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  #1  
Unread 02-07-2018, 10:58 PM
Need4transformation Need4transformation is offline
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Join Date: Aug 2017
Posts: 10
Default 50 days on Rapid Fat loss

Height: 6-5 (195cm)
Weight: 260lbs (118kg)
Age: 21, Male
Category: 3
Waist:

I`ll be lifting weights 3x a week, and doing light cardio 3x the other days. I used to be an athlete in High School, but have gained much bad weight since then. These 50 days will be used to shed the first layer of fat before i jump over to a more normal diet.
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  #2  
Unread 02-08-2018, 01:47 PM
Need4transformation Need4transformation is offline
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Forgot to add my waist size: 42 1/2 inches (108cm)
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  #3  
Unread 02-08-2018, 01:48 PM
Need4transformation Need4transformation is offline
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I`ll be messauring my weight every Monday

Day 1


Training:


Deadlift - 2 sets (120kg for 3 reps, 110kg for 4 reps)
Overhead Press - 3 sets (45kg for 6 reps, 40kg for 7 reps, 36kg for 8 reps
Underhand Pulldown - 2 sets (47kg for 10 reps (x2)
Cable Row - 3x8-12 (40kg for 12 reps, 40kg for 10 reps)
Dumbbell Lateral Raise - 2x8-12 (6kg for 12 reps, 6kg for 10 rep)

Diet:


1085 Calories
200g Protein
23g Fat
19g Carb
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  #4  
Unread 02-12-2018, 06:57 PM
Need4transformation Need4transformation is offline
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Forgot to update but have been on the grind.

Let me add the other days
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  #5  
Unread 02-12-2018, 07:01 PM
Need4transformation Need4transformation is offline
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Day 2,3,4


Training:

1 hour on the stationary bike at moderate volume

Diet:


1085 Calories
200g Protein
23g Fat
19g Carb
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  #6  
Unread 02-12-2018, 07:03 PM
Need4transformation Need4transformation is offline
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Join Date: Aug 2017
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Day 5


Training:

Flat Bench Press (Paused) - 67.5kgx3 - 60kgx4
Incline Bench Press - 16kg dumbbells - for 8 reps (x2)
Machine Pec-Dec - 3 sets to failure
Dumbbell Curls - 12kg dumbbells - 2 sets of 12 reps
Tricep Pushdown - 15kg - 12 reps (slow and fully contracted)


Diet:


1085 Calories
200g Protein
23g Fat
19g Carb
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