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  1. #1
    DF PlaYa Titanium's Avatar
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    Attention Titanium's Dropping the Bodyfat Journal

    Hey there gang,

    decided to keep up a journal so i stay focused.

    31 yr old
    155lbs- roughly 11 stone
    Bodyfat- 22-25%
    height 5' 8''


    Basically my goal is to drop my bodyfat to under 20%, ideally 15%

    heres the masterplan......

    gonna drop most carbs, thats what has got me into this doughy flabby state. embrace my treadmill, and do a full body workout 3 times a week

    also gonna take whey protien, multi vitamins and fish capsules...

    any help or advice will be much appreciated.

    this is how my food will look on a daily basis....

    breakfast- 1 brown toast, 1 egg, plus 2 egg whites- glass of milk
    snack 1- whey shake with peanut butter and banana
    lunch- tuna sandwich, wholemeal bread, carrot and cucumber sticks
    snack 2- handful of peanuts, apple
    post workout shake
    dinner- piece of meat-veggies

    also to drink 3 litres of water throughout day.

    cardio- hiit 20mins 16kph/12kph
    on days where im not doing weights will do 5km run

    FBW- 3 x 10 bench press (40kg) yes im weak.....
    3 x 10 squats
    3 x 10 barbell row
    3 x 10 deadlift
    2 x 10 dumbbell bicep curl 15kg per arm
    2 x 10 tricep extensions 15kg per arm
    3 x 10 sit ups on sit up bench, 1st set no weights
    2nd set 1 15kg dumbbell
    3rd set 2 15kg dumbbells

    i have the insanity program that i want to do after i shed some bodyfat.... that is really tough. also i might do Tabata 2-3 times a week depending how im feeling


    Will officially start on Monday

  2. #2
    DF Jedi miffy's Avatar
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    Default Re: Titanium's Dropping the Bodyfat Journal

    Quote Originally Posted by Titanium View Post
    FBW- 3 x 10 bench press (40kg) yes im weak.....
    Dont worry about that last year when i was at the gym i could only max 28kg, but after time you get use to it, after a couple of months i was up to 70kg i think your body just needs time to adjust to the routine. and that was the same for all chest exercise

    good luck with your work and i hope you achieve your goals. ive just started one myself thats on here so ill be sure to keep my eye out on yours

  3. #3
    DF Jedi cyprus's Avatar
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    Default Re: Titanium's Dropping the Bodyfat Journal

    Lets get an update bro! Did you ever start this?

  4. #4
    DF PwNagE Sanj[UK]'s Avatar
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    Default Re: Titanium's Dropping the Bodyfat Journal

    How do u measure body fat?

  5. #5
    DF PwNagE casio's Avatar
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    Default Re: Titanium's Dropping the Bodyfat Journal

    im not sure I want to know

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