Melting Body Fat: Dropping From 27.7% Down To 5% In 6 Months.

[innerg]

Hi-
I wanted to post my diets (and work outs) that I get every week (well most weeks)
The reason that I do this is that I have paid to have them created for me and I hope that..

1. You could all give me your input. (A lot will say This cant be done cool NP lets just see what happens)
2. I can track and tell you my progress every week like a log.
3. It will keep me accountable. (My goal is to lose 1% a week or more tell at 5%bf)
4. If anyone else wants to use them I paid $55 a week to have them made for me. Save you some cash =)
(Don't say I paid to much I don't care I know what I'm doing =)

So far I have got about 5 weeks done.. I did have a surgery that put me out for 2 ½ months and now I’m back on so you will see some of them are not congruent that’s why. Also I have cheated like a little pansy so it’s time to get cranking thus this post. I am at 25% BF as of today 1/28/12.

Start of Program Stats: (Started 10/27/2011)
• Age: 31
• Height: 6.1
• Weight: 264.8
• Body Fat: 27.7%
• Fat Mass: 73.35
• Lean Mass: 191.45

You will see stats weekly like this.






I am doing this because I want you ALL to KEEP ME ACCOUNTABLE!!!! LOL


* Please chime in and help out if you can. But please don’t high jack my thread with Bull shit and smart ass comments or fighting. Debate and opinions are cool and no problem.
But if it doesn’t serve then don’t say it please.

I will post pics before's and along the ways




__________________________________________________ __________________________________

Ok so this will be laid out with Weekly meal plan, Weekly Workout plan and Weekly Cardio Plan.
I HAVE to follow the workout and cardio plans If I work to hard Diet is a crash because I'm starved and will cheat.

Week 1 ------------------------------

-Meal Plan Week#1-
snag Week 1 Meal plan.pdf


-WorkOut Plan Week #1-

Work out week 1.pdf


- Cardio week #1 -

Mode anything
Intensity 65-75 %
HeartRate 135-139 HR
Duration 60 min
Frequency 1 day


Week 2 ------------------------------------

-Week 2 Meal Plan-
week 2 meal.pdf


-Week 2 Workout-

work out week 2.pdf


- week 2 cardio-

Mode anything
Intensity 65-75 %
HeartRate 135-139 HR
Duration 60 min
Frequency 1 day


Week 3 ---------------------------------


-Week 3 Meal Plan-
meal plan week 3.pdf


-Week 3 Workout-

work out week 3.pdf


-Week 3 Cardio-

Mode anything
Intensity 65-75 %
HeartRate 135-139 HR
Duration 60 min
Frequency 1 day




Week 4 ---------------------------------

-Week 4 Meal Plan-

meal plan week 4.pdf

-Week 4 Work Out-

Same

-Week 4 Cardio-
Same




Week 5 --------------------------------- * Had a Surgery was one this one and off for 2 months



SEE BELOW FOR WEEK 5 MEAL PLAN. Messed up

30 min of light Carido a day no lifting


Week 6 --------------------------------- * Back on after surgery (of course its been more then 6 weeks. Just a 2 month stall)

Everything the same as Week 4. See above

I am at 25% BF as of today 1/28/12

[innerg]

Week 5 ----> meal plan week 5.pdf

[keep fightin]

great dedication! I like your willingness to let us watch your battle, looks solid, tweaking will happen,good luck!

[innerg]

Thanks. Ill try to get pics with a Newspaper up tomorrow. Iv had 4 of my really close friends all go to this guy. All there results we AMAZING!!! So Im a believer haha

[-KJ-]

Are you only doing Cardio for one hour per week?

[innerg]

Are you only doing Cardio for one hour per week?

Yes to start with. Then it get up to 3 times a week. ( in fact I would be at 3 times a week now if not have got off for 2 months)

[innerg]

Actually now That I think about it I DO do 15 min a day for warm up at those hart rates. I never posted that and should have.

[--->>405<<---]

^^^ if i were u id be doing 45-60min fasted cardio 6days/week... Would u mind explaining the logic behind minimal cardio While trying to cut fat??

[innerg]

^^^ if i were u id be doing 45-60min fasted cardio 6days/week... Would u mind explaining the logic behind minimal cardio While trying to cut fat??

Sure.

1 -is that I don't want to injure my self not being ready for it. ( thus waiting before kicking it up to what you suggested) I will get there for sure tho.
2- NOT burning myself out and quieting. (that is just me being a pansy nothing scientific )
3- I don't want to focus on physical effort. This has been my mistake for 5 years, thinking I can bad ass it and work hard. I'm learning more and more that its all about
What, When, and How I'm eating. Not the workout plan.

My guy may have some better answers for that but those are some of them that we talked about.

does that all make sense. I for sure can change it if you think it can improve.

any ways that's the reasons why

[keep fightin]

as I get older the more I think any well thought out plan can work but injury can stop just about all good plans, like tha t your starting slow, smart!

[RaginCajun]

welcome aboard! i think you need to go thru and read the stickies at the top of the nutrition section. i agree with 405 and KJ, where is the cardio? not saying that you need to go all out on cardio but you need to get your body conditioned, meaning you need to get your body ready for the changes you are about to make. you have a plan, just stick with it for now and make changes if you are seeing no progress. your goal is a little unrealistic for the time constraints you put on yourself but i like the attitude! you will drop a bunch of weight quickly if you adhere to your plan, or any plan, but it is when you get down to a lower bodyfat, it will be harder to lose.

[oatmeal69]

... I think you need to go thru and read the stickies at the top of the nutrition section. I agree with 405 and KJ, where is the cardio? ...

Lose the fruit - little more than sugar. Cardio and more cardio - even if you're just walking, cardio is how you create calorie deficit. 3 hours weekly at a bare minimum.

[--->>405<<---]

hey inn i dont want to discourage u at all bro.. dont get me wrong.. but one thing i know for sure.. a good diet will help u lose fat.. but a good diet with proper cardio will help u lose fat faster!

i still think 300+g carbs is too many

run it though.. time will definitely tell the tale..

[JohnnyVegas]

Good luck, I will be watching to see how it goes.

Agree that cardio will really help.

[innerg]

Ok here are some pics. this was when I was at 27.7% BF the day I started





This was taken tonight 1/30/12 I'm at 25-26% bf now. I did not have a newspaper so I tried CNN on my iPad LOL #FAIL
Ill try to remember to buy a paper tomorrow.

Have not lost much due to the surgery and out of the gym and routine. But Ill post once a week to see the great melt happen for yourself s

[slfmade]

I love the professional "hang a sheet from the wall" background you did for the 1st pick. LOL As I've said from the very beginning in your other thread...I think your goals are a little too ambitious. Don't get me wrong...I'm rooting(sp?) for you, but I know how hard and slow it's gonna be once you hit 10-12%.

Again....Good luck. I'll be following.

[innerg]

I love the professional "hang a sheet from the wall" background you did for the 1st pick. LOL As I've said from the very beginning in your other thread...I think your goals are a little too ambitious. Don't get me wrong...I'm rooting(sp?) for you, but I know how hard and slow it's gonna be once you hit 10-12%.

Again....Good luck. I'll be following.

Haha the sheet was from my diet guy. He's office has it for all your pics. Not my doing

[slfmade]

Well, it's been about 2 months. We haven't heard back from you yet. How's this going for you?

[--->>405<<---]

Id say money well spent..

[Brohim]

maybe he is at the gym?

[DanB]

This is why I base my claims that alot of trainers are clueless and just parrot info from books with no personal experience, and have no interest in your goals just your $$$$

He gave them $55 a week and said he wanted to do minimal cardio, of course they going to take his money and fill his head with b.s. its a business

Its a shame, there people here woth personal experience in what he was trying to do, but he wanted to lose fat without actually doing any work

[--->>405<<---]

if i remember correctly we tried to tell him that.. his loss