My results:
I participated in the $100,000 MacroFactor challenge from January 10th to April 20th. during this time I lost 40lbs and learned new techniques for dieting and exercising. In the sections below I’ll explain how I did it.
My Plan
- Gym Workouts: 5 – 6 days a week
- Brazilian Jiu Jitsu Classes: 2-4 days a week
- Walking 7 – 10 miles Monday – Friday at work
- Using MacroFactor to log my nutrition. I stayed around a 1000 calorie deficit for most of the challenge
My Gym Split
Each workout starts with 10 mins elliptical and 5 min warmup.
Each exercise starts with 1 light warmup set before 3 working sets
Chest back day:
Flat bench: 1 warm up set then 3 x 4-8 heavy paused sets
Close grip cable rows: 3 x 8-15
Chest press machine: 3 x 8-15
Isolated lat pull down: 3 x 8-15
Peck deck: 3 x 8-15
Isolated rows: 3 x 8-15
Leg Day 1:
Barbell squat: Work up to 315 then 3 x 6-10
Leg extension: 3 x 8-15
Hamstring curl: 3 x 8-15
Walking lunges: 3 x 8-15
Arm day:
Preacher curl: 3 x 8-15
Cable fly: 3 x 8-15 each arm
Overhead tricep extension: 3 x 8-15
Baysian cable curl: 3 x 8-15
Shoulder press machine: 3 x 8-15
Overhead tricep extension (again): 3 x 8-15
Leg day 2:
Split squats 2 warmup sets 15 each leg then 2 drop sets to failure 8-15 each leg then burnout with a lower weight
Leg extension: 3 x 8-15
Hamstring curl: 3 x 8-15
Belt squat: 3 x 8-15
Abs and sauna:
20 mins elliptical
Ab circuit (repeat for a total of 3 times)
Hanging leg raises 3 x 15
Russian twists: 3 x 15
Plank: 1:30
Rest 2 mins
I will repeat my chest and back day if I have time during the week.