Welshoneder; count me in ffor shape up! pics added bottom page 1

Note: took me 20mins to figure out how to ammend post tittle!! lol
 
 
Right, this will be my first shap up comp and I will be going balls-out! already been cutting for 3weeks, so I'm in to the swing of things.
 
Stats so far:
Weight 82.4kg
Chest 45"
Waist 35"
Hips 33"
Arms 14.5"
Forearms 12.5"
 
Will get pics up tomorrow or a bit later if I get chance!
 
My plan in to cut hoping to lose 10kg using Keto diet, training will be as below
Sunday: 1.5hr cycle HR135-150BPM, plyometric gym session (no longer than 30mins)
Monday: 30mins cardio HR <132BPM, Arms
Tuesday 30mins cardio HR <132BPM, Shoulders
Wednesday 40mins cycle HR 135-150BPM, Core work
Thursday 30mins cardio HR <135BPM, Back and Hamstrings
Friday 30mins cardio HR <135BPM, Chest and Quads
Saturday 30mins cardio HR <135BPM, Full body workout high reps low sets.
 
I'm currently carrying a knee injury so heavy leg work is out, all isolation exercises and higher rep work on legs. Shoulders and Arms been given focus as they are my weaker body parts.
No plan to use any assistance, but dependant on how the cut goes if I reach my target early then I may start a clean bulk but I will be sure to inform everyone before introducing any assistance!
 
Cheers all and good luck!!!
 

Good luck mate, with the SUC and with your knee

welshoneder


Right, this will be my first shap up comp and I will be going balls-out! Stats so far:

Good luck with your SUC but could I suggest you keep your balls in?  ahem....  I don't think Hazel and James allow naughty bits on show......soz! my little jest there....GOOD LUCK!!!

Best of luck bud

Well here are my pics
 
 

Good luck bud!

good luck bud

Good luck

Well what an excellent start to my SUC, just been diagnosed with tonsillitis! Hoping to sweat this out over the next 2days and try stick to diet as best as possible, although I think soup maybe on the menu as I am struggling to swallow any solid food!!

I'm back on track!! Just got back from gym, felt a bit sh*t this morning so I thought I just plug through some low intensity cardio, after 25mins tried some body wieght exercises afterwhich felt a lot better so worked my way through full body workout, feel 100% better now and am looking forward to the weekend!
 
Out on the mountain bike this weekend for an hour or two!

Quick stat update
 
80kgs on the nose this morning, off to do a little cardio now then gym this evening, my plan is coming together!!

Well everything going to plan; down to 79kgs, down to 32" waist lost a little off chest but nothing much. Everything coming along well, training going good although my knee is really becoming a limiting factor!

Sunday update;
 
Wieghtloss stagnating a little down to78.7kgs this morning, need to tweak the diet a little for next week.
 
Training wise going well, strength not droping too much so hoping that I'm maintaining my lean mass quite well. Cardio I really becoming a bore! and I lost my walking partner last week (my dog went lame), but he's back this week so going to try and up the intensity of my walks to try and assist in the cardio deprtment.
 
Diet not been to difficult to follow, no real hunger pangs but getting a little repetative. So #i've swapped my evening fish for some lean mince for next week for a bit of variaty and bought some different spices for the chicken.
 
Off to gym in a little bit, want to try and get some decent miles on the exercise bike this afternoon before my workout this evening.
 
The other thing is I have a interveiw for new job on monday and my suits no longer fit very well!!! I'll make do with a belt!
 
Thats all for now, hope everyone elses SUC is going well!! good luck all!!

Going well buddy, I love it when I have to put extra holes in my belt!

Training going well, diet is ok but had a few slip up's this past week, nothing bad but I even feel guilty now about having sugar in my coffee, lol... took a couple of pics earlier just to see how I'm looking compared to when I started and I am pleasantly suprised!! I got some deffinsion across my chest and shoulders but my waist is letting me down, alway the last place to get lean!! My knee is pritty sore too, so lots of heat and ice after every cardio session.
 
Next week I'll be upping my efforts and doing some fasted cardio everymorning before work and hitting the gym in the evening.
 
However I'm off on a stag weekend tomorrow, so it's damage limitation time for two days!!

Well the stag do was epic, weekend on the piss around glasgow, with some rage buggy karting thrown in for good luck!! Absolutely killed my diet for 3days.
 
Had a week back in the gym and jumped on the scales this morning 78.2kgs so not to bad and better than I expected!
 
Time for gym soon so I shall bid you all fair well!

Well the stag do was epic, weekend on the piss around glasgow, with some rage buggy karting thrown in for good luck!! Absolutely killed my diet for 3days.
 
Had a week back in the gym and jumped on the scales this morning 78.2kgs so not to bad and better than I expected!
 
Time for gym soon so I shall bid you all fair well!

Well after a week of living in a hotel and not having access to gym, and ****e food and various unscheduled complications over the past 4weeks, I am happy with my progress in respect of whats gone on with work and life in general, but I will be posting pics on the weekend got try and have a big push for the last week!!
 
But I have already decided I'm going to contuine with the diet untill I get down to single figures in bf, and I will post the final pics up also!!
 
Hope everybody elses training is going well! looking foward to seeing the compition!! only week to go!!

Keep pushing for the last week - you can have htis thread moved to a journal after if you want to keep progress posted?

http://img259.imageshack.us/img259/7186/dscn0712s.jpg
http://img694.imageshack.us/img694/6523/dscn0723nn.jpg
http://img522.imageshack.us/img522/1856/dscn0734y.jpg
http://img411.imageshack.us/img411/8829/dscn0740t.jpg
http://img51.imageshack.us/img51/9553/dscn0741p.jpg
 
Well thats me done just in time.
 
Pritty pleased considering I have not been able to do next to any cardio due to me knee getting progressively worse and that I have been away from gym due to work etc.. but I will be continuing on my journey to loose my belly for the next few months.
 
Welldone all those who finished some ammazing progress from the pics I have seen!! big pat on the back for all those who finished!!!