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Documenting my progress (5 days bodybuilding split

I will try to post update of my progress on a weekly basis

Corentin
Corentin g Corentin Bernard
3 Post(s)
3 Post(s) Gender: Male Goal: Lose Fat Date Joined: April 4, 2017
Posted

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 :)

 

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
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?

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jorgeegroj
jorgeegroj g Jorge Villarreal
106 Post(s)
106 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2017
Posted
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)
Corentin
Corentin g Corentin Bernard
3 Post(s)
3 Post(s) Gender: Male Goal: Lose Fat Date Joined: April 4, 2017
Posted

 

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)

 

 

 

Corentin
Corentin g Corentin Bernard
3 Post(s)
3 Post(s) Gender: Male Goal: Lose Fat Date Joined: April 4, 2017
Posted

 

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

muscular strength
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