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My results from 5 years of experimenting with various diets and training. To get my calculate your calorie recommendations based on this experience for free, click here: https://propanefitness.com/calculator/ Timeline: 2007: 59kg bodyweight, started training 2008-2009: Bulked to 90kg. Fat. 2009: Cut to 75kg 2010-2012: Moved up and down between 78-86kg Oct 2013- May 2014: Cut from 82kg to 74kg with coaching from Eric Helms from 3DMJ. Big thanks to him for being the voice of reason and always bringing us back to the fundamentals! Lifts from 2008 -- 2014: Deadlift: 130kg -- 232.5kg Bench: 85kg --140kg Squat: 100kg --185kg Questions welcome, answered in the comments below! Obviously there is more to it than calories and progressive overload, but at the extreme, the whole process can truly be boiled down to those two variables and you would still see results. Optimisation of other factors is a distant second priority.

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The Fitologists are back with another fitness video. As we have been always targeting people who want to loose weight and simply workout from home, we have created a routine those people. No weights needed, all we need from the viewers a small workout space in the room and your commitment. The list of the exercises are as follows: 1. Kneeling to Squats Jumps 2. Double legs thrusts 3. Toe Touch Plyo Lunges 4. Heel Touches 5. Sumo to Side Lunges 6. Shoulder Tap 7. Half Burpees 8. Plank Twists Each exercise in a given Tabata workout lasts only four minutes, but it's likely to be one of the longest four minutes you've ever endured. The structure of the program is as follows: Work out hard for 20 seconds Rest for 10 seconds Complete 8 rounds You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You'll complete eight sets of each exercise. You can do pretty much any exercise you wish. You can do squats, push-ups, burpees or any other exercise that works your large muscle groups. Kettlebell exercises work great, too. Special Thanks to: Supplement Partner: Bodybuilding Store Nepal https://www.facebook.com/BodybuildingStoreNepal/ Location Partner : Himalayan Horizon Hotel http://himalayanhorizon.com/ Juice Partner : Ju-c Fresh from the Press https://www.facebook.com/jucfreshfromthepress/ Music Partner : Youtube - Create Music Group https://www.youtube.com/channel/UCpvUn_qqJDvURkA71wyq-5A