It has three very specific goals in mind: More muscle mass; Greater strength; Fast fat loss We’re going for full body recomp, so on your cardio days go after a solid 30-60-90 interval training routine. Ideally, as you’re gaining size you’ll never go above 15% body fat … And most often, that came in the form of food. Within a year of graduating from college, I'd packed on a solid 10 pounds. I'm still some what surprised of the fact that I was able to transform myself in 6 months! So with that … Lean bulk slowly over 6-8 months until your body fat level gets around 15-16% body fat. During each lean bulk you should be gaining 5-8 pounds of muscle. 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. This bulk should be stretched over several months to maximize muscle gains and minimize fat gain. Change the exercises every 6-8 weeks to keep from getting bored and so your body won't adapt to what you are doing. This program has been designed for intermediate level lifters. Like most other things Drake has turned into a trend, his followers flocked to gyms around the world on a body transformation quest to get 'swoll' like Champagne Papi. Complete Workout PDF. Bulking 25/03/2019 - present Follow this ultimate 6-week workout plan and transformation your physique forever. Workout A: Lower Body In a little over a year's time he added nearly 20lbs of muscle … I still drank alcohol like once per month. 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'. Keep these two points in the back of your mind as you’re going through your fat to fit transformation! 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. Over the next six or seven years, I'd added another 15 to my frame. Of course, some of that was muscle from my long-standing exercise habit, but I knew some of it was body fat, too. “From fat to flat!” read the cover line, alongside a picture of a mournful-looking Rookwood, pre-transformation, his belly soft and rounded. 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. 6 month Transformation - From fat to Fit! Over the past six months, I have cut my body fat nearly in half and maintained almost all of my muscle mass — it's dropped ever so slightly, to … Supplements Months 6-12. 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). 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