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  1. #1
    FKITLETSGO's Avatar
    FKITLETSGO is offline Senior Member
    Join Date
    Feb 2002
    Baton Rouge

    Fkitletsgo's Transformation

    Alright brother's started today with a newly refreshed outlook and new plan. I will keep this first post short and sweet to give you guys an ouline of what's in store for the next few months. it goes

    Starting Stats: 6'2 282lbs 20-22% b/f

    Goal after 16 weeks: 250-260lbs 8-12% b/f

    Current training split- 3 rest days over 12 day training period (basically it takes me 11 days to work my entire body. Heavy weights extreme form

    day 1- delts
    day 2- triceps
    day 3- rest
    day 4- biceps
    day 5- legs
    day 6- traps
    day 7- rest
    day 8- chest
    day 9- calves forearms
    day 10- back
    day 11-rest
    day 12 starts over with day 1....


    day 1- 30 minutes low impact first thing in morning
    day 2- same as day 1
    day 3- cardio first thing in morning as well as later that evening
    day 4-same as day 1
    day 5- same as day 1
    day 6- same as day 1
    day 7- same as day 3
    day 8- same as day 1
    day 9- same as day 1
    day 10- same as day 1
    day 11-same as day 3

    Supplements- creatine, ala, taurine, multi vitamin, maltodextrin/dextrose, protein powder ( whey).

    fat burner supps- xenoplex (eca) 2 wks on 2 wks off
    clenbuterol 2 wks on 2 wks off

    Alternative supplementation- will begin cycle which I will outline in later post. the cycle will begin approx 2 weeks from date

  2. #2
    FKITLETSGO's Avatar
    FKITLETSGO is offline Senior Member
    Join Date
    Feb 2002
    Baton Rouge

    sample daily nutritional plan

    This Nutritional layout is an exact estimate of my daily macronutrient and calorie intake. This meal is a sample and is modeled off of Jay Cutler's cutting regimen for precontest.

    Meal 1. 7:00 a.m-(30 min after cardio session)
    6 egg whites
    50 grams oats
    four slices fat-free turkey bacon

    Meal 2. 10:00 a.m-
    protein shake with water

    Meal 3. 12:00 p.m-
    Turkey Sandwich piled with meat - only 1 slice of whole wheat bread
    Avocado peels and olive
    Small salad with fat-free dressing

    Meal 4. 2:30 p.m-
    Protein Drink with 35 grams of maltodextrin

    Meal 5. 5:00 pm- (pre-workout)
    Cottage cheese

    Train at 6:00

    Meal 6. 7:00 (postworkout)
    protein shake and 1 serving of cell tech

    Meal 7. 8:00-
    tilapia or chicken breast or lean meat with steamed veggies

    Meal 8. 11:00
    time released protein shake with water and 1 tbsp peanut butter

    totals= 300 grams protein and 2,800 calories

  3. #3
    Webb0101 is offline Junior Member
    Join Date
    Mar 2003
    Shit dude, you think i am a big guy at 6'1 225(now) you are a freakin' monster and with that program you will be one lean mean ass kickin' machine

  4. #4
    daem's Avatar
    daem is offline Anabolic Member
    Join Date
    Oct 2002
    everything looks in check to split looks good and full of rest with those rest days every 2 or 3 workouts...cardio every day is what i am currently doing now since i want my abs to turn heads come summer time...i definitely think it is possible for you to lose a bunch of weight, however losing 10-12% bf might be a little lofty even with proper nutrition and clen /cardio over 16 weeks...that is around .75% every week, which IMO will be difficult to maintain especially once you drop around 6% of it. your body will initially be hit hard with everything and you will see great results quick, but then they may taper a bit and be a bit hard to notice week to week...i wish you the best of luck and we definitely want to see what kind of results this gets you

  5. #5
    hoss827's Avatar
    hoss827 is offline Banned
    Join Date
    May 2003
    Somewhere in cyberspace..
    Jesus H Christ bro, you're big enough allready. You're going to turn into a God.

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