I am a 22 year old male, 6’1” and 240lbs @ ~20%. Until my calipers come in the mail, hopefully soon, I am guessing my bodyfat. I would call myself a pure endomorph, which has one hell of a time losing weight / fat. Part of the reason for me starting the journal, is to get peer critiques on my diet.
Calipers finally arrived...the measurements translated into a little less than my inital guess. On page 120 of the NHE book...I highly recommend it so far.
Body Fat % - 18% @ 238 on 1/28/02
Lose fat, maintain muscle, and get ripped
NHE Diet, the book is in the mail along with the calipers…as for now I am using this site as my source. I was previously on a keto diet so the metabolic shift phase can be skipped
Monday – Back and Biceps
Tuesday – Cardio and Abs (45 min, low intensity)
Wednesday – Chest and Triceps
Thursday – Legs
Friday – Cardio (45 min, low intensity)
Saturday – Shoulders and Abs
Sunday – Cardio (1 hour, low intensity)
**All training days will last under one hour to prevent overtraining**