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I am doing this to keep in track, accountable and document all the progress I am going to make.
Any constructive criticism is welcome. That's the main reason I am posting this lol. Goal Burn body fat. Gonna go for low carbs diet. Status Height: 174 cm Weight: 64.7 kg Body Fat %: 21.3% Background I'm a skinny fat guy. I've been hitting the weights for 4 months with the goal of gaining weight. I did dirty bulk. I kind of regret it, but it motivated me because I am not a stick anymore, however I don't look good. I'm here to fix that. That experience thought me some lessons on nutrition (I had some stupid ideas like eating too much carbs with sugar) Even though I got so much fat, I was motivated that my body changed. It is possible ![]() I am attaching some photos of the change my body
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Day 1: 01/8/2018
(Don't remember the calories, but I did hit the goal and proteins) Bench Press Plain chest with dumbells Incline chest with dumbells Zbar curls Lift dumbells (this one: ejerciciosencasa.es/wp-content/uploads/2013/10/dibujo02.jpg ) Don't know the name in english 3 excercises forAbdominals 30 minutes of cardio 120bpm |
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Last edit: by Dag.
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Day 2: 01/09/2018
Rest day. Food. 4:00 a.m. 1 Egg, 2 slides of jam, peanuts, and cheese. 8:00 a.m. 2 eggs (one rancher), sausages and cheese. 12 a.m. Beef, pork chop and salat with olive oil 5 p.m. salat, peanuts and almonds. 9:30 p.m. chicken marinated in lemon and garlic (tastes supergood ![]() |
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I hope u r eating at a deficit and following a routine written by someone knowledgeable and not just doing your own shit
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@CitySleek
I am eating at deficit and this week I was doing the local gym workout routine. For now I am going for this on: www.muscleandstrength.com/workouts/3day-beginners-workout.html Once I get rid of good quantity of ugly fat, I am considering to go for this one: www.muscleandstrength.com/workouts/hit-mass-3-day-split But probably will give my body a week or 2 to adjust to calorie sourpluss and gain energy to the HIT.
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Day 3: 01/12/2018
Squats Deadlift Seated calf raise Overhead press with dumbells 2 more excersise that I don't the name in english and I'm about to go to bed, so I am not searching them. 30 minutes of cardio. Still having low carbs diet. I am gonna try to post my everyday calorie intake. |
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Day 4: 01/13/2018
Wide grip pull up machine Dumbell row Lat pull down Seated dumbell press Barbell upright rows Dumbell back raises 30 minutes of cardio |
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The day before Yesterday
Week 2 - day 1 Bench press with dumbells Incline bench press barbell Dips Skull breaker Did the HIT. Before it I ate a muscle milk protein bar that I don't know if it is right or wrong to do, but I wqs starving and it gave a good amount of energy to hit the weights very hard. I still have some sore on my chest. Have been trackng calories with myfitnesspal app and I am at deficit everuday, must be the low carbs because I don't feel empty. I also trying to ingest food high on zinc and vitamine d to incrrasd testosterone. Today had liver for lunch. Also taking a multivitamine (hope it does something) Leg day today. |
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bro that routine is awful, natties, especially beginners should not do body split under any circumstance. u clearly have the discipline and go to the gym and i want to see you make solid gains but that routine does not cut it.
read up and try one of these 3, they are all much better: fierce 5: forum.bodybuilding.com/showthread.php?t=159678631 all pro: forum.bodybuilding.com/showthread.php?t=4195843 icf 5x5: www.muscleandstrength.com/workouts/jason...s-5x5-novice-workout icf 5x5 will give you the best gains but will absolutely kick your ass, you can easily gain muscle/lose fat at the same time on that routine. instead of eating at deficit, you can eat at maintenance and complete recomp
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@Citysleek
Alright I will try the icf 5x5 Just gonna finish this week with tge one i got. |
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week 2 day 2
Lat pull down Seated row One arm pull dumbell Standing barbell curl Didnt like one arm pull. |
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Week 2 day 3: 01/20/2018
45 Degree Leg Press Leg Extension Leg Curl Military Press Dumbbell Lateral Raise(forgot to this excercise) 30 minutes of light cardio. I can't wait to start with the new program ICF 5x5, it looks very intense. I really want to get rid of fat. |
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