Starting point, goals & upper body.

Today's main focus points were: set goals, create a workout & nutrition plan & do a short upper body workout to get back into the swing of things.


19 March 2020

Muscle groups
  • Arms
  • Chest
  • Back

Let's see the starting point

These image are my starting point from the 19th March 2020. Obviously this is not a great starting point, but my aim is to get back into the shape I was in before (pictured in the next section).

19 March 2020 - Weight: 90kg / BF: 20%

What's the goal?

The main goal is to get back to the shape that I was in January 2018; however, I would like to see if I can push past this. Ideally I would like to acheive the BF% of 6% and keep my arms above 16", calves above 15" & thighs above 26"

Me in my best ever shape - January 2018

March 2018

March 2019

The last time I was in good shape - March 2019

The workout & nutrition plan

The plan is actually quite simple; work each muscle group twice per week, make sure to do a minimum of 20mins cardio per day, join in with social sports (once coronavirus has gone) & eat clean (I have created a base diet which I will mostly stick to - below).

  • Meal 1: scrambled egg whites, smoked salmon, burgen bread & butter
  • Meal 2: protein oats
  • Meal 3: BBQ pulled jackfruit slider burger
  • Meal 4: Almond milk, whey powder & a banana
  • Meal 5: Lentil & bean burger, quinoa, bulgar & spinach
  • Meal 6: Chicken & vegetables stir fry
  • Meal 7: Whey shake

19.03.20 - Upper body

Normally the workout section will be towards the top of the page, but as it's the first post I figured some background imformation into me woulf be useful. Anyway below is the upper body workout that I did for today targetting my arms, back & chest.

  • 3 x 8 chin ups
  • 3 x 8 push ups
  • 3 x 12 ez bar curl
  • 3 x 8 ez bar extends
  • 3 x 20 band rows
  • 3 x 10 band flyes
  • 3 x 20 band curls
  • 3 x 20 band extends