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.
Front Relaxed - 172lbs
|
Thread: Bodyfat Blitzkrieg
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03-21-2012, 04:48 AM #1
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03-21-2012, 05:03 AM #2
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.
Awesome!.
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04-04-2012, 03:09 PM #3
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
Some Dope Tunes
.
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