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Six months to 8%

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  • Six months to 8%

    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.
    Diversity is a code word for White Genocide

  • #2
    big goals

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    • #3
      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.
      Diversity is a code word for White Genocide

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      • #4
        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.
        Confirm what I already know

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        • #5
          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
          Diversity is a code word for White Genocide

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          • #6
            Eating breakfast now:

            4 whole eggs, Organic and cage free
            cup of coffee
            Diversity is a code word for White Genocide

            Comment


            • #7
              fuck i had an omlette a protien shake and a family pizza, im in trouble
              Tell me why I had to be a Powerslave,I don't wanna die, I'm a God,Why can't I live on?

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              • #8
                Any progress pictures?

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                • #9
                  Originally posted by BeastFitnessPrep View Post
                  Any progress pictures?
                  In six months
                  Diversity is a code word for White Genocide

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                  • #10
                    Originally posted by BeastFitnessPrep View Post
                    Any progress pictures?
                    Why is your second post asking someone for pics?
                    Confirm what I already know

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                    • #11
                      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.
                      Diversity is a code word for White Genocide

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                      • #12
                        Originally posted by GeorgeForemanRules View Post
                        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.
                        Confirm what I already know

                        Comment


                        • #13
                          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
                          Diversity is a code word for White Genocide

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                          • #14
                            Hammer incline 3x15
                            Cable flys 3x15

                            Latterals 5x12
                            front laterals 3x15

                            DB seated tri ext 30lbs 3x15
                            Diversity is a code word for White Genocide

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                            • #15
                              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
                              Diversity is a code word for White Genocide

                              Comment

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