Never been a heavier bencher but me and @peter_fit_ have been working hard on it the last month and have noticed big changes.. • 1Rep MAX (315lbs) 140kg & easy working sets @ (225lbs) 100kg for 10/12reps
🤗YAY! End of the 2 month CUT.
Swipe 👈🏻 for previous looks.
Body Journals, Measurements, Dieting Approach and #hyperWorkouts all in 👀 LinkInBio.
I ended my last Bulk at 202.4lbs. I lost 12lbs of bodyweight with only 1-2lbs of Lean Mass. that’s a HUUUUGE victory. 🤙
🎯 I’m now at 8.6% & 16.5lbs of Body Fat. Feeling pretty good. To achieve my 2019 body goal 🥅 I’ll need to drop to 6-7%, as well as put on more size.
😱 I achieved the NIRVANA of Fat Loss, continued Strength Gains and minimal Muscle Loss by following a Simple Protocol:
1️⃣ An initial 20% calorie deficit
2️⃣ 1-1.2g of Protein by pound of bodyweight every day.
3️⃣ Strength Trained 4x a week using AUG-18 #HyperWorkouts
4️⃣ I did everything I could to Progressively Overload.
5️⃣ I timed my carbs mostly at dinner and around my morning workout
6️⃣ IF’d a few times to increase my weekly deficit
7️⃣ 2-3 Carb refeeds at Maintenance to break the negative adaptation
8️⃣ I ate as per IIFYM+ Thrive Eating Approach
9️⃣ For last 7-10 days, increased to 25-30% Deficit
💪🏼 My strength gains were pretty impressive and surprising - I put this down to carb timing and high protein.
📏 I lost 4cm on my waist, gained 1cm on my thighs, and lost a little girth across all body parts... but the loss was minimal. 😅
All said, a pretty non-dramatic Cut. Definitely NOT as happy when on a bulk, but dinners were EXACTLY the same. 🍠🥦🍗
Looking forward to more Healthy Fats, bigger Lunches and more GAINZ. 😋