May 21, 2022 at 3:13 am #364669
I am new here, and just exploring the platform, and figuring out if I should follow a program on here etc.
I would like to know if someone would mind:
1. Judge my current physique and help estimate how far I am from visible abs.
2. Take a look at my current routine and see if I should stick to it, or whether you might have suggestions for a program on here to follow instead.
Since October my progress has, according to my Withings Body Cardio, been:
Weight from 106 to 82 kg
BMI from 30 to 23
Body fat from 26 to 15 %
Muscle mass from 70 to 81 %
According to Apple health app, this means I did lose from 79 to 70 kg in lean body mass.
My initial courses of actions were:
Steady state cardio like running and swimming
Win Hof Method – like ice baths for around 30 minutes
Lots of sauna
Yoga once a week
Intermittent fasting for around 18 hours a day, and a couple of 72 hour water fasts as well
My current routine isn’t super scheduled either but it is something like:
Lifting 3x a week
Interval running 10 minutes 2x a week
Wakeboarding 1x a week
1.5 hour brisk walk when ever I have time – probably 2-3x a week
My lifting “program” is always the same:
First I do a high intensity session with 4 rounds. I do max 10 seconds between the exercises and 90 seconds between rounds. The exercises are:
10x Goblet Squat
10x Incline Dumbbell Press
8x One-Arm Dumbell Row for each arm
10x Dumbbell Romanian Deadlift
30 seconds Up & Down Plank
Afterwards I do weighted reverse cable crunches and kneeling rope cable crunches until my abs burn.
I finally do a couple more exercises, if I feel like it, and then stretch out as good as I can.
My goal is basically to have an appealing physique – nothing crazy, but I would like to see my abs for the first time ever, and just look healthy and decently strong. Other than that I just want to >be< stronger, so I can hopefully be injury free and progress in wakeboarding, while promoting a longer life too. 🙂
Thank you in advance, and please excuse my pictures in that I have absolutely no idea how to flex, and my pigmentation is distracting at best 😉
Attachments:You must be logged in to view attached files.May 21, 2022 at 3:15 am #364674
I am 34 years old and 187 cm tall 🙂May 21, 2022 at 9:55 am #364904BryceBahmParticipantMay 21, 2022 at 1:07 pm #365076May 22, 2022 at 6:43 am #365521Mahmud OmarParticipant
That’s some decent work and discipline that clearly paid off! Well done and keep it up
- You must be logged in to reply to this topic.