So with that … Ideally, as you’re gaining size you’ll never go above 15% body fat … Then, lean bulk again until you reach 15-16% body fat. This bulk should be stretched over several months to maximize muscle gains and minimize fat gain. 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. We’re going for full body recomp, so on your cardio days go after a solid 30-60-90 interval training routine. Keep these two points in the back of your mind as you’re going through your fat to fit transformation! Follow this ultimate 6-week workout plan and transformation your physique forever. “From fat to flat!” read the cover line, alongside a picture of a mournful-looking Rookwood, pre-transformation, his belly soft and rounded. Phase 2, Week 6. 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. I'm still some what surprised of the fact that I was able to transform myself in 6 months! Within a year of graduating from college, I'd packed on a solid 10 pounds. Complete Workout PDF. It has three very specific goals in mind: More muscle mass; Greater strength; Fast fat loss I've been wandering the Bodybuilding.com forums for a couple years now and I've seen so many users transform. Lean bulk slowly over 6-8 months until your body fat level gets around 15-16% body fat. 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. Body Transformation: Tyler Adams Built 20lbs Of Muscle In 12 Months Tyler returned home from the School of Infantry weighing a paltry 148lbs. 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). At that point, switch to cutting until you get back to 10-12%. I still drank alcohol like once per month. Over the next six or seven years, I'd added another 15 to my frame. 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'. Build new muscle mass, hack way at excess body fat and reveal a hard, strong physique in 6 short weeks. This program has been designed for intermediate level lifters. And most often, that came in the form of food. Supplements Months 6-12. 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. Of course, some of that was muscle from my long-standing exercise habit, but I knew some of it was body fat, too. 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