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  • 04-25-17, 5:08 pm (EDT)

    Documenting my progress (5 days bodybuilding split

    April 25, 2017, 5:08 pm

    Hello all,

     

    I hope this is the right section to post a "diary" on this forum ^^

    About me: 29 years old,  living in Poland, go regularly to the gym prior to this

    I did go through the Adonis Index program before, I reduce my waist by more than 8 inches through this program but now I have been on astall.

    My objective is to lose fat and get toned.

    Other data

    Between 93 and 96kilo (bug variation during the day as I dring a lot)

    189cm

    Body fat = 21% (measurement made at a machine at the gym... not sure it is very reliable)

    metabolic age = 34  (same machine)

     

    pictures after day 2 of the program

     

    BMR  at rest: 1672

    BMR in motion: 2592

    I will have to think harder about my meal plan but i thinkI should go below 2000 cal / day

     

    To be continued :)

     

  • 05-09-17, 3:39 am (EDT)

    Documenting my progress (5 days bodybuilding split

    May 9, 2017, 3:39 am
    Posted by: Corentin

    Hello all,

     

    I hope this is the right section to post a "diary" on this forum ^^

    About me: 29 years old,  living in Poland, go regularly to the gym prior to this

    I did go through the Adonis Index program before, I reduce my waist by more than 8 inches through this program but now I have been on astall.

    My objective is to lose fat and get toned.

    Other data

    Between 93 and 96kilo (bug variation during the day as I dring a lot)

    189cm

    Body fat = 21% (measurement made at a machine at the gym... not sure it is very reliable)

    metabolic age = 34  (same machine)

     

    pictures after day 2 of the program

     

    BMR  at rest: 1672

    BMR in motion: 2592

    I will have to think harder about my meal plan but i thinkI should go below 2000 cal / day

     

    To be continued :)

     

    Hey hey @corentin! Looking good! That's awesome progress so far losing 8 inches off your waist - impressive!

     

    Have you thought about giving my Push, Pull, Legs program a try next? That way you can focus on losing fat while building some more muscle.

     

    Also, I don't think going below 2000 calories per day is a great idea.. not for a guy your size.. you should be able to lose weight with more calories than that. What are your current macros and calories, and what results have you been seeing?

    Need 1 on 1 coaching? Send me a direct message to learn more!

  • 05-09-17, 12:58 pm (EDT)

    Documenting my progress (5 days bodybuilding split

    May 9, 2017, 12:58 pm
    Posted by: Scott_Herman

    Hey hey @corentin! Looking good! That's awesome progress so far losing 8 inches off your waist - impressive!

     

    Have you thought about giving my Push, Pull, Legs program a try next? That way you can focus on losing fat while building some more muscle.

     

    Also, I don't think going below 2000 calories per day is a great idea.. not for a guy your size.. you should be able to lose weight with more calories than that. What are your current macros and calories, and what results have you been seeing?

    I agree w Scott, I think <2000 cal/day is pretty drastic since you're tall and you have some muscle.
    I would suggest doing HIIT or something similar. (increasing your calories out instead of decreasing your calories in, or maybe coupled with that, but not at such a drastic level)

    If you don't have the time for HIIT sessions, I would suggest working in giant sets or doing exercises like high jumps as a superset on your lifting sessions. It's incredibly draining and will allow you to burn way more calories (your lifts might suffer a tiny amount because of fatigue, but you'll actually get your metabolic rate up).

    Best of luck!

    Frat bro turned barbell boss.
    Two black belts. (Tae-Kwon-Do and Ai-Ki-Do)

  • 05-12-17, 1:26 pm (EDT)

    Documenting my progress (5 days bodybuilding split

    May 12, 2017, 1:26 pm

     

    Progress after 2 weeks

    Thank you for the feedback Gents

    AT the moment it is pretty hard to control my macros as I am on constant business trip in other countries (It should be over next week)

    Honestly since I staeted this program for 2 weeks only it is a bit early to see what works or not.

     

    The 5 days bodysplit is quite nice so far, legs days is super tough and I could nto complete it entirely at first

    Are suggesting that I should stop this program and go for the push pull legs?

     

    If I keep the 5 days bodysplit, when could I implement HIIT?

    I am thinking of twice a week 10 - 15 cycle (1min normal speed, 30 sec sprint)

     

     

     

  • 06-01-17, 5:14 am (EDT)

    Documenting my progress (5 days bodybuilding split

    June 1, 2017, 5:14 am

     

    After 1month.

    I can see some results and I look more toned

    Lost 2 cm on my waist (91 cm)

    My perfect waist is around 84 so 7 cm to go ^^

    I wish my abs could be more visible

     

    Very challenging workout but I do feel much better and I am even increasing the weights.

    Legs days is still absolutely horrible :D

     

    Trying to eat around 160g of protein / day

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