Day 49
awake at 0700
Training- Legs,Traps,Grip.....squats,leg press,seat calf raises,ham machine,quad machine,stand calf raises, up right rows,shrugs, grip exercise.......cardio 16mins HIIT, 20 mins LISS
Diet- Macros-Cals 2555- Pro 216- Carbs 256- Fat 69.......fasted for 16 hours.
Today was weigh day-12st.4lb.6oz, 172.6lbs, 78.3kg...........down another 2 lbs....VERY HAPPY! this is the lowest weight ive been in 3 years plus im definately looking better/leaner and getting stronger.
IF going well, very well...........also incorporated elements of john kiefer back-loading (ive read lots of PDFs and find this one most compatible for me, i recomend it!) this week and im very impressed with the combo.......no more cheat days needed.....if this works i think ive got a plan for life, tweaking for diferent goals as i go........next target is to get below 12 stone..............also might have found a bodpod in my area (just awaiting an e mail).........once i can get body fat measures consitantly i will forget about weight (well once im at a good weight)
Cheers!
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