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  • Posted On: 08-07-18, 11:09 pm (EDT) #1

    6 Week Transformation (incl photos)

    August 7, 2018, 11:09 pm

    Hi Community!

     

    I joined because I've been following Scott for a while and need support/motivation/accountability on my transformation. I'm pretty skilled at fitness and have been doing it forever - but alas, you know how life gets. Cheer me on! I'm going to document everything on here to hold me accountable.

     

    STATS:

    40 yr old

    165 lbs

    5' 9.5"

    12% body fat

     

    GOALS:

    8-9% body fat

    6 weeks

    Maintain as much muscle as possible while getting shredded

     

    ***SCOTT if you have any tips on this LMK***

     

    DIET: Per Scott's Calculator - selected "Rapid Fat Loss" and "3-5 workouts per week" even though I workout more

    2150 calories. 160g Protein / 160g Carbs / 95 Fats

     

    WORKOUT:

    Lift heavy (6-8 rep range) 5 times per week/1 bodypart per day (chest, back, shoulders, legs, arms - throw abs in there a couple of days at end)

    Cardio for 15 min at end of each session

     

    Here are photos - cheer me on guys!

     

  • Posted On: 08-08-18, 12:37 am (EDT) #2

    6 Week Transformation (incl photos)

    August 8, 2018, 12:37 am
    Posted by: lafit1

    Hi Community!

     

    I joined because I've been following Scott for a while and need support/motivation/accountability on my transformation. I'm pretty skilled at fitness and have been doing it forever - but alas, you know how life gets. Cheer me on! I'm going to document everything on here to hold me accountable.

     

    STATS:

    40 yr old

    165 lbs

    5' 9.5"

    12% body fat

     

    GOALS:

    8-9% body fat

    6 weeks

    Maintain as much muscle as possible while getting shredded

     

    ***SCOTT if you have any tips on this LMK***

     

    DIET: Per Scott's Calculator - selected "Rapid Fat Loss" and "3-5 workouts per week" even though I workout more

    2150 calories. 160g Protein / 160g Carbs / 95 Fats

     

    WORKOUT:

    Lift heavy (6-8 rep range) 5 times per week/1 bodypart per day (chest, back, shoulders, legs, arms - throw abs in there a couple of days at end)

    Cardio for 15 min at end of each session

     

    Here are photos - cheer me on guys!

     

    @lafit1 Excited to watch you get shredded man!

     

    Your plan sounds good mostly! Just a couple of things...

     

    Going for rapid fat loss might mean you risk losing more muscle. You'll be in a 500 calorie deficit, which isn't really bad, but you say you're working out more times than what you put into the calculator.. which might mean you end up being in a deficit of more than 500 calories. Best to stick between then 250-500 calorie deficit range for good, consistent fat loss, while not sacrificing too much muscle.

     

    Also, I think it would be helpful if you got a bit more protein. Aim for 1.2g - 1.5g protein per pound of lean bodyweight when cutting. For you, that would be more like 175g - 215g.

     

    Are you going to be doing HIIT cardio after each session? Probably don't need it that often. Doing it 3 times a week would be more than enough, maybe every other day?

     

    That being said, you CAN do cardio every day if you want, but again, it will probably mean you need a few more calories so your deficit isn't too big.

  • Posted On: 08-08-18, 9:01 am (EDT) #3

    6 Week Transformation (incl photos)

    August 8, 2018, 9:01 am

    Got it Scott and thank you!!!

     

    UPDATED MACROS:

    2400 cals (250 cal deficit)

    210P / 180C / 93F

     

    UPDATED WORKOUT:
    -Lift heavy classic bro split (5x/wk)

    -HIIT cardio 3 times per week

     

    Thanks!! I'll keep posting weekly photos.

  • Posted On: 08-09-18, 12:49 am (EDT) #4

    6 Week Transformation (incl photos)

    August 9, 2018, 12:49 am
    Posted by: lafit1

    Got it Scott and thank you!!!

     

    UPDATED MACROS:

    2400 cals (250 cal deficit)

    210P / 180C / 93F

     

    UPDATED WORKOUT:
    -Lift heavy classic bro split (5x/wk)

    -HIIT cardio 3 times per week

     

    Thanks!! I'll keep posting weekly photos.

    @lafit1 Awesome! This looks good man!

     

    And then remember, if you do hit a plateau but don't want to reduce calories straight away, that's when you could add in another day or 2 of cardio so that you can keep losing weight on the same number of calories.

     

    Look forward to seeing your progress! 💪 🙌 

  • Posted On: 08-14-18, 6:04 am (EDT) #5

    6 Week Transformation (incl photos)

    August 14, 2018, 6:04 am

    Any updates yet?

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