[allanuber]

5% bodyfat at 90kgs!   

You're a farking monster...

[tentacles1]

5% bodyfat at 90kgs!   

You're a farking monster...

Haha, earlier in the year I was 6% at 94kg. Wanting to be a bit leaner this time around.

[Steve.]

I'm in.

1. List your end goal

I want to have people comment about my body. Not just a "you're looking good" but if I'm helping move scuba tanks on the beach or on the boat I want to hear something like "phwoah." Time frame is by the time I plan to return home "for good" in late February.

More quantifiable: I want to gain 5kg of lean muscle mass - taking me to 81kg.

2. Explain how you're eating

Booze and Thai food (curries, stirfries, grilled meats. Lots of coconut and pork and vegetables) but no grains during non lifting days. Low carb, high fat. Booze, Thai food, and a higher dose of carbs on lifting days. Basically aiming for moderate fat, high protein, moderate carbs.

I tend to intermittently feast by default.

3. Explain if you are supplementing

I'm not. I think I can find protein supplements on the island but I'd rather eat the good stuff than drink the average.

4. Outline how you are exercising

I'm here (well, there - I'm back in Adelaide for another couple of days) to spend my time scuba diving. I'll be aiming for one dive each day, on average. I live a ten minute walk up a hill from the dive resort.

I plan to follow the Stronglifts 5x5 programme.

Obstacles

I'm lazy. I like drinking at random beach bars with friends. I may have a new found fondness for pizza and burgers and Yorkshire Puddings with a Sunday roast. I don't even know if the gym that's a two minute walk from my house even has the equipment I want.

Should be a fun couple of months

[blackr35]

1. List your end goal

(December 1)
Be leaner and stronger.
Currently 89-90kg at 16.1% bf (skinfolds), 24% (on my body fat scales - which have always overstated) - probably somewhere around the middle of that (much like where my fat lives)


2. Explain how you're eating

moved to keto (high fat) - about 70/28/2 fat/pro/carb - eggs/cream/fish oil/steak/chicken/macadamias (organic/grass fed/ghee/sesame oil spray)
breakfast/lunch/dinner
about 3L water/day


3. Explain if you are supplementing

animal pak vitamins 1 pack/day
creatine - 5gms/day
melrose norwegian 18/12 fish oil 15mls/day

4. Outline how you are exercising


weights
wendler program
military press - goal 50kg (current max 45)
bench - goal - 85kg (current max 80)
squat - goal - 120kg (current max 105)
deadlift  - goal 185 (current max 172.5)
4 x/week
running about 10-15kms/week
aim to keep under the hour for 12 kms

Will post pic of epic lift (or epic fail) Dec 1st

[AshSimmonds]

Ok, have just taken some "before" pics, nowhere near as bad as I thought (still got a fat guy mind) but even after shedding 15kg, 15 years of metabolic damage that's still being sorted out is quite evident. Think I'll leave them for the Summer post-up.

[mondi]

Geez, some of you guys don’t need much work at all. I am way behind the eight ball…..

1. List your end goal

To not look like your stereotypical 40+ year old flabby dude.

2. Explain how you're eating

Lo-HI – nothing processed, nothing in a box, no sugar.


3. Explain if you are supplementing


Nothing apart from a few cups of coffee a day.

4. Outline how you are exercising

Going to experiment with some Lift to failure routines, Kettle bells and just to get away from the desk and be a bit more active. 


Currently 108kg, no idea of goal weight but will work on it as it goes…..

[andecorp]

Haha, earlier in the year I was 6% at 94kg. Wanting to be a bit leaner this time around.

Did you look like this?

This is 6% at 94kg:

[andecorp]

For reference:

5%

[andecorp]

4%:

[andecorp]

3%: