damn dude your lookin thick....hope the cut goes well. Them arms are crazy! only weakspot i can really see and its alot better than it was is your quads...they def look bigger so cheers on that. Again goodluck with the cut! you've inspired me to take updated pics :)
Hows the Diet? Get your self a cheap DIGITAL scale and write down all your meals and the time you ate them: I would by your self a small notebook, like the ones where their like 4in wide and like 8 in high. Write the time when you start to eat meal and what it was you ate the amount. So it would be like this:
900 200g breast/45g old fash oats
1100 200g breast/60g b-rice
^I try to write little as possible which is why i only write down breast, b-rice is brown rice, and i also ignore writing colons to make writing stuff down faster.
writing stuff down is going to help you remember when to eat again, and help force you to eat clean because if your going have to write that meal down. Also, this will help you know exactly if your getting enough of protein.
Like, in the last 10pgs of your notebook or on something else, write down what you worked out on each day (if you did work out), and write it on one line. So its like this:
Mon (date) -chest/abs.
Tues (date) legs
Wed (date) Off
^you can also write down if you did AM/PM cardio and/or HIIT.
Another thing, make a sheet of all the common foods you eat with the macro breakdown for each food. So this way you will know exactly the amount of protein/carbs/fat is in each of your meals. So when you weigh out some chicken breast for your meal and/or for your later meals if your going to prepare them ahead of time, you will know how much chicken breast to use. This is what im talking about: http://img511.imageshack.us/img511/1...outlinefa8.jpg
Just so you know, when you weigh somethin out, put a plate or bowl on the scale before you put food on it, and zero out the scale.
Hey when you get 12-10 weeks out, you should by that time be at the point where you can see your abs somewhat.
Also, get in the habit to pinch waist. Pinch the sides of your waist with your 2 fingers and move it a bit to get a feel on the thickness of the pinch. Do this often to see if your makin progress.
Also, take pictures the same day every week. Trust me, you will be glad if you did this. You will be able to see what progress you made; to see what adjustments you need to make on your posing, and you when this is done and over with you have these pics look back on when this long over with. So every saturday (or which ever) first thing the morning take pics: 3 Pics of quarter turns (front, left or right, and back). And your mandatories.
One more thing, get your self a calender (I made my own so I could see all the months leading to contest so I dont have the page), and write down on each saturday how many weeks out it is. And Post it up on your wall some where in your room.
Good luck bro