6 month transformation Journey from 29% to 9%

[imaloser]

WEEK 1 DAY 1

WEIGHT 287.8LBS
BODYFAT 29%
WAIST 49.5 INCHES
TANITA BF% 44%

I had originally targeted 6% bodyfat but after thinking it over i think it may be a little unrealistic and something I wont be able to maintain.Getting to 9% is a level lots of people maintain and alot of people here will still think im being unrealistic trying to achieve that in 24 weeks

TODAYS MEALS

1.00am 6 eggwhites 1 yolk scarmbled with a little pepper and salt/bowl of oatmeal mixed with cinnemon,splenda and a tbl spoon of udos oil

3.00 Upperbody workout

3.50 myoplex and betagen

6.00 large chicken fillet, baked potato,cauliflour

9.00 myoplex and betagen

12.00 lean sirloin steak with garlic and spices and broccoil and 1 apple and 1 orange

2.00 myoplex and betagen

For my workouts I am going to do the Bodyforlife program weightsx3 rotated with intense interval cardiox3 and 1 days a rest a week however i not going to take a cheat day im going to eat the above diet 7 days a week.The weights will be a splitt between upper and lower body


Todays workout :upperbody
CHEST
Incline DB press and superset with flat DB press for last set of 12
reps 12,10,8,6,12,12
weights(kg) 20,22,24,26,22,16
TRICEPS
Seated DB press superset with side raise for last set of 12
reps 12,10,8,6,12,12
weights(kg)12,14,16,18,16,4
BACK
DB ROWS and superset with DB pullover for last set of 12
reps12,10,8,6,12,12
weights(kg)22,24,26,28,22,18
TRICEPS
DB Extensions and superset with lying tricep raise for last set of 12
reps12,10,8,6,12,12
weights(kg)16,18,20,22,18,4
BICEPS
Because I have a problem with my left shoulder I cant do traditional biceps exercises so im going to do some reverse grip pulldowns.This is a back exercise but my Biceps should get some work from this and all the other exercises as well as its such a small muscle group
reps12,10,8,6,12,12
weights40,45,50,55,50,50

[TheNormalMan]

Good luck reaching your goals but I think you underestimate your bodyfat at 287.5 lbs. That would put you at around 205-210 pounds of lean mass. That's a ton of mass unless you're like 6'5 or something. But aim high and you might make it.

[imaloser]

about 10lbs of that weight will be gone in the first week and I do have alot of muscle mass as i have been training for 8-9 years

I have just finished my workout for today and I forgot to mention that I rest 1 minute in between sets

[imaloser]

Week 1 Day 2

Today its cardio Im going to do 20 minutes intense interval cardio its HIIT for beginners.Its not strictly hiit persay but it gets my heart rate plus 85%MHR at the higher levels

meals

eggwhites and oatmeal
workout
myoplex and betagen
potatao and lean steak and veg
myoplex and betagen
apple and an orange salmon fillet and veg
myoplex and betagen

[imaloser]

week 1 day 3

meals

eggwhites and oatmeal
myoplex and betagen
lean steak potato veg
workout
myoplex
chicken potato veg
myoplex and betagen

Today is lowerbodyworkout

leg press and super set db squat with last set of 12
reps 12,10,8,6,12,12
weights(kg) 95,105,115,125,115 22kg

DB Bent over raise and super set DB lunge with last set of 12
reps 12,10,8,6,12,12
weights 16,18,20,22 14

DB calve raise 6 sets 12 reps each 26kg

ABS 6 sets of 12 reps crunches

[robdutoit]

Imaloser - how is your workout going, you must be around 1/2 way now. . . .