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Author Topic: My Transformation will start today  (Read 1886 times)
Posts: 6

« on: May 02, 2011, 09:58:57 PM »

My name is shane

I am 33 years old.

Aim is to compete in the BNBF or NPA for the 1st time. I want to preserve muscle as much as possible and get shredded. Want to get to a 6-7% bodyfat. I am at least 20% bodyfat right now but slowly with patience i will get there looking forward only.

My BodyWeight is 110kg

Height 6ft 3inch

My current routine is:

Monday: upperbody
Wed:lower body
Friday: upperbody
Monday lowerbody
Wed: upperbody.

This is a routine i got from Beyond brawn by Sturat Mcrobert

The upperbody is benchpress, Rows, military press and barbell curls
Lower body is Squats back 2 back with stiff-legg deadlift, Calf raises, and abs-core

Im eating very clean now, havnt started calorie counting but will sus this out this week

I will post some pics tommorow of my present condition

I am fast walking for 45 min every day to get the fat off.

No supplements at the moment, only multivitamin with codliver oil and omega 3,6,9 in the morning, cant afford protein or creatine, but i believe in good wholesome food is the key.
Posts: 2744

"What we do in life, echos in eternity"

« Reply #1 on: May 03, 2011, 06:20:41 AM »

Best of luck to you shane, am sure with. Persistence u will achieve your goal. Would be good to see your diet at some point.
Would also recommend mixing that cardio with some shorter HIIT sessions too.
Where do you train?
Posts: 6

« Reply #2 on: May 03, 2011, 09:18:39 PM »

I am from Gibraltar and train in a local gym which is well equiped except no power racks. But its ok.
My diet at the moment is:

Breakfast: 2 whole eggs+1 egg white+1 cup of ready brek oats+1 banana
Mid morning: 2 slices of whole meal bread with turkey/ham with salad in side
Lunch: 1 can of tuna in brine with 1 cup of brown rice + some soup.
Mid afternoon: 2 slices of whole meal bread with turkey/ham with salad in side+1 apple
Supper: 200g of cooked chicken mainly boiled and sweet potato or normal baked potato with salad
Late snack: 1 fat free yogurt+1 handful of nuts+1 fruit

Cant afford whey protein or creatine monohydrate cos on a tight budget right now, but i got the best tools (proper food)

Which HIIT training do you recommend and for how long?

Thanx bull
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