Time to get lean and under 10% body fat

[rammstein]

As you can see by my journal tilte thats my goal for this year

I have been lifting weights on a off for a few years now but seriously for the last 2 year.

Stats: Age 21,Height 5 8,74kgs,body fat ????

I dont train at a gym anymore i got sick of waiting for young rugby guys who would crowd around the gear talking,but i have a pretty mean set up at home that does the job \:D/

Trying to do a low carb high protein med fats diet

[teamfatboy]

Good luck with that, Rammstein...

altho from where I stand, 21 IS one of the young guys at least you're not gonna be one of those "bro, I'm just resting between sets for 10 minutes" people!

[rammstein]

sure arnt :nod:

Was pretty tired today so didnt go too heavy with the weights

Chest,tris:

Bench press 40kgx10,50kgx8,60kgx6,50kgx8

Pushups 10x4 sets

Incline press 13kgx10,15kgx8,18kgx6,15kgx8

Flyes 13kgx10,15kgx8,18kgx6,15kgx8

Dips 5kgx10,5kgx10,10kgx8,10kgx8

Over face extentions 5kgx10,8kgx8,10kgx6,8kgx8

Eats:

M1-1xbanana,1/2 cups oats,4xegg whites,30g whey,fish oil tab & multi vit

M2-185g Can tuna

M3-Chicken Sushi x12

M4-wheat meal Chicken steak salad wrap,fish oil tab

M5-Chicken stirfry

M6-Protein shake

Didnt eat as much as i usally would today was out on the run most of the day (literally).Went for a 3k run on the beach this morning and then a walk around the mount.Always open for comments

[rammstein]

Biceps,shoulders:

Standing Barbell Curl 25kgx10,30kgx8,35kgx6,30kgx8

Rotating Dumbbell Curl 13kgx10,15kgx8,18kgx6,15kgx8

Hammer Curl 10kgx10,13kgx8,15kgx6,13kgx8

Concentration Curls 10kgx10,13kgx8,15kgx6,13kgx8

Upright Barbell Rows 25kgx10,30kgx8,35kgx6,30kgx8

Dumbbell Shoulder Press 13kgx10,15kgx8,18kgx6,15kgx8

Standing Overhead Press 25kgx10,30kgx8,35kgx6,30kgx8

Eats:

M1-1xbanana,1/2 cups oats,4xegg whites,30g whey,fish oil tab & multi vit

M2-1/2 cup oats,30g whey,fish oil tab

M3-Wheat meal Chicken steak salad wrap,fish oil tab

M4-Small baked spud,185g can of tuna

M5-Steak and eggs

M6-Protein shake

Im not to sure on my daily food intake,weather or not its too much or too little to achive my goal?

[Beef]

i would do shoulders before biceps because you gain the most from the first exercise you do

[rammstein]

Ah i see cheers for that :nod:

[Maximus]

Depending on your body type to get under 10% BF will require a pretty disciplined outlook in the kitchen. Good luck with that.

[rammstein]

Cheers i recon its possible ill give my self a year to do it, good things take time haha :pfft:

[drizzt]

Less than 10% is definitely achievable mate :nod: I don't mean to blow my own trumpet, but I went from close to 20% (at a guesstimate) to below 10% (again, a guesstimate, but based on photos of others in similar condition) in 3-4 months at the end of last year. Take some pics at the beginning, post em up here and keep us updated. My pics that I put up here kept me honest and drove me to keep my discipline Bit of hard yakka and you'll get there mate 8)

Eats:

M1-1xbanana,1/2 cups oats,4xegg whites,30g whey,fish oil tab & multi vit

M2-1/2 cup oats,30g whey,fish oil tab

M3-Wheat meal Chicken steak salad wrap,fish oil tab

M4-Small baked spud,185g can of tuna

M5-Steak and eggs

M6-Protein shake

Im not to sure on my daily food intake,weather or not its too much or too little to achive my goal?

Have you worked out your daily maintenance calories? If not, I recommend doing so, so that you have a good base to plan your meals from. I suggest using the Cunningham Equation. To lose weight, you should be taking in less calories than your maintenance level. I'd suggest slowly taking calories off every few days until you find a level that works for you.

It's also handy to know the nutritional values of things you commonly eat, so that if you aren't writing down what you're eating all day (which can be a pain!), you've got a rough idea of what your intake is. Nutritiondata is packed with nutritional profiles for most common foods, I suggest giving that a look.

If there's something I learned with my cut, it was to plan ahead, and make sure I knew what my food contained.

IMHO, once you've got your energy intake sorted, then start working on carbs/fats/protein etc. At first glance though, I dunno if I'd have that second serve of oats there - a good meal I found was some nice natural (unsweetened) yoghurt with a bit of fruit (half can of drained peaches or something). Comparatively low in carbs when you put it next to the oats, and also feels a bit like a cheat meal... but not really

The above is all in my opinion mate, just some suggestions based on what worked for me, but you may be different so try some things out until you find what works

Good luck and I look forward to seeing how you progress

edit - and don't be scared of the fish oil tabs! Sack 3-4 at a time :nod: Dunno what brand you use, but I get mine from Woolies (Healtheries brand I think?). 200 in a tub, and only about $15 if that. I've got one at work and one at home so I can have some with every meal :nod:

[Beef]

once you get your calorie intake sorted you'll be sweet, but its going to take dedication!

[rammstein]

Cheers for that drizzt great help :nod:

Back

Deadlifts 40kgx10,60kgx8,80kgx6,90kgx4,80kgx6

Barbell Bent Over Rows 25kgx10,30kgx8,40kgx6,30kgx8

T Bar pull ups 40kgx10,50kgx8,60kgx6,50kgx8

Barbell Shrugs 40kgx10,50kgx8,60kgx6,50kgx8

Eatz:

M1-1xbanana,1/2 cups oats,4xegg whites,30g whey,fish oil tab & multi vit

M2-1/2 cup oats,30g whey

M3-Protein shake

M4-Wheat meal Chicken steak salad wrap,fish oil tab

M5-185g Tuna

M6-Chicken stirfry

M7-protein shake

Had a go with the eat me protein powder cant say im a fan think ill stick to me balance.