Six months to 8%

[GeorgeForemanRules.]

This is simple, this will be my training and diet journal to 8% bodyfat.

Training will be low weight, super slow movements, high reps most of the time (15-20) and some cardio. Diet I will tweak as I go, going to start with a simple 2500 cal a day diet with no more then 200g carbs a day. I will no doubt carb cycle, not sure of those details yet.

Will do weight and measurements some time in the next few days.

Eating pizza and drinking bells beer right now, as it should be.

[toomanytats]

big goals

[GeorgeForemanRules.]

So first phase of diet.

Going to do quasi KETO, all keto but one carb meal a day, that carb meal will be no more then 40g of carbs. So about 65-75g carbs a day. Once a week I will have a 150g carb day.

[RMB]

I've just started to do lying L-flys for my cuffs. I have the Stuart McRobert books and he's a ballbreaker for safe good form. Chucks 90% of exercises straight in the bin.

[GeorgeForemanRules.]

Legs:

Been years since I trained legs, for the last 2 years all I have done is ride my bike.


15 min treadmill

Full squats: 225lbs 4x10
Hamstring curls: 5x12
Standing calve raises: 2x15

[GeorgeForemanRules.]

Eating breakfast now:

4 whole eggs, Organic and cage free
cup of coffee

[villan]

fuck i had an omlette a protien shake and a family pizza, im in trouble

[BeastFitnessPrep]

Any progress pictures?

[GeorgeForemanRules.]

Any progress pictures?

In six months

[RMB]

Any progress pictures?

Why is your second post asking someone for pics?

[GeorgeForemanRules.]

237lbs today, Holy shit I got fat.

Target weight 4 months from now is 205lbs. That gives me two more months to work on just gaining muscle back.

[RMB]

237lbs today, Holy shit I got fat.

Target weight 4 months from now is 205lbs. That gives me two more months to work on just gaining muscle back.

Muscle memory will get your mass back. If you work on your diet you'll be vying for top spot.

[GeorgeForemanRules.]

Back, traps, biceps and forearms.

Hammer rows: 3x15
DB rows 75lbs 4x12
Hammer pull downs: 4x15
Cable pulldowns: 3x12

Cable curls wide: 3x12
Cable curls close: 3x12
Hammer DB curls 30lbs: 2x12

Forearm curls 75lbs: 2x16

BB shrugs 225lbs: 3x16


Bodyweight: 234lbs

[GeorgeForemanRules.]

Hammer incline 3x15
Cable flys 3x15

Latterals 5x12
front laterals 3x15

DB seated tri ext 30lbs 3x15

[GeorgeForemanRules.]

DB incline press: 60lbs 5x12
Cable flys: 3x12

Side cable laterals: 3x14
Seated DB press: 50lbs 3x12
Front laterals: 2x12
Rear laterals: 2x15

Tri ext: 3x12

BB shrugs: 225lbs 2x12