Thread: FLAB to FIT

ive just finished my 8 week programme and reduced my body fat from 21.9% to 18%
ive uploaded some pics,, sorry about the dodgy posing.. iwill be the first to admit ove got no idea haha.
so ive gone from 94.5 to 85.5 and im hoping to get to 80 after the next 8 weeks (i start it easter monday)
i will be ripped for summer!!
please feel free to comment theres a couple of older pics on here (from about 8 weeks ago) not sure if you can pick the differences.. but my size 34 pants are falling off...=)

i will post another round of pics in 8 weeks and hopefully my body fat is down around the 14% mark

the first and second last pics are the older ones

Excellent work mate!

What does your diet and cardio routine look like? Plenty of time to be ripped for summer.

You could even fit a 12 week lean bulk in there to add a bit more mass.

i start the new program after easter,(im on a rest week) and i will be sure to post it up! and i would love some feedback when its up =) (have posted my last program..just pasted it from introductions so the weights are a bit heavier now)
this one is going to be a little more strength and conditioning..diet is something im really going to have to focus on, as a chef its bloody hard not to pick (you really need to try everything to make sure its ok to serve.. im getting in the habit of taste and spit rather than taste and swallow now) when you have to try 80 pastas a night and 60 cream based sauces it adds up!!
1)
BB bent over row ?4x12 (55kg)
DB one arm row 3x12 (27.5kg)
Lat pull down 3x12 (50kg)
DB bentover flys 2x12 (2x10kg)
Smith M shoulder press (35kg)
Lat Raises 3x12 (2x8kg)

2)
DB chest press 4x12 (2x27.5kg)
DB incline Chestpress 3x12 (2x22.5kg)
DB bent over flys 3x8 (10kg)
Deep pushup 2xmax (9/8)
Dips 2xmax (4/5)
calf raises 3x14 (55kg)


3)
Skullcrushers 4x12 (35kg)
tricep rope-pulldowns 3x12 (30kg)
BB curl w shrug 4x12 (32.5kg)
BB cable curl 3x14 (42.5kg)
Smith Squats 3x12 (30kg)
lunges 3x12 (16kg)
Leg press 3x14 (105kg)

Cardio +Abs
Run
50x2 crunches
25x2 swiss ball jack knifes
2x 25 reverse crunches (leg raises)

program
M 1)
T 2) + cardio (run is 20 min @85% max HR)
W rest
T 3) +cardio (run is 25 min at 80%max HR)
F 1)
S 2)
S rest +cardio (run is EASY 30 min)

That would be hard to resist actually eating the food!

With your cardio, try HIIT instead. 5 min warm up, 10 - 30 seconds of flat out sprinting, then 30 - 50 seconds rest. 10x this then 5 min cool down.

Will get your metabolism firing better than a straight run will.

ok, i will put this in tomorrow.. =) thankyou.

Originally Posted by Myst

With your cardio, try HIIT instead. 5 min warm up, 10 - 30 seconds of flat out sprinting, then 30 - 50 seconds rest. 10x this then 5 min cool down.

Will get your metabolism firing better than a straight run will.

There's a bit of contention around steady state V's HITT & which is 'better'; Lyle McDonald dissects the topic in these articles:

Steady State and Interval Training: Part 1

Steady State vs. Interval Training and EPOC: Practical Application

Endurance Training and Obesity: Effect on Substrate Metabolism and Insulin Sensitivity

And there always will be! Same as doing cardio on an empty stomach etc.

Best anyone can do is try all methods, and see what works individually.