Pacey's SUC Jan 2012

Happy new year an all that ladies and gents.
 
Signing in for the SUC Jan edition. This will be my first attempt at any real workout and diet plan so i'm looking forward to seeing what I can do. I've been in and out of the gym for the past 2 years never to yield any results, turns out pretty much everything I was doing was either hindering my goals, or just plain wrong. Anyway I feel this time i'm prepared with enough information to do some damage, but you can never know enough and no doubt i'll be learning more as the next weeks progress from you fine people.
 
I'll post up my stats, goals, and photo's soon.

Good luck mate, if you,re cutting then success will be mainly determined by your diet so try and get this prepared and make sure thats its something that you can maintain for a decent period of time as it takes weeks and months to see real changes in body composition, i,m sure you,ll acheive your goals and I look forward to popping in your journal from next week!

Cheers mate. I've spent a lot of time on my diet plan so hopefully it's bang on. I'll critique it on how my body reacts as time goes on. I'm using DailyBurn Tracker which i'm really impressed with, if your a noob it opens your eyes to what your actually putting in your mouth. 

Good luck Pacey, just remember why you are doing this and stay focused and consistent :)  Any help just ask!

Good luck dude! What diet are you going to use?
 

You'll doubt yourself many times along the way, keep going regardless

Good luck

All the best Pacey. I'm sure the guys here will be able to help keep you on track.

littledoose


Good luck dude! What diet are you going to use?

 
I'll be at a calorie deficit mate. I'm looking at roughly 200-2200 a day and modifying it based on results. High protein throughout the day, some slow digesting carbs at breakfast and lunch, only fibrous carbs for dinner. Supplement wise, i'll be using PhD Diet Whey.

Good luck Pacey, consider me subscribed!!!

On The Flop


Good luck Pacey, consider me subscribed!!!

 
And I yours fella. I'm looking forward to seeing how everyone gets on to be honest.

Subscribed. All the best. 

Good luck. There are plenty of helpful people on here so if you are unsure of anything just ask

mmm, PHD tastes amazing :)) good luck!

littledoose


mmm, PHD tastes amazing :)) good luck!

 
Nail on the head sir.  

Good luck fella!

Thanks for all the support lads. So lets begin:
 
Goals: Cutting and lean definition. I want to get as close to 10%BF at the end of the 12 weeks as possible.  No assistance.
 
Stats:
Age 25
Height 5’10
Weight 13st 9/88.3kg
BF (based online calculator) 29.22%
Waist 40.3 inches
 
Diet: I'll be aiming for 1700-1900 calories a day. 200-220g of protein, 80-100g of fat, and 60-80g of carbs. I'll modify this based on how I get on. Supplements i'll be using will be PhD Diet Whey and PhD Lean Degree. Diet will look something like this:
Straight after waking: Lean Degree
Breakfast: Diet Whey Shake in water w/20g oatmeal. 3 egg (1 whole, 2 whites) omelette with (a combination of and/either) ham, mushroom, and spinach.
AM Snack: 25g Mixed Nuts
Lunch: Chicken breast with 100g sweet potato
PM Snack: Tin of tuna
Dinner: Either chicken breast or salmon fillet with (combination of and/either) broccoli, carrots, asparagus, cauliflower, and beans.
Bedtime: Teaspoon of peanut butter, although i'm looking into some casein blend, or possibly manning up to cottage cheese.
 
Another serving of Lean Degree 30 mins prior to workout, and an apple 10 mins prior. Protein shake post workout.
 
Routine: I'll be using a 3 day split mixed with HIIT cardio
Monday - Chest, Shoulders, Tri's
Tuesday - HIIT
Wednesday - Legs/Lower Body
Thursday - HIIT
Friday - Back and Biceps
Saturday/ Sunday - Rest on one day, Slow cardio the other.
 
Pics to come next.


 

Eye opening for me to be honest, but all the more reason to do something about it. I'm really looking forward to this.
Minimal muscle, high fat. Lets turn that around.

Good luck mate!.......you look like you,ve got your diet sorted, i,m no expert but looks pretty good, one thing I would do thought is mix up your cardio a little, if your going for a low carb approach then I personally would try and get some steady state cardio in there say 35-45+ minutes at 120BPM roughly........treat your HIIT cardio as a workout and eat accordingly i.e PWO shake, your stats are pretty similar to mine but i,m going to keep my calories a bit higher and hammer the cardio (which I hate BTW ).........will be popping in regularly and hope to see some great progress.

good look mate hope you hit ya goals... be checking back for updates..

Hoppy1975


Good luck mate!.......you look like you,ve got your diet sorted, i,m no expert but looks pretty good, one thing I would do thought is mix up your cardio a little, if your going for a low carb approach then I personally would try and get some steady state cardio in there say 35-45+ minutes at 120BPM roughly........treat your HIIT cardio as a workout and eat accordingly i.e PWO shake, your stats are pretty similar to mine but i,m going to keep my calories a bit higher and hammer the cardio (which I hate BTW ).........will be popping in regularly and hope to see some great progress.

 
Cheers mate. I think i'm in a club of very few when I say I love HIIT.