Once I hit my lowest week of under 68 kg, I was still thinking of lowering my body fat, but that would interfere with my muscle I thought so I stopped and switched to a clean bulk. Lean bulk slowly over 6-8 months until your body fat level gets around 15-16% body fat. Supplements Months 6-12. In a little over a year's time he added nearly 20lbs of muscle … This program has been designed for intermediate level lifters. Over the next six or seven years, I'd added another 15 to my frame. Read more: I lost 35 pounds in 6 months without going on a diet, and it taught me 7 lessons about eating for healthy fat loss. I'm still some what surprised of the fact that I was able to transform myself in 6 months! Over the past six months, I have cut my body fat nearly in half and maintained almost all of my muscle mass — it's dropped ever so slightly, to … Bulking 25/03/2019 - present The good news is that my BMI is 'normal' but, as expected, my muscle mass is 'under' and, because my body has to be made up of something to hold it upright, my fat is 'over'. Body Transformation: Tyler Adams Built 20lbs Of Muscle In 12 Months Tyler returned home from the School of Infantry weighing a paltry 148lbs. Workout A: Lower Body It has three very specific goals in mind: More muscle mass; Greater strength; Fast fat loss Complete Workout PDF. Within a year of graduating from college, I'd packed on a solid 10 pounds. Phase 2, Week 6. Ideally, as you’re gaining size you’ll never go above 15% body fat … Build new muscle mass, hack way at excess body fat and reveal a hard, strong physique in 6 short weeks. Change the exercises every 6-8 weeks to keep from getting bored and so your body won't adapt to what you are doing. 2-3 days of cardio at 20 minutes low intensity. Of course, some of that was muscle from my long-standing exercise habit, but I knew some of it was body fat, too. 6 month Transformation - From fat to Fit! Keep these two points in the back of your mind as you’re going through your fat to fit transformation! This bulk should be stretched over several months to maximize muscle gains and minimize fat gain. So with that … Follow this ultimate 6-week workout plan and transformation your physique forever. During each lean bulk you should be gaining 5-8 pounds of muscle. We’re going for full body recomp, so on your cardio days go after a solid 30-60-90 interval training routine. Pick your own, and follow this formula: Warm-Up: 3 minutes Work: 75 seconds Recovery: 2.5 minutes Number of Intervals: 8 Cooldown: 2 minutes. “From fat to flat!” read the cover line, alongside a picture of a mournful-looking Rookwood, pre-transformation, his belly soft and rounded. You can build muscle while losing body fat – For the first 3-6 months fat guys can build muscle and lose body fat rather effectively at the same time. 4. I've been wandering the Bodybuilding.com forums for a couple years now and I've seen so many users transform. Once you’re up to 14-15% body fat (waist is about ~48% of height) it’s time to cut back to the 9-11% range (waist is ~45% of height). Like most other things Drake has turned into a trend, his followers flocked to gyms around the world on a body transformation quest to get 'swoll' like Champagne Papi. At that point, switch to cutting until you get back to 10-12%. I still drank alcohol like once per month. 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