In 2013 I lifted religiously and was in the best shape of my life, I followed Kris Gethin's first 12-week hardcore trainer and saw the results, but personal reasons, relationships and life/work coupled with a good amount of laziness saw me balloon from 100kg to 120kg with a bodyfat % of 23. I grew tired of this lifestyle and know I need to change.
I realised Kris Gethin started a new 12 week trainer, knowing I did the first one and rendered the results I made the commitment for the next 12 weeks to prove to myself I can do it again.
In this Thread I will post my daily progress, motivation and workouts.
Workout Program: http://www.bodybuilding.com/fun/kris-ge ... ainer.html
Training day macros ( 30 percent protein, 50 percent carbohydrates, 20 percent fats )
Non-training day macros ( 40 percent protein, 30 percent carbohydrates, 30 percent fats )
Callories per my bodystats: 3906
TRAINING DAY MACROS
Protein = 293g
Carbs = 488g
Fats = 87g
NON-TRAINING DAY MACROS
Protein = 391g
Carbs = 293g
Fats = 130g
The reasoning behind the breakdown is this: On your training days, your muscles require more fuel, which means more carbohydrates are necessary. But on your non-training days, you need to recover, which is why your protein is up. For optimal recovery, your hormones also need to be balanced, which is why your fat is up and your carbohydrates are down on non-training days.