Back on Track! **** You Ankle! (6 Week Progress Pics Page 5)

Not been happy with how I look or feel since I ended my 8 week cut almost 6 months ago. For some reason I am nowhere near the weight where I was before I started that cut. Apparently I'm now 92kg, which sounds about right considering my ridiculous eating habits in work. 
 
2 shifts- either an early (7am til 3pm) or a late (3pm-11pm), rarely do I get different to that although it can happen. So I've had to devise quite a few different eating plans, one for my early shift, one for my late shift and one for my days off.
 
I won't bore you with those details I will just update this thread with needless pictures, gains and any changes. 
 
I'll get some pictures up later on today so you can all get an idea of my shape and what 'muscle' might be hiding behind there. 
 
If there was ever an opportunity to be successful here it will be through the help of you guys. 

Generic good luck message all up in your face mate 
 
...seriously, good luck mate.

mate the more detail in a journal the better imo, plus it gives others the opportunity to comment on what you're up to, so go ahead, bore us with the details!
 
quick caution, think it's too early for pics mate, see the other thread
 
good luck

2 very quick replies - cheers gents!
 
Ok so it's too early for pictures, let me get my diet up instead. So basically it's 7 small meals a day, and it works out about ideal for a 92kg man. Obviously it's not perfect, so if you guys want to throw me some advice then please do. 5 meals will be consumed at certain times of the day, and 2 meals will just be eaten when appropriate.
 
MEALS
Breakfast                                                                             Meal One
40g Whey,  40g Oats, Blueberrys or Grapefruit                   1 can of tuna in spring water
1 cup green tea                                                                    small salad (tomato, lettuce, cucumber)
Multivitamin                                                                          1 handful almonds
                                                                                             1 fish oil capsule
Pre workout                                                                                      
Chicken Breast                                                                      Meal Two
1 Medium Sweet Potato                                                        100g Turkey
                                                                                              100g Vegetables
Post Workout                                                                        1 tablespoon peanut butter
40g whey, 20g dextrose                                                                               
 
Post, post Workout
75g brown rice, 6oz chicken, lots of vegetables.
1 fish oil capsule
1 cup green tea
 
Pre-bed
200g cottage cheese
handful almonds
 
Supplements will be straight forward, ON 100% Whey, some dextrose from morrisons and a pre-supplement drink. I have some Muscle Pharm Assault left over but after I finish that I will probably switch to NO Shotgun by VPX.
 
Multivitamins, again I have some AnimalPaks left over, I'll finish them and probably move to something a little less throat-numbing, probably ON's Opti-Men.
 
Fish Oil Capsules are by Natures Best. 

Just so some of you understand just how difficult this cut is going to be, here are my 3 meal plans. It will be difficult to keep to the specific times stated because there will be so many factors affecting the timings, i.e. how busy it is in work, who's using what in the gym, what time i'll actually get out of work etc!! Arrgggh I'm getting emotional just thinking about it.
 
Daily Routine – Sad face.
 
AM (7-3 SHIFT)                                                                 PM (3-11 SHIFT)
 
-          Wake at 6.00, Breakfast at 6.30, Work at 7.           - Wake up at 6.00
-          Meal (1) at 9.15                                                       - Black coffee, 45 minute run
-          Meal (2) at 12                                                          - Breakfast at 7
-          Pre workout meal at 2.30                                        - Pre workout meal at 9.30
-          Weights and cardio at 3.30                                     - Weights and Cardio at 11am
-          Post Workout Shake at 5.00                                    - Post workout shake at 12.30pm
-          Post Workout Meal at 7.30                                      - Post workout meal 2.00
-          Meal before bed                                                       - Meal at 5.00
                                                                                            - Meal at 8.00
                                                                                            - Meal before bed
 
Days Off (Ahhh)
 
-          Wake at 7.30
-          Black Coffee, 45 minute run
-          Breakfast at 8.30
-          Meal at 11.30
-          Pre workout meal at 2.30
-          Weights and cardio at 4.00
-          Post workout shake
-          Post workout meal
-          Meal at 9.30
-          Meal at 11.30
 
Up next - Weightlifting & Cardio routines.

alright ASH bud  well mate don,t worry about things just go for it bud and as i said to u keep going don,t let it slip not even one day if u do then it,ll be 2 days and so forth till your a week down and u have waisted a week . . one thing u need to try is keeping the meals to a certain time this will help u alot with weight loss
i know what u r saying but i was stoppeing and eating out on the street when i was on my cut it,s a must to keep to time,s bud  

ah that's the sh1t mate, keep it coming I'll have a gander at it in the morn

Good luck WW, consider me subscribed!!!

Noticed your avatar is you at number 7 mate. You still playing? Currently trying a wild swing from number 3 to number 6, so might end up picking your brains throughout!

Good luck by the way, looks like a solid plan.

Ste, I don't suppose there's much hope sitting here dwelling on it, as you said I may as well just go for it! Cheers for all the help.

Walkie, plenty more to come yet! Pictures, gains, workouts etc ZzzzZZZzzz
 
Cheers OtF, i'll return the favour by subscribing to yours too.
 
Right, time to start this workout routine now...not even sure where to start! Ha. 

I'm on shifts too which suck for diet, 2 earlys (7-5) 2 lates (2-12) 2 nights (10-7) it's impossible to eat at specific times. Good luck with it :)

littledoose


I'm on shifts too which suck for diet, 2 earlys (7-5) 2 lates (2-12) 2 nights (10-7) it's impossible to eat at specific times. Good luck with it :)

 
I don't think eating is a problem, on a monday afternoon, saturday afternoon and sunday morning will be the most difficult because understandably they are the busiest times in a hotel.
 
It's just trying to drill my body in to getting up at 6am every single day that'll be the chore. 
 
Thanks for the post though :o)

no probs bud i,m here if u need me just give me a shout and the other lads will help u aswel bud

So just the three images then, as I'm really not sure what else I can show. I have absolutely no idea how to pose for muscle defining pictures!
 
So the first is from the front, relaxed. Unfortunately I realise I do need new boxers, but more soul destroying than that I have a case of gyno which will prove to be interesting when I post the final pictures in 12 weeks time!
Front relaxed

One from the back, again relaxed
 
Back relaxed
 
And one just so you can see the legs.
 
Legs!
 
And I'm afraid this is the best I can do for proof of date? Unfortunately I didn't pick up a newspaper this morning because quite frankly, I can't afford too!
 
http://img851.imageshack.us/img851/8821/datent.jpg
 
WEIGHT AND CARDIO ROUTINE 
  
Workout Routine 1 – Chest and Biceps                                  Workout Routine 2 - Back 
8-10 reps, 3 sets. 45 Seconds Rest                                         8-10 reps, 3 sets. 45 Seconds Rest 
  
Flat Bench Press                                                                      Deadlift / Hyperextensions 
Dumbbell Incline Press                                                             Bent Over Rows 
Smithy Decline Press – Every other week                                Lateral Pull Downs 
Flat Dumbbell Flys / Cable Flys                                                 Seated Rows 
                                                                                                Shrugs (Smithy / Dumbbels) 
  
EZ Bar Curls 
Isolated Curls 
  
Workout Routine 3 – Shoulders and Triceps                        Workout Routine 4 - Legs 
  
Seated Dumbbell Shoulder Raises                                          Squat / Front Squat                         
Lateral Raises / Front Raises (Superset)                                Romanian Deadlift / Leg Curls     
Reverse Lateral Raises                                                           Leg Press 
                                                                                               Leg Extension 
Closegrip Bench Press                                                            James's 3 minute calf workout 
Cable Pulldowns 
Dips 
  
In regards to the resting time I've set myself of around 45 seconds, I realise this is benefitial for most workouts, but for deadlifts, bench press etc should I be looking to extend that? All workouts that are optional ( / ) will be dependent on my mood. For example at the minute my lower back is awfully sensitive so if I'm not feeling up to deadlifts I will ease myself with some hyperextensions instead. 

Best of luck with reaching your goals mate!

Hoppy1975


Best of luck with reaching your goals mate!

Thanks mate. I'll need it given the already perfect technique by most people lol!

Good luck mate. Not sure if I've missed it but how tall are you?
 
About the gyno issue... I also thought I had gyno but looked into it more on this forum, alot of what people were saying is when you are carrying extra bodyfat, fat can store in your chest which makes it look like gyno. Mine definitely looked better when I dropped bodyfat.

Burney_1988


Good luck mate. Not sure if I've missed it but how tall are you?

About the gyno issue... I also thought I had gyno but looked into it more on this forum, alot of what people were saying is when you are carrying extra bodyfat, fat can store in your chest which makes it look like gyno. Mine definitely looked better when I dropped bodyfat.

I'd take a stab and say 6'2". 
 
Yeah I think that's the issue. I lost a lot of weight around 6 months ago and looked good in a t-shirt bought for me, now when I put it on the gyno is an obvious issue, whereas before it wasn't....
 
It will be interesting to see the results after 12 weeks. 

Would you believe it? Shin splints on my way to work this morning! Absolutely gutted. Looks like I'll have to sweat away on the cross trainer instead. 

What an awful start to this cut I've had. As the top post says, started getting shin splints walking to work this morning because I was running late and my fast walk - slow jog pace was obviously too much for my work shoes! 
 
Secondly, I didn't really "warm up" for my chest and bicep workout, other than 12x2 reps with 20kg barbell (flat benchpress) and so as I was doing my dumbbell incline my shoulder just went and was causing havoc, still is now.
 
Manned up though, got through my workout which lasted roughly 50 minutes then did 45 minutes on the crosstrainer, steady pace making sure my heart rate was above 135 at all times.
 
Diet has been pretty much spot on, didn't quite keep to the times I wanted but that's not a problem, never really went longer than 3 hours without eating - my biggest problem is condiments though! Just can't stay away from the BBQ & Nandos sauce. Sigh.
 
Onwards and upwards...