- Joined
- Jun 11, 2012
- Messages
- 223
I am currently 173 lbs at about 15% body fat. I want to get extremely lean/ripped fast (8-12 weeks). I know I will lose some muscle mass but how does this sound.
173 lbs at 15% = about 148 lbs of lean muscle.
About 10 calories per lbs = 1480 calories.
Round it out to 1600 calories a day. 40/40/20 .
Divide it into 4 meals, so 4 x 400 calorie meals.
Do morning cardio fasted for 45 minutes at (130-160 bpm), and maybe night cardio if time persist. Lift 5 days a week.
**broken link removed**
"Supps" - 160 mg Test E a week HRT, and 36 mcg t3 Each day.
Goals: To be absolutely shredded. Want every pound on my body to be accountable for like a track athlete. If that means I end up at 145 lbs or 140 lbs so be it. I am NOT a bodybuilder
Improve Cardiovascular condition. Eventualy goal is to be able to run a 6 or 7 minute mile. But wont start training for this until weight drops.
I use to be all about building muscle, and bulking, but I just ate every three hours and got fat. I ended up with love handle and back fat and terrible cardiovascular shape. I want to be healthy again, and focus on other things in life but still get a really ripped physique. I still want to leave a healthy lifestyle and lift weights but dont want to obsess about being a bodybuilder. Most of you guys look great and I dont think I will ever get there, but I want to look good.
This is a pic of me at 163 lbs at about 14% bf. I look a bit smoother now since I am at 173 lbs.
173 lbs at 15% = about 148 lbs of lean muscle.
About 10 calories per lbs = 1480 calories.
Round it out to 1600 calories a day. 40/40/20 .
Divide it into 4 meals, so 4 x 400 calorie meals.
Do morning cardio fasted for 45 minutes at (130-160 bpm), and maybe night cardio if time persist. Lift 5 days a week.
**broken link removed**
"Supps" - 160 mg Test E a week HRT, and 36 mcg t3 Each day.
Goals: To be absolutely shredded. Want every pound on my body to be accountable for like a track athlete. If that means I end up at 145 lbs or 140 lbs so be it. I am NOT a bodybuilder
Improve Cardiovascular condition. Eventualy goal is to be able to run a 6 or 7 minute mile. But wont start training for this until weight drops.
I use to be all about building muscle, and bulking, but I just ate every three hours and got fat. I ended up with love handle and back fat and terrible cardiovascular shape. I want to be healthy again, and focus on other things in life but still get a really ripped physique. I still want to leave a healthy lifestyle and lift weights but dont want to obsess about being a bodybuilder. Most of you guys look great and I dont think I will ever get there, but I want to look good.
This is a pic of me at 163 lbs at about 14% bf. I look a bit smoother now since I am at 173 lbs.