DC77 2010 Shape Up

Hello Everyone and welcome - My 2010 Shape Up Entry
 
Goals - Cutting with any added muscle a bonus!
 
Stats -
age - 33 (today) 
weight - 13st 1.5ibs (as picture)
height - 5ft 6ins
chest - 45ins
waist - 37 ins
neck - 16.25ins
arm (r) & (l) - 16ins
thigh (r) & (l) - 24.5ins
calfs (r) & (l) - 16ins
 
Assistance - Cynostane and possibly some fat burners later on if needed.
 
Photos
 

All the best mate, glad i was lying on my side when i read your thread...

Good luck

Good luck bud

Good luck buddy

Good luck matey

All the best

Thanks everyone!

Monday 4th Jan 2010 - Day 1 - Week 1 - (last night)

Training

Front squats - 4 x 8 - 50kg
Bench Press - 4 x 8 - 50kg
BB Row - 4 x 8 - 42.5kg
Face Pulls - 2 x 10 - 20kg
X-Trainer - 15mins - Level 1

Plan for the first 2 weeks is to just get back into eating healthy and training. First exercise was supposed to be barbell lunges but couldnt get on with the technique so decided to substitute Front squats which I prefer.

As above first 2 weeks will be 3 full body workouts followed by some cardio. My shape up strategy is all about momentum. A bit like cards I am not going to show my hand straight away. If i come out of the blocks too quick with everything - what do I do when it slows down! My reckoning is that the next 2 weeks will show good fat loss with a return to training and good eating habits - I then have a few aces to throw when it slows down which I reckon will be after the initial break through.

Diet was very good yesterday, the basis of which I will post up once get it of my work computer.

Day 3 - Week 1

Training

Deadlift - 5 x 5 - 80kg
Push Press - 5 x 5 - 40kg
Pulldowns - 5 x 5 - 40kg
X -Trainer - 15 mins - Level 1

Diet still going great, although yesterday I could have probably have eaten a bit more.

I will be weighing in on a Saturday morning and taking a waist measurement to ensure everything is on track.

I've now got a cricked neck

All the best for the comp

Cheers RHF - Im not very good on Image shack!!

Week 1 - Day 5

Training

Squats - 3 x 12 - 60kg
Incline Press - 3 x 12 - 40kg
WG Cable Rows - 3 x 12 - 35kg
Decline sit-ups - 2 x 10
X-trainer - 15mins - Level 1

Diet still on track - weigh in tomorrow morning.

maybe 15 mins more on the x-trainer?

Week 1 - Day 6

Weigh In

12st 13ibs - (2.5ibs)

Waist now 36ins - (1ins)

classifiedbody


maybe 15 mins more on the x-trainer?

Thats the plan for next week mate, I have a tendency to go like the clappers at the start of a planned 'shape up' and then a couple of weeks down the line it comes to a stop I get pee'd off etc. My plan this time is to do enough to sustain constant loss for the 12 weeks.

Thats it mate too many people make massive drastic changes when looking to lose weight etc and it just isn't sustainable. 

My diet used to be terrible, i start making small changes to mine years ago, to the point where it is now, and to be hones to me it is just normal and easy to stick to.

westy19


Thats it mate too many people make massive drastic changes when looking to lose weight etc and it just isn't sustainable. 

My diet used to be terrible, i start making small changes to mine years ago, to the point where it is now, and to be hones to me it is just normal and easy to stick to.

Cheers mate, I just want to have a few options open when I start to stagnate otherwise I'll just end up on the beer and cakes again!!

Week 2 - Day 1

Training

Front squats - 4 x 8 - 60kg
Bench Press - 4 x 8 - 55kg
BB Row - 4 x 8 - 45kg
Face Pulls - 2 x 10 - 20kg
X-Trainer - 30mins - Level 1

This weeks plan is to up the cardio to 30mins after weights and reduce calories and carbs slightly on non-training days during the week - Tuesday and Thursday, hopefully this will keep me on track this week for another 2ibs.

Day 3 - Week 2

Training

Deadlift - 5 x 5 - 90kg
Push Press - 5 x 5 - 45kg
Pulldowns - 5 x 5 - 45kg
X -Trainer - 30 mins - Level 1

Diet has been fine, training going well.

Week 2 - Day 5 - Last Night

Training

Squats - 3 x 12 - 70kg
Incline Press - 3 x 12 - 45kg
WG Cable Rows - 3 x 12 - 40kg
Decline sit-ups - 2 x 10
X-trainer - 30mins - Level 1

Saturday Weigh-in

Weight - 12st 11ibs (-2ibs this week, -4.5ibs overall)

Waist - 35.5ins - (0.5ins this week, -1.5ins overall)

Pretty steady again, weighed myself yesterday morning after a low carb day and was 1.5ibs less which will be water weight. Waist is down which is good.

Plan for next week, is start cynostane, increase cardio for an additional 30mins on Saturday and Sunday. Cynostane is reputed to be calorie hundry so I plan to increase protein next week. Off days will be lower carb as last week but I will be keeping the protein a bit higher.

Week 2 - Day 6

Decline sit-ups - 2 x 10
X-trainer - 30mins - Level 1

Cheat meal tonight and a few drinks to wash it down.