12 Week Challenge
Before 15% Body fat; During 10% BF; After goal 6%BF
Step by step approach for rapid fat loss. Be sure you take before, during and after photos throughout the program.
During the program I’ll share my exact steps with you and at the end of the fat loss period I will share before during and after photos and stats.
The reason I am doing this is because I know how confusing it can be to do something alone. I offer you my informational and emotional support to help you reach the same goal, a lean muscular body.
This 12 Week Challenge started 3 weeks ago and we have 8 weeks to go. But if you are just starting now, jump in, join the journey and I’m sure your results will still be amazing.
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WEEK 1
08/28/2014- 09/07/14
Start here, My Goals “Before”: What are your goals?
- Weight: 208.3 lbs (94,5 kg)
- Body fat percentage: 15%
- Lean Body mass: 180.4 lbs (81,825 kg)
- Projection: 10% Body Fat @ 190.5 lbs (86,4 kg)
- Fat loss needed: 17.9 lbs (8,1 kg)
- Weight Loss/Week: 1.1 lbs (500 g)
- Time Estimate: 16 weeks
- Current calorie intake: 3000 calorie
- Workouts per week 5
- Cardio: No
- Is this your current Week 1?
- Overall activity level: Low; Driving, Writing, Counting Reps 🙂
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08/28/14 Before/ Now 09/21/14
My Goals “During”: What are your goals?
- I Want to get lean! 6 % body Fat in 16 weeks for that reason I need to lose 400-500 grams/week
- I want to achieve this goal in three months!
- I want to maintain maximum muscle mass possible or even gain muscles in specific areas.
- Here you can set up your goals:
My Goals “After”: What are your goals?
- Assessment of my 1RM (1 Repetition maximum )
- High intensity and low frequency of training
- Cardio: 3/week, 20 minutes each (stair master)
- Working out: 5 days/week
- Writing this Journal: every day
- Taking photos: every monday morning
- Your Plan Here: or Just Follow Me
More: “Before, During and After Training Program” coming tomorrow!
Stay up to date with my “Before, During and After Training Program” and get in shape for free and let me know how you are doing!
Best,
Stan