Thought I should have a goal to get in better shape this year, so by 1 June 2011 I'll weigh at least 15 stone with body fat of 10% or less.

Training wise, I'm going to do whatever I want and enjoy, I expect I'll do a fair amount of supersets as these are easier on my joints and I respond well, plus basic lifts as well.

Fasted cardio every other day and cleaning up diet, plus the odd walk in the evening as well should fire up the metabolism.

I'm keeping off the juice for the next 3 months, then I'll do a little, just to hench up!

Sunday 2 January 2011 - Chest & Triceps

DB Press: 26x10,36x6,44x6,52x7

Iso Chest Press: 100x6,150x8 dropsets 130x6,100x5,80x7

Cable Crossovers: 17.5x15x2

Triceps Superset

A1: Rope Extensions: 22.5x10x2
A2: Elbows Flared Pressdowns 50x10x2
A3: Overhead Rope Extensions 22.5x10x2

Comment

Started off the New Year with as little fun session. This is about as HIT as I get, but after being ill all over Chrimbo my energy levels are low

Not bad for a 2nd day back!

Strong DB Presses! Aint that the same as Rab?

Hey old boy you aint getting to no sub 10% at your "ripe" old age with the crumpets and sausages

Rab wrote:Hey old boy you aint getting to no sub 10% at your "ripe" old age with the crumpets and sausages

X 2!!!

good luck bro!

I've been sub 10%, but not at 15 stone albeit years back. My diet will be clean, my goal is clear and I will succeed.

ps I haven't had a crumpet or a sausage for months, unlike you two sausage jockeys

Any assistance or are you going "au naturel" ?

Looking forward to seeing the progress - we need to do another session together!

Will wrote:Any assistance or are you going "au naturel" ?

Looking forward to seeing the progress - we need to do another session together!

I'm natural at the moment, I did some TRT for a few months and went heay for about 4 weeks, but just bored with it all. I'll probably do a littler trt come April if I'm struggling to maintain mass whilst losing fat, but we'll see. Strength wise, roids don't have much of an impact, although I can't do the volume of training without them due to poorer powers of recovery.

And yes, I must visit your gym mate.

I like this title


So its less that 10% at a minimum weight of 15 stone ?

Which is more important the % or the weight ??

Gym-pig wrote:I like this title


So its less that 10% at a minimum weight of 15 stone ?

Which is more important the % or the weight ??

Both mate, but of the two the less than 10% fat, but I could never be below 14 1/2 stone as I look ill, so 15 stone is possible.

During the next few months I'll be doing a more HIT approach as I'm clean, clsoer to June I expect to go on the gear, but only test e at 200mg per week and proviron at 25mg per day, just to keep muscle mass as fat drops. So a real bsic and cheap few weeks on gear

What you doingwith your diet ?
How much do you have to lose ?
I dont remember you having a high BF % anyway so this should be easily achievable
Hows the next 6 months going to break down ?

Gym-pig wrote:What you doingwith your diet ?
How much do you have to lose ?
I dont remember you having a high BF % anyway so this should be easily achievable
Hows the next 6 months going to break down ?

The next month I'll just drop all basic carbs apart from a beer or two at the weekend, ramp up protein and green veggies and take it from there mate.

In terms of what I have to lose I don't know, but I had the top 2 rows of abs in before Chrimbo, but not so good now due to illness and slackness, so get January out of the way and I'll post up pics etc., so everyone can comment

I would have put you 15%-18% from when I last saw you and if you've put a little on over Xmas so not too much to drop.

Alex wrote:I would have put you 15%-18% from when I last saw you and if you've put a little on over Xmas so not too much to drop.

I think you're right Alex.

Take it nice and easy, improve diet, cardio and training and it should be easy

Weight as at 3 January 2011

According to the scales at the gym I weigh in at 15 5lbs which doesn't surprise me.

I'm a bit flabbier than I was 4 weeks back, due to illness and shite food and too much booze.

So over the next 6 months I need to drop a stone of fat and add about 9 lbs of lean muscle mass to get where I want to be.

Monday 3 January 2011 - Back & Biceps

Ischemtic Iso Rows Weight Per Side: 25x8,50x8,75x8,100x3

Reverse Close Grip Hammerstrength Pulldowns: 90x12,110x12,120x12

DB Preacher Curls: 24x8,20x8

DB Curls 22x6,20z6 down the rack to 14kgs getting as many reps as possible - great pump

Comment

Short and sweet session which is all I want and need at the moment, Ischemtic Iso rows with 100kgs each side was harder than I thought...

simon m wrote:Weight as at 3 January 2011

According to the scales at the gym I weigh in at 15 5lbs which doesn't surprise me.

I'm a bit flabbier than I was 4 weeks back, due to illness and shite food and too much booze.

So over the next 6 months I need to drop a stone of fat and add about 9 lbs of lean muscle mass to get where I want to be.

what is your height?

You cant be heavier then me!! Ill need to do double rounds at KFC at this rate!

kp1512 wrote:

simon m wrote:Weight as at 3 January 2011

According to the scales at the gym I weigh in at 15 5lbs which doesn't surprise me.

I'm a bit flabbier than I was 4 weeks back, due to illness and shite food and too much booze.

So over the next 6 months I need to drop a stone of fat and add about 9 lbs of lean muscle mass to get where I want to be.

what is your height?

You cant be heavier then me!! Ill need to do double rounds at KFC at this rate!

I'm 5 10".

I've dropped half a stone in a month as I haven't been training or eating a great deal and drink too much

Will follow with interest mate. I like your attitude towards it.

I think 9lbs LBM gain in 6 months isn't going to realistic naturally whilst looking to drop BF as well if you go on the assumption that with everything perfect that a 1lb max LBM gain would possible in say a 4-6 week period and that would be at an already low BF.

So it would be more realistic to prioritise one of the goals and that is to either be as lean as you can be at 15 stone or drop to 10% BF regardless of what your body weight ends up being.

If it were up to me I'd look to drop to 15 stone or slightly under fairly sharp, maybe 4 weeks tops and then look to increase LBM whilst keeping myself with 1-2lbs of 15 stone which will effectively result in a very slow reduction of BF over the final 20 weeks. This way you can monitor your body weight and keep it within target and then look to reduce BF by eating clean, fettling calories and using the fasted cardio. So visually if you look leaner but weight is pretty much within target then you know you're on the right track. I'd then carry this through past June whether you hit target or not just to stay fit and healthy as this slower method will help to keep BF off.

For your approach to diet changes simply eat clean but don't starve yourself as you'll eventually fall off the wagon and mess things up. For the first 3-4 weeks I wouldn't even worry about counting the calories too much, just simply concentrate on cleaning things up and gauge things according to appetite and then after the 3-4 weeks you would have easily dropped the 6lbs or so to drop to target weight and got rid of most of the excessive water. At this point you can start to make changes to slowly melt off BF.

Interesting stuff. I guess one question is do you want to be heavier for the sake of being heavier or becasue you want to look bigger.

I've lost half a stone last year (after my comp' in June )and everyone reckons I look bigger! Admittedly I've probably put on some muscle mass over the same time period, but I'm not sure I've put on much tbh. But i think that losing some flab makes your physique stand out more and gives the appearnce of better size.

So if you want to 'look' bigger reducing BF% is probably the better route imo/ime.

Who is it that says something along the lines of 'if you want to look like you've gained 10 lbs of muscle, then lose 10lbs of fat'?

I look fairly big because I am fairly big, I also want to be at 15 stone and at a lower percentage of fat because I'd then not only look better, I'd also be proper big as well

Alex wrote:I think 9lbs LBM gain in 6 months isn't going to realistic naturally whilst looking to drop BF as well if you go on the assumption that with everything perfect that a 1lb max LBM gain would possible in say a 4-6 week period and that would be at an already low BF.

So it would be more realistic to prioritise one of the goals and that is to either be as lean as you can be at 15 stone or drop to 10% BF regardless of what your body weight ends up being.

If it were up to me I'd look to drop to 15 stone or slightly under fairly sharp, maybe 4 weeks tops and then look to increase LBM whilst keeping myself with 1-2lbs of 15 stone which will effectively result in a very slow reduction of BF over the final 20 weeks. This way you can monitor your body weight and keep it within target and then look to reduce BF by eating clean, fettling calories and using the fasted cardio. So visually if you look leaner but weight is pretty much within target then you know you're on the right track. I'd then carry this through past June whether you hit target or not just to stay fit and healthy as this slower method will help to keep BF off.

For your approach to diet changes simply eat clean but don't starve yourself as you'll eventually fall off the wagon and mess things up. For the first 3-4 weeks I wouldn't even worry about counting the calories too much, just simply concentrate on cleaning things up and gauge things according to appetite and then after the 3-4 weeks you would have easily dropped the 6lbs or so to drop to target weight and got rid of most of the excessive water. At this point you can start to make changes to slowly melt off BF.

Agree with all of that. I recon you will have to be a lot lighter than you think to be 10% and will need to accept a big drop in weight first (inc flatness) before adding in sauce, fillign up and slowlyadding lean tissue at a couple of lb per month.

I recon 10lb of lean tissue...ACTUAL dry lean tissue devoid of water/glycogen....takes your average fella a solid year to gain even with gear.

Rab wrote:I recon 10lb of lean tissue...ACTUAL dry lean tissue devoid of water/glycogen....takes your average fella a solid year to gain even with gear.

I have NEVER been average, not once, not ever in my life. Average is for losers