Current Stats:                Goal Stats by end November

5'10''

167lbs.                          175lbs

8% Body Fat                 6-7% Body Fat

30'' Waist                      29'' Waist

36'' Hips                        34'' Hips (I don't know why I got such big hips)

40'' Chest                      44'' Chest

10'' Bicep                      11-12'' Bicep

Visible upper 4 pack         (Goal Visible 6 pack by january)

 

Changes to diet for november:

Oct= 1900 calories per day Nov=1850 per day with 60% protein

Water 160 oz per day from 128oz last month

Oct=Turkey mainly Nov=Fish mainly

 

Changes to workout routine

M,W,F= Weight and resistance using only barbells and dumbells= 2hrs per day

T, TH, Sa= Power Yoga and cardio= 1-2 hrs. per day

 

Sun=Leisure sports and wrestling matches