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This is me 2.5 Months ago.. at 84kg – 39.5 inch gut
This is me Today. I don’t like to say “after” before i am not finished yet=)
I am currently 72kg – 34 inch gut.
I am a little worried about my gut region as it isnt tightening up, feels like alot of.. well, wet squishy fat still around=) Hope it tightens up eventually=)
Wow that’s pretty impressive progress. Just over a kilo a week for 2.5 months is pretty good going.
Looks like your arms may be a little bigger than when you started and you’ve had a big reduction in waist measurement so we can assume thats primarily fat!
What’s your training routine?
Thanks for the nice words=)
I do 3 days a week on the treadmill, 3 days a week workout..
Im thinking of doubling up acouple of days, ie, 5 days cardio & 3 days workout (hopefully break through my 34 inche i’ve been stuck at)
Treadmill = 40 min jogging/running
Workout = squats, bench, rows, shoulderpress/deadlift(alternate these two each workout), dips/french (depends what i feel like doing), barbell curls, abs
Meal 1 : 1/2cup oats + 4x scoop wpi shake
Meal 2 : 150g chicken, 120g sweet potato (or 1cup brown rice ), 1cup broccoli
Meal 3 : 130g of tinned Tuna in springwater + salad
Meal 4 : 4x Scoop WPI shake + Bannana
Meal 5 : Dinner (Steak/Chicken/Fish + Veggies, or something similar)
Meal 6 : CC/WPI Shake before bed
POSTWORKOUT : 4x WPI, 2x Malto , 2x Dextrose shake, 40 min later some chicken + rice.
Don’t know how optimal this is for Weight loss per say, i want to cut the rest of this annoying flab off (while retaining my muscle) then i can start concentrating on putting more muscle on.
10 reps of 3 sets… probly should vary it?
i dont have a spotter & i just use a home gym equipment, so im limited how much i push myself, dont want to drop my bar on me trying to get that last rep off and killing myself =p
Fair enough 😉
But it might be worth a radical change in your set/rep scheme just to shake things up a bit.
You could try some 10 x 3. Don’t go to failure, 60s between sets, and play safe.
And theres this by Poliquin. Not sure I’m convinced by the main argument for doing this but I’m also tempted to give this a try myself.
Poliquin also has another article at t-mag on manipulating sets and reps.
I think there can be a lot of individual variation in what works best so you’ve got to experiment.
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