End of Week 11 Pics

Jiu Jitsu bruises

abs flexed




Weight is down to 150lbs. Bruises healed up a bit and decided to post some pics. Noticed the body is more slender and less bulky. I think I might have lost some muscle mass but getting more cut. The added HIIT workouts plus Jiu Jitsu training is working wonders. 5 more weeks to go. Happy Thanksgiving to all!

This is the routine that has been working for me so far:

Sunday - Workout with weights at the gym followed by HIIT (treadmill)
Monday - Martial Arts (Jiu Jitsu includes 20-30 minutes of intense grappling so its also HIIT)
Tuesday - Resistance Training at home with some ab work
Wednesday - Marial Arts again with 20-30 minutes of intense grappling
Thursday - Resistance Training at home with ab work
Friday - Workout with weights at the gym followed by HIIT (treadmill)
Saturday - Rest, ahhhhh

End of Week 10

Body fat is still the same at 9.7% It is tough to lose those last 3-4% BF. Been doing more HIIT, 4x a week instead of 2-3x. Even though BF is still the same, i notice getting more cut which I think is because of added Jiu Jitsu. On my 3rd week of Jiu Jitsu which is putting a lot of bruises on my chest, arms and legs due to grappling. Thought about posting pics but the bruises are too ugly, it looks like I have a disease or something. The bruises look like large spots and lines. I look like a mix of a cheetah and a zebra. LOL. Anyway, i'll post pics when bruises go away. Only 6 more weeks to go.

End of Week 9

Bruised up chest from Jiu Jitsu


Don't mind the basket. It's not mine. hehehe


Weight 152 lbs Ht. 5'6" Age 35


Body fat 9.7% Goal is about 6-7% BF


I joined a Brazilian Jiu Jitsu club this week and had 2 sessions so far. It is like HIIT when going all out with a grappling partner. I'm winded out by the end of a 1.5 hour session. Great addition to overall fitness and conditioning. When i was done, i lost a lot of water weight and saw defined abs and obliques, it was great. Wearing that Gi uniform really makes you sweat a lot and lose water. Need to drink more water and eat more now to avoid losing muscle.



I measured body fat again and went down another 1mm on the caliper. I could not believe it but that puts me at 9.7% body fat! Wow I feel great about that!!