The Official - I WILL KILL it in the GYM TODAY - MOTIVATION

[Facade]

Thanks.

Diet:

Breakfast - Bagel w/Cheese, Banana, Orange juice, 20 almonds, 5 apricots, Yogurt

Lunch - Full can of chickpeas (796ml/27oz) w/ Ragu tomato sauce and occasionally avocado on top, Apple, Cup of trail mix

Dinner - Changes all the time but it's usually Rice or Pasta w/ chicken, pork, or beef and cooked vegetables, an orange, and a little bit of chocolate for dessert

Snack - Tuna, Trail mix or Chips, Veggies


Routine:


Shoulders/Chest: Handstand pushups 3 sets, Lateral Raises ss Front Raises ss Press 3 sets, Pushups 2 sets

Back/Shoulders: Chin ups ss Shrugs 3 sets, Chin ups ss Reverse flys 2 sets, Lateral Raises 5 sets

Chest/Back: (pick one of the following) Dips, Clapping Pushups, or One-arm Pushups 3 sets , Cable fly’s 3 sets, Cable Rows 5 sets, Pushups 2-3 sets

Legs: Squats 3 sets, RDL 3 sets, Leg extensions 3 sets, Leg curl 3 sets

Core everyday 3-5 sets
Cardio everyday 20-45 minutes (depending on intensity, if lower intensity then longer duration)

ss = supersetted
I do 20 rep sets for most exercises but for bodyweight exercises I usually just do as many reps as possible stopping 2-3 reps before failure. I do my cardio on a stationary bike.
I also do shadowboxing and skipping for ~20-30 minutes as a 2nd workout later in the day.

Nice, impressive results considering the volume you do.

[HughJass]

You'll get there, just keep on doing what you're doing! And for sure you'll have more muscle mass at that bodyfat% than I do.

Once I start boxing in February or March (after my knee is more rehabbed) I'll be in great shape and should have a good height and strength advantage on many if I compete at 140lbs.

Whats's your height?

[THE REED]

Football ended last night, sir.

Not for me... Steelers looking ****ing diesel right now.

Id give anything to beat the Patriots in the playoffs... even more than winning a superbowl... maybe not... it's about even.

[meremortal]

Whats's your height?

5'8.5"-5'9" depending on how much sleep I get.

[THE REED]

5'8.5"-5'9" depending on how much sleep I get.

Let me ask you something... since you buy into cal in and cal out and youve got abs.

Can you do a calorie deficit all the way to abs?

Meaning, you can eat taco bell every day and as long as youre in a deficit youll get there?

Ive already experienced 30lbs of weight loss with this method but ive never been REALLY lean like you doing this... (just havent gone that far).

[HughJass]

5'8.5"-5'9" depending on how much sleep I get.

Loooool.I'm 143-45lbs.I'm 5ft 11.Have you boxed before?

[THE REED]

I'm not sure when I'll get there... my weight loss has stagnated, but I've found some small things I was eating that I wasn't counting so I've snipped those.

I'm about 192 ish now.

[SouthPawHitman]

[IMG]http://i77.***********.com/albums/j61/SPH02NJ/9EFE3201-A3B0-4C64-B916-B3FC966842B9_zpsehadaopw.jpg[/IMG]

I'm feeling flat and hairy

[SouthPawHitman]

[IMG]http://i77.***********.com/albums/j61/SPH02NJ/E5B828D7-7A87-4DC0-B6FE-891EEF5CE327_zpsknhfmg4s.jpg[/IMG]

If I quite drinking,smoking,and ate stuff besides candy I bet I would be in really good shape.

[SouthPawHitman]

[IMG]http://i77.***********.com/albums/j61/SPH02NJ/7B8F2694-B3F3-440F-AA3E-E7D0C4BDEEED_zpsqobgl9rm.jpg[/IMG]

I did like 30 push-ups. I need to cut down on the drinking and candy.