How I owned everyone in the 2012 Two Month Fatloss Challenge

[GFR]

This journal will chronicle how with little effort, no dedication, 0 drive or even a real game plan I beat all the fatties and losers who entered the 2012 Two Month Fatloss Challenge. I will be starting this Feb 1st, so until then I wont be recording anything here.

Get ready for the brutal ownage and my 6 pack, those bitches have no chance....they are all competing for second place.

 

[GFR]

6'2'' will be 44 years old by the end of this contest.

Diet: KETO
Supplements: Nothing except possibly protein shakes
Drugs: None

Chest cold and relaxed: 48 1/2
Arms cold: 17 7/8
Waist relaxed: 38 1/2

Goals:
#1. Get rid of titty fat
#2. Lose the gut, not just fat but work on bringing it in ( core work, vacuum training)
#3. Build some fucking deltoids.
#4. Build upper chest up.
#5. Try to bring up biceps.
#6. Drop 20lbs net, in 8 weeks

 

[GFR]

8 week KETO training program will look something like this.

Sunday: Cardio
One hour

Monday: Delts and traps.
Cardio 15min
Latteral raises (cable) 6x12
M press seated 4x10
upright rows 2x10
DB shrugs 2x15


Tuesday: Arms
Cardio 10min
DB seated curls 4x10
Cable curls 4x12
Tri ext 4x12
Cardio 30min

Wednesday: Cardio
One hour


Thursday: Cardio and light legs
Cardio 20 min
leg press 3x12 or walking lunges
Hamstring curls 3x12
Cardio 20 min

Friday: Chest and lats
Cardio 15 min
Incline DB press 4x12
cable inclin3 fly 4x12
Pullovers 3x12
DB rows 4x8
LPDF 4x10
Latteral raises (cable) 2x25-30

Saturday: Off

 

[KILLEROFSAINTS]

 

[GFR]

Starting weight for Diet: 241lbs

End diet goal weight: 216lbs, 221lbs post carb up.

Elliptical fitness crosstrainer
45min, level 3-5

Stair climber
15 min, level 6-8

Cals burned, over 700.

 

[IslandGirl]

lol Love the food porn!

 

[GFR]

Wt: 238.6

Elliptical fitness crosstrainer
15min, level 3

Rear delts
4x12

Cybex latterals
70lbs 5x12

M press seated
3x12-15

Upright rows
3x12

DB shrugs seated
80lbs 2x15

Tri rope ext
85lbs 3x12

My total diet from yesterday
Meal 1. One egg, 6oz GB (85% cut)
Meal 2. One egg, 6oz GB (85% cut)
Meal 3. 6 eggs, some shredded cheese
Also coffee in the AM ( 3 cups)
about one gallon of water

Normally I would eat much more then that on KETO, but I was not hungry at all so I just went with it.

 

[XYZ]

This is EPIC!

Good luck man!

 

[Vibrant]

 

[theCaptn']

Subbed. Add in some NeoVar for added jerkedness

 

[GFR]

My total diet from Jan 30th
Meal 1. One egg, 6oz GB (85% cut)
Meal 2. 8oz GB (85% cut)
Meal 3. 6 eggs, some shredded cheese
Meal 4. 12 oz porterhouse steak
Meal 5. 1/2 cucumber, with some ranch dressing, 6oz GB (85% cut)
about 1/2 gallon of water

My total diet from Jan 31st
Meal 1. 5oz sausage with some cheese
Meal 2. 5oz GB (85% cut)
Meal 3.10oz GB (85% cut)
Meal 4. 1 /2 a small chicken, with skin
Meal 5. 5 eggs, some shredded cheese
about 1/2 gallon of water

 

[IronAddict]

Good luck, man.

And the new Avi is also epic!

That was brilliant posting all that crap in your opening post.

 

[KILLEROFSAINTS]

time to work dawg!

 

[GFR]

Yesterdays workout

Elliptical fitness crosstrainer
30min, level 3

Walking lunges, 3 sets
Hamstring curls 3x15

I am weighing in tomorrow, I better be no more than 235.

 

[theCaptn']

Walking lunges are killer! You high rep that exercise GFR?

 

[GFR]

Weight 236lbs (-5lbs)

Elliptical fitness crosstrainer
15min, level 3

Peck deck
3x12

M. Incline press
3x12

Cable rows, one arm
70lbs 4x10

LPDF
5x10-12

pullovers
4x10-12

latterals (delts)
1x30

preacher curls
1x20

Felt really strong today

 

[GFR]

Walking lunges are killer! You high rep that exercise GFR?

I walk across the entire cardio floor and back, that counts as one set.

 

[heavyiron]

Every time I visit this journal I want a cheeseburger and some man on man action...

 

[Curt James]

Following along.

 

[azza1971]

GFR whats GB?. Is it ground beef?

 

[GFR]

GFR whats GB?. Is it ground beef?

Gay bear

 

[azza1971]

I dont do hairy men……..Nice of you to cuddle the captn

 

[GFR]

Finished 7 days of KETO, I am not sick to death of it yet. My record is 4 weeks on this horrid diet, I think this time around I will crush that time frame.

 

[KILLEROFSAINTS]

are you working out?

 

[GFR]

are you working out?

In the last 7 days I trained 4x, plus yesterday I had an "active" day. Spent about 8 hours doing physically active activities, such as walking, light running, bike riding ect...

 

[KILLEROFSAINTS]

staying active is what its all about...i wish the days of pick up football and bball were still viable for me...oh well...running with my chap


when i do the treadmill my kid says "make it go fast daddy" hes a good trainer

 

[GFR]

Elliptical fitness crosstrainer
30min, level 3-5

Leg press 3x12-15
Hamstring curls 3x12-15

walking lunges, 2 sets.


Weight: 233.4 (-7.6)

Oct 3, 2011, Weight: 274lbs * Start of deit and training.
Feb 5, 2012, Weight: 233.4

Down 40lbs in 4 months!!

 

[XYZ]

Elliptical fitness crosstrainer
30min, level 3-5

Leg press 3x12-15
Hamstring curls 3x12-15

walking lunges, 2 sets.


Weight: 233.4 (-7.6)

Oct 3, 2011, Weight: 274lbs * Start of deit and training.
Feb 5, 2012, Weight: 233.4

Down 40lbs in 4 months!!

That's awesome, nice work.

 

[GFR]

Seated latterals 5x12 SS Preacher curls 4x8

M. Press 4x12 SS cable curls 4x10

Rear delts
2x15

DB shrugs
80lbs 3x15

Tri ext
4x12

Lots of huge titted women at the gym tonight, I am talking DD or better and the sluts were not even fat. I fought through it though like the champion I am.

Caught my reflection in the mirror a few times when training, I looked awesome. Not sure but I think other people were looking also, probably wished they were me.

 

[heavyiron]

AAS Cutting Cycle Synergy