MrMuscleBeach’s Transformation

Im back on track for 2 weeks now. Feeling great I hope I do not have another medical step back… sick of it

Unreal I’m so extreme happy BF below 20% . I measured 3 times and average was 19.5% with the FatTrack 2 ……….

I feel great, 3 weeks since i started daily fitness. Lets hope my body shows some effect in pics soon

Did 6 cycles on bike

I love it, dont know why I not tried earlier HIIT training.

Feelingso much better after doing my daily HIIT now.

Later 30 mins swimming

Well, I started again to get back in shape.

1st of March was the start. Since then no day missed.

1st 2 weeks i just did 45 mins cardio/daily

3rd week i started with HIIT cardio in the early morning, follwed in the evening with 45 mins weight lifting.

Schedule is now

Monday = AM HIIT / PM Weights, Brisk Walking 45 mins

Tuesday = AM HIIT / PM 30 mins swimming, Brisk Walking 45 mins
Wednesday = AM HIIT /  PM Weights, Brisk Walking 45 mins

Thursday = AM HIIT / PM 30 mins swimming, Brisk Walking 45 mins

Friday  = AM HIIT /  PM Weights, Brisk Walking 45 mins

Saturday =  AM HIIT / PM Brisk Walking 45 mins

Sunday =  AM HIIT / PM Brisk Walking 45 mins

HIIT setup
warm up 5 mins >> 2-3 min streatching >>> 6 cycles of  60 sec rest / 30 sec full power / 5 mins cool off
on Epi or bike

started at 8 am 45 min on the epi trainer

sit ups done

back ups done

feel good

Just stopped from one day to the other in mid summer, no clue why.

then 2 month ago got a slipped disk…. no clue why was not from lifting weight. got even loss  in sensation in right toes

was just before a surgery …..

After 2-3 weeks at home in bed. I recovered….
I got the final copy of my condition and situation of the ER physician around 2 weeks ago

And there was written…. Middle aged man, overweight !!!!

That was it… case closed im done no more messing around.

So last Monday I started with light 30 min cardio on the elliptical trainer

Tuesday 45 min until today.

Also change to diet 6 times meals, high in protain

zero junk food zero sweets lots of water 4-5 liters per day.

so 1 week past and i feel much better already. i also feel much more positive again.

Plan 4 the next 2 month daily cardio 45 min
laters gals and guys

30 Min’s Elliptical Cross trainer LIIS before breakfast.

Had my usual 5 min warm up to get to 120 HR then 45 min LIIS

after that Abs till it burns