Time to get small

[GeorgeForemanRules.]

Me natty 5 years ago at 43 years old. I'm the same weight now but fatter and less muscle, you know the drill. Goal is to be 200 with a 30'' waist and could care less about muscle mass. The older we get the smaller we need to be.....if we want a long and healthy life.

This thread is simple. I will not use GH, slin and roids to have 14'' arms like Ron Harris who claims to be natty with 17.5 arms, I will be natty and have 17.5'' arms and a tiny 30'' waist unlike Rons 40'' turtle slin gut.

The diet: Keto 6 days a week, one day clean eating and about 350 carbs but lower fat that day (40g fat). Ptotein 200g a day or close to that.

The workout: One day a week with weights, no more then 45 min, that's all I need. Cardio, 5 days a week on a real bike, about 12-15 miles each day. Back pack has about 20lbs of bike locks in it so some added weight for my ride.


Going to prep for this the next few days, plan to start next Monday. I will provide new photos to keep me honest.

[GeorgeForemanRules.]

Workout today, just a prep to get me ready. Have not trained with weights for a few months.

Pushups 3x20
DB laterals side 20lbs 3x20
DB laterals front 20lbs 2x20
DB rows 50lbs 3x20
DB curls 30lbs 3x15
DB tri est standing 30lbs 3x15

Rode 10 miles on my hybrid bike about 2 hours before this workout.

[GeorgeForemanRules.]

Started the diet today. Weighed in at 230.2lbs.

[El_Spiko]

What are you using for your primary fat and protein sources?

[ritch]

best of luck, but doubt you will reach the stats you think you will.

[GeorgeForemanRules.]

What are you using for your primary fat and protein sources?

Chicken
Steak
Lean ground beef
eggs
Avacado
Cheese ( sparingly)
Almonds
Olive oil

Not the only sources but probably 90% of them

best of luck, but doubt you will reach the stats you think you will.

I always set goals too realistic and never am happy with the results, this time I made them unreasonable so if I even come close I will be very happy.

[ritch]

cool. Would be nice to have 17.5 inch arms at 200lbs but we can't all be Serge Nubret, lol! What a shape at that weight....

[ritch]

But how do you expect to look good with 1 day of weights? This is bullshit and you know it...

[GeorgeForemanRules.]

But how do you expect to look good with 1 day of weights? This is bullshit and you know it...

Don't want to be big, made a point of that in the thread title. Once a week with weights is enough to look athletic. I bike and do the stairs at work (6 flights) that is all I need for legs.

[ritch]

Don't want to be big, made a point of that in the thread title. Once a week with weights is enough to look athletic. I bike and do the stairs at work (6 flights) that is all I need for legs.

alright man, show us what you can do with this. I doubt it's gonna look good man.

[ritch]

Seriously man, wake the fuck out of this faggot ass routine. Ya just gonna be skinny fat at the end.

[El_Spiko]

Bateman will do what needs to be done, he knows how to get himself in shape. Too bad there's no youngguns for him to compete with.

[ritch]

Bateman will do what needs to be done, he knows how to get himself in shape. Too bad there's no youngguns for him to compete with.

He's been out of shape for so long now, he's delusional as what needs to be done to get back into it.
LIke the last log he started (thought I'd forget huh...) this one won't be completed and if so, it will fail.

[GeorgeForemanRules.]

He's been out of shape for so long now, he's delusional as what needs to be done to get back into it.
LIke the last log he started (thought I'd forget huh...) this one won't be completed and if so, it will fail.

Your hate gives me power, like lightning gives King Kong power.

[El_Spiko]

Your hate gives me power, like lightning gives King Kong power.

Or the Ultimate Warrior:-D