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unag
unag g Una Gekova
6 Post(s)
6 Post(s) Gender: Female Goal: Lose Fat Date Joined: August 8, 2015
Posted

thank you @dgadamson

unag
unag g Una Gekova
6 Post(s)
6 Post(s) Gender: Female Goal: Lose Fat Date Joined: August 8, 2015
Posted

Seen some peopel posting pic for 12 week chalange and realaized that quite few has done it wrong.

Make sure you read "Terms and Conditions" under PHOTO SUBMISSION

 

RichDavis89
RichDavis89 g Richard Davis
40 Post(s)
40 Post(s) Gender: Male Goal: Lose Fat Date Joined: December 12, 2015
Posted

Good luck to you too man!

RichDavis89
RichDavis89 g Richard Davis
40 Post(s)
40 Post(s) Gender: Male Goal: Lose Fat Date Joined: December 12, 2015
Posted

@unag I know what you mean. Iv'e been looking at other profiles to see if I have done it correct. I hope I have ! lol

RichDavis89
RichDavis89 g Richard Davis
40 Post(s)
40 Post(s) Gender: Male Goal: Lose Fat Date Joined: December 12, 2015
Posted

 

Got my Pre protein shake down and drinking a black coffee for the caffeine after first day back at work on site! a bit of a concoction but its for the GAINS lol

Shiva_tej
Shiva_tej g Shiva Dasari
3 Post(s)
3 Post(s) Gender: Male Goal: Lose Fat Date Joined: January 1, 2016
Posted

Hey Joe! Thanx man! That helps. I checked my bodyfat again..and its at 12% now.so ea..i will bulk up now with y'all :)

Silverfang
Silverfang g Jake Ray
1 Post(s)
1 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2015
Posted

Looking forward to this, cant wait to see the results. Just got started with working out too.

jjwint
jjwint g John Wint
1 Post(s)
1 Post(s) Gender: Male Goal: Lose Fat Date Joined: January 1, 2016
Posted

4 jan . . . starting the Challenge.  61 years old, 100 lbs to lose.   Years of exercise experience:  46.   Years of exercising since retiring:  0     Time to get going . . .

Ron501
Ron501 g Ron van Biezen
2 Post(s)
2 Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 2013
Posted
Posted By: JoeHurricane

There are no absolutely necessary suplements. You want to focus on whole food first and foremost.

 

But Protein is a good one to have in case you ever need some extra protein, or for post workout shakes.

If you feel like BCAAs help you with recovery, then include them, and maybe some glutamine.

Creatine will be a good idea for bulking for sure.

Are these supplements you currently have? If so, that's good man.

Also remember that you can adjust your stack according to your budget - have you seen this?

Thanks mate.

I'll use the Protein for my breakfast. 100gr oats, 40gr protein (Synthax6) and 1ts oil (sunflower mostly).

The creatine i'll use/take 30 min before workout.
The BCAA's i'll use during my workout.

 

Facebook atlete page: https://www.facebook.com/Ron-Oldie-van-Biezen-1484710408410964/
Turlough
Turlough g Turlough Lennon
4 Post(s)
4 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2015
Posted

My first proper program let's get those gains first session was great by the way Scott going to feel that later

RichDavis89
RichDavis89 g Richard Davis
40 Post(s)
40 Post(s) Gender: Male Goal: Lose Fat Date Joined: December 12, 2015
Posted

 

Did my first workout today after work. This is what I did.

 

I start off light, then work my way up to max ( 3rd set )

 

4th and 5th set I take the weight down and go to failure

 

I hope this help's you guys to get your goals too!!

 

Smith Shrugs: 40kg/10reps-60kg/10reps-80kg/10reps-50kg/20reps-40kg/25reps

 

Seated Shoulder Press:20kg/10reps-30kg/10reps-40kg/10reps-25kg/19reps-20kg/13reps

 

Cable side raise: 2.5kg/10reps-3.5kg/10reps-4.5kg/10reps-3kg/12reps-2kg/12reps

 

Dumbbell Shrugs: 20kg/10reps-30kg/10reps-35kg/10reps-30kg/12reps-20kg/21reps

 

 #Shredchallenge

Murphynk
Murphynk g Nick Murphy
15 Post(s)
15 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2016
Posted

I am about 180lbs and have around 15% body fat... I want to build muscle and I'm trying to set my macros... Should i be eating well over my BMR 2976? I used the tools on the site and it said I should be eating 3200-3600 calories per day.. I just want to make sure I don't gain fat LOL

gmdgeek
gmdgeek p Gerald Davis
88 Post(s)
88 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2015
Posted

Just finished ordering my SKULPT so hopefully I will have a much better idea of my body fat - my guess based on math and all that is my body fat is around 27 to 28%... most of it coming in the form of freaking rear love handles that I hope to destory over the next 12 weeks!

www.getfit40.net - personal fitness blog
Fabulated
Fabulated g Ivan Chavez
3 Post(s)
3 Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 2015
Posted

Would any platinum member be kind enough to post some of the workouts here so us gold members can participate in the 12 week challenge too please.

peejay95
peejay95 g peter hensel
26 Post(s)
26 Post(s) Gender: Male Goal: Gain Muscle Date Joined: April 4, 2015
Posted

Just killed the first workout. feeling really pumped, veins are pooping which is unusual for me. gonna be a good 12 weeks

dgadamson
dgadamson g David Adamson
9 Post(s)
9 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2015
Posted
Posted By: Fabulated

Would any platinum member be kind enough to post some of the workouts here so us gold members can participate in the 12 week challenge too please.

That just wouldn't be doing the right thing by @Scott_Herman, or the other paying members! Many of the workouts are being made available for free. If you like the program it's worth the small amount to get the additional exclusive content.

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