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Weight Training For Beginners


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  • Bob the Freaking Builder
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  • Member For: 14y 6m 15d
  • Gender: Female
  • Location: SA

After losing 51kgs total … went into a small bulk for the last 10weeks or so and now into an aggressive cut to get ready for my 2023 footy season… playing centre half forward so gotta step up my game…

 

program is pretty strict with loads of cardio and weights still but calorie restrictive af on high protein 

first 4 weeks - 1200cals & 120g protein 

second 4 weeks - 1500cals & 140g protein 

last 2 weeks - 1800cals & 140g protein 

 

For an idea on an average program day I’m burning 3400-3800 cals easily. 
not a long term sustainable system but hard and fast to get lean for footy and make the most of my gainzzzz

 

Pics of December when I started the bulk

vs today ….
 

 V2gqPR6.jpg

And pics of program so far 

 

ETjvwfH.jpg

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  • Puff
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  • Member For: 9y 1m 28d
  • Gender: Male
  • Location: South Australia
52 minutes ago, Mrs Jeturbo said:

an aggressive cut

I did one of those once, 1500 kcal per day for 4 weeks then up to 1900 for another 2. Lost 10 kg in 6 weeks lol.

 

Looking good though, much better than before you started this fitness journey

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  • Puff
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  • Member For: 9y 1m 28d
  • Gender: Male
  • Location: South Australia

Well I ain't posting a pic of my fat self but I smashed another workout and gains are being made. Haha I suppose I should go on a cut eventually so some abs are visible again!!!

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  • FREAKY
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  • Member For: 14y 3m 3d
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  • Location: Melbourne

well sad news....I dipped under 70kg this weekend for the first time since finishing high school in 2005. 

 

for reference , before my daughter was born 6 years ago I bulked up and hit 80 ish kg.

I look frail and ill 😞 

Edited by bossmang
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  • less WHY; more WOT
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  • Member For: 15y 11m 18d
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  • Location: Melbourne
1 hour ago, bossmang said:

well sad news....I dipped under 70kg this weekend for the first time since finishing high school in 2005. 

 

for reference , before my daughter was born 6 years ago I bulked up and hit 80 ish kg.

I look frail and ill 😞 

Have you talked to your physician on whether you're in a healthy zone with your current weight?

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