Glad I ignored the naysayers! IIFYM + 30min day weights

JonKragh
JonKragh Posts: 28 Member
in Success Stories
Hey all-

I've been using MFP for awhile doing IIFYM. Here's my progress. I'm very happy with the results.

I can share my routine if there's interest. I work out under 30 minutes a day 6 days a week.

I didn't know what to expect but just hoped for the best and trained hard.

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Cheers!
Jon

P.S. I kept hearing I couldn't get the results I wanted on 30 mins a day... but I'm happy with them!
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Replies

  • mauridaher
    mauridaher Posts: 55 Member
    Amazing, man! Congratulations! One question: when did you start losing chest fat (aka manboobs)?

    THEY JUST WON'T GO.
  • missyjane824
    missyjane824 Posts: 1,199 Member
    Impressive
  • walleyclan1
    walleyclan1 Posts: 2,784 Member
    Win! That smile says it all. Great job!
  • mockchoc
    mockchoc Posts: 6,573 Member
    Looking great!
  • spider_mark51959
    spider_mark51959 Posts: 2,868 Member
    I would like to hear more about your routine Jon
  • kaylynjohnstone
    kaylynjohnstone Posts: 2
    I would love to hear your routine as well! Your muscle gain looks great.
  • prattiger65
    prattiger65 Posts: 1,657 Member
    In
  • DamePiglet
    DamePiglet Posts: 3,730 Member
    I would love to hear about your workout, too!
    And...
    SuperStock_1566-0158159.jpg

    Excellent!
  • ordinaryloser
    ordinaryloser Posts: 35 Member
    Great stuff! You look shredded!

    About that routine tho...lol.
  • ashleyShades
    ashleyShades Posts: 375 Member
    Awesome! You look great.
  • kingdomsora48
    kingdomsora48 Posts: 22 Member
    You look awesome! Congratulations to you! :)
  • JonKragh
    JonKragh Posts: 28 Member
    Thanks so much everyone I truly appreciate it! Hope I can inspire at least one person here!


    Here's a copy paste of my routine. Not sure if the formatting will work here:


    # Diet

    - Signed up for MFP (thanks /r/fitness FAQ!).
    - Week 1&2 - did a Keto-ish diet for about 2 weeks- was learning still
    - Week 3&4 - IIFYM, 20% cut but was often under my carb amount by alot
    - Week 5 - IIFYM to 15% cut and started hitting my carbs more.
    - Week 6 - Went to maintenance calories IIFYM
    - Thanksgiving weekend was a bunch of cheats, as was xmas
    - Weekends I usually cheat twice with food and wine
    - Always made sure I got enough protein (at least .82 grams per/pound - usually more)
    - http://iifym.com/ for those it might be new to

    # Workout Routine - I made this routine up to try and cut and gain muscle at the same time

    - I hate rest - so I wanted a routine with minimal rest, and I also wanted to get all of my lifts.
    - workout at home
    - 6 days a week circuit training - one floating rest day (used when I needed it due to life)

    ## Upper Body Routine (25 minutes)
    3 rounds - one minute rest between rounds, no rest between sets

    10x ez bar curl, 10x dumbbell bench, 10 pull ups, 10x dumbbell shoulder press, 10x barbell bendover row, 10x dips, 10x burpees, (week 4&5 added 10x flys to work my chest more)

    ## Lower Body (Legs & Abs) Routine (30 minutes)
    3 rounds - no rest between rounds, no rest between sets

    10x dumbbell squats, 10x hanging knee raises, 10x dumbbell reverse lunges, 20x hip ups, 10x weighted leg curl, 50x bicycles (25 per side), 20x weighted leg extensions, 30x weighted crunches, 15x dumbbell calf raises, 20x tuck jumps

    For almost the first two weeks I did the upper body routine every day.

    Then I switched to Upper Body, Lower Body alternating days.

    **around week 5** I added 100 jump rope jumps at the end of the workout. I'm terrible at them but they get my heart rate up.

    **disclaimer** I made this routine up and am in no way a professional so use at your own risk :)
  • DamePiglet
    DamePiglet Posts: 3,730 Member
    Well, it surly worked for you! Congrats!! I'm going to add some of these into my routine (that I haven't officially established yet) and modify where necessary ( I am still working up to the pull up- lol)

    Thanks for sharing!
  • kagevf
    kagevf Posts: 509 Member
    awesome results !

    30min is all you need!
  • Flab2Fab27
    Flab2Fab27 Posts: 461 Member
    Great job! Congrats on your hard work paying off so well,you look amazing!!
  • Graelwyn75
    Graelwyn75 Posts: 4,404 Member
    Did you use the TDEE method for calculating your daily calorie intake, and if so, what did you set your activity level to, assuming you did no cardio, and just the weights routine ? I currently do something very similar to yourself for my weights routine, only I do both upper and lower together and do a fair amount of cardio.
  • amyk0202
    amyk0202 Posts: 666 Member
    Great job! Thanks for posting your routine.
  • SJ46
    SJ46 Posts: 407 Member
    IIFYM FTW! Nice work.
  • TriShamelessly
    TriShamelessly Posts: 905 Member
    Very nicely done!
  • Shynique37
    Shynique37 Posts: 66 Member
    Nice!!!
  • lovelayla
    lovelayla Posts: 123
    Awesome.What is Iiyfm?
  • Graelwyn75
    Graelwyn75 Posts: 4,404 Member
    Awesome.What is Iiyfm?

    IIFYM = if it fits your macros (eat it)
  • aarondnguyen
    aarondnguyen Posts: 270 Member
    UNLEASH THE BEAST.

    Seriously though, awesome work. Keep it up brotha.
  • trojan_bb
    trojan_bb Posts: 699 Member
    Wow. Killed it. That's a hell of a change in that timespan. Hit your calorie goals, work out intelligently and intensely,...that's all it takes.
  • JonKragh
    JonKragh Posts: 28 Member
    Did you use the TDEE method for calculating your daily calorie intake, and if so, what did you set your activity level to, assuming you did no cardio, and just the weights routine ? I currently do something very similar to yourself for my weights routine, only I do both upper and lower together and do a fair amount of cardio.

    Great question!

    Using the IIFYM calculator I set the exercise level to 3 days even though I workout 6.

    My routine is only weights but I don't rest and I tried to add exercises like burpees in there to get my HR up.

    TDEE seems more art than science and this 3 day setting seems to work for me.
  • JonKragh
    JonKragh Posts: 28 Member
    Thank you all again for the positive replies! Each one of them is truly appreciated!

    I hope my little journey shows that you can make big shifts in the long run with small focused effort once a day.

    It adds up. Get yours!
  • craignev
    craignev Posts: 1,247 Member
    Wow...amazing! Congrats.
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    Great job!! Congrats!!
  • RunMyOregonBunsOff
    RunMyOregonBunsOff Posts: 862 Member
    Fantastic!
  • SuperCrsa
    SuperCrsa Posts: 790 Member
    Dang well done!
    Looking mighty fine!

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