georgekofi
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I hope you all doing well!
So I have a Shooting with top Photographers in Vienna on the end of January, that means: Time to Visualize my Goals and creating with my Mind how I want my body should look like!
I gained this year again some new Muscle Mass ( Canadian Food just rocks! )
Before I started the Diet I was about 202lbs ( btw I'm 5'10 and 21years Old )
I'm already 1 week into the Diet. And thats my Next Plan for the upcoming Weeks:
Week 1-5:
3-4 times per Week Cardio on Empty Stomach
5-6 times per Week Volume Training
1-2 times per Week cardio after my Workout
Don't count my Calories only my Protein intake its about 250g – 300g per Day.
And after my Workouts usually done around 6-8 p.m. just enough Carbs to restore my glycogen storage's and then till I go to Bed just Protein.
Week 6-10:
1 time per Week High Intense Intervall Cardio ( rowing 250meters with 1min rest 5times ) after my Back & Biceps Day.
3-4 times per week Cardio on Empty Stomach.
1 time per Week 1 Mile Run or absolute Punishing myself n the Stair Master after my leg Day.
5-6 times per Week volume Training.
Week 10-13:
1 time per Week High Intense Intervall Cardio ( rowing 250meters with 1min rest 5times )
4-6 times per week Cardio on Empty Stomach.
3-4 times per Week Cardio after My workout.
6-7 times per Week Volume Training.
Week 13-16:
7 times per Week Cardio on Empty Stomach.
7 times per Week Cardio after my Workout.
7 times per Week Volume Training.
2 times per Week a Keto Day no more than 30g of Carbs.
My diet is pretty easy I've cut all Sugars except right after my first Cardio Session in the Morning. My Meals are pretty Much Tuna, Turkey and Whole grain products, Eggs, Salad (Veggies), and protein Shakes.
I got two Supplements: One Protein mixture with Casein and Whey and 50mg Zinc.
I will probably buy later some Aminos and BCAAs and will replace my Protein Shake in the last 8 weeks to a Whey Isolate and the last 2 Weeks maybe just Aminos.
My Training: yeah I go Hard and heavy I try to get STRONGER while I'm dieting. And always lifting with a good form! Sometimes I train Chest and tris together sometimes I give my Arms an extra day. Sometimes I hit 1 Muscle twice a week. But that all depends how I feel and how my Body reacts from week to week to my Diet. I look really into improving my 1.Upper Back 2. Arms 3. Chest (Major pec.) I mostly concentrate on my major Pec. because i have really over developed front Delts and if I try to isolate my upper pec my front delts are just getting even more bigger. And than it looks like I have no Chest at all! I am absolutely motivated and ready to top all of my previous Shapes. because after that Shooting I will try to work with a good Fitness Model Agency in UK.
I hope you Guys will follow me trough that Journey and I hope I will get some people motivated out there!
And that's the beginning 202lbs!
So I have a Shooting with top Photographers in Vienna on the end of January, that means: Time to Visualize my Goals and creating with my Mind how I want my body should look like!
I gained this year again some new Muscle Mass ( Canadian Food just rocks! )
Before I started the Diet I was about 202lbs ( btw I'm 5'10 and 21years Old )
I'm already 1 week into the Diet. And thats my Next Plan for the upcoming Weeks:
Week 1-5:
3-4 times per Week Cardio on Empty Stomach
5-6 times per Week Volume Training
1-2 times per Week cardio after my Workout
Don't count my Calories only my Protein intake its about 250g – 300g per Day.
And after my Workouts usually done around 6-8 p.m. just enough Carbs to restore my glycogen storage's and then till I go to Bed just Protein.
Week 6-10:
1 time per Week High Intense Intervall Cardio ( rowing 250meters with 1min rest 5times ) after my Back & Biceps Day.
3-4 times per week Cardio on Empty Stomach.
1 time per Week 1 Mile Run or absolute Punishing myself n the Stair Master after my leg Day.
5-6 times per Week volume Training.
Week 10-13:
1 time per Week High Intense Intervall Cardio ( rowing 250meters with 1min rest 5times )
4-6 times per week Cardio on Empty Stomach.
3-4 times per Week Cardio after My workout.
6-7 times per Week Volume Training.
Week 13-16:
7 times per Week Cardio on Empty Stomach.
7 times per Week Cardio after my Workout.
7 times per Week Volume Training.
2 times per Week a Keto Day no more than 30g of Carbs.
My diet is pretty easy I've cut all Sugars except right after my first Cardio Session in the Morning. My Meals are pretty Much Tuna, Turkey and Whole grain products, Eggs, Salad (Veggies), and protein Shakes.
I got two Supplements: One Protein mixture with Casein and Whey and 50mg Zinc.
I will probably buy later some Aminos and BCAAs and will replace my Protein Shake in the last 8 weeks to a Whey Isolate and the last 2 Weeks maybe just Aminos.
My Training: yeah I go Hard and heavy I try to get STRONGER while I'm dieting. And always lifting with a good form! Sometimes I train Chest and tris together sometimes I give my Arms an extra day. Sometimes I hit 1 Muscle twice a week. But that all depends how I feel and how my Body reacts from week to week to my Diet. I look really into improving my 1.Upper Back 2. Arms 3. Chest (Major pec.) I mostly concentrate on my major Pec. because i have really over developed front Delts and if I try to isolate my upper pec my front delts are just getting even more bigger. And than it looks like I have no Chest at all! I am absolutely motivated and ready to top all of my previous Shapes. because after that Shooting I will try to work with a good Fitness Model Agency in UK.
I hope you Guys will follow me trough that Journey and I hope I will get some people motivated out there!
And that's the beginning 202lbs!