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AcuteElbows
03-21-2012, 04:48 AM
BODY FAT

BLITZKRIEG


12 Weeks | 10KG's | 0 Excuses

Currently | 22 March;
- 20% BF.
- 78KG | 172 lbs.

Goal | 14 June;
- 68 KG | 150lbs.
- 10-12%.

Starting Pic
Front Relaxed.
http://i.imgur.com/kJ31T.jpg
Front Relaxed - 172lbs

AcuteElbows
03-21-2012, 05:03 AM
LIFTING & CARDIO

Lifting;
Mon / Wed / Fri
Legs / Back & Bi / Chest, Delts & Tris.

Cardio;
Mon / Wed / Fri
30 mins, low intensity.

Tue / Thur / Sat
60 mins, moderate intensity.

Sunday
Walk / Rest day.

DIET
2 Meals / Day.
Paleo.
1 x 'happy' meal / 2 weeks.
Will adjust according to results.

Approx;
2100 Cals. 250P | 75CHO | 95F

I.E
Breakfast;
350g chicken breast.
1tsb olive oil.
Avocado.
Apple.

Dinner;
350g chicken breast.
1 tsb olive oil.
3 cups broccoli.

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Awesome!

AcuteElbows
04-04-2012, 03:09 PM
WEEK 3

Forgot to log the first few weeks so ill start from here.
Green smoothies + Paleo = hunger free dieting :)

Weigh In;

Start: 172lbs.
Week 3: 163.5lbs.

Note about weigh in.
The drastic change is a result of a very bloated, carbed up and wet initial weigh in.
Obv, most of the loss would have been water weight, glycogen etc.etc.

Lifting;
Top set only recorded

DB Incline Bench
22.5KG / 8 reps.

Military Press
15 x 6

Tri Pulldowns
40 x 12

Squat
90 x 8

Leg Extension
9 x 12

Calf Raise
40 x 6

Chinups
BW x 7

T Bar Rows
20 x 8

Deadlifts
90 x 6

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