John Hodgsons' SUC JAN 2012

This is the start of my 12 week SUC. I took part in a 4 week body transformation challenge back in September and got some amazing results so I am going to use the same strategy this time. This will involve a complete detox for the first 4 weeks of all toxins. No alcohol, no caffeine, no wheat or gluten, no processed foods, no sugars and no sweetners. There will be 1 exception to this and that will be whey protein isolate which does contain dairy obviously and sweetners (I refuse to pay the sky high prices for organic).
 
The diet plan that I will use will be essentially a low carb CKD. For 5 days or so my meals will be very low car (Green leafy veg, meats etc) and when I feel a little warm out I will have a carb loading phase. However, this will be from relatively clean carbs such as Sweet Potato.
 
Supplements:
Sodium Bicarb- first thing in the morning and before bed. This will help alkalise my body an aid fat loss.
Greens Drink- aids fat loss, loaded with minerals and speeds up motabilism
Glutamine- before and after training for muscle recovery
Creatine-
Vitamins-ZMA, B1, B2, B6, D, Multi vit, C, odourless garlic, Saw Palmeto
Fish Oil
 
The aim will be to reduce my body fat from 18% to 10% over the 12 weeks. All body statt's will be getting measured am on Monday morning when the pics are taken. I will use a training regime of interval training in the morning and weights in the evening. Weight sessions will be in the 10-12 rep range with drop sets and supersets. 
Here's what I'll Eat:

Another keen one!

You already look a beast in your avi mate! Who's the skinny white runt??

Make sure your D is D3 and add in some CLA

Good luck, I'll follow

hahaha, thanks for the advice and following :)) 3 more days to go, the thread has been bookmarked so I can do daily updates. Any pointers along the way will be appreciated.

Cheers

Woke up fresh this morning after a heavy night on the drink yesterday. Diet consisted of a McDonalds breakfast, Chicken club baguette, coke, caramel short bread, shoulder and tricep workout followed by a whey isolate shake. Went out for my mates 30th last night, sank 4 Peroni's at the meal with stuffed perppar starter and a hot chicken main. Then drank another 5 bottles of Peroni on the club. It's her party tonight then once I wake up tomorrow the SUC will begin! Bye bye eating poor quality junk food :))

Pics are up :) Meals are prepared for tomorrow,
6 am protein shake
7am bootcamp training- burpees, squats, planks, press ups, lunges etc.
8am- protein shake, Glutamine
9am- black berries, almonds, brazil nuts, almond butter, greek yogurt
11am- home made chilli con carnie, spinach
2pm- as above
4:30 pm- train back and biceps
5:30 pm- protein shake
6:30pm- grilled chicken and spinch
9pm- as above
10:pm- protein shake and bed

Well today went well,
9:00am Protein Shake
11am and 2pm Home made Chilli and Spinach
16:00 Protein Shake
16:30 Trained shoulders
18:00 Home made chicken nuggets on a bed of spinach
20:00 Greek yougurt, Almond Butter, Almonds, Brazil Nuts, Cinnamon
21:30 Sodium Bicarb and water

Yesterdays meal plan was pretty tight:
9am: Protein and flax seed
12:00 Home made chicken nuggets
15:00 Stewed steak
18:00 2 Lean Mince burgers, 5 eggs whites and 2 whole eggs
 
Didn't train yesterday as it was pay day and I went shopping :)

Ok. So today I did my measurements, this is what I got:
Weight: 204lb
Body Fat Est: 18%
Chest: 44inch
Arms: 14 Inch
Hips: 37.5%
Waist: 36 Inch
Thighs: 24Inch
Calves 16.5Inch
Forearms: 11.5Inch
Shoulders: 51Inch
Height: 5'11

Todays meals will be:
Breakfast 0700: 2 lean mince burgers, 5 VL egg whites, 2 fried eggs.
12:00 2 Burgers, lettuce
15:00 Training Chest and Tri's
16:30 Chicken breast and green veg
19:00 Chicken breast and green veg.
 
I know I have had way too many burgers in my diet over these 2 days but I'm in Ketosis :) no seriously, I just didn't have any other food defrosted. Not a good excuse and it won't happen again. Going to plan each day in advance from now on :)

Good going so far mate!

Well I ain't done many updates for a while as I've been really busy with work and other things. The last two weeks have gone really well Monday to Friday with both training and diet but then the weekends have been pretty crazy with parties. I'll be out again Saturday night as my friends are coming to visit and I know if I want the results I need to give up the alcohol. My meals are pretty standard so I'll put detailed examples on here now and when I eat them I'll just use a short hand of what I've ate. I'll also add pictures of them when I have access to my home PC...

Workouts:

My workouts are staying pretty much the same throughout although I am going to try and increase the weight or at least maintain what I can lift now.

All exercises consist of 3 sets of 10 reps and the final set will always be a drop set. Sometimes several sets may include a drop set depending how my muscles feel.,

Chest:
Incline Smith Press 50kg
Decline Smith Press 60kg
Incline Flys 22:5Kh
Cable x over 30kg

Triceps:
Rope pull down 30kg
Z bar skull crushers 25kg
Kick backs 12kg
Reverse pull down 20kg

Back:
Straight arm rows on lat pully 30kg
Wide arm pull ups 8
Bent over row 17.5kg
Dead lifts 70kg
Reverse flys 12.5kg

Biceps:
Z bar curl 12.5kg
Reverse z bar curl 12.5kg
Rope curl 30kg

Shoulders:
Side raises 10kg
Press 22.5kg
Front raises 10kg
Shrugs 27.5kg

Legs:
Squat 50kg
Smith machine lunges 10kg
Romanian dead lifts 40kg
Sumo squats 40kg
Calf raises 40kg

Ab and core work will be done after most sessions. They will be split something like this...

Day 1- chest and tris
Day 2- legs
Day 3- back and bi's
Day 4- shoulders
Day 5- rest
Day 6- repeat

This is an example of how a week will look but as I work shifts I sometimes have more than 1 rest day and I may have a rest day in the middle of the block of 4 if I feel like a need one.
My plan is to also include some HIIT training in the morning which will be 20-30 mins of short sprints for 1 minute and 2 minutes walking or slow jogging.

Meals:

Breakfasts-

Burgers and eggs. 2 lean minced burgers from my local butchers, 4 egg whites scrambled and a whole egg friend in coconut oil.

Omelette. I always use 5 egg whites and a whole egg for my omelettes. It always varies what I add to them but usually includes chilli flakes, chilli powder, paprika. For the fillings I use mixed peppers, goats cheese and sometimes add chicken breast.
I also sometimes make sweet omelettes where I'll add blackberries, raspberrys, cinnamon and serve with a table spoon of Greek yogurt.

Bacon and eggs. Same as burgers and eggs but with bacon.

Main Meals that I'll eat anywhere between 11:00-20:00 hrs.

Homemade chilli:
Lean mince, chillinpowder, chilli flakes, paprika, corriandor, tomato purée, garlic glove, chilli beans. I serve this on a bed of spinach instead of with rice.

Chicken pizza:
Instead of bread base I use a chicken breast, cover in tamato purée, add mixed peppers, top with goats cheese and grill. Again, served on a bed of spinach.

Chicken Schitzel:
Chicken breast rolled in a mix of flaxseed, chilli powder, chilli flakes, garlic powder, paprika, corriandor. I eat these with spinach again, mixed lettuce or steam bags of veg.

Liver and onions:
Once a week I am eating liver fried in coconut oil to which I add onions. Also served with steam veg.

Roast beef:
Roast beef rolled in sea salt and black pepper slow roasted in the oven. I might eat this with veg as a meal or cut it into slices to snack on.

Mackerel:
I'm not a huge fan of fish but in the later weeks I'll be eating more of it. Smoked packets from Morissons etc are the ones I'll be eating.

Snacks:

One of my favourite snacks is Whey protein, chopped almonds, chopped brazil nuts, almond butter, cinamon and mixed berries. This varies depending if I have all the ingredients are in but it's pretty high in fat. Got to keep the amount of nuts low too when on CKD! :)

Liking the idea of chicken pizza - I'll give this a go :)