Stealthy's shape up 2011 FINAL PICS PAGE ON 11!!!!!

this is my first attempt at a muscletalk shape up comp, im not going to be able to commit 100% to it which im really peed off about (due to a booked holiday and alot of events coming up that i cant avoid but i thought ill give it a go cause ive always wanted to do a SUC! :D

height: 6ftish
weight:78.6kg
assisted: nope
BF: someone hazard a guess for me? lol
goal: to cut down to visible ab and oblique definition

forgot to add ive only just got back into full training as was on crutches 3 months ago and my feet have only just recovered (hence the skinner then usual legs :(!)

i will be on 1650 cals per day, training 5 days a week
mon: chest/bi's followed by 20 mins cv
tue: legs followed by 20 mins cv
wed: abs followed by 30minsish cv
thur: back/traps followed by 20mins cv
fri: delts/tri's followed by 20mins cv
sat & sun: rest

diet will look roughly like this:

meal 1: 27g oats, 200ml skimmed milk, 1 scoop whey, handful of raspberries, 10g almonds = 30g protein, 300kcal,  carbs 37.1

weight training

meal 2: 2 scoop whey with 300ml water, 1 med banana = 40.5g protein 300kcal,  carbs 35g

meal 3: 1 chicken breast 130g, mixed veg (cauliflower, broccoli, carrots), 60g(when raw) rice = 475kcal, 40g protein, , roughly 50carbs?

meal 4: either 1 chicken breast/white fish, cottage cheese = roughly 40g protein, 240kcal 10g carbs

meal 5: cottage cheese = 8g protein, 70kcal, 7.4g carbs

meal 6: 100g cottage cheese = 12.2g protein, 70kcal, carbs 4.5g

spread throughout the day: almonds = 147kcal



mon 3.1.11: new year weekend defo took its toll on me as i felt today, had no energy for weights, but cv went on for ever so that made me feel better

Good luck mate.
B/F in the region of 20%.

Good luck ! .. You've got proper evil eyes on the TV in the date pic LOL !

Good luck on the challenge - great idea on using a big screen with a webpage for the before photo. I wish I'd thought about that.

Welshy


Good luck ! .. You've got proper evil eyes on the TV in the date pic LOL !

haha the red tint isnt exactly helpin either lol

thanks for luck wishes everyone! same to you :D

Good luck mate!

good luck

Alright mate. I got some pics up and joined in to. Those cals are going to be hard work for 12 weeks. Good luck with it.

Good luck bud - agree on the above, cals may be lower than needed, but then again, I don't know how you respond to stuff!!

thanks again for the luck everyone :)

i wouldve had the kcals 10% higher or so if i was doin morning cardio but im only doin 20mins after my training sesh which i dont think is enough :S (reckon i have the worst combination of somatypes!)
if im losing weight to quick i.e. if im losing strength, ill defo know if its too low ill see how things go after a couple weeks cause i cant afford to lose any strength at the mo not after the injury ive had :(

just popped into your SUC Jack, reckon your muscle memory is gonna get you places in this comp!

good luck to everyone

had legs day yesterday, still can only just about squat cause my ankle still feels abit tender, did some leg extentions and leg curls aswell, and 30 mins skipping afterwards, tbh skipping is the only form of cardio im enjoying at the moment, hope its just as effective, the only problem i can imagine from it is it causes an eratic heartrate but i can imagine this could go down as HIIT

ive redone my diet, and redone it military stylee

meal 1: 27g oats, 200ml skimmed milk, 1 scoop whey
 = 258kcal, 32g protein, carbs 26.6g, fats 2g

meal 2: 2 scoop whey with 300ml water, 1 med banana
 = 300kcal, 41g protein,  carbs 30g

meal 3: 1 chicken breast 130g, mixed veg, 50g rice, cottage cheese
 = 455kcal, 57.5g protein, 52.5gcarbs, fats 5.6g

meal 4: white fish, cottage cheese
 = 230kcal, 45.6g protein, 4.5g carbs, fats 2.5g

meal 5: white fish, cottage cheese
 = 230kcal, 45.6g protein, 4.5g carbs, fats 2.5g

meal 6: 100g cottage cheese
 = 70kcal, 9.6g protein, carbs 4.5g, fats 1.5g

snacks: salmon = 45kcal    5.75g protein, fats 4.9g
        almonds = 155kcal, 6.5g protein, carbs 1.2g fats 13.4g
    cod liver oil 2 tabs = 18kcal, fats 2g


1761 kcal per day. goal = 1724kcal per day

243.5g protein 974kcal 55.8%     goal = 224g (bw lbs x 1.35)
34.4g fats 309kcal 17.7%     goal = 44g  (23% of total kcals)
119.5g carbs 478kcal 33.5% wrong!??????     goal= whatever kcals are left

123.8 495kcal (actual carbs add up)

i dont know what ive done wrong with the carbs equation!?? can anyone shed a light? basically when added up it doesnt equal the same amount as it should do that correspond with the percentages, the above carbs result is what ive got from the percentages not from the diet plan

ok ive sorted most of the diet out:

meal 1: 27g oats, 200ml skimmed milk, 1 scoop whey
 = 258kcal, 32g protein, carbs 26.6g, fats 3.75g

meal 2: 2 scoop whey with 300ml water, 1 med banana
 = 300kcal, 41g protein,  carbs 30g, fats 3.9g

meal 3: 1 chicken breast 130g, mixed veg, 50g rice, cottage cheese
 = 455kcal, 57.5g protein, 52.5gcarbs, fats 5.6g

meal 4: white fish, cottage cheese
 = 230kcal, 45.6g protein, 4.5g carbs, fats 2.5g

meal 5: white fish, cottage cheese
 = 230kcal, 45.6g protein, 4.5g carbs, fats 2.5g

meal 6: 100g cottage cheese
 = 70kcal, 9.6g protein, carbs 4.5g, fats 1.5g

snacks: salmon = 45kcal    5.75g protein, fats 4.9g
        almonds = 155kcal, 6.5g protein, carbs 1.2g fats 13.4g
    cod liver oil 2 tabs = 18kcal, fats 2g


1761 kcal per day. goal = 1724kcal per day

243.5g protein 974kcal 55.8%     goal = 224g (bw lbs x 1.35)
40.05g fats 360.45kcal 20.46%     goal = 44g  (23% of total kcals)
119.5g carbs 478kcal 33.5% wrong!??????     goal= whatever kcals are left (432)

123.8 495kcal (actual carbs add up)

basically, ive got too many calories and protein, not enough fats and slightly too much carbs

anyone got any suggestions what to trim out of the diet??

ive made friday the weigh in day so today......74.7kg, over 4kgs weight loss in 5days so im feeling quite positive, although this is probably down to water loss

played my first football game since my break and sprain yesterday, slightly painful but i finished the match :D i also didnt realise how unfit i was!

i checked my weight again today and it was 73.9kg i think i might be losing weight too quick??

deadlifted 145kg for 7 reps today, as always my deads get stronger on a cut and everything else stays the same but shoulders always get weaker :(

ive included a carb up day in my diet to be done every 2 weeks, had one on tuesday and felt a million times better, also finally got my diet written up and perfect, it looks a little something like this:

Meal 1: 1 large egg       = 103kcal   protein 8.65g    fats 7.6g   carbs
    25ml milk       = 8.75kcal  protein 0.925g   fats 0.25g  carbs 1.25g
    1/2 med banana     = 47.5kcal  protein 0.55g    fats 0.15g  carbs 11.55g

(14% of daily carbs = 13.6g    total = 12.8g)

meal 2: 30g oats       = 108kcal   protein 3.3g    fats 2.43g  carbs 18.12g
    200ml milk       = 70kcal    protein 7.4g    fats 0.2g   carbs 10g
    25ml milk       = 8.75kcal  protein 0.925g  fats 0.25g  carbs 1.25g
    1 scoop whey       = 98kcal    protein 20g     fats 1.75g  carbs 1.5g
    5g mixed nuts      = 29.75kcal protein 1.17g   fats 2.8g   carbs 0.5g

(34% of daily carbs = 33g    total = 31.37g)

meal 3: 2 scoop whey       = 196kcal   protein 40g     fats 3.5g   carbs 3g
    1/2 med banana       = 47.5kcal  protein 0.55g   fats 0.15g  carbs 11.55g

(19% of daily carbs = 18.45g    total = 16.5g)

meal 4: 2 coley           = 150kcal   protein 34.8g   fats 0.6g    carbs
    12 broccoli's      = 72kcal    protein 7.8g    fats 2.1g    carbs 5.4g
    30g rice       = 105kcal   protein 2.4g    fats 0.3g    carbs 22.5g
 

(24% of faily carbs = 23.32g     total 22.5g) 5% veg = 4.86g   total = 5.4g
 
meal 5: 2 coley fish       = 150kcal   protein 34.8g   fats 0.6g    carbs
    50g cottagecheese  = 35kcal    protein 4.8g    fats 0.75g   carbs 2.3g

meal 6: 2 coley fish       = 150kcal   protein 34.8g   fats 0.6g    carbs
    50g cottagecheese  = 35kcal    protein 4.8g    fats 0.75g   carbs 2.3g

meal 7: 100g cottagecheese = 70kcal    protein 9.6g    fats 1.5g    carbs 4.6g

snacks: almonds 20g        = 123.2kcal protein 4.24g   fats 11.2g   carbs 1.36g 
    2 cod liver oils   = 18kcal                    fats 2g
    pb tspn 5g         = 31.85kcal protein 1.28g   fats 2.55g   carbs 0.84g
   

1657.3kcal per day             goal = 1678kcal per day (14 x bw - 600)

222.79g protein 891.16kcal     goal = 219.6g (878kcal) (bw lbs x 1.35)
42.03g fats 378.27kcal       goal = 42.8g (386kcal) (23% of total kcal)
98.02g carbs 392.08kcal             goal= whatever kcals are left (103.5g)(414kcal)


bw 73.8kg - 162.7lb

taken on back day 2 weeks ago

4 weeks progress pics:

if anyone could hazard a bodyfat guess i would appreciate it, original guess was around 20%

weights gone down to 72.4kg thats about 6kg loss so far