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Old 10-12-2011, 01:25 AM   #1
kitarpyar
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Join Date: Nov 2009
Posts: 2,723
Training Type: Fullbody
Fav Exercise: Deadlift
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Default Physique building log, the full body way

New goals ... new log. The workout routine doesn't really change much (well, it does right in the beginning due to wrist issues, but will follow the older pattern once I recover). The main change will be the diet, since the goal is to diet down to about 10% BF and get in better shape.

I intend to run this log for the next 17 weeks. Tonight, I weighed in at 188.2 lbs @ 16% BF (approx). This means, the goal is to lose about 12-15 lbs to get to the 10% mark, provided I lose only minimal muscle mass in the process. At a rate of less than a lb a week, this should be realistic enough.

I cut down seriously only once before (summer 2009), when I went from 195 lbs @ 20%BF to 178 lbs @ 13%BF over 12 weeks, while adding 5-10 lbs on most compound lifts. Diet was a simple deficit - few hundred calories below maintenance plus some HIIT thrown in over and above the full body workouts (done following a H/L/M style). I will follow the same approach this time as well, but diet less aggressively, since I think I have less fat to lose.

Current stats -
Height -- 5' 9.5"
Weight -- 188.2 lbs
Chest -- 41.5"
Arms -- 15.25"
Waist -- 34"
Estimated BF -- 16%

Staring pics (although the lighting could/should have been better) ...



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