Monday, January 17, 2011

In the coming weeks ahead- 2011 Transformation

Starting a transformation blog here. Going to start sometime around the start of February. Will take before pics, and update with new pics, weight, progress, etc every week. Last year a ton of progress was made as I got to 180 pounds and was at around 10 percent body fat. Picture below.





















I've been injured and on the shelf now since July. Two pinched nerves, one in upper back, and one in the lower back(sciatic nerve). So in the beginning I will have to take it easy, and focus on cardio, stretching and form. I've lost around 15 pounds, so get ready for some dramatic changes with the before pics when I reveal them. I have a feeling though due to muscle memory I will get  muscle back quickly once I begin.

I'm going to go on a 12 week plan.
First 4 weeks is getting back into the groove of things, testing my body. I will also try to focus on fat loss during these weeks. I plan on doing 3 mile morning runs on an empty stomach. And light lifting in the evenings after work.

The middle 6 weeks I plan on hitting the weights harder if I feel as though my body is ready, and limiting cardio to only 3 sessions per week. This stage I will eat clean, but over maintenance calories slightly. As I gain weight, I will increase calories 200 per day each week.

Last 2 weeks see cardio in the AM and heavy lifting in the PM, and a clean diet all combined to hopefully get me to where I want to be. Goal will be to be 172 to 175 pounds at 6 percent body fat. This would be an improvement over my peak from last year before injury. If we assume I was 180 pounds at 10 percent body fat at my peak then I was 162 pounds of LBM. At 6 percent and 175 I would be 164.5 LBM. It would be an astounding recovery plus improvement in 3 short months. If I can achieve this goals by the start of May, then this would set me up for another transformation blog in the Summer months of lean muscle gain. Ultimate goal would be 185 at 6 percent body fat by the end of the the end of August.

Please follow this and feel free to comment.

14 comments:

  1. good luck man! im trying to get to single digist bf by june!

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  2. Great progress!

    If you have any stories to share, please feel free to comment on my blog!

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  3. Keep your chin up soldier!! This blog is providing me the motivation to put in hard work myself. Lift heavy for the misc brah!

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  4. Good luck man, will follow progress... Your inspiring me to work harder too.

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  5. good luck with your fitness goals in 2011

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  6. Great progress brah...be sure to lift heavy and take a multi

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  7. Good luck on the recovery man - Following for updates

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  8. Will definitely be following along, and joining in, on your 2011 transformation. Good luck brah!

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  9. Good blog bro i will follow ! iam going to be running a 12 week cut also

    aenaymodernfitness.blogspot.com

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