided to carry that separate. Filled the tub with roasties, mac cheese, stuffing and veggies, Now, the lid was balanced and the Yorkshire on top so waddled my way back to the car and transferred half of the contents to another Tupperware tub. Being a bodybuilder pays off.

Arrived home and polished it off, but that meal sat heavy so had to sleep it off. Awoke later and got ready for date night. The OH and I had decided on an Indian restaurant. Got some NEAT in as elected to walk the 20 mins or so. Hands down one of the best meals I have ever had – period. Service was impeccable from start to finish and the food was top notch. Did not sit heavy at all like most Indian meals do, so so good. Back home – the OH made me an alcoholic beverage called a Godfather which consisted of JD, Amaretto and Diet Coke. I don’t drink so was a nice little treat, alongside my slither of lemon cheesecake and cookies and cream icecream.

So that bring us to today – one more day of eating what I fancy and to be honest, looking forward to getting back to my routine, but do have a couple of nice meals planned. For breakfast I had avocado on toast with two golden yolk eggs and mixed veg, served along some homemade French toast. This lovely side had the following: nut butter, blueberries, banana, a sprinkle of granola and some chocolate mint whey as a paste drizzled over. The bread was a chocolate loaf as well so such a good meal, but not overly calorific as I’m quite sparing with the denser items like nut butter. Next meal was 200g Greek yogurt, 30g whey and 10g of Reece’s, around 5g of fat.

Lunchtime plan is an Italian – 5.95 for a pizza with two different toppings, bargain. Dinner will be Monty’s Burger Lounge so you can guess what I’m having there. Went for a big walk first thing this morning to give the body a kickstart and am generally going to be quite active today, not that I’m trying to offset any of the damage but it just makes me feel better.

As usual, I have rambled on and on but it’s my log and my journey so thank you to anyone who has read even one word of it. I’ll be looking to close this log by the end of the week and starting up a new chapter, ready for the next phase. For now, I’ll continue to post my ramblings here. I’ll make a fantastic old man one day haha.

Instagram: samking104