Join Date: Apr 2021
Posts: 647
Starting with a six week fast of coffee.
235lbs out of shape. 36years old.
Goal 190lbs.
Long Lean and Athletic. Cross between a basketball and football player. Julius Randle type. Strong but athletic power forward type of build.
Running/Compound movements/Isolation Work/Yoga/Pilates
Starting at end of six week fast.
Overall
Strength 33%
Athleticism66%
Since I’ll be doing 4 workouts a day high intensity I want to eat whatever I want.
Phase 1 Fast 6 weeks
Phase 2 Rebuild overall strength 24 weeks Medium reps 8-16
Phase 3 Power low reps 20 weeks
Phase 4 Pilates 12 weeks Power compounds
Phase 5 12 weeks 2 weeks rest then 16 weeks Four workouts 45 mins each running/Compoundspowerathletics/Strentgh/Yoga Pilates
Phase 6 combine strentgh and compounds athletic workouts in 1 hour run 45 mins yoga Pilates 45 mins
Goal overall is to devote 3 hours a day to exercise high intensity and eat whatever I need to to maintain athletic powerful physique in life and be able to eat lots of food and whatever I want. Weight goal 190lbs and shredded.
Bench Goal 350lbs
Squat 450lbs
Last edited by JohnA47; 08-29-2021 at 02:18 PM.
Reason: Correction
