Micky Harra's 2012 suc cut

 
This is my first suc and ill be using the palumbo keto diet for hopfully the full 12 weeks.
Probably make some slight changes and sneaky cheats to keep sane  but ill keep you informed of any slip ups, changes or cheats i make.
was at the gym from july 2010 til july 2011 and ade some ok progress then sort of fell off the wagon and aint been back to gym properly since then. Ive been unpleasntly suprised at how easy it is to undo any hard work you have achived at the gym. but heres hoping i can reveal whats under the fat.
goals= to cut body fat hopfully bring out chest and some abbs that i aint seen for about 13 year.
also try and slim waist down by getting rid of the love handles 
 
Age 29
hieght 6ft 1in
wieght 16st (101kg)
got know idea of bf. ill try and sort it. 
  
 
  
 
 
 
any comment or advice welcome. cheers and good look to everyone who has entered

This is the diet im following. its for a 17 stoner so if i can ill scale it down slightly and as i say i may tweek it slightly for example some spices or sauces to keep me sane but ill keep you all upto date.
 
 
 
250lb+ male  
Meal #1: 6 whole (Omega-3) eggs.  
Meal #2: 8oz chicken with ½ cup raw almonds.  
Meal #3: 50g whey protein with 2 tablespoons all natural peanut butter.  
Meal #4: 8oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil.  
Meal #5: same as meal #3.  
Meal #6: 6 whole (Omega-3) eggs. 

Good luck with this

Looking solid mate, hit it hard for the 12 weeks and you,ll look more shredded then a julienne salad dude , best of luck!

Good luck mate

thanks people. best of luck.
 
having a few probs with image shack deleteing my photos.
any ideas people??

good luck, been thinking about the doing the keto diet myself, simular height and weight, very interested to see how you get on.

keep checking in mate ill keep u informed... u in the shape up???

I wouldn't tweak that diet down, looks took all there as it is imo
 
Looks like a good amount of muscle underneath, should be a good cut and not end up looking like a non lifter with abs

Good luck pal, you've got potential to do very well.

good look harra, i'll be dropping in to see how its going!

thanks to everyone for the commets.
well second day into keto diet and im finding it spot on.
know probs at all upto now. i have been adding a bit chilli sauce to my meat though. and just had a small amount of spring onion in my omlete.... 
only thing is i pulled my upper back/lower neck in the gym yesterday.nothing to bad but ill hold of till it sorts out. so it was just half hour cardio today. slaped the face off 300 kals. probably the same tomoro and hopfully back in the gym thursday night if all feels well
 

Will follow with intretest mate simple but solid diet plan I always want to change my diet to keto but I was go back to my old as its worked well in the past. Shame about the injury but I'm sure it will pass. Good luck.

thanks for support mate. hoping this diet will bring out some abs. done it for a couple weeks early last year but fell off. its hard going as i just love food made..love it ha. althogh i dont eat to bad in genral this cut is needed to spur me back on for this year.

Keep nailing that diet and hitting the cardio and you,ll look the nuts in 12 weeks bud......................easy with the niggling injury for a few days aswell.

How's the injury?

morning rzoro..yer it feels a bit better this morning so hopfully tomoro night or friday morning ill b back in.. hows you doing???

third day keto... been spot on.
7.00am              50g whey and 2 tablespoons of peanut butter.
10.00am            4 whole eggs
13.00pm            8oz chicken and nuts +2 psyllium husk caps
                                                              1 cod liver oil cap
                                                              1 primrose oil cap
                                                              1 vit c tab
15.00pm            gym
                          bicep dumbell curls: 20kg x3 sets of 10
                                                          22kg x3 sets of 8
                                                          24kg x3 sets of 6
                         between every set i done x10 shrugs at 30kg
(sorted my back right out, sumic traped maybe????)
 
                          lat pull down:          51kg x3 sets of 10
                                                          66kg x3 sets of 8
                                                          72 x3 sets of 6
                         bicep curl(machine)   45kg x2 sets of 8( faild here)
                        
                         30mins slow cardio  280 cals burnt reet off.
 
16.30pm           50g whey and 2 tablespoons of peanut butter
19.30pm           mince and broccoli.
22.30pm           4 whole eggs.
bed.

Good session man, should be a good result after 12 weeks!

Good luck mate, a 12 week stint should see you looking great!