Entry: SpiderDan

[SpiderDan]

Goals

To lose 8-9kg for a strongman comp taking me under 75kg at 5'8"

Here's the pics (bearing in mind my posing sucks lol)

[SpiderDan]

one more picture

[p0stscript]

looking good - all the best with losing the 8-9Kg and wish you well in any future strongman comp

[comanight2]

Good start man, youll get epic cut.

[Asauka]

Holy **** man, you're a beast! Who cares if you can or can't pose, with a body like that it poses you!

[SpiderDan]

Cheers Chaps.

I think the lighting did me a few favours but I need to make some serious progress over these next few months.

Just for notes

Im running a calorie fluctuation diet

Ive based it on the Harris Benedict equation and split calories approximately maintenance or just under on training days and then approxiately half that on non training days.

Training days are even splits of P/C/F with approximately 1/3 of the carbs pre workout and 2/3 after

Non training days are high Protein low fat, and very low carb

Refeeds will be every two weeks on either a saturday or Sunday (dependant on my schedule.) They will be primarily Protein Carb refeeds minimising Fats

If the refeed is a Saturday it will be post workout
If the refeed is a Sunday the day before will be my best attempt at fasting.

Training wise

3 days a week 5/3/1 Squat/Dead/ Military
1 day a week Strongman / Events training.

The weights will go up every cycle but I will not worry greatly about overall reps as I dont expect to be making any significant progress.

Cardio wise

Squat has sled conditioning as a finisher
Deadlift day will probably have some tire work
Events will have a heavy carry (yolk/ farmer) and Log ground to over head for timed rounds

Offdays will have a little low intensity cardio - Stair climbs for 20mins ramping up 5mins every other week.

I also dance 2-4 times a week which can 6-12 hours of low/medium intensity work / NEPA a week.

The only bump I have in the road is my Dance competition in Blackpool in March so I will have to assess what im doing diet wise when i get to it.

[Was_once_fat_dave]

dance? what kinda dance?

[SpiderDan]

Modern Jive, its the Modern Jive Champs in Blackpool.

Me and my Girlfriend dance together we're entering the intermediates and the team caberet with the school we go to. We're also going to compete in a local comp in July and another one in Brighton in October.

Gonna be a busy year I think.

[Tox]

didnt know modern Jive and powerlifting went hand in hand It does now though!

Looking very powerful though mate....should be topps with dropping the BF!

[MissVanda]

Quote

Modern Jive, its the Modern Jive Champs in Blackpool.

Me and my Girlfriend dance together we're entering the intermediates and the team caberet with the school we go to. We're also going to compete in a local comp in July and another one in Brighton in October.

Gonna be a busy year I think.

Dude...that is so cool :-)