Fitness Challenge v2017.9

Transformation Front

I’m starting a new fitness challenge today as a late continuation of my efforts from last year. I participated in the Reddit BTFC challenge and managed to lose 28 lbs in the span of three months. I have to mention that that was just the cutting part. Beforehand I had a bulking period which lasted around four months to allow myself to build some additional muscle mass which is why I’m extra chubby on the left side of the picture above.

Transformation Side

Transformation Back

Ok enough semi-naked pictures, what’s the plan?

Since my jaw surgery last September I have been to the gym a total of four times and have experienced a massive loss in strength. To get started again I’ll be combining the basic Stronglifts program while tracking nutrition with the MyFitnessPal app. Additionally I’ll be adding cardio (high intensity sprint intervals) in between weightlifting days when I get used to the work load once again. Hopefully I’ll be able to do that by the end of the first month.

I think Stronglifts is the perfect way to get started since it only includes big compound movements with the olympic bar and you squat every single workout, a surefire way to beat your muscles into submission. For nutrition I will be doing maintenance (~2500ish) calories with a high protein and fat ratio.

Weight Stats

My end stats for Stronglifts were as follows

  • Squat : 320 lbs 5x5
  • Deadlift : 405 lbs 1RM
  • Bench Press : 205 lbs 5x5
  • Overhead Press : 145 lbs 3x5
  • Barbell Row : 195 lbs 3x5

I had a workout last week to approximate my starting numbers and I will be lowballing all of them except for Squats for the first few weeks. Once I’m properly warmed up and get used to the rythm again, I’ll be adding Yoga as well on weekends simply because I don’t even come close to touching my toes and I think that’s sad.

I’ll post an update once a month starting today!

Squat