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Sorry I have been crazy busy with school and work but I’m back!!!
So I decided to give flexible dieting a go. I am currently cutting. 170g of carbs, 145g of protein and 55g of fat. Anyone out there currently doing flexible dieting and could lend me a helping hand or their thoughts? I really want to compete but I’m not sure if I should get a coach. I feel like I motivate myself enough. It’s been about 3 weeks that I’ve been cutting and I’ve lost 3 pounds. Does that sound right? Should I cut more?? I really want to lower my body fat percentage and want to look more defined. Any suggestions or thoughts would help.
This is my boyfriend doing some wide grip pull ups. They’re not easy but I suggest everyone learn how to do pull ups. It’s a great body weight exercise for your back, arms, and core. One of my new years resolution was to do pull ups flawlessly by the end of the year, so I went and bought myself a pull up bar. I’m up to 1 pull up.
The way I do them is by doing negatives. I jump and pull myself up and hold myself up for as long as a I could, afterwards I slowly come down and just hang. Try it!
Back progress. I wish I would’ve taken more back shots before. I’ll try to find a picture because my back was never this defined. It might not be much. Today’s back work out was not a lot.
Lat Pulldowns 3 x 20
Cable Row 3 x 12
Hyper extensions 3 x 15
Anybody have any suggestions on more back work outs? Email me or comment. Or follow me on instagram @ruthlessphysique
Today I’m working on my back, biceps and obliques as well as some cardio. I have had a lot of people telling me they are not on my level so they do not come and work out. I can help you get on my level, although I do not consider mydelf being in some kind of “level”. All I do is lift weights and I taught myself by researching. Anyone willing to try it will do it. So please I will help you get on my level so you will not have to say that anymore. I am more than willing to help and teach work outs that are effective and work for me and will work for you. Here is today’s work out, it’s a mix of Bella Falconi’s routine.
1. Lat Pulldowns 3 x 12. This is for the ladies who are always complaining about their back fat. Do this and you’re good.
2. Seated Cable Row 3 x 12 for your back as well.
3. Back hyper extensions 3 x 12. You want a strong lower back. Do this.
4. Seated or Incline dumbbell biceps curl 3 x 12
This picture for incline but you can do either.
5. Preacher curl 3 x 12
6. Hammer Curl 3 x 12. What the name implies do it like your arm is a hammer.
7. Biceps spider curl 3 x 12.
8. Obliques on Cable 3 x 12. One of my favorite!
9. Plank on toes and elbows for 4 mins.
10. Hanging Leg Raise 3 x 12 and this is another one of my favorites.
Lastly I do a 25 min HIIT on thr elliptical
Happy Monday and let me know if you want to work out with me. I’ll get you on my level. No excuses!!