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Hello, lifting for years time to get shredded

tonypta46
tonypta46 Posts: 3
edited November 2024 in Introduce Yourself
Hi all , I would like to share my road to success and hopefully motivate others. I also need support to get my diet on track! Add me!

Replies

  • tonypta46
    tonypta46 Posts: 3
    I have been on a 18 wk lifting program with 6 wk splits. I started with 4,000 calorie bulking heavy strength split with reps of 3-6 with 85,90, 95% of my 1 rep max. I was 290 20% at the end of the bulk. I then took 4 days off and started a 6 wk hypertrophy (12-15 reps 70-75-80% of 1rm) split with 3500 calories. I was 278 at the end of that and 18%fat. I just started my last 6wk split of cutting , with 2500 calories and 20-25 reps of 40-45-50% of 1rm.
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