In January 2012 I really looked at myself in the mirror and was not satisfied with what I saw. I was 5â 7.5â, 34 years old, 150 lbs at about 13% BF and had a strong desire to improve my physical self. The goal would be to make myself stronger and improve my general appearance without the aid of PEDâs. I like the idea of becoming both strong & lean to achieve this.
I personally believe that a strong & lean natural physique is better than a weak & excessively fat one.
After a bit of research I discovered a few very helpful items:
⢠Starting Strength 3rd edition book (by Mark Rippetoe)
⢠Calculating Calories and Macroâs (by Dr. Emma-Leigh Synnott)
⢠US Navy Method for measuring / estimating Body Fat %
⢠Fat-Free Mass Index (FFMI) (Kourie, Clinical Journal of Sports Medicine, since removed from Wikipedia)
⢠Weightlifting Performance Standards (ExRx.net Fitness Testing)
⢠Miscellaneous fat loss techniques and additional fitness info ( Lyle McDonald)
Using the tools listed above it became clear how to measure & improve my strength and body composition. I also got an idea of what I could achieve in general. I determined that I could achieve an adjusted FFMI of 24 with absolutely no PED assistance and would be satisfied with this particular physique. Several goal oriented bulks and cuts would be necessary.
My Goal / Ideal Physique:
⢠Height = 5â 7.5â
⢠Weight = 169 lbs
⢠LBM = 152 lbs
⢠BF% = 10%
⢠Adj. FFMI = 24
The path is challenging, but I believe I will achieve my goal and will achieve it by the summer of 2014.
BTW, Reps given for feedback (srs) :)