So I have done incredible on my 6 week program and finished it. This week I lifted heavy to my max using 3 sets 6-8 reps for set and followed the same plan as the 6 week cycle. I did throw arms in twice 3 days apart for recovery. My weight was 181 this morning, I continue to work on the cardio and my run times have gottend great. I can run a sustained 7 minute mile for 4 miles.
Now to the hard part...getting the rest of my fat off without loosing the muscle. This is going to be a balancing act with a lot of protein shakes and leab cuts of meat. Here is where I am right now:
These were taken at 185-186. I have made it a point to switch between dumbell and barbell each week and change which exercise's you are using. Please email or message me on facebook if you want the 6 week workout in excel. It does take 1.5 to 2 hours to perform each day.
I have been working a cheat day in for food and one day that I don't excise that day either. I have a couple of months before R&R and I want to look my best for Jessica when I get back to Hawaii.
I decided to add some more to this post in reference to carbs. Yesterday I was 182.8 in the morning, ate 1200 calories through the day, very high in protein, drank 6 liters of water but only had 21 grams of carbs, and worked out 45 minutes with weights, 15 minute abs, and 45 minutes of cardio, today my weight was 181 on the nose, it's nuts how this works, though my effort level is to the max and I hope I can sustain this until I get my body fat below 10% into the single digits. Here is my weight chart:
Now to the hard part...getting the rest of my fat off without loosing the muscle. This is going to be a balancing act with a lot of protein shakes and leab cuts of meat. Here is where I am right now:
I have been working a cheat day in for food and one day that I don't excise that day either. I have a couple of months before R&R and I want to look my best for Jessica when I get back to Hawaii.
I decided to add some more to this post in reference to carbs. Yesterday I was 182.8 in the morning, ate 1200 calories through the day, very high in protein, drank 6 liters of water but only had 21 grams of carbs, and worked out 45 minutes with weights, 15 minute abs, and 45 minutes of cardio, today my weight was 181 on the nose, it's nuts how this works, though my effort level is to the max and I hope I can sustain this until I get my body fat below 10% into the single digits. Here is my weight chart:
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