boxing23 2012 body transformartion

[dave]

Upping cals is easy. Add a mince meal. You get lotsa protein and fat and lots of calories. Or you could add a little ice cream to the diet. Also you know there is no such thing as "clean" food yeah.

 

[boxing23]

Just gotta refocus. And try and cut back a bit on the cardio or eat more. I Understand that theres no such thing as "clean" food after you have gotten the correct amount of macro and micros for your daily intake. but its more of a mental thing for me.
Total Calories per day: 3065 Carbs: 319g Fat: 51g Protein: 295g
Maybe some almonds to pick the cals and fat up a bit?

 

[KungFooGoo]

Total Calories per day: 3065 Carbs: 319g Fat: 51g Protein: 295g
Maybe some almonds to pick the cals and fat up a bit?

Im eating 2440 and staying at the same weight if not really slowly increasing and im 73kgs. You must be doing quite a bit of cardio or my cals/your cals are way out.

 

[boxing23]

Im eating 2440 and staying at the same weight if not really slowly increasing and im 73kgs. You must be doing quite a bit of cardio or my cals/your cals are way out.

Hey mate my training is:
Monday - Legs and Abs + 2km Jog
Tuesday - 15mins of HIIT + 15mins of Medium Intensity cardio
Wednesday - Chest and Triceps + 2km Jog
Thursday - 15mins of HIIT + 15mins of Medium Intensity cardio
Friday - Back and Biceps + 2km Jog
Saturday - 15mins of HIIT + 15mins of Medium Intensity cardio
Sunday - Shoulders and Arms + 2km Jog

I usually do about 30mins - 1hr of walking each day aswell (to and from gym)
Also live a fairly active lifestyle as I am a deckhand on fridays, saturdays and sundays and recently finished my PT course so I train people Mondays - Friday Mornings

 

[boxing23]

Changing It Up! Weighed In last week at 62.5kg after being 63.2kg the week before then weighed in this morning at 61.7kg. Some changes need to happen. I am eating enough just doing way to much so as funny as it sounds I have added another day of training in to do less cardio. And have promised myself I am not going to do any cardio on the days that I train. Ths is a bit of a modified program of what Joel posted on another thread. Now I know what you are all going to say that I should do a beginner program etc. The Problem with that is they are usually only 3 days of training. On those days that I dont train I need to do something. Which ends up being a hell of a lot of Cardio most of the time. I am trying to work it that If i train more I will get it out of my system and do less cardio. Any opinions and thoughts are welcome.
Monday - Legs/Abs
Squats
Leg Press
Barbell Lunges
Leg Extension
Stiff Leg Deadlift
Calf Raise
AB Circuit

Tuesday - Chest
Flat Barbell Bench Press
Incline Dumbbell Press
Dips
Single Arm Dumbbell Press
Flat Dumbbell Fly

Wednesday - Cardio

Thursday - Shoulders/Traps/Abs
Standing Barbell Overhead Press
Seated Dumbbell Shoulder Press
Lateral Raise
Rear Delt Raise
Shrugs
AB Circuit

Friday - Back
Deadlifts
Chin Ups
Bent-Over Barbell Row
Single Arm Dumbbell Row
Wide Grip Lat Pulldown

Saturday - Cardio

Sunday - Arms
Chin Ups
Dips
Barbell Curl
Close Grip Bench Press
Hammer Curl
Skull Crushers
Reverse Grip Preacher Curl

 

[boxing23]

Also should let you know I am eating 3100 cals a day. And have just increased fat intake slightly

 

[KungFooGoo]

So........ How much weight have you gained since last posting here?