Challenge to 10% Body Fat – Week 1

After having a 3-month hiatus from the gym, enjoying the build up to Christmas (as if it was already Christmas) and yes, the massive feast on Christmas day, I have smashed on a few extra pounds (and those pounds have gathered pounds too!) so thought it was time I got back in shape!

After not seeing abs for several years now I have bestowed upon myself the task of getting down to 10% Body Fat. This is no easy task seen as I recently got a full body scan and found I am 24% Body Fat… (gulp) Waaaaaay further off track than I thought I’d be.


I’m a bit of a book worm and have done a fair bit of research on nutrition and muscle growth etc. and have put together my own little average Joe plan of attack. I don’t want it to become a chore by getting to scientific or crazy on the little things just yet because as soon as that happens ill start to lose motivation so I’m going to run with the basics and modify, adjust and tweak as I go. Ill post weekly stats to keep you all updated @rockerpowers.


Week 1

This week was mostly spent gauging where I am with weight for exercises at the gym. I’m sticking mostly to compound exercises like bench-press, squats, deadlifts, with the odd extras on some days like barbell curls to put some size on my arms. I’m hanging out in the 4-6 rep range to build strength and size in the bigger muscle groups thereby burning more calories.

Getting my diet on point has always been an issue for me. I’m a huge fan of sugary goodness so as much as I have cut down my sweet intake… I failed on the odd day and also had a mate’s birthday at a winery which didn’t help my cause whatsoever! This being said I stayed within my daily calorie limit all but one day which is positive. This coming week I’ll tighten my nutrition belt and choose better foods, cut out the alcohol completely and see what we can achieve in the next 7 days.

Current weight: 75.4kg

Current PBF (Body Fat Percentage: 24.3%

(As at 22 Jan 2018)

– Scott

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