May
28
Progress has been steady, now at 15% fat and around 168 lbs 
More updates in June and training information.
I have entered Tom Venuto’s Burn the Fat Feed the Muscle Summer Challenge 2011, May 21st (As Paper) !!!!!
Check out the Burn The Fat Inner Circle site :-
May
02
Apr - 16% Body Fat
Progress has been slow but things getting back on track.
Weight 12 4, body fat 16%.
Have invested in a set of fat calipers to check body fat, much more consistent than scales for me.
Next picture post will be at 15% or less.
Mar
04
A difficult couple of weeks personally 
, training interrupted and diet slipped. Still around the 18% mark body fat but no weight gain or loss. Next update Mid March with hopefully more progress towards 15%.
Feb
06
Training a bit more often over the last two weeks, 4 evenings a week and deficit of 500-700 calories. Lost approx 3 lbs and around 2% body fat in Jan. At 12 8 & 19% body fat. More progress posts soon …. (pics next couple of days when back on server)
Jan
19
A couple of weeks gone by and training slowly added in, main work has been to reduce calories by 500 (to 1800) a day and eat more healthily – less ready meals and more fresh food, lost between 1 and 2 lbs and 1% body fat This is ok but could be better. Have been training couple of evenings a week for 30 minutes, mainly resistance exercises, press ups , squats etc. Full weigh in at the end of the month, hoping for 18% body fat, maybe time for a photo then !, training frequency and intensity to increase and calorie deficit (not total calories) to be set to 700-1000. (Equates to about 1.5 to. 2 Lbs a week weIght loss).
Rob
Jan
02
Hey everyone, its a brand new year 2011 !!!
I really want to get serious about my fitness and physique and now is as good a time to start as any, hence the update to this site (long overdue), I feel so guilty as I know exactly ‘what to do’ from my experience, training and knowledge.
I am going to start right now by aiming for 15% body fat by the end of February, not too concerned about muscle gain just now, but I plan not to lose too much. Right now I am at about 21%, 12st 11lb, I have been as low as 15% a year ago so I know I ‘can’ do it.
Motivation is the key, someone said to me once on motivation…..
‘You are either pushed by circumstance or pulled by your dreams’ - very deep.
Over the coming months I will be working hard both to train and diet, as I know I should and keeping this blog updated as often as I can. Hopefully will be helpful and motivating to everyone.
To help me I will be posting progress photos, write some articles to share my knowledge as well and a chart of my progress and my training programme.
I will also post some useful resource links and maybe a few products for you to check out.
Good luck to everyone in 2011.
Rob
For things to change, you have to change.
