steelerfan, awesome progress! really inspiring, hey i got a quick question for ya. I saw on ur log that you do fast walking for ur cardio, is that the only cardio you have been doing for the whole time? and what speed is fast walking, like 4mph and do u use any incline? Thanks man and keep up the great work!
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steelerfan, awesome progress! really inspiring, hey i got a quick question for ya. I saw on ur log that you do fast walking for ur cardio, is that the only cardio you have been doing for the whole time? and what speed is fast walking, like 4mph and do u use any incline? Thanks man and keep up the great work!
hi ti77,
thanks very much for your words.
i have only been doing low intensity cardio the whole time, as since i don't have much muscle and am calorie slim i didn't want to lose muscle. the other reason is i am giving everything i have during my lifting and i fell if i had to give that to my cardio too i would overtrain.
yes, 4 mph when walking and we have an eliptical that i use as well, and i keep my heart rate between 110 and 120 range. no incline when walking at all. just concerned at keeping my heart rate around that 110-120 range.
doesn't incline on cardio help increase your heart rate? Or you are staying with what you are comfortable with at walking 4mph. Your progress is stunning, good job.
doesn't incline on cardio help increase your heart rate? Or you are staying with what you are comfortable with at walking 4mph. Your progress is stunning, good job.
hi fls. it does, but i am just trying to keep heart rate at an aerobic level to burn fat at 110 to 120.
i am new at the getting lean thing. last few day i have been noticing my muscles seem flat. i have now cut cardio down to non lifting day 3 to 4 days a week with 2 30 minute sessions. think 7 days a week may have been a bit much.
should my muscles fill out if i were to load up with a couple 300 carb days?
any help is appreciated.
thanks for your time.
here is my current diet
non lifting days 2000 calories
b4 walking at 5 am
3 bags green tea in 16 oz water
5 grams creatine
after walking
meal 1-
3 bags green tea in 16 oz water
2 scoops whey with 1 cup wild blue berries blended in 16 oz water
3 grams fish oil
multi vites
chromium picolinate
meal 2
6 egg whites (2 yolks) in mustard
1/2 cup oatmeal with cin
meal 3
same as 2
meal 4
4 oz chicken
1/2 avocado
2 cups raw spinach with apple cider vin
meal 5
same as 4
meal 6
2 scoops whey protein
3 grams fish oil
lifting days 2300 calories
meal 1 pre workout
3 bags green tea
6 egg whites (2 yolks) in mustard
1 cup oatmeal with cin
20 mintes before lifting
3 bags green tea in 16 oz water
5 grams creatine
meal 2 post workout
2 scoops whey with 1 cup kashi blueberry cluster blended in 16 oz water
10 grams glutamine
effervescent creatine in 16 oz water
multi vites
meal 3
4 oz chicken
6 oz sweet potato
3 grams fish oil
meal 4
4 oz chicken
1/2 avocado
2 cups raw spinach with acv
meal 5 same as 4
meal 6
2 scoops whey with 1/2 cup wild blue berries
3 grams fish oil
Amazing transformation in just 40 days!!! Wow! Congrats, keep up the hard work. Looking forward to see more of your transformation.
hi mon,
thanks for the words.
have kind of taken a turn for the worst. believe my calories were cut too low the last couple weeks and i appear to be overtrained. looked real flat and looks to have lost some muscle.
i am taking today off and upping the calories a bit as well as only doing cardio 3 x per week for 30 minutes at heart rate of around 150.
i hope i can finish strong with some improvement.
this has been a learning experience for sure and i have big respect for everyone who accomplishes the ripped look.
i have about 5 weeks left and am determined and will not quit.
40 days?! That mental... ps. Don't listen to most the people on here, cannot beleive there has been estimations as high as 21% body fat! They say the highest bodyfact you could even dream on seeing abs is about 12% and i can see yours... good job.
no offence to anyone on this thread but there is no way in zinc that this guy is 22% bodyfat. He more along the lines of 12% b.f.. His abdominals are almost showing and he has increased muscle mass clearly on his torso and arms.
40 days?! That mental... ps. Don't listen to most the people on here, cannot beleive there has been estimations as high as 21% body fat! They say the highest bodyfact you could even dream on seeing abs is about 12% and i can see yours... good job.
thanks frank.
the goal i set was 7%, but i don't think that is realistic right now. i would love to see 10 right about now.
no offence to anyone on this thread but there is no way in zinc that this guy is 22% bodyfat. He more along the lines of 12% b.f.. His abdominals are almost showing and he has increased muscle mass clearly on his torso and arms.
i am not disapointed with myself because i know i gave it everything i had, but i am disapointed with my resuts. i set out with a goal of getting down from 25% bodyfat to single digits and didnt accomplish it, so i am a bit frustrated.
i started at 198 at 25% bodyfate and finished at 170.4.
waist went from a 39.5 to a 32.
any guess at bodyfat? i know i didnt make single digits but dont know by how much and am disgusted to go and have it done right now.
i plan on taking a week off as my shoulders and knees have been hurting pretty bad and i have had some some stomach issues for a month or so causing a lot of bloat.
i am gonna try to add some good size by lifting 3 days a week only doing the big 6 exercses of squats. deads, cleans, benches, dips, and chins.
also gonna eat about 3000 calories a day and do 2 HIIT sessions a week.
i will then regroup and start my quest to single digits.
I hope I can achieve at least half of what you have done. I am thinking about BFL after this thread.
Did you take all the EAS stuff or did you supplement?
Again, Great Job!
thanks man.
i used their creatine and glutamine as well as a myoplex here and there. i don't like using things with artificial sweeteners, that was the only reason for not using the myoplex all the time.
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