My now pic that I want to be my before pic....

B

Brady12

0
I have been exercising regularly since the end of May, I know it's not that long but I want more results ( who doesn't? ). I still feel out of shape ( cause I am ) and fat ( ditto ).

Here I am at 6'2'' 222

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I am currently doing bowflex 3-4 times per week, running 3-4 times per week. Recreational roller-hockey 2-3 times per week. Not currently taking any supps and haven't adjusted my diet all that much.


What I want :

1) lbs around midsection to disappear
2) if possible want the space between my pecs to be narrower
3) more muscular back


Now, I am desperate... I am willing to follow someone's advice here. I will do a 10 week program which involves any exercises I can do using a bowflex/outdoor running. I will also use supps and adjust my diet to whatever. I want to weigh around 210-212. I want to look fit, not big.

Anyone want to take this challenge on?
 
OK, well what are you currently doing lifting wise? The key to your chest and back will be weight training.

As for shifting the body fat, have you incorporated/tried any HIIT or fasted cardio as of yet?
 
Well all my lifting is on Bowflex, here's what I am currently doing:

Bench........................... 12 X 210 lbs
Chest fly....................... 12 X 100
Lying Cable crossover...... 12 X 100

Rear Delt Rows.............. 160
Front Shoulder Raise...... 40 per arm
Seated Shoulder Press.... 120

Pulldowns.................... 210
Lower Back Extension.... 160
Seated Lat Rows.......... 160

Standing bis............... 50 per arm
Triceps Pushdown....... 50 per arm
Wrists....................... 50 per
Seated Bis................ 50 per

Seated Crunces......... 160
Oblique.................... 80

Leg curl..................90
Leg extension..........90

All are done using 1 set of 12 slow reps, 4 seconds up, 4 down.


Most of my cardio is fasted cardio...... and I do switch up my regular running with HIIT. I'll run for 20 minutes and on the way back to 1min run/ 1 min walk.


I am also ready to use supplements and drastically change my diet.
 
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