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Thread: Time to sack up: Weight Loss and Strength Conditioning Journal

  1. #1
    Wannabebig New Member
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    Nov 2010
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    Time to sack up: Weight Loss and Strength Conditioning Journal

    Wannabebig,

    I used to frequent the forums a lot a long time ago. I began surfing it 3 years ago and became interested in the bodybuilding aspect of weight lifting. Then my interests shifted towards power lifting and I let my body weight go quite a bit. 3 years ago I weighed 215 at about 12% body fat. Currently I'm 260 at approximately 22% body fat. I want to change that and drop to a comfortable 15% body fat while maintaining or gaining strength. I will thus break up the beginning of the journal into three parts: 1) Current Lift Max's 2) Diet Outline 3) Weightlifting Routine.

  2. #2
    Wannabebig New Member
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    Lift Max's

    Upper Body Max's:

    Bench Press - 305 x1, 275 x3
    Incline Press - 295 x1, 265 x3
    Overhead Press - 225 x1, 215 x3
    Floor Press - 305 x1

    Lower Body Max's:

    Squat - 385 x1, 355 x3
    Deadlift - 485 x1, 425 x3
    Zercher Squat - 235 x1
    Good Mornings - 225 x3
    Last edited by BigBoyArgentina; 11-18-2010 at 03:37 PM.

  3. #3
    Wannabebig New Member
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    Nov 2010
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    Diet Outline

    Estimated Basal Metabolic Rate: 3000 Cals/Day
    Estimated Workout Calorie Burn: 600 Cals/Day
    Calorie Deficit: 500 Cals/Day

    Workout Day Calories: 3100
    Off-day Calories: 2500

    Approximate Carb/Protein/Fat Ratio: 40/40/20

  4. #4
    Wannabebig New Member
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    Workout Routine


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