Workout A: Lower Body Of course, some of that was muscle from my long-standing exercise habit, but I knew some of it was body fat, too. You can build muscle while losing body fat – For the first 3-6 months fat guys can build muscle and lose body fat rather effectively at the same time. 2-3 days of cardio at 20 minutes low intensity. Within a year of graduating from college, I'd packed on a solid 10 pounds. Then, lean bulk again until you reach 15-16% body fat. It has three very specific goals in mind: More muscle mass; Greater strength; Fast fat loss “From fat to flat!” read the cover line, alongside a picture of a mournful-looking Rookwood, pre-transformation, his belly soft and rounded. Lean bulk slowly over 6-8 months until your body fat level gets around 15-16% body fat. Change the exercises every 6-8 weeks to keep from getting bored and so your body won't adapt to what you are doing. Complete Workout PDF. In a little over a year's time he added nearly 20lbs of muscle … During each lean bulk you should be gaining 5-8 pounds of muscle. Build new muscle mass, hack way at excess body fat and reveal a hard, strong physique in 6 short weeks. The good news is that my BMI is 'normal' but, as expected, my muscle mass is 'under' and, because my body has to be made up of something to hold it upright, my fat is 'over'. Pick your own, and follow this formula: Warm-Up: 3 minutes Work: 75 seconds Recovery: 2.5 minutes Number of Intervals: 8 Cooldown: 2 minutes. This program has been designed for intermediate level lifters. And most often, that came in the form of food. This bulk should be stretched over several months to maximize muscle gains and minimize fat gain. Once you’re up to 14-15% body fat (waist is about ~48% of height) it’s time to cut back to the 9-11% range (waist is ~45% of height). Once I hit my lowest week of under 68 kg, I was still thinking of lowering my body fat, but that would interfere with my muscle I thought so I stopped and switched to a clean bulk. I still drank alcohol like once per month. Body Transformation: Tyler Adams Built 20lbs Of Muscle In 12 Months Tyler returned home from the School of Infantry weighing a paltry 148lbs. Follow this ultimate 6-week workout plan and transformation your physique forever. We’re going for full body recomp, so on your cardio days go after a solid 30-60-90 interval training routine. Read more: I lost 35 pounds in 6 months without going on a diet, and it taught me 7 lessons about eating for healthy fat loss. At that point, switch to cutting until you get back to 10-12%. Phase 2, Week 6. I've been wandering the Bodybuilding.com forums for a couple years now and I've seen so many users transform. 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