- Any relevant measurements such as waist, chest or body fat %
Weight - 202.2 lbs (14 stone 6)
Bodyfat - 21%
- A brief outline of your workout history
I have worked out off and on for about 10 years but I have only really stuck to a routine and watched what I ate since I found mansized. I have been bulking up for the last six months and I have added about 2 stone and the bodyfat has stayed roughly the same.
I work out at home twice a week and once in the gym for my leg exercises and use mostly free weights and the one set to failure theory (Although I have only been truley going to failure recently).
My diet while bulking was around 3500 calories or mostly healthy clean food.
- What you'd like to achieve in 12 weeks
I would like to cut my bodyfat down to about 10% while keeping the muscle that I have added, I am not sure if 10%bf is realistic in 12 weeks so anything under 15% I would be happy with.
From hearing advice from other members I will be going down to about 3000 calories for about 4 weeks and then down to about 2500 after that so I hopefully wont lose that much muscle.
I am looking forward to the challenge in the new year.
Well after a great Christmas in which I ate like there was no tomorrow I have actually lost a pound which is quite good although this may be muscle as I havent exercised for a couple of weeks. I am down the gym for my leg exercises today and I have a nice new weights bench for at home which is more adjustable which I will use for the first time on Friday.
Well the leg workout went really well last night and I even threw in some cable crunches as well. I forgot to take in my notebook so I am not sure of reps and weights though. D'oh!
Thanks Anthony, I general do take measurements every 3-4 weeks although I have never measured my neck. I will take some measurements tonight and post them up tomorrow.
My workout on Friday was a little difficult due to have a new weights bench so I spent a lot of time getting used to adjusting things so not all my usual exercise were done although some new ones were also done. I think tonight will be better though.
My workout on Friday was:
Decline Bench press 20kg 15 reps
Decline Flyes 5kg 20r
Cable Pullups - Didnt do due to to issues with bench
Dumbbell Lateral raise 4.5kg 19r
Dumbbell front raise 4.5kg 16r
Inlcline dumbbell curl 5kg 20r
Close grip bench press10kg 15r
Crunches - Didnt do due to time restrictions
Bicycle crunches - Didnt do due to time restrictions
Plank - Didnt do due to time restrictions
As you can see all my weights need to go up but it was a bit of a learning curve.
Thanks Anthony, I general do take measurements every 3-4 weeks although I have never measured my neck. I will take some measurements tonight and post them up tomorrow.
My workout on Friday was a little difficult due to have a new weights bench so I spent a lot of time getting used to adjusting things so not all my usual exercise were done although some new ones were also done. I think tonight will be better though.
My workout on Friday was:
Decline Bench press 20kg 15 reps
Decline Flyes 5kg 20r Cable Pullups - Didnt do due to to issues with bench
Dumbbell Lateral raise 4.5kg 19r Dumbbell front raise 4.5kg 16r
Inlcline dumbbell curl 5kg 20r Close grip bench press10kg 15r
Crunches - Didnt do due to time restrictions
Bicycle crunches - Didnt do due to time restrictions
Plank - Didnt do due to time restrictions
As you can see all my weights need to go up but it was a bit of a learning curve.
What are cable pullups? I hope thats a back exercise because you seem to be very chest and front delt dominant; carefull, you dont wanna end up like a hunchback with injured shoulders!
I think you are always going to work the front shoulders more than others due to chest exercises but I dont think that is a reason to not exercise them.
I forgot to take measurements last night, hopefully hope to do it tonight.
