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At the time of set up Chris was 19 and had been training for about 3 years.
Chris Writes here for you. See forum also. E.mail link	Nov 12th. (2001) I've joined back at Powermill now and am in serious training again, and going on the sunbeds as I didn't get a great tan on my hols. So I am going to take some pics tonite and I will take a set every month to show my progress. I will also post what my training schedule is so others can see what I am doing.
How and why I started
I am still doing my weight training, but it is mainly press ups, (pecs and triceps) pull ups (lats) and situps (abs) as I need to improve all these aspects to gain entry to the Royal Marines. Successful on that count!
Sam not Chris.	The pic of Sam (left) is approximately the same build as Chris at an earlier stage. Oct 1st. 2001 I've just visited the site and I was wondering how do I enter info onto my page. and I would be happy for people to email me, although my training has changed. I am doing more fitness ie running, swimming, cycling and indoor climbing. but I would still be glad to give training advice and pictures on the site. Chris. Current diet info see below (Aug 15th 2002)
Sergey Litvinov (at 19)	Remember that Sergei has been training seriously since early teens, whereas Chris has also been busy with studies. I'm e.mailing Sergey again shortly to see if he has any earlier shots to share with us. Afraid the e.mail bounced! That's one aim of this site, to show how a guy has developed. Chris's Stats below 15th August 2002 Height Age Weight Waist Chest Thigh Biceps Calf Neck 5,11" 19 82k 32-33" 42" 23" 14.5" 15.5" 15"
Uk Group	Nov12th. I tend to tell beginners to use machines as it accustoms their body to lifting weight and it will also help them with their form for when they do progress to free weights and heavy lifting. Also machines are good to use in curcuit training as you dont have to set up the benches and you can change resistance quicker than on a barbell or dumbell. Some Machines are very good at isolation. Take bench press. It works the chest, the front shoulder and your triceps, whereas a chest press machine will isolate on your chest rather than the others, but if you want to build strength and mass, use free weights. Patrick When switching to free weights start lighter than with the machine, particularly if you are alone.

Other info. Part 1	Current Diet (aim = to gain muscle)
The aim of the diet is a high protein, high carbs and low fat diet which supplies me with enough energy to complete my training. So what I'm trying to say is that I'm trying to put muscle on, lose my gut and still be able to get up at 630 am and have enough energy to last till 8.30 when I finish my training. (leading to the Marines in November)
Yo PK I have changed my diet a little. I'm not a strict as I used to be and now I stock up on my carbs, ie pasta and rice. Below is my basic diet. I swap and change all the time or even when I want I'll just nip down to mcdonalds. 700am: - Breakfast Bowl of cereal, 2 egg whites scrambled, half tin of beans and 2 slices of toast I do my cardio session now. 930am: - Protein drink (pro mass powder 2 scoops, 500mls of orange juice, 500mls of skimmed milk, handfull of frozen fruit, 1 table spoon of flaxseed oil) 1100am: - I go to the gym. 30mins speed/endurance training 1 hour weights circuit. 1230am: - I eat some tuna and pasta after my training (as I want to get most of my protein and carbs from real food rather than taking protein drink instead.) 300pm: - Protein Drink (as above) 530pm: - I eat a chicken and rice/noodle based meal ie chicken curry sweet and sour chicken etc. I have a big portion of rice as I will burn it of in a min. 600pm: - I go for a walk up to Tandle Hill in my boots which I have to break in b4 I go to the marines. So this is why I eat alot of carbs as I will burn around 750 by the end of the walk. 830pm: - I eat a prawn/tuna/chicken salad with minimum carbs but lots of protein as your body cant process carbs while you sleep it turns into fat (which we have enough trouble with) and during the nite is when your body produces the most growth hormones so the protein will be used to aid in the repair of your muscles. This diet might sound a little obsessive, but it works and I have put on nearly 2 stone (10 kgs+) since the end of March. I don't take any extra supplements ie creatine etc. as if you eat the right food your body will produce then naturally. hope this is ok Chris

Other info.	Suggested workouts.	My training history.

Bigger or simply better toned?

The use of weights can have these two effects.