Hey guys,
I've been a member her for many years now, but I haven't posted in many years either. Since I was last here, I reached my physical peak as far as my body condition was concerned at age 24, then I started a business, then I started another one then as my life became crazy, fitness became a secondary issue. So I'm not in bad shape now, I still work out 4 days a week, but my diet isn't amazing, and I really haven't made much headway by way of biulding some decent muscle size in years.
My body shape thus far peaked at the age of 24 just before I travelled to Brazil for 6 months, and lost a lot of the good work I put in. I never really put in the required effort again. My new goal is to obtain the best body of my life at age 30 (10 months), which should actually be a relatively easy task since I know exactly how to make that happen.
So to my Challenge:
My first SMART and completely achievable milestone is to lose 5Kgs of body fat, and gain 2-3kgs of muscle. I'd like to accomplish that in the month of August. Considering my body is already well accustomed to gym, and I'm not in bad shape now I think that is a worthy challenge, not easy by any means, but not impossibly hard either.
My current measurements will be less than scientific, but that's okay with me. I'm doing this mostly for intrinsic satisfaction, not extrinsic reward. But my end point will be scientific, I won't stop this challenge until I can get a DEXA scan at 10% body fat. I know roughly what I need to look like to get there.
GYM ROUTINE:
For August, I'm going to commit to gym 4 days a week and Cycling 2 days a week.
I'm going to switch back to an old mass building favourite of mine - MAX OT - AST Sports Science - A workout process whereby I keep my reps in the 4-6 range, I never do a rep where I can't get up the last one to prevent over training, I keep my gym workouts under 45 minutes to prevent release of catabolic hormones, I leave 2 minutes between each set, I focus primarily on compound exercises to maximise anabolic hormone release, I only work out 2 body parts per day, I only workout each body part 1x per week. Every 8 weeks, I take a complete week off all exercise. This will help maximise my HGH and Testosterone levels, and ensure my body stays as anabolic as possible.
CYCLING
I have a bike track near me which is basically a 1.8km track which is all downhill on one side and all uphill on the other side. That completes a perfect High Intensity workout track. I'll be limiting my cardio times to 45 minutes. Even that is too long to make sure my muscles grow at the fastest rate possible, but it's a concession I make to my love of cardio workouts.
DIET
I'm going to Record my diet every day on Daily Burn to track my Calories tracker.dailyburn.com/locker_room/djdante, I can do this directly from my phone with an Android App, so there's no excuse not to record.
My diet of choice for now will be Paleolithic. I get plenty of Carbs, Protein, and Fat with my current diet choice so it should suit nicely. It also helps to curb my Sugar Cravings which are my biggest enemy. I will provide myself exactly 0 bad days this month. I want to install a new dietary behaviour pattern, so this month is all good food with no exceptions.
I've been a member her for many years now, but I haven't posted in many years either. Since I was last here, I reached my physical peak as far as my body condition was concerned at age 24, then I started a business, then I started another one then as my life became crazy, fitness became a secondary issue. So I'm not in bad shape now, I still work out 4 days a week, but my diet isn't amazing, and I really haven't made much headway by way of biulding some decent muscle size in years.
My body shape thus far peaked at the age of 24 just before I travelled to Brazil for 6 months, and lost a lot of the good work I put in. I never really put in the required effort again. My new goal is to obtain the best body of my life at age 30 (10 months), which should actually be a relatively easy task since I know exactly how to make that happen.
So to my Challenge:
My first SMART and completely achievable milestone is to lose 5Kgs of body fat, and gain 2-3kgs of muscle. I'd like to accomplish that in the month of August. Considering my body is already well accustomed to gym, and I'm not in bad shape now I think that is a worthy challenge, not easy by any means, but not impossibly hard either.
My current measurements will be less than scientific, but that's okay with me. I'm doing this mostly for intrinsic satisfaction, not extrinsic reward. But my end point will be scientific, I won't stop this challenge until I can get a DEXA scan at 10% body fat. I know roughly what I need to look like to get there.
GYM ROUTINE:
For August, I'm going to commit to gym 4 days a week and Cycling 2 days a week.
I'm going to switch back to an old mass building favourite of mine - MAX OT - AST Sports Science - A workout process whereby I keep my reps in the 4-6 range, I never do a rep where I can't get up the last one to prevent over training, I keep my gym workouts under 45 minutes to prevent release of catabolic hormones, I leave 2 minutes between each set, I focus primarily on compound exercises to maximise anabolic hormone release, I only work out 2 body parts per day, I only workout each body part 1x per week. Every 8 weeks, I take a complete week off all exercise. This will help maximise my HGH and Testosterone levels, and ensure my body stays as anabolic as possible.
CYCLING
I have a bike track near me which is basically a 1.8km track which is all downhill on one side and all uphill on the other side. That completes a perfect High Intensity workout track. I'll be limiting my cardio times to 45 minutes. Even that is too long to make sure my muscles grow at the fastest rate possible, but it's a concession I make to my love of cardio workouts.
DIET
I'm going to Record my diet every day on Daily Burn to track my Calories tracker.dailyburn.com/locker_room/djdante, I can do this directly from my phone with an Android App, so there's no excuse not to record.
My diet of choice for now will be Paleolithic. I get plenty of Carbs, Protein, and Fat with my current diet choice so it should suit nicely. It also helps to curb my Sugar Cravings which are my biggest enemy. I will provide myself exactly 0 bad days this month. I want to install a new dietary behaviour pattern, so this month is all good food with no exceptions.
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