W1LL's Shape-Up - Jan 2012

I'm due to start my cut so the timing of this is perfect and it will give me extra motivation.
 
My biggest problem is getting some decent photos.
 
 

Good luck dude, with you all the way!!

Good luck mate. There's quite a lot of us doing it this time, can only be good for motivation.

Problem getting some decent photos? Do you not know someone with a camera who you can borrow it off for 10 minutes?
 
 

 Best of luck with this Will, will be following along!

Good luck, consider me subscribed :))

ah sweet Will bud good to see u ging for this one . a nice cut will do u well bud all the best with it

Good luck will, good lifts in your sig btw

Cheers guys,
 

Welshwizard10 - When I said decent pictures I meant clear ones with good lighting. In some peoples journals they get really clear up front progress pics. Maybe my cameras crap!
 
Got my missus to do the pics. Never had anyone take pictures of me like that before. Quite funny really. It has brought to my attention that I seem to have an odd posture, my right shoulder is alot lower than my left and left bicep looks bigger than my right although in reality the right bicep is bigger than the left. I broke my left humerous badly a few years ago and it has affected my bicep / tricep development on the left ever since. My lats also aren't very symitrical, lol!
 
Will update with my plans for training / diet and my stats on Monday morning.

Looking solid to start with mate................best of luck reaching your goals!

Hey Will, good luck mate, be following and supporting you all the way bro!

Cheers guys,
 
Plan from today is;
 
Goal –
Cut from now until Easter then maintain through summer.
Currently 100kg, aim is to equal / better condition in September at 90kg (as avi pic). Idea is during the last cut I started at 95kg so lost 5kg. I think I am at a better starting point this time so if I lost 5kg now I would have gained well.
 
Training -
Mon - weights
Tues - evening cardio
Wed - weights
Thurs - 5 a side - This is until end of the month when missus starts working during the day again, after that this will become evening cardio
Fri - weights
Sat - cardio
Sun - rest / cardio depending on how things are going
 
Probably do the above for 3 or 4 weeks then assess whether to add in more cardio which would either be after weights or on the mornings of weights days, that would be for another 3-4 weeks before cardio could then be added on the mornings of evening cardio days
 
Diet -
 
Previous typical diet -
0700hrs - 75g oats in water, with tbl spoon honey, mixed berried, raisens & omega seeds, protein shake, coffee, glass of orange juice
1000hrs - 6 oat cakes, tin of mackeral, 25g mixed nuts, apple, cereal bar
1300hrs - tuna mayo sandwhich, 25g mixed nuts, apple
1600hrs - 3 oatcakes, banana, protein shake
1700hrs - train
1800hrs - 25g maltodextrin, 45g protein shake
1900hrs - chicken & veg & potatoe / chili & rice / lasgane & veg, something like that
Also, got into the habit of eating biscuits / chocolate esp around 1900hrs and over Christmas
Loads of water throughout the day.
 
Diet from today -
0700hrs - 50g oats in water, with t spoon honey, 3 tbl sp mixed berried, & 10g omega seeds, protein shake, coffee
1000hrs - 6 oat cakes, tin of mackeral, 25g mixed nuts
1300hrs - 3 oatcakes, tin of tuna, 25g mixed nuts
1600hrs - 3 oatcakes, protein shake
1700hrs - train
1800hrs - 25g maltodextrin, 45g protein shake
1900hrs - chicken & veg & potatoe / chili & rice / lasgane & veg - this will be a smaller portion with less carbs and will try to keep it cleaner
Loads of water throughout the day.
Cut out all snacks and sweets to. I know diet is lacking in veg so will try to get decent portion most nights but it's out of convenience during the day whilst at work. Food sources will be interchangeable, exp, rice, chicken, eggs, for oatcakes, fish & nuts and if I make something for tea one night there is usually enough for lunch the next day
 
Not focusing on cutting carbs too low to begin with but focusing on cutting sugars / simple carbs to keep blood sugar stable as I feel this worked well last time. I've seen a few other journals where people keep carbs in and they say it reduces cravings and the need for a cheat day so gonna try that for a few weeks and try to get away with 1 cheat meal a week. Also, only got 1 night out planned in the run up to easter, to cream in liverpool on 3rd march which is 9 weeks in I think so no vices until then!
 
Motivation is high so just need to execute my plan now!
 
From now on I will update my journal as normal and it'll be a cut and paste of training notes into here.

Ah, another one into the fray. Good luck dude!

Solid base to cut from, good luck!

 i think u will look great when u cut down bud looking forward to seeing your end results

Training from earlier;

Bench Press
bar - 12
40kg - 10
50kg - 5
65kg - 5
80kg - 3
105kg - 3
110kg - 3
120kg - 7 - +1 rep here so happy
Shoulder was fine

Went to do OHP and could feel shoulder a bit, I could have done it but gave it a miss until Friday as a precaution, can't get injured at this stage so I changed my routine by doing another chest exercise instead and I'll 2 shoulder exercises on Friday.

Closed Grip Pull Ups
5 x 10 - BW - 10, 10, 10, 8, 8
Gained a couple of reps here
s/s
Leg Raise
5 x 12 - BW

Hammer Strength Inc Press
5 x 12 - 40kg
Lowered the weight and upped the reps

Tricep Rope Pulldown
5 x 10 - 10kg - 10, 10, 10, 10, 12

Preacher Curl
5 x 10 - 6 plates - 10, 10, 10, 8, 8
Gained some reps here

Overall, pretty good workout, managed to speed it up to an hour which was an aim, was kanckered after but conditioning will come.

Diet been nailed on. Chicken caserole and veg from the slow cooker for dinner, should have had some sweet spud but forgot to ask the missus for it, doh.

Picking kids up from missuses parents and getting them to bed was pretty straight forward and had my dinner made, had a pretty chilled evening in fact.

Boooom, great session Will, loads of volume which is always good. Sensible actions on your shoulder, no need to aggrivate it unneccesarly.

hurrah!!! someone who smiles in their pics!!!

Ha ha, got to have a laugh hey Aaron?
 
Calculated my diet has about 100g carbs on cardio days and 130g on weights days which is approx 0.5g/lb body weight which I feel is about right for cutting so I will probably stick to keeping my evening meal meat and veg only.