Have decided to get this journal running to make me feel more accountable and spur me into making some progress. Have spent too much time spinning my wheels this year through lack of a clear aim so 2017 will aim to be more focussed in how I train. From the pictures it's quite clear I am carrying too much fat so will embark on a diet phase until I am in a better position and then reassess from there. Weight at the moment is around 228 to 230lbs but utterly hanging today and haven't had much to eat over past few days has largely been liquid sustenance. Training will be PPL but will be upping the volume in the sessions. Diet I am going to change around and get rid of the intra shake which was at 100g of dextrose and PWO typically was wine gums and protein shake. Diet as follows: M1: 6 whole eggs and 1 scoop of blended protein. M2: chicken breast, veg, pack of either quinoa/cous cous/Basmati rice. M3:chicken breast, veg, pack of either quinoa/cous cous/Basmati rice. M4:chicken breast, veg, pack of either quinoa/cous cous/Basmati rice. Train and 30mins PWO cardio PWO: 150g coco pops and protein shake M6: Protein shake and 40g almond/peanut butter. On a non-training day will replace the Coco Pops with something similar to Meal 2, perhaps with red meat. Cycle will be Test and some NPP and throw in some old tubs of Yohimbine I have lying around.