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12 Week Body Transformation

LJay89
LJay89 Posts: 91 Member
edited November 2024 in Motivation and Support
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.

Replies

  • LJay89
    LJay89 Posts: 91 Member
    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 :smiley:
    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
    LJay89 Posts: 91 Member
    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
    LJay89 Posts: 91 Member
    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
    LJay89 Posts: 91 Member
    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.
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