Hit my first full week today. I am a little behind by a week but feeling great will have to get pix up. Skulp says I am down 3% body fat after a week, might have to start scanning daily IDK but I am eating good IMO and felling great.
@gmdgeek well done mate with the weight loss! Yeah I'm loving this website. Can talk about fitnness as much as i like and no one should get bored lol Just about to do the leg workout now! gonna video some of it and post it on my page. I hope to squat more than 70kg!
Headed to the gym to get my HITT on ... and a little extra cardio
Just finished the Leg-A workout and here are my results. I also hit a new PR on my squats with 70Kg for 3 reps. In the photo im using a smith machine for my calf raises. I find I get a better pump doing it this way but remember im not using my stabilising muscles. So here are my stats
Barbell squat- 40kg/7reps - 50kg/7reps - 55kg/6reps - 60kg/4reps - 70kg/3reps <---- PR
Barbell squat AMRAP - 40kg/30reps
Barbell glute bridge - 20kg/10reps - 30kg/10reps - 35kg/10reps - 40kg/10reps
Stiff-leg Deadlift - 50kg/10reps - 60kg/10reps - 70kg/10reps - 70kg/8reps
Seated leg extension - 40kg/10reps - 50kg/10reps - 60kg/9reps - 40kg/10reps - 40kg/10reps
Seated leg curl - 20kg/10reps - 20kg/10reps - 22.5kg/10reps - 22.5kg/7reps - 20kg/7reps
Smith calf raise - 50kg/20reps - 50kg/20reps - 50kg/18reps - 50kg/18reps - 50kg/18reps
One week in and down. 8% bodyfat so sitting at 16.2 now which is cool another 9% to go hopefully by March and more muscle demo needed on the shoulders 
The program is going really well for me so far. I wanted to cut a few pounds before I put on some lean weight due to the holidays, but I will be starting to clean bulk at the end of the month and then for at least 8 weeks. I love the mix of muscle gain routines mixed with circuits. That definitely helps me hitting single digit BF percentage by the end of the month. I really like AMRAPS too, don't you guys love the explosivness? Keep making gainz nation and may the best man or woman win!!! ;)
I cannot afford the Skulpt mechanism (I partially blame college), but does anyone know a way of estimating your bodyfat percentage? I would love to know as I progress with the challange.
I cannot afford the Skulpt mechanism (I partially blame college), but does anyone know a way of estimating your bodyfat percentage? I would love to know as I progress with the challange.
Get a caliper at a pharmacy nearby. Make sure to get one that has a table with the numbers and formulas included.
They are quite cheap and do a very good job.
If you can't get to measure correctly yourself you can ask a friend or family for help. But it's also possible on your own.
The calculations with a measurement band around wrist / waist etc are fairly inaccurate and so are the formulas used in those.
Caliper is the best option if you can't affort to be tested by a doctor, nor buy any other measurement device.
If your pharmacy doesn't have it, they most likely can order it. And if not, you can order them yourself on the internet for very little bucks.
Cheers!
Needing more help with my nutrition! At the end of the first week on the scales I've put on close to 2kg (4.4lb). I'm assuming that's far too much?
The macro calculator on this website was indicating 3135 kcal as my lean muscle gain goal. I've averaged slightly less than 3100 kcal this week. I'm also doing Intermittent Fasting.
I was thinking I should take this back to 2900. Does this sound reasonable, or should I cut back a little more?
The 2kg gain might have been a bit of an anomoly because I jumped on the scales this morning and it was only 1.1kg (2.4lbs) gain. I did cut back slightly on my calorie intake but I might need to take more regular measurements and average them out?
I'll drop back to 2900kcal for the rest of this week and see how I go.
Any advice @scott_herman?
I've got a pretty solid meal plan ... i am curious as to what everyone's late night after gym goto is?
I won be able to hit the gym til 9pm ish tomorrow night so gonna be late getting home. I know it's important to get a post protein / carb refuel in ... I'm thinking protein shake. Just order the BSN Isolate and picked up 6 shakes from gnc earlier to tide me over.
Gerry
My wife and I picked up some wrist straps for pull day :D
How's Errybody doing?
Hit my first full week today. I am a little behind by a week but feeling great will have to get pix up. Skulp says I am down 3% body fat after a week, might have to start scanning daily IDK but I am eating good IMO and felling great.
One week in and down. 8% bodyfat so sitting at 16.2 now which is cool another 9% to go hopefully by March and more muscle demo needed on the shoulders
Hell yeah man!!! Just make sure you post your photos with the newspaper so we can read the date! haha and post it in the TRANSFORMATION CHALLENGE album already on your profile :-D
I've got a pretty solid meal plan ... i am curious as to what everyone's late night after gym goto is?
I won be able to hit the gym til 9pm ish tomorrow night so gonna be late getting home. I know it's important to get a post protein / carb refuel in ... I'm thinking protein shake. Just order the BSN Isolate and picked up 6 shakes from gnc earlier to tide me over.
Gerry
I do GREEK YOGURT and I toss in a scoop of BSN SYNTHA-6 ISOLATE in there as well. Yum! haha
PS: I got your email.. we will be chatting soon! thanks!
My wife and I picked up some wrist straps for pull day :D
How's Errybody doing?
Oh yeah!!!! Looks like you two are going to be pulling some HEAVY WEIGHT!!!
I am already seeing an improvement in my BENCH AMRAP! 135lbs for 27 reps non-stop today! Oh yeah!
My wife and I picked up some wrist straps for pull day :D
How's Errybody doing?
Oh yeah!!!! Looks like you two are going to be pulling some HEAVY WEIGHT!!!
I am already seeing an improvement in my BENCH AMRAP! 135lbs for 27 reps non-stop today! Oh yeah!
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