roguE`
Alex Walker   Oregon, United States
 
 
Aspiring personal trainer and twitch personality! I will begin streaming as soon as I get a webcam.

http://www.twitch.tv/roguee91

%%%%%%%%%%%%%% Fitness Background %%%%%%%%%%%%%%
Started training with a focus on HIIT/Hypertrophic-Circuit training on 8/12/17 @ 272lbs. and between 33.5% - 36.4% body fat (estimate for my height @ 175lbs @ 7.5% BFP). On 8/12/18 I will begin shifting focus to Calisthenics/Strength Interval Training.

- Current weight/BFP: 185.7lbs. @15.7 - 16.5% BFP. (estimate)
- Goal weight/BFP: 170 - 175lbs. @6.5 - 7.5% BFP.
- Goal Timeframe:
---> 1 year @ <16% BFP
---> 2 years @ <10% BFP
%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%


%%%%%%%%%%%%%%% Dietary Regimen %%%%%%%%%%%%%%
**PREVIOUS APPROACH**
Nothing Special about my dietary restrictions, as of right now. My goal during this transformation has been to prove that you do not need to adhere to a strict dietary plan to produce the results that you want! However, no matter how hard you try, consuming refined/processed sugars, simple carbs and unhealthy fats, will never get you below a certain BFP. Cut out the candy, fast food, and soda's and watch just how much you lose, FAST!

**CURRENT APPROACH**
Currently following a 14-10 intermittent fasting schedule (eating from noon - 10) and cutting out all treats (except on cheat day; I'll have some kind of sweet before my final non-fasting hour) to get under 10% BFP.

- Daily Caloric Intake: 1,500 - 1,800 kcal
- Daily Fat Intake: 40 - 50g
- Daily Carbohydrate Intake*: 100 - 160g
- Daily Protein Intake: 80 - 120g

*Depending on how conservative/excessive my fitness routine was the day before.
%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%


%%%%%%%%%%%%%% Fitness Routine %%%%%%%%%%%%%%%%
- Starting Routine: HIIT/Hypertrophic Training with a focus on cardiovascular conditioning.
---> Daily Commitment: 5 - 6 days /week. (Sunday rest)
---> Time Commitment: 1.5 - 2 hours
---> Routine: Too long/complex to explain on here. Ask me if interested!

- Current Routine: Full-Body HIIT Strength Conditioning w/ emphasis on Progression-To-Max Reps.
---> Daily Commitment: 4 - 5 days /week.
---> Time Commitment: 1.5 - 2 hours
---> Routine: Too long/complex to explain precisely, but the gist is:
-----> 20 - 30 min. Chest/Shoulder.
-----> 20 - 30 min. Bicep/Tricep.
-----> 15 min. Legs/Back.
-----> 15 min. Core.
-----> 1 mile every workout day (Speed run with 2-3 mile run on weekends when smoke isn't bad)

- Future Routine: Strength Training w/ emphasis on Calisthenic conditioning.
---> Daily Commitment: 6 days /week. (Sunday rest)
---> Time Commitment: 1.5 - 2 hours.
---> Routine: STILL IN DEVELOPMENT

***Alternating routine. Core is done MWF while Legs are TTH.
%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%

TL;DR: Fucking read it, you won't.
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Kem0^ Mar 26, 2016 @ 3:44am 
╔═════════════════ ೋღ☃ღೋ ═════════════════════╗
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❤¸.•*""*•. ¸❤ ❤¸.•*""*•. ¸❤ ❤¸.•*""*•. ¸❤ ❤¸.•*""*•. ¸❤ ❤¸.•*""*•. ¸❤ ❤¸.•*""*•. ¸❤
Kem0^ Mar 4, 2016 @ 8:45pm 
+rep made tons of money off him ez trade lelelelelel
Cels Dec 22, 2015 @ 8:04pm 
+rep taste the rainbow
g0ji Nov 23, 2015 @ 7:22pm 
+rep good guy
Killuminati Jun 6, 2015 @ 9:08pm 
+Rep. Was easy to work with and we came to a fair agreement.
Örjan Lax ☄ Feb 3, 2015 @ 9:09pm 
+rep, nice guy!