Leviathan

HT: 5'8
Wt: 153.
LBM: about 130
BF%: Above 20% below 25%.
Goal: 10% body fat before September 7th. (I know, probably not realistic... but the less fat, the more VO2... which means better Cross country!)

go ahead and comment on anything stupid I am doing. Usually am... I'm the type of person who thinks anything intense will be beneficial.. ;p TIPS, COMMENT, LISTEN ON IN IF I GET RESULTS!

Today's workout.

just cant. just cant. just cant. just cant.

I did Built's 8 second of glory.... it was boring and didn't get above me 70% of my heart rate.. (I was at 10th level resistance and did that 8-12 second thing for about 5 minutes and when I came off of it I felt like I put no effort in it...)

So, I decided to do treadmill interval training! Which, was ... well okay.
I did one minute sprinting at 11 MPH, and then 4 MPH 1 minute rest, and then repeat 5 times. Did that for 10 minutes.

Now, I went on to circuits! I did every imaginable workout I could do with a 40 pound bar (Yeah, I'm not that well built.) three sets of tens.

then nifty nines! (which are nine different ab workouts, ten reps each.)

Swam a good 10 laps, then a sauna.

Technical shit:
three sets 10 Military Press 40 pound bar;
three sets 10 bent over barbell rows 40 pound bar;
three sets 10 curl 40 pound bar;
three sets 10 lunges 40 pound bar;
three sets 10 squat 40 pound bar;

Ab workouts:
Scullers
Bicycle
Jackknifes

there are 6 more but I don't really know how to name them, they're just moves our old coach taught us how to do...


Morning: Three boiled egg whites and my GNC wheybolic (60g WPI) drink.
So about 360 calories. Total: 7.6 carbs.

Lunch: Two chicken breasts: 240 calories in total, 0g of carb. 42 g of protein.

Dinner: Another protein shake... cause I didn't feel like eating veggies or chicken. ): ....60g WPI 300 calories, 7 g of carbs.

Total:
900 calories, 14.6g of carbs and 170ish grams of protein.

m11

Are you doing PSMF?

Getting Started by Built
LG Sciences Board Representative


These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by
LG Sciences, LLC.

Built

If you're doing PSMF, you barely train. Anything else and your body will shut you down, fast.

Read the book.

Wondering where to start? Confused? This will get you started.

Daredevils are Shredded
Find out why...
(Now you can find out why... in Hebrew!)

UD2.Built - My UD2.0 setup.

gtbmed

Lyle recommends 2 fullbody workouts per week. The workouts are supposed to be heavy and low-volume.

gtbmed's strength journal

Leviathan

Yeah, I'm doing PSMF. The only reason why I felt like doing so much work is 'cause I won't be going to the gym for a week or so.. but anyways, just an update.

Scale said I was 157 yesterday (I'm guessing water weight and all that...)

Today I'm 149. (Only drank one bottle of water and a few egg whites.)

Built

You clearly did not read the book, and I clearly overestimated your ability.

Wondering where to start? Confused? This will get you started.

Daredevils are Shredded
Find out why...
(Now you can find out why... in Hebrew!)

UD2.Built - My UD2.0 setup.

Leviathan

I'm 145.6 now, lower BF. I still feel great, and I'm not sick. Barely feel hungry, and I'm fine. Low carb, low fat, High protein diet isn't that complicated; Sorry for making a jackass out of an unnecessarily "complicated" approach to rapid fat loss. Resisting junk foods and working hard in the gym gives profit, and so far I am reaping the fruit.

Thanks for the help, though.

Weighted on digital scale since I started the diet at 154 ten days ago.