Squids SUC Final PICs PAGE 2 :)

 -  Hello !
 
This will be my first SUC :)
Want to get cut for the first time ever !
Just finished an 3 day 6 week 5x5 program
 
Current stat's
Weight 96.5kg
Age 23
Hight 183cm (just over 6ft)
Waist 34"
Chest 100kg x 5
Deadlift 160kg x 5
Squat 120kg x 5
OH press 50kg x 5
 
Now going to do a 4 day split in the 8 to 10 rep range 
M Chest, Triceps & Legs
T Back & Biceps
W Cardio
T Shoulders & Traps
F Legs Heavy
S Cardio
S Rest
 
Just Sorting Diet aiming for 2000kcal 40/40/20 
  
May try  PH cycle ... (will mention if I do - Halo starting week 4). 
  
I would love to sort my chest shape, calves and finally seee my abs !






Good luck to every one , any tips welcome :)

Good luck mate, will keep popping in to see how your getting on!

good luck - hope its a good SUC for you

Good luck!

good luck bud..

good luck bud

squid

Yeti!
 
Good luck mate!

Thanks guys , yeti ? Im not hairy at all !

So two weeks in !
Meals
#1: 5 whole omega-3 eggs.GYM
#2: 50g whey protein with 2 tablespoons all natural peanut butter (post-workout meal). 
#3: 200 chicken with handfull raw almonds.
#4: 6oz salmon with 1 cup green veg
#5: 50g whey protein with 2 tablespoons all natural peanut butter.   
Cheat day is Big tasty.
 
I've had to add Psyllium Husks to every meal .... haha you guys know why !
So far I'm 4-5kg down but it mainly water (first time on keto), drinking about 3 litres a day + 6-10 fish caps omega 3.
 
On this cutting diet I find I'm keeping strength but volume is way way down. 

Good going mate!

Keto's going well, first carb up Saturday, went a bit OTT (felt so ill & lethargic sunday) bloated up to 93kg but back down to 89 today.
 
Chest went amazing well - guessing i had lots more energy stored from carb up ? Not a PB but best in 1 1/2 years
just got 100 x 6 with tiny spot at the end so happy that with 3 week strict diet kept strength was up.
 

Weight stayed the same this week ..
cardio is bike ride to from work/uni 9 mins each way @ good pace
Put the diet on my fitness pal just to check it out

Is that an app mate? Looks good.

Mixed things up today Chest and Biceps (not tri) . Strength down from last week :( no had mush sleep last few days with work. also biceps pumped up crazy couldn't do more than on set off barbel curls pin & needels all way in arm from that one set . bit odd 
Flat bench
90 kg x 8
90 kg x 8 
90 kg x 5 
90 kg x 5 
60 Kg x 12

60 Kg no lock out to failure x 2
Decline DB
26 kg x 6 x 2
Incline DB 
26 Kg x 6 x 2
PecDec machine thing no rest between sets
75kg x 8
55 kg x 12
45 kg to faliure
 
 
Biceps
Pull ups palm facing squeezes Bis at top
3 x to failure (9,6,5)
Barbell Curl 
30kg x 10
Concentration Curls squeezes Bis at top
14kg x 6 x  2

Burney_1988


Is that an app mate? Looks good.

 
Yer its for android and ios, main web site has better search so i just use that.
 
Not bad really, BMR is funny on that site thinks a active 23 year old at 183cm needs 1800kcal a day .... lol
 
Also works out vitamin and minirals witch is nice, Im very low on potassium on this keto diet. I use Reflex nextgen atm dont see it on the label
Is it worth supplementing with ? something like MP electrolytes plus ?

Training and diets lokking solid mate...........keep it up!

squid

Burney_1988


Is that an app mate? Looks good.

Yer its for android and ios, main web site has better search so i just use that.

Not bad really, BMR is funny on that site thinks a active 23 year old at 183cm needs 1800kcal a day .... lol

Also works out vitamin and minirals witch is nice, Im very low on potassium on this keto diet. I use Reflex nextgen atm dont see it on the label
Is it worth supplementing with ? something like MP electrolytes plus ?

 
Definitely like the look of it. Might give it a go.
 
I'm not all that clued up on vits and minerals but I'd say a decent multivit like Nexgen would be worth using. Or maybe supplement with potassium on it's own? Probably best to ask in the supps section mate.

Looks like you´re on the right track mate, keep it going!

Thanks guys, legs today
 
Deadlift
90 kg x 8 
70 kg x 5  
110g  x 3  
150 kg x 1 
160 Kg x 1 
170 Kg x failed
110 Kg x 5
110 Kg x 5 

Squat  
60 Kg x 5
90 kg x 5
110 Kg x 5
130 Kg x 5
140 Kg x 2
70 Kg x 10
70 Kg x 10 

Calfs on leg press  machine
5 sets of burning pain max weight.
 
 

Shoulder / Triceps
Standing military press
40 kg x 6  
50 kg x 5   
60 kg  x 5   
40 kg x 10   
Seated DB press
18 Kg x 8
32 Kg x 8 
36 Kg x 3  
14 kg x 12 x 3
  Side rasies   
8 Kg x 12 x 3 
Rear delt raises  
8 kg x 15 x 3
 
EZ Bar Triceps Extension 
5 x 15
10 x 10
15 x 10
Body weight dips
Bw x 6 
Bw x 5
Close grip bench
60 x 8
70 x 4
Rope/cable Triceps Extension 
40 x 12 x 2