Each weights session had strength goals set for it, even a couple of reps more was enough to satisfy me, as long as each session I was moving into new strength territories then I knew things were going in the right direction. I would write my mental state, (which was usually always positive), my food intake for the day and the timing, and also how my training went. That's not too much to ask is it! This was one of my major goals set at the start and I achieved this by keeping my training journal up to date each day. These being increasing my strength levels, use heavier weights than ever before and also increase muscle size along the way. For my 12-week transformation I just didn't want to get leaner, I also wanted to improve in all areas. When I previously competed I followed a plan of decreasing my weights and increasing the reps. I am now going to discuss the different areas that made up my BFL Challenge: My BFL Training Plan Having a date for when you have to look your best gives you more drive and motivation to succeed, than compared to when you can slack off for periods of time with the thought that "you'll get back on track later!" That's why many competitive bodybuilders improve more over a course of a year than non-competitive. The great thing about having a time driven plan is that you are more motivated to find new information that will help you improve further. I learned a lot during the 12 weeks about my body and how it responds to different diet and training strategies. I lost over 4 inches off my waist and although my leg size decreased as the fat came off, I was happy the way my arms stayed nearly the same as I got lighter. I wanted to lose the weight slowly, as I remember when I competed previously I lost the weight too quickly and subsequently lost too much muscle and strength.īy monitoring my daily nutrition intake, I was successful in losing no more than 1-to-2 pounds per week, which allowed me to actually increase my strength levels in the gym as my body wasn't being 'crash' dieted as some people mistakenly do. I ended up losing 19 pounds, which was pretty damn close! I went from 207 pounds to 188 pounds. My original plan was to lose at least 20 pounds of body fat. My aim in writing this article is to relate back to the previous article I wrote titled 'How I Plan on Winning the BFL Challenge' and seeing how well my plan went that I set at the start of the 12 weeks, including any ups and downs.Īlso, I would like to give people who are thinking about doing the BFL Challenge a summary of what I did in order to improve my physique, so that they may adapt it to their own personal situation and successfully change their bodies as well. This last time my workouts were going so well was leading up to my last bodybuilding competition back in 1996, six years ago! The journey I went on over that 3-month period was fantastic and has positively improved my life in many ways.įirstly, my training was at new levels in terms of dedication, intensity, enthusiasm and continuous improvements. Finally, after three failed previous attempts I completed the 12-week 'Body For Life Challenge.
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