12 Week Body Transformation

LJay89

So yesterday I purchased "Thinner Leaner Stronger" by Michael Mathews and have decided to follow his plan over the next 12 weeks. I have set my calorie intake to lose 1llb a week while doing compound lifts 3x per week (Squats, Deadlift, Bench Press and Push Press) and cycling 6 miles per day on my commute.

My macros have been set at 40% Protein, 30% Fat and 30% carbs. At the moment the calories are 1600 calories.

I am going to document my progress here and include what I am doing at the gym, strength gains, measurements and scale weight. I am also taking progress photos.

LJay89

Week 1 Day 1

Total Calories: 1402 (will eat the remaining 200 later this evening)
Protein: 149g
Carbs: 120g

Stats:
Waist: 96cm
Weight: 80.2kg
Photos: Taken side and front view

Workout:
1 rep max established for deadlift - 82.5kg
8.01km walk

So today I established my 1 rep max for my DL which was 82.5kg. This is a 9.5kg increase from last november. I am feeling good. Over the next few weeks I will be slowing build up my weights on all lifts progressively. Weight wise, hoping to lose 1lb per week for 12 weeks while maintaining muscle mass as much as possible.

LJay89

Week 1 day 2

Total Calories: 1592
Protein: 160g
Carbs: 97g

Work out:
4.89km walk

Today was a rest day. Ensured that I got a walk in to aid recovery for my back - which is definately feeling the deadlift from yesterday. I signed up for a weightlifting comp in July this year, so that is exciting. Need to establish a proper training plan and work on my BP.

For lunch today I had a Nando's which was very nice. Trying to ensure that I work nice things into my plan. Ended up being a low-carb day unintentionally today but given I haven't done much so I don't think i need to worry.

Gym tomorrow with personal trainier to work on Bench Press technique.

LJay89

Week 1 Day 3

Total calories: 1704
Protein: 167g
Carbs: 154g

Work Out:
Bench Pressing and assistance excersize/ Dog Sled - killer
Walk 2.5miles

Played with the dog sled at the gym today, definately made me work which was good. Ate slightly more today but felt like it was needed. I could keep eating to be honest but i will try and stay consistent.

Not much to say other than had a good day. Away friday/saturday night so will find ways to preserve my progress so far.

LJay89

Week 1 day 5.
Back from my weekend away where I drank a lot of wine. Need to get myself organised for the next day week.