20 week shred April - August

[r0wie]

Hi BB.com

I'm starting my 2015 fat loss journey here. I was overweight until I was 25 (lost half my body weight) and went to an underweight number of 57kg then followed an unhealthy journey of ups and downs. I went through clean eating, binging, purging, endless cardio and overtraining... Up until late last year I've followed IIFYM and strength training hovered between 67-75kg. In the last 6 months I've focused on building a base of muscle but there's a thick layer of fat on top

I've got a new career so I need extra motivation to achieve my next goal - lose body fat so I fit into a size 8 (australia). I don't like weighing myself because in the past, it has made me obsessive about numbers.

I have built a good base of muscle through my building phase so it's time to lean down.

Goal measurements:
- Bust 85cm (current 89)
- Waist 65cm (current 74)
- Navel 82cm (current 89)
- Hips 89cm (current 93)
- Thigh 58cm (current 61)

Pics are on my bodyspace.

Will reduce cals by adjusting macros each month.

Current macros:

1800 cal
180 carb
140 protein
55 fat

Will measure and update pics each Thursday Wish me luck!

[r0wie]

I can't post pics or links yet, but it's:
bodyspace . bodybuilding. com/r0wie

[DannPM]

IN! Good luck! Biggest thing I’ve found is just consistency. You got this.

[xHKOx]

I'll follow also! Good luck and as Dan said consistency is key.

[shikimate]

Congrats on your weight loss until now (63 kg is quite a feat, no matter what).
I'm sure you'll be successful, you've already proven your dedication and that you can lose weight. "In" of course.

[MaverickZA]

Congrats on the loss thus far, you obviously already know the consistency part

Good luck with this next leg of your journey, all the best and take it 1 day at a time

[r0wie]

IN! Good luck! Biggest thing I’ve found is just consistency. You got this.

So true - thanks for the luck, I'll need it. My willpower has really dropped lately so any encouragement is welcomed

I'll follow also! Good luck and as Dan said consistency is key.

Thank you! 2015 consistency crew in!

Congrats on your weight loss until now (63 kg is quite a feat, no matter what).
I'm sure you'll be successful, you've already proven your dedication and that you can lose weight. "In" of course.

Thank you Yes you're right; I always forget how much I've achieved and focus too heavily on what I want to get to. I need to make sure I appreciate myself more.

Congrats on the loss thus far, you obviously already know the consistency part

Good luck with this next leg of your journey, all the best and take it 1 day at a time

Thank you, totally need the '1 day at a time' reminder. Small steps = big goals achieved.

Today is Good Friday and I had an awesome seafood lunch with my family. Wish I could post pics! Need to keep posting in the forum.

[levans147]

Good luck... I'm dreAding the Easter weekend.

My goal date is around d the same as yours 9th August ... how do I follow posts?

[r0wie]

Good luck... I'm dreAding the Easter weekend.

My goal date is around d the same as yours 9th August ... how do I follow posts?

Thank you Hmm I'm not too sure actually - I think you can subscribe to threads.

Ohh awesome - it would be great to be cutting alongside someone else! Do you have bodyspace?

Yikes - pants are all tight �� Hehe not too worried though. Monthly time is nearly here. Did legs. About to fly interstate to party with friends. Life's good!
ATG Squats
1x20 @ 20kg
4x12 @ 40kg
Walking DB lunges
4x15 @ 20kg each arm
SLDLs
4x12 @ 32kg
Lying leg curls
4x12 @ 36kg
Glute ham raises
4x15 @ 5kg
Hip adductor machine
3x12 @ 30kg lateral flexion each leg
3x12 @ 20kg internal flexion each leg

[r0wie]

Yesterday I danced for hours at a nightclub I love Easter holidays!


Today I did legs:

Squats 4x12 @ 60kg
Skipping 4x1min
Deadlifts 4x12 @ 40kg
High knee step ups 4x15 each leg
Lunges 4x12
Double leg raises 4x20
SLDLs 4x12
Lateral reverse lunges 4x30


I'm pledging to stay strong by not bingeing for 125 days. My relationship with food is much better than it ever has been but I still have the urge to binge sometimes. I've been working hard to control these urges but this diet challenge will help me stay on track. We're at day 3 and still going strong!
Urges are the biggest factor for me, really. Once I conquered the urge, I conquered the habit but I still need to be mindful all the time.

Macros have been lowered slightly:
cals - 1650
protein 145
carbs 165
fat 45

[outsideofbox]

So not big on "luck" as that rarely gets you anywhere but hard work and focus will win the race and seems you have demonstrated in the past!! Stay with it...I'm "IN"..

Hey I am impressed you did legs for a workout and then went out dancing all night!! I did legs then went out on a bike ride and the legs were screaming all the way home...ha

[r0wie]

So not big on "luck" as that rarely gets you anywhere but hard work and focus will win the race and seems you have demonstrated in the past!! Stay with it...I'm "IN"..

Hey I am impressed you did legs for a workout and then went out dancing all night!! I did legs then went out on a bike ride and the legs were screaming all the way home...ha

Haha riding a bike is tough on the quads!! You're dedicated
Dancing was great although my calves are really sore now.

[shikimate]

Woah, how often do you do legs day? Admirable, though. Skipping for minutes and doing 60 kg squats, this sounds like a killer leg workout to me.

You've lowered your macros quite a bit, is there a reason for this?

[r0wie]

Hi Shikimate- I usually do them once a week on Mondays but last week I did them later than usual (Saturday), then resumed the normal program this week.
60kg is light for me, my 1RM is 100kg.

Yeah you're right - I lowered them from my previous macros of 1800 because I plan on doing refeed days once a week, which should level out to a weekly deficit of 400 cals (so each day is only 57 calories less than my daily maintenance calories). I'll monitor it closely each week and post comparison pics each Thursday - let me know what you think

Chest - 122 days to go!

Bench press ss high knee step ups
4x12 @ 20kg/4x1min
Incline DB press ss KB swings
4x12 @ 10kg/4x1min @ 8kg
Cable flyes ss skipping
4x11 @ 14kg/1min
Dips ss KB goblet squats
4x12/4x1min @ 8kg
Cable crunches ss jumping lunges
4x12 @ 30kg/4x15 each leg

[r0wie]

Shikimate also reminded me that I didn't post my full training split. My hobbies are pole dancing fitness and yoga



Monday - Legs AM, dance class PM
Tuesday - Chest AM, dance class PM
Wednesday - Back AM
Thursday - HIIT AM or rest
Friday - Arms/core AM
Saturday - Dance practice
Sunday - Yoga

[xHKOx]

Keep it up!

[shikimate]

Looking good, r0wie!
This pole dancing pose sure looks advanced and it probably requires a lot of core & arms strength. Well done!

Your diet plan sounds reasonable to me. Anyways, you can always change your diet, if something doesn't work out as expected, so it should be fine anyway. Good luck!

[r0wie]

Keep it up!

Thanks mate Shall do!

Looking good, r0wie!
This pole dancing pose sure looks advanced and it probably requires a lot of core & arms strength. Well done!

Your diet plan sounds reasonable to me. Anyways, you can always change your diet, if something doesn't work out as expected, so it should be fine anyway. Good luck!

Thank you Pole is very hard but I'm addicted! Hehe.
And you're right about macros - I'll see how my body responds each week (Thursdays).

I don't focus on scale weight during a cut because I need to ensure that Im losing fat and keeping muscle, however I weighed myself out of curiosity to find that I've dropped from 73.3kg to 71.9kg! It's awesome to know that my body is adapting well.
Hopefully the visual differences are more noticeable.

Loving the Stoppani shortcut to shred training! I am so focused and not even hungry!

Back:
Barbell rows 4x12 @ 45kg
DB bilateral rows 4x12 @ 10kg
KB single arm press 4x12 @ 8kg
Tricep rope pushdowns 3x15 @ 18kg
Machine rows 4x12 @ 40kg
Lat pulldowns 4x12 @ 40kg
Super setted with either: skipping, mountain climbers, box jump squats, box squats, decline crunches.

[xHKOx]

Heck yeah that's great!

[DannPM]

The mirror is definitely the best gauge IMO, nice to have affirmations via the scale though as well ha! Glad it's going well

[bbowsh54]

Chest - 122 days to go!

Bench press ss high knee step ups
4x12 @ 20kg/4x1min
Incline DB press ss KB swings
4x12 @ 10kg/4x1min @ 8kg
Cable flyes ss skipping
4x11 @ 14kg/1min
Dips ss KB goblet squats
4x12/4x1min @ 8kg
Cable crunches ss jumping lunges
4x12 @ 30kg/4x15 each leg

Great work here! Nice-looking program... Way to rock the chest; also, love me some goblet squats! Have a good day

[r0wie]

Heck yeah that's great!

Thank you for your support

The mirror is definitely the best gauge IMO, nice to have affirmations via the scale though as well ha! Glad it's going well

Totally agree... check out the comparison pic below :O :O

Great work here! Nice-looking program... Way to rock the chest; also, love me some goblet squats! Have a good day

Thank you Definitely love squats but my bench is so weak


Well oh my gosh... Every thursday is my check in/measure/photo day and I am in shock. I've already lost so many centimetres and 2kg, and it's only been 4 days since I started the new Stoppani Shortcut to Shred program. The new macros are also working really well for me. I'm absolutely amazed at the difference!!!!!!!!!!


You can see my measurement results and pics on my bodyspace bodyspace.bodybuilding.com/r0wie


My period is here too so I'm sore, bloaty and puffy all over. Usually at this time of the month, girls hold more water and size... But I've lost?!!?!

Mentally feeling great. Macros are 1650, 145P/165c/45F

Chest - 87cm
Waist - 75cm
Thigh - 62cm
Hip - 90cm
Navel - 89cm
Arm - 31.5cm
Weight - 71.1kg (was 73kg)

Today:
Incline DB flyes 4x12 @ 5kg
Cable crossover 4x12 @ 9kg
DB flyes 4x12 @ 6kg
Single arm KB swing 4x12 @ 4kg
Skullcrushers 4x12 @ 15kg
Standing tricep rope extension 3x12 @ 27kg/23//23
Flatbar pushdowns 4x12 @ 27kg

with skipping, bench jumps, high knee step ups, goblet squats, jumping lunges inbetween each set.

[outsideofbox]

Great work!!! Interested how the new program works out...short term seems great what were you following prior to?

[r0wie]

Great work!!! Interested how the new program works out...short term seems great what were you following prior to?

thanks a bunch

Previous program was powerlifting and strength focused. Love lifting heavy
3 main lifting days: bench and accessory chest exercises, squats and leg exercises, deadlifts and back, and 1 HIIT or conditioning session.

Today:
Core training - really need it as my dance classes get more challenging. New moves and combos require so much core endurance 😩

Plank max time
Plank push-ups 2x1min
Hanging pike leg raises 3x12
V-ups 3x12
Double leg hip raises 3x12
Russian twists 3x12 @ 5kg
Elevated leg plate twists 3x12 @ 5kg
Crunches ss weighted side crunches 3x12 @ 5kg

[r0wie]

Rested today as I went out clubbing last night til late. I love the relationship/fitness/party balance I have at the moment, but I think something will need to give a bit when I return to work next week. 11 hectic weeks are coming up and I need to be productive and organised.

Big shopping day tomorrow so I'll do food prep.
This week I'm thinking:

Breakky - loaded fritatta with avocado on the side
Lunch - chicken curry with coconut rice/beef stew with sweet potatoes

[DannPM]

You sure go out clubbing a lot lol. Might just seem that way because I'm old married and have a kid now though ha!

[r0wie]

Haha yeah I'm married too - we are both very passionate about music and we're both musicians, so we usually go out once a fortnight. We don't drink or do drugs though so it works for us. No kids on the cards for us either.

[r0wie]

Arggh- overrate fats today by a fair bit will need to reduce tomorrow so that the weekly totals even out. I know it's not a big deal but I must reflect on it:
Why did it happen? Didn't exercise self control and gave into my urge for chocolate
What was a good thing that came out of it? I didn't binge and get into a negative spiral of guilt and shame! Yay!! Conquering my urges week by week.
What are the negatives from this situation? I may have stunted my progress and it's only week two.
What can I do differently next time? Vary my meals or have two refeed days instead of one a week.
I'll see how I go until Wednesday and will reevaluate after my Thursday check-in. Come on me, stay focused!!! 117 days!!!!!!

[shikimate]

I didn't binge and get into a negative spiral of guilt and shame! Yay!! Conquering my urges week by week.

Way to go!
negative spiral of guilt and shame is what brings down so many of us. Sigh.

[r0wie]

Definitely agree so I'm happy that I didn't go down that path again. Too many times I have let myself binge and feel so guilty and worthless.

I had a great day today!

Legs

Squats 3x12 @ 70kg
Deadlifts 3x12 @ 60kg
Split squats ss lunges 3x30/15
Goblet squats 3x12 @ 12kg
Single arm KB swing 3x12 @ 4kg
Hack squats 3x12 @ 80kg
Double leg raises 3x15
Supersetted with shoulder bb exercises

Dance class soon 😍