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MasonV wrote: Restarting Kris Gethin 4 Weeks 2 Shred workouts. Need something with structure and I like this program, not going as low as he says on calories though.
To start off, want to go from 168-150 in however long it takes. The program consists of 4 days lifting, each day starts at one hour medium intensity cardio. Will repeat this program again if I like it after four weeks. I do part of my cardio on lunch break, then usually go to gym at night and for a walk afterwards. The program is somewhat time intensive but not a big deal as I have three days off a week and can use lunch breaks to go towards total time.
Today was off day and just went on a 3mph 2 hour walk while talking on the phone. Will report in tomorrow on first day of restarting the program. I usually keep logs on Google Docs but think this will help me be more accountable.
Your cutting goals are similar to what I had. I just got done cutting from 168 -> 147 in 12 weeks. In my case, I plateaued with my weight loss on 2 separate weeks. I think you can do this in 10 weeks assuming you lose -2lbs/week.
I didn't really log what I did, but let me know if you want tips.
I tend to drop fat relatively quick, as long as I stay consistent. Idk if i'm on a big enough calorie deficit for 2lbs a week though. Figured 1-1.5lbs would be the sweet spot. Could you tell me a bit about your plateaus? When did they happen for you and what did you do to move past them? Increase exercise or lower calories? Thanks!
Hey, everyone's body is different, but this is what I did, this is from memory, so it might not be entirely accurate, but close enough:
Week 1-3 I only cut back calories: started from 2000/day(week 1) then dropped to 1700/day(week 3).
Week 4, 1700 calories but started doing light cardio sessions (e.g. running 3 miles a week).
Week 5 is where I stalled(I maintained calories and cardio from week 4).
Week 6-7 I dropped calories to 1600 and added more cardio. (3 miles/week -> 5 miles/week).
Week 8 dropped calories to 1500, added cardio (appx. run 8 miles/week).
Week 9-10 dropped to 1400 calories, add cardio (running 12 miles a week.)
Week 11 stalled again, this one was a fuck up, I cheated too much on my diet this week.
Week 12, didn't go to the gym at all, just dropped calories to about 1000-1200.
Note: In addition to cardio, I was doing 2 full body weight lifting sessions a week. The last 3 weeks, I fucked up
with my protein intake, I was eating probably less than 80g/day, and the last 3 weeks of dieting(not counting week 11 because I cheated) were brutal. I was eating so little. I guess the takeaway from this is try to either drop calories a bit or add exercise every week to avoid plateaus, and don't cheat haha. Good luck.
It's awesome you've been consistent, and even made up for missing yesterday.
If you miss a day again tho, keep in mind that even just 5 minutes of cardio is better than nothing. I personally would start to feel overwhelmed if I missed two days and thought, damn now I have to do 3 hours to make up...and don't have 3 hours left in the day.
Sure more is better but every little bit counts. And consistency is king.
12/19 - 2,500 Calories (way too much but helped offset this with extra cardio)
30 mins treadmill 3% incline, 3.4 mph
50 mins treadmill 3% incline, 3.2 mph
30 mins treadmill HIIT 3% incline 2 miles
Down approximately 4lbs in almost two weeks, taking food/water weight into consideration. Frame looks a bit more toned. I still need to clean up diet more, as I've been eating out but try to keep to healthy options with a lot of vegetables.
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