Max-ot_mass Road to 5% bf

[Maxmonzter]

2x 45 mins sessions

 

[Tunen]

2x 45 mins sessions

That's roughly 145 cals/hour. If you ask me, that's an epic waste of precious prep-time.

What is the incentive?

 

[Maxmonzter]

That's roughly 145 cals/hour. If you ask me, that's an epic waste of precious prep-time.

What is the incentive?

thats you low intensity, or is it to low of a intensity? maybe i need to increase the rpm on the bike to 70?

 

[Tunen]

thats you low intensity, or is it to low of a intensity? maybe i need to increase the rpm on the bike to 70?

If your goal is 220 cals you could do this in 15 minutes on a stairmaster. No reason to prolong the pain to 1.5 hours. That's not low intensity that's no intensity.

 

[PrinceVegeta]

u should try to get at least 300 kcal in half an hour...i think that is the rigth intensity for low....not sure though

 

[Mikew]

My advice to you is to mix it up. Dont do all your cardio on the same stairmaster, bike, treadmill etc. Do what you think is fun, and it will be much easier to work it. For example, I prefer to walk in the woods in the morning, especially in the summer. Now, there may not be that much forests on Iceland but you get my drift. You could go rollerblading or walk with your dogs (if available) to get some variety. I know how easy it is to get sick of that fucking cardio everyday : )

 

[Maxmonzter]

a little preview how i´m looking these dayz

 

[youngmusclejock]

If your goal is 220 cals you could do this in 15 minutes on a stairmaster. No reason to prolong the pain to 1.5 hours. That's not low intensity that's no intensity.

Boo Ya!!! I agree with Tunen 100% the stair master will also help with those hammies and glutes...

 

[Duality]

max off of these pics bro it does not appear to me that you are around 12% bf. idk what calipers you used that put you at 9% but that was a flawed reading. tunen is right about your cardio, you need to be more effective with your sessions. and don't hesitate to up the amount of intensity and be doing 2 hours a day. it probably will be necessary.

 

[youngmusclejock]

a little preview how i´m looking these dayz

Max, You don't look like you've dropped that much. You are no where near 10%. I would say you are at least 15%, go online and google bodyfat test. Find a test that makes you take seven skin folds from all different places. Make sure it includes your lower back, since that is where your fat is predominant at!

 

[El Freako]

a little preview how i´m looking these dayz

Max I hate to be an echo here too but you are definitely more than 12%. With those love handles I'd guess 15-17%.

Also, until you get abs I'd lay off the ab and thigh pose...

 

[youngmusclejock]

Max I hate to be an echo here too but you are definitely more than 12%. With those love handles I'd guess 15-17%.

Also, until you get abs I'd lay off the ab and thigh pose...

Just to re echo I am going with a good 20 % down from around 25 %.. Just being honest as the judges will not allow anyone to win a comp with a bodyfat over 10 % or at least I hope not.

Max, how are you measuring your heart rate? You never answer my questions in full.

 

[theweapon]

entering max log its like a trip to the funfair's haunted house, you never know wtf will scare you: strange new users, superhuman numbers and strenght, changing impossible goals every week, scary evolution pics..

 

[Pain]

Max, when taking new pics, try and take them at the same exact spot where you took your last pics. Use the same lighting too... Oh, and please put some shorts on your something, you aint doing yourself any favours.

Anyway, it looks like your top abs are coming through. Just keep pounding that tredmill and the fat will come off.

 

[Bulkboy]

honestly max, u gotta do more cardio, or adjust ur diet more. cuz ure not close to 10% bf, sorry mate, u gotta make the proper adjustments, i dont know why u are having such problems getting lean. are u cheating alot? cuz reaching 10% should not be a problem at all.

 

[Maxmonzter]

yesteday i did shoulders,back, no traps since my right trap hurts so much

bb shoulder press: not in a smith machine
-30kg 12 reps
-40kg 10 reps
-50kg 8 reps
-60kg 6 reps

db laterals:
-12kg 12 reps
-15kg 10 reps
-17kg 8 reps

db rear laterals:
-27kg 12 reps
-30kg 10 reps
-32kg 8 reps

bb rows:
-80kg 12 reps
-90kg 10 reps
-100kg 8 reps

pulldowns:
-60kg 12 reps
-65kg 10 reps
-70kg 8 reps

cable rows:
-80kg 12 reps
-85kg 10 reps
-90kg 8 reps

close grip underhand pulldowns:
-40kg 12 reps
-50kg 10 reps
-55kg 8 reps


cardio:

am and pm 45 mins on treadmill 6,0 incline and speed 4,0 burned around 280cals each session

 

[PrinceVegeta]

Awesome session there max! I c u improved the cardio! keep it up!

 

[El Freako]

Strong shoulder presses there Max, keep up the good work.

 

[Tonyk212000]

Max I hate to be an echo here too but you are definitely more than 12%. With those love handles I'd guess 15-17%.

Just cause he has love handles doesnt mean he is 15-17. I carry my fat right under my belly button and love handle area and there still there under 12% I know because I have been Bod Pod tested several times at my old work. Dont even think about BF % Max, I dont even have Abs appearing until under 7 %. Just go by how you look instead of putting all this emphasis on BF.

 

[El Freako]

Just cause he has love handles doesnt mean he is 15-17. I carry my fat right under my belly button and love handle area and there still there under 12% I know because I have been Bod Pod tested several times at my old work. Dont even think about BF % Max, I dont even have Abs appearing until under 7 %. Just go by how you look instead of putting all this emphasis on BF.

Just suggesting 15-17% because he looks like he's carrying it where I am, around my waist. The last time I tried one of those crappy bf-tester scales that was around the number I got.