Took pic yesterday after I did HIIT workout. If I need to be honest, didn`t find it to hard, but i guess we going to build it up.

Do we need post pic every week?

 

Do workout will come out every day, because I havent resieved my today. Shell I take as rest day?

 

And one more thing, is it just me or somebody else is strugling find all workout in one place in muscularstrength web page? I seen it in youtube, but in here.

 

Godd luck to all of us

 

Finally made it back in the gym after a long time. feeling great just hit the PUSH A workout for the challenge and boy did it ever kick my butt. Thanks for that I feel great.

 

Keep it up all well all be looking fantastic in the next 12 weeks.

So I did Scotts Pull-A- Video and i'm very happy I did a MASSIVE PR on my Deadlifts for me. But for all of us to have a good laugh I'm uploading the worst photo taken tonight lol! Just look at that face! Thats what PR's look like!

 

 

So lets get down to business. Here are my stats for tonight

 

Deadlifts- 50kg/7reps - 70kg/7reps - 90kg/7reps - 110kg/4reps - 115kg/3reps <-- PR!

 

Deadlifts- 70kg/20reps

 

Barbell bicep curl- 20kg/10reps - 25kg/10reps - 25kg/8reps - 20kg/9reps

 

Lat Pulldown- 30kg/10reps - 35kg/10reps - 40kg/8reps 35kg/8reps

 

Barbell upright row- 10kg/15reps - 20kg/14reps - 17.5kg/12 reps - 15kg/13reps - 10kg/15reps

 

Dumbbell bent over row- 15kg/10reps - 15kg/10reps - 12.5kg/12reps - 10kg/15reps - 7.5kg/12reps

 

Barbell reverse curl- 20kg/5reps - 15kg/8reps - 12.5/10reps - 10kg/10reps - 10kg/9reps

 

Dumbbell shrugs- 35kg/15reps - 32.5kg/10reps - 30kg/10reps - 25kg/12reps - 20kg/11reps

 

swissball torso twist 5 sets of 6kg all at 15 reps

 

stnding dumbbell oblique crunch - 20kg/20reps - 20kg/20reps - 15kg/20reps - 10kg/20reps - 10kg/20 reps

 

#Shredchallenge

 

Wow who is sore?? Me… thanks for all the videos and teaching on the boards.

 

I have a questions about my Macros that I am still confused. So Sorry for the long post but I just want to make sure I have the data correct.

My Data:

Current weight =233lbs

Body Fat% = 26.4% Hopefully lower after this week.

Fat weight = 61lbs (rounded)

Lean Weight = 172lbs (rounded)

Average BMR = 2703

Goal is fat loss (and building lean muscle) so subtract 250-500 calories from average BMR.

New BMR = 2203 and 2453 so I am going to use 2300 as my baselines calories.

 

Based on this data the macros =

Protein = 258g or 1032 calories

Fat = (using .35 lose weight) = 60grams or 540 calories

Total fat and protein calories = 1572

Carbs = 2300-1572 = 728 calories / 4 = 182 grams.

 

Therefore my Macros in grams =

P = 258

F = 60

C = 182

 

However the carbs seen high to me per the information that to lose weight you should be 50-100g carbs. So should I just reduce the carbs and add it to the protein and fat?

New Macro =

Protein = 301.5grams = 1206 calories

Fats =86 grams * 9 = 774 calories

Carbs = 75grams * 4 = 300 calories

 

2280 calories total.

Is this correct or a good starting point? Again sorry for the detail however I did not know how to ask the question without all the information.

I'm sorry but where can I find the workout routines???

I been wondering same thing

Is there a place on this site I can chart my progress? I usually use a notebook.

On your profile, next to the tab that says 'Board' there is one that says 'progress'. You can update your BF% and weight there and see how you're tracking on a graph :)

You can also add your fat% and muscle quality to the leaderboard here if you have grabbed yourself a skulpt aim - http://muscularstrength.com/twelve-week-transformation-challenge

Actually, I meant a place to chart weights and reps. I have a place to chart my personal stats. I'm hoping to win a skulpt. If I bought one I'd bow out of the contest.