Commandos journal - Road to summer

Hi guys thought i would start a journal, more so for myself to keep track of everything but also to try and keep me motivated.
 
Background
 
Been training with weights for around 6 years, i used to want to just get huge, the largest i have been is around 18st around 17 in avi. i have really let myself go over the last 6 months and lost muscle and gained fat. Diet has been awful and training has been quite bad just been going through the motions and didnt train for most of december and just drank and ate loads.
 
Goal
 
I have a holiday booked for the 1st of August and i wanna be in good shape for that. I no longer want to be as big as i can be i am more interested in fitness and having low body fat with reasonable muscle zyzz physique would be my ultimate goal. so basically i want to have abs and a decent amount of muscle. 
 
Diet
 
my diet will not be super strict at this point i have cut out all rubbish and will be eating just under maintenance cals with moderate carb/fat and high protein. i will monitor and adjust how i see fit. 
 
example diet (todays)
meal 1 - oats with honey and whey
 
meal 2 - 1 chicken breast
              1 wholemeal pitta
              salad with lowfat mayo
 
meal 3 - 300g cottage cheese with pineapple
             2 x oatcakes
 
train
 
pwo - whey shake
 
meal 4 - 1 chicken breast
              1 wholemeal pitta
              salad with lowfat mayo
 
meal 5 - whey shake
 
Training 
 
i am going back to a full body routine 3x a week with HIIT for cardio between, an example would be
 
monday
 
morning
bench press 5x5
squat 5x5
deadlift 5x5
 
squash 45 mins in the evening
 
tuesday
HIIT 20mins
 
wedensday
front squats 12x3
bent over row 12x3
lat raises 12x3
dips 12x3
 
thursday
squash 45mins
 
friday
pull ups 8x4
incline db bench press 8x4
squat 8x4
oh press 8x4
 
saturday
HIIT 20mins
 
sunday
rest
 
This will change every week as i work shifts that change most weeks.
 
stats
weight - 14.11st
waist/love handles - 39inch (measuring the largest point around love handles, i wear 34inch trousers tho)
left arm - 15inch
right arm - 15 1/4 inch
left quad - 24 inch
right quad - 24 inch
left calf - 15 inch
right calf - 15 inch
 
current pic
 


 
very disappointed in myself after taking this pic. i didn't think i had let myself go so much  anyway it has given me the kick up the backside i need to get back in to shape.
 
If anybody wants to comment on training diet please feel free 

Update
 
Okay just an update. Im about 2.5 weeks in and all is going well. Diet has been mostly clean. I have been tracking cals using myfitnesspal app (very good free app) not had any alcohol all month.
 
Been training hard and not missed any sessions.
 
Im not cutting hard (yet) and i seem to be going in the right direction
 
weight - 14.5 stone so down 6lbs
waist - 38inch so lost 1 inch
 
This weekend is going to be a bit of a right off tho :( got a meal for my brothers birthday and im out on sat night getting yukky with the boys! 
 
heres a current pic
 

 
I know the lighting isn't the best but i wanna keep taking the pictures in the same mirror/lighting for comparison.
 

Diet as predicted was rubbish most of the weekend and got smashed saturday night. it has taken 2 days to recover (i hate getting old). Diet has been good today and will be all week, except saturday night when i will have a curry :D
 
Had a good session tonight tho, not doing full body this week due to how my shifts fall. so did shoulders and chest tonight.
 
weighted 20kg dips 8 reps 4 sets
pec-dec
high rep military press
lat raises
front raises
sit ups
 
will train back tomorrow or thursday then legs on friday. i also have 2 games of squash booked this week.
 
here is a pic after i trained.
 

 
I seem to be getting more shape now. im thinking of carrying on what i am doing through Feb then start getting stricter over march/april then full on cut diet may/june/july.
 
when i get very strict i am considering taking an epi or tbol course to help prevent muscle loss and harden me up. i have ran epi before and it seemed to also help with shifting stubborn fat.
 

Diet has been good this week.
 
dropped another 1lb this week. quite happy with that as im not cutting hard. so 7lbs all together.
 
did deadlifts today did 130kg for 8 reps and managed 140kg for 3 reps. i felt i could have got a single out a bit heavier but as its only about my 3rd deadlift session this year so i thought i will build up to it.
 
weekend shouldnt be to bad, im working days so food should be clean. i am going for a curry on sat night tho.

The difference in 21 days from your first picture to your last is pretty big mate. Good progress in 3 weeks!

Big difference between pics bud!! Good luck :~)

cheers guys, nice to know im on the right track.
 
i think its just that im training hard and eating plenty of protein and clean foods.
 
the first pic was about 2 months of barley training and when i did it was just going through the motions. also diet was awful just eating what i want when i want very low protein and hight fat/sugar.
 
it wasnt untill i took a picture and posted it on here that i realised how out of shape i had become.

Well done mate, nice changes between photos!

Thanks Dc77 
 
Just got back from the gym, had an awesome session. I felt so strong on my deadlifts. i changed my grip to over/underhand grip and i didnt need straps at all.
 
I managed 140kg for 6 reps with no straps.
 
i feel i could have gone heavier but i am nervous that i will over do it to soon and injure myself. i will try and get a video up so someone can critique my technique.
 
my goal is 180kg strapless for reps by the end of feb!

Just got back from training. I would appreciate some critique on my deadlift form. 
 
This was my 3rd working set at 140kg so my grip was shot, i feel i could have repped out some more but i was holding the bar with my finger tips by the 4th rep.
 
It wont embed for some reason http://www.youtube.com/wa...4&feature=youtu.be