HYPERplasia Challenge: JoeGT's Cut

[JoeGT]

<font color="red"> Welcome to my ABC Challenge Thread!</font></pre><hr />

I want to lose as much body fat as possible in the next three months. Three months sounds like such a short time, but I feel that I can see great gains. I want to keep as much LBM as I can, and get shredded! Goodluch to all. I know this will be a great experience for all of us.

<font color="blue">Goals:</font>
Lose a minimum of 12lbs of body fat
Not miss a single workout or meal
Stay motivated throughout the competition
Stick to my split
Stick with my diet
</pre><hr />

<font color="blue">Stats as of right now: </font>
<font color="green">Age:</font> 17
<font color="green">Weight:</font>230
<font color="green">Body Fat%:</font> 3-point told me I am 27%. But several members here disagree. I will do a 9-point shortly.
<font color="green">Height:</font> 6ft 2in
</pre><hr />

<font color="blue"> Basic Workout Split (in the making): </font>
<font color="green"> Monday </font> MorningHIIT Night Delts
<font color="green"> Tuesday </font> Arms
<font color="green"> Wednesday</font> Morning HIIT Night Kickboxing
<font color="green"> Thursday </font> Chest
<font color="green"> Friday</font> Morning HIIT Night Back
<font color="green"> Saturday </font> Morning Quads Night Hams, Traps, Calves
<font color="green"> Sunday </font> Sweet sweet rest

Umm... I am not totally positive what days I have my kickboxing on.. So I might have to change it up.. Plus, my nightime saturday workout is messed up, lol. And I still have to throw abs in there somewhere.

<font color="blue"> Diet Plan (still to come): </font>
<font color="green">Meal 1:</font>
<font color="green">Meal 2:</font>
<font color="green">Meal 3:</font>
<font color="green">Meal 4:</font>
<font color="green">Meal 5:</font>
<font color="green">Meal 6:</font>
<font color="green">Supplements: </font>

I am going to have probably 3-4 different meal plans. I like variety, so we'll have to see what evolves.

Good luck to all!

[Manseed]

Hey nice layout you got there! /forum/images/graemlins/wink.gif good luck to ya!

[bombflower]

Having several meal plans is a great idea. I was thinking about doing the same because I know that I can't eat the same things day in and day out without getting sick of it or it making me sick.

Good luck!

[JoeGT]

Ya, I am thinking about doing 3 meal plans. This way, I will eat the same things twice a week, and then maybe one thing thrice a week...

The way I see it, if I eat chicken for supper on day 1, that means i'll be eating chicken for lunch on day 2. And if I eat steak for supper on day 2, i'll be eating steak for lunch on day 3... lol.

[**DONOTDELETE**]

[William Ustav]

Good luck!!! /forum/images/graemlins/laugh.gif

[JoeGT]

THank you, thank you.

[JoeGT]

I am going to be getting all of the official details of my kickboxing schedule this week. I will see how it is. I am not sure if it is going to be like all hardcore training, but if it is, then I will limit my HIIT to once or twice a week.

[JoeGT]

Here is my new training spit for the first week or two.. Or it might be starting the second week, I am not sure. It all depends on whether or not my workout partner and I are available to train together during school/work.

Day 1
Shoulders
DB Military Press
Side Lying DB Raises
Reverse Pec Deck
BB Military Press
DB Side Laterals
Reverse Cable Crossovers

Day 2
Back
Lat Machine Pull downs (Close grip)
Deadlift
T-bar Rows
Seated Cable Row (Wide Grip)
Biceps
DB Incline Curls
DB Alternating Curls
Preacher Curls
Forearms
BB Behind the Back Wrist Curl
Reverse Wrist Curls on Preacher (E Z Curl)

Day 3
Rest

Day 4
Chest
DB Bench Press
BB Incline Bench Press
DB Decline Bench Press
DB Incline Flys
Triceps
Cable Press downs
One-Arm Cable Reverse Pressdowns
Seated Triceps Presses (E Z Curl)


Day 5
Rest

Day 6
Quadriceps
Leg Press
Hack Squat
Power Squat
Leg Extensions
Hamstrings
Seated Leg Curls
Lying Leg Curls
Calves
Seated Calf Raise
Horizontal Calf Press
Standing Calf Raise
Traps
Heavy Upright Rows (E Z Curl)
Heavy Behind the Back Shrugs


Day 7
Rest


Don't worry, on day 6, I work out in the morning and at night. /forum/images/graemlins/smile.gif That would be impossible to do in one workout.. lol.

Does it look good? I kind of want to add some abs in there... But there is just so much stuff. Two of my rest days will be used up by kickboxing, days 1 3 and 5 I will be doing HIIT, and day 7 is just pure rest (prayers and football)!

Any suggestions or tips would be great. I like my back workout... I am hitting the upper, mid and lower lats, and I am going to destroy my lower back with the DEADS. I am not totally positive when I am going to start this new schedule, it all depends on the "talk" I have to have with my workout partner.

It is such a shame if we have to have seperate schedules. Me and him really pushed eachother hard. School messes everything up, lol.

[JoeGT]

Okay, here is my new split for the first couple of weeks.

<font color="red"> Monday: </font>
<font color="green"> Morning </font>
<font color="blue"> HIIT and Abs </font>
<font color="green"> Night </font>
<font color="blue"> Chest</font>
DB Bench Press
BB Incline Bench Press
DB Decline Bench Press
DB Incline Flys
<font color="blue"> Triceps</font>
Close Grip Bench Press
One-Arm Cable Reverse Pressdowns
Seated Triceps Presses (E Z Curl)

<font color="red"> Tuesday: </font>
<font color="green"> Night </font>
<font color="blue"> Back</font>
Lat Machine Pull downs (Close grip)
Deadlift
T-bar Rows
Seated Cable Row (Wide Grip)
<font color="blue"> Biceps</font>
DB Incline Curls
DB Alternating Curls
Preacher Curls

<font color="red"> Wednesday: </font>
<font color="green"> Morning </font>
<font color="blue"> HIIT and Abs </font>
<font color="green"> Night </font>
<font color="blue"> Rest</font>

<font color="red"> Thursday: </font>
<font color="green"> Night </font>
<font color="blue"> Shoulders</font>
DB Military Press
DB Side Laterals
Bent Over Dumbbell Laterals
<font color="blue"> Forearms</font>
BB Behind the Back Wrist Curl
Reverse Wrist Curls on Preacher (E Z Curl)
<font color="blue"> Traps </font>
Heavy Upright Rows (E Z Curl)

<font color="red"> Friday: </font>
<font color="green"> Morning </font>
<font color="blue"> HIIT </font>
<font color="green"> Night </font>
<font color="blue"> Rest</font>

<font color="red"> Saturday: </font>
<font color="green"> Morning </font>
<font color="blue"> Quadriceps</font>
Leg Press
Hack Squat
Power Squat
Leg Extensions
<font color="green"> Night </font>
<font color="blue"> Hamstrings</font>
Seated Leg Curls
Lying Leg Curls
Stiff Leg Deadlifts
<font color="blue"> Calves</font>
Seated Calf Raise
Horizontal Calf Press
Standing Calf Raise

<font color="red">Sunday: </font>
<font color="blue"> Rest/Prayers/Football</font>

[**DONOTDELETE**]

[JoeGT]

Thank Yu...


Hahaha... get it? Thank "Yu".. instead of "thank you"??!?

OMG I am hillarious.


/forum/images/graemlins/crazy.gif



lol... i'll have my measurements up very soon... before 11am EST.

[JoeGT]

1. Chest: 14.0
2. Abdomen: 23.0
3. Thigh: 17.0
4. Subscapular: 13.0
5. Triceps: 12.0
6. Midaxillary: 10.0
7. Suprailiac: 16.0
8. Bicep: 7.0
9. Medial Calf: 11.0

Hmm... I am having some troubles with the equations. Can somebody help me please? I used the "Ultimate Body Fat Testing Guide".. But it does not seem to be working. /forum/images/graemlins/frown.gif

[JoeGT]

Oh wait, I think my BF is 14%... Might be wrong tho.. lol.

[JoeGT]

Ok, my bodyfat is 14%, LBM is 204.8, and my FAT is 33.2


Yup yup. Not as bad as i expected... I mean, 14% isn't too bad... is it? lol.