This is my latest body update for you guys, I got down to 7% bodyfat at 80kg. Check out the video to see the entire two week transformation and posing routine. Hope you enjoy it and that it inspires you guys to get in shape for the new year.
So as promised here are the nutritional values I used over the 2 weeks you saw in the video above.
Week 1: Protein-1,203g Carbs-615 Fats- 427.5 Calories- 12,173 H20-24.3 litres (divide by seven to get daily values)
Week 2: Protein- 1236 Carbs-554 Fats- 397 Calories- 11,347 H20-24.9
In terms of the last two days which are very important to looking ripped for the end of the cycle and for your progress pics this is how I managed my water and carbs to get that lean, full muscle bellies in all areas.
Day 14- Carb depletion+high water levels
I used a glycogen depleting, high volume circuit to hit my whole body and used these nutritional values for that day: Protein- 170 Carbs-54 Fats- 50 Calories- 1496 H20- 4.2 litres
Day 15- Carb up+low water
I used another glycogen depleting workout for my whole body to complement the carbs for today in order to fill my glycogen reserves after the meals and reduce fat gain, whilst reducing water a lot in order to get that tight look. In terms of water I only had 100ml per meal- (500ml in total)
Protein- 168 Carbs- 97 Fats- 38 Calories- 1456 H20-0.5 litres
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