120 Day Transformation Update.

Today's main focus points were: Circuits & Cardio

Kcal consumed
2,600
Kcal burned
3,353
Active kcal
1,228
Date

16 July 2020

Muscle groups
  • Full body

My 120 day transformation

19 March 2020 - 16 July 2020

Well here it is my body transformation after 120 days. I know it's nothing spectacular, but I'm actually extremely happy with how I'm looking. I finally have abs again without tensing & my physical ability has improved no end. I'm lifting heavier for longer & I'm able to endure cardio for longer too.

My main aim of this transformation was to get back to my best shape, which I'm not not far off. For the first 60 days I concentrated mostly on a steady fat loss routine. For the next 40 days I was focused on building up strength & trying to regain some muslce mass & for the final 20 days I have been trying to re-condition my body.

There's significant size improvements on my legs, shoulders & chest. I reckon that I'm close to, if not the biggest I've ever been & the fittest I've ever been too. All I need now is to get slightly more ripped & I'll be at my best ever.

I think I only need about 10-15 days.

Front - Day 1 - 19 March

Front - Day 30 - 17 April

Front - Day 60 - 17 May

Front - Day 120 - 16 July

Side - Day 120 - 16 July

Back - Day 120 - 16 July

16.07.20 - Cardio & Circuits

Today is all about power, we started with some sprints & small circuits & later in the day I hit some more technical movements.

  • Cardio
  • 10 x shuttle runs, 100m sprint & 0.5km run
  • 5 x 20 calorie bike HI
  • 3 rounds:
  • 20 jumping jacks / 20 high knees / 20 heel flicks / 5 burpees / 100 metre walking lunges
  • 3 rounds:
  • 5 pull-ups / 10 push-ups / 15 air squats / 20 knee raises / 25 single-unders
  • Squats
  • 5 x 5 Side plate squats
  • 5 rounds:
  • 100 single-unders / 3 push-press / 2 muscle-ups
  • 5 rounds:
  • 50 alternate feet skipping / 10 overhead walking lunges / 8 snatch
  • Mobility & Stretch
  • 2 x 30 seconds: Toe touch
  • 2 x 30 seconds: Foot to knee
  • 2 x 30 seconds: Laying knee to ground
  • 2 x 30 seconds: Knee to chest
  • 2 x 30 seconds: Foot on knee squat
  • 6 x each leg: Foot to glute & touch standing toe

Full day of eating

Marmite on Toast

Hot Peperami Stick

Protein Pancakes & Fruit

Smoked Salmon, Scrambled Eggs, Salad & Cinnamon Bagel with Butter

Bacon & Egg Sandwich with Ketchup

Applied Nutrition Vegan Protein Shake

Chicken Breast in Tomato & Pepper Sauce, Jasmine Rice & Gravy

Bulk Powders Vegan Protein Shake

Creatine, BCAAs, Multivitamin, Vitamin C, Vitamin D + Calcium, Omega-3 & Garlic Extract

MACROS

Protein / 265g / 1g = 4kcal / 41%

Carbs / 241g / 1g = 4kcal / 37%

Fat / 64g / 1g = 9kcal / 22%

The Split

Total Calories: 2,600

Fibre: 15g

Sugar: 43g

Coronavirus Update:

There has been talks of gyms opening up in a few weeks now; however, with this virus still having spikes & the main reason for opening up seems to be for business recovery (which I completely understand, people have to feed themselves & the economy needs to recover), I will stay away from the gyms for a while until I feel like we can all train in a fully safe environment.