My pics are up. Enjoy?
Thank you for posting, let's get down to business.
You have about 35% bodyfat which is not as much as I thought you would have for your size; but the good thing is by looking at your pics is that you have a lot of mass which is very good, when you lose all that fat you will be pretty much shredded bro. Quite jealous if I say so myself.
But looking at your pic I actually want to go over the limit with you, You are going to be a beast among beasts at 6'3 with your mass. You don't have weights so that is okay. But we DO NEED you to buy a scale, if you have a wal mart in your area you can get a cheap one for 7.99 ( I bought one friday for that price, very cheap ) you don't need it right away but we do want to keep progress every two weeks.
I don't know if you have an android but if you do search this app called
" myfitnesspal " all one word, download it ( it's free ) and I want you to keep track of EVERYTHING you eat.
You ate 4 eggs today? no problem take your phone, scan the eggs code and it tracks calories, fat, sodium, carbs etc all for youf, very very easy and helpful, it will also give you a chart of how many macros you are consuming.
Macros are important because it will tell you how much you are consuming ( fat wise, protein wise and carb wise )
Now I did input your data and with your height 6'3, weight 300 and your dedication to exercise ( 5 times a week ) you need to consume 3049 calories to lose weight, but for EXTREME fat loss you need to consume 2400 each day. So anything between 2400 and 3049 is awesome, go over 3049 and you're going to gain weight.
That's a great number for you, you can still get your food in.
We want you to consume food but keep you full to where you don't feel like eating frequently, by doing that we are going to aim for foods with HIGH carbs and HIGH ( very high ) protein. Here's an example.
4 turkey sausages
1 glass of milk for breakfast
I'm getting shit tons of carbs and calories that I can go through out the day without feeling hungry, now obviously we don't want to starve you. So eat 3-4 meals a day with High Carb and high protein, but it all comes back to calories, remember eat between 2400 and 3049 and you are superb.
Now I want to turn you into a beast and put on muscle while you are losing weight.
I know you have a book bag or something that can hold heavy stuff, put bottles of water in your book bag, put rocks, anything heavy and just lift, lift, lift, lift for 30 minutes.
Triceps- I want you to give me as many pushups as you can, UNTIL you are DEAD, If your triceps hurt and you're not dead, keep doing it until you are laying on the floor holding your triceps.
This is the lifting schedule I want from you
Monday morning ( or whenever you wake up )
Biceps- but anything heavy in your bag and lift for 30 minutes HARD
Then go for a hard 40 minute jog, I don't want you to run like a sissy I want you to SPRINT hard then when you get tired jog lightly, wait until you catch your breath and SPRINT hard again, keep doing that over and over until it has been 40 minutes.Tuesday Morning ( Or whenever you wake up )
Triceps- I want you to give me as many pushups as you can for, until you are dead on your back holding your arms.
After you finished your triceps I want you to go run for 40 minutes, remember... sprint then jog
I do expect you ( your first two weeks ) to not be able to jog but walk at a fast pace after your two weeks YOU BETTER not walk EVER!!Wednesday Morning ( Whenev u wakey )
Squats- THESE MY FRIEND, will be your new best friend. Again put rocks in your bag, water bottles ANYTHING heavy, put it on your back and squat. Do 3 sets of 10, NOTHING LESS. if you can go more then I applaud you and please do.
Then for Thursday do biceps again, Friday do triceps AND squats then you rest on your weekends, or whenever you have your days off, REMEMBER you need 2 days of rest.
I want you to make a " LEX KG FITNESS " thread and we can continue on there, but if you have any questions or concerns please feel free to ask. I would also love to hear how painful your workouts are, or how good they go.
Edited by Blade, 03 December 2012 - 01:27 AM.