Hey Scott, my name is Carlos and I just started the challenge. I wanted to ask you what is the shedule for the workouts, just so I can organize myself. Is it going to be 3-5 times a week? And which days have the HIIT?

 

Thank you,

 

Carlos.

Just completed your first work out Scott. I was pleasantly surprised at how much I enjoyed it. I finally feel like I've achieved something.

 

There was however one exercise that I did struggle with.. The incline dumbbell rear fly. I just couldn't get the correct form to be able to perform beyond two sets. I think it didn't help that I became ever so slightly self conscious which caused me to adondon it. I'll definitely revisit as I was instantly feeling the effects.

 

Also, a fellow member of the gym as me to "spot" him tonight. Prior to watching your video I would have had NO idea what he was asking of me. Of course I obliged, but I think he over-estimated my strength as I nearly crashed down on him when he asked me to assist him with his chest press!haha.

 

So far so good though. Can't wait for the next installment..

 

 

Any idea where I can get the workout the night before as I workout early in the morning?

hey scott,

 

yeah i downloaded the app. It says my BMR is 1780. I'm 170 and I'm thinking about burning some fat and maybe hit about 160 by the end of this contest. It tells me to eat about 1800-2200 target for carbs is 367 target for protein is 198 and for fats it's 50-80grams. If i wanna lean out abit do you think I should decrease the carbs and increase my protein?

You should be fine, just need to adjust the weight accordingly for the rep ranges on the barbell exercises, and possibly supplement the cable flys with dumbell flys

Well you could probably two one of two things.

a) Increase your calories so that you are in a smaller deficit, giving you more opportunity to lose fat primarily, but also gain muscle.

b) Increase your calories so that you are in a slight surplus, giving you more opportunity to gain muscle primarily, while also losing fat.

I would say eat anywhere from a 200 deficit to a 200 surplus. If you're still doing cardio, and monitoring your carb intake while in a surplus, then you shouldn't gain any more fat, and you can still potentially lose fat while bulkinh.

Does that help?

hey scott,

 

yeah i downloaded the app. It says my BMR is 1780. I'm 170 and I'm thinking about burning some fat and maybe hit about 160 by the end of this contest. It tells me to eat about 1800-2200 target for carbs is 367 target for protein is 198 and for fats it's 50-80grams. If i wanna lean out abit do you think I should decrease the carbs and increase my protein?