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6 Week Transformation (incl photos)

Posting my 6 week transformation

lafit1
lafit1 g R S
2 Post(s)
2 Post(s) Gender: Male Goal: Lose Fat Date Joined: August 8, 2018
Posted

Hi Community!

 

I joined because I've been following Scott for a while and need support/motivation/accountability on my transformation. I'm pretty skilled at fitness and have been doing it forever - but alas, you know how life gets. Cheer me on! I'm going to document everything on here to hold me accountable.

 

STATS:

40 yr old

165 lbs

5' 9.5"

12% body fat

 

GOALS:

8-9% body fat

6 weeks

Maintain as much muscle as possible while getting shredded

 

***SCOTT if you have any tips on this LMK***

 

DIET: Per Scott's Calculator - selected "Rapid Fat Loss" and "3-5 workouts per week" even though I workout more

2150 calories. 160g Protein / 160g Carbs / 95 Fats

 

WORKOUT:

Lift heavy (6-8 rep range) 5 times per week/1 bodypart per day (chest, back, shoulders, legs, arms - throw abs in there a couple of days at end)

Cardio for 15 min at end of each session

 

Here are photos - cheer me on guys!

 

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: lafit1

Hi Community!

 

I joined because I've been following Scott for a while and need support/motivation/accountability on my transformation. I'm pretty skilled at fitness and have been doing it forever - but alas, you know how life gets. Cheer me on! I'm going to document everything on here to hold me accountable.

 

STATS:

40 yr old

165 lbs

5' 9.5"

12% body fat

 

GOALS:

8-9% body fat

6 weeks

Maintain as much muscle as possible while getting shredded

 

***SCOTT if you have any tips on this LMK***

 

DIET: Per Scott's Calculator - selected "Rapid Fat Loss" and "3-5 workouts per week" even though I workout more

2150 calories. 160g Protein / 160g Carbs / 95 Fats

 

WORKOUT:

Lift heavy (6-8 rep range) 5 times per week/1 bodypart per day (chest, back, shoulders, legs, arms - throw abs in there a couple of days at end)

Cardio for 15 min at end of each session

 

Here are photos - cheer me on guys!

 

@lafit1 Excited to watch you get shredded man!

 

Your plan sounds good mostly! Just a couple of things...

 

Going for rapid fat loss might mean you risk losing more muscle. You'll be in a 500 calorie deficit, which isn't really bad, but you say you're working out more times than what you put into the calculator.. which might mean you end up being in a deficit of more than 500 calories. Best to stick between then 250-500 calorie deficit range for good, consistent fat loss, while not sacrificing too much muscle.

 

Also, I think it would be helpful if you got a bit more protein. Aim for 1.2g - 1.5g protein per pound of lean bodyweight when cutting. For you, that would be more like 175g - 215g.

 

Are you going to be doing HIIT cardio after each session? Probably don't need it that often. Doing it 3 times a week would be more than enough, maybe every other day?

 

That being said, you CAN do cardio every day if you want, but again, it will probably mean you need a few more calories so your deficit isn't too big.

Need 1 on 1 coaching? Send me a direct message to learn more!
lafit1
lafit1 g R S
2 Post(s)
2 Post(s) Gender: Male Goal: Lose Fat Date Joined: August 8, 2018
Posted

Got it Scott and thank you!!!

 

UPDATED MACROS:

2400 cals (250 cal deficit)

210P / 180C / 93F

 

UPDATED WORKOUT:
-Lift heavy classic bro split (5x/wk)

-HIIT cardio 3 times per week

 

Thanks!! I'll keep posting weekly photos.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: lafit1

Got it Scott and thank you!!!

 

UPDATED MACROS:

2400 cals (250 cal deficit)

210P / 180C / 93F

 

UPDATED WORKOUT:
-Lift heavy classic bro split (5x/wk)

-HIIT cardio 3 times per week

 

Thanks!! I'll keep posting weekly photos.

@lafit1 Awesome! This looks good man!

 

And then remember, if you do hit a plateau but don't want to reduce calories straight away, that's when you could add in another day or 2 of cardio so that you can keep losing weight on the same number of calories.

 

Look forward to seeing your progress! 💪 ðŸ™Œ 

Need 1 on 1 coaching? Send me a direct message to learn more!
jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted

Any updates yet?

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
muscular strength
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