Ignite - Gymnation Summer Challenge

[White_Knight_Ways]

Using this competition as a motivator to re-ignite the lifting flame.  I haven’t been lifting for a couple of months so hopefully i can pull something through and stick to my plan of attack.

Current Stats - At time of before pictures

Height - 175

Weight - 87KG

Body fat - 24%?  (Guesstimate it is probably higher!)

Eating Plan - Throughout the comp

I will be sticking to a IF type diet eating from 12-8 PM everyday.  I have never counted calories before and am only use to eating Junk food(with the occasional healthy meal here and there) from this type of eating i think my metabolism has really taken a hit!

I am going to try and hit 3,000 clean-ish calories(No junk food/takeaways) for 7 days from today and reestablish my intake based on next Mondays weigh-in

Training Plan - Throughout the comp

I am starting off on a Push/Pull/Legs/Arms Split training 5-6 Times a week, alternating workouts with no specific set on each day I.e will keep rotating workouts until I feel a rest day is needed.  I am going to hold off on completing any cardio for the first 3-4 weeks to establish a good calorie intake that will help me lose weight and really amp it up with cardio if/when necessary..

Boom!

Will update todays training and eats tonight.

[White_Knight_Ways]

Eats for yesterday were;

256G Protein

234G Carbs

71G Fat

 

Total Calories; 2837

 

Training was really just to get into the gym and get the joints around and moving ( My shoulder and elbows are stuffed from drunk arm wrestling in the weekend… ) so no heavy training just yet!

 

Bench Press - 5 sets of 12

Lateral Pull downs – 4 sets of 12

Standing Shoulder Press – 4 sets of 12

Dumbbell Shrugs – 3 sets of 12

Dumbbell Curls – 3 sets of 12

Skull Crushers – 3 sets of 12

 

Light lower body and some abs tonight!