Update: 24 mos of bwf- - M/36/5’10

[rkenoke]

@gingerhay Yea

 

[rkenoke]

@dennyg1 Athlean-x 10 min routine, but I didn't really start focusing much on abs until a couple months back.

 

[dennyg1]

@rkenoke Thanks. So how do your incorporate that in your actual workout routine and what is actual workout program look like in a week?

 

[rkenoke]

@dennyg1 Check out the RR. I just add this as my ab routine

 

[onegodforme65]

@rkenoke Gonna give this a go.

How many times a week do you do this routine, and do you incorporate any running?

How long does this routine typically take?

 

[rkenoke]

@onegodforme65 The RR is great my friend. 3x's a week. I didn't incorporate any running. Just tried to live an active lifestyle. A couple long walks here or there, hiking a bit on the weekends, skating. Stuff like that.

Here's my first post after 6 months.

https://www.reddit.com/r/bodyweightfitness/comments/kyrko2/6\_mos\_update\_m35510/

 

[fratilama]

@rkenoke When you started at the beginning what level of the progressions could you start at?

 

[rkenoke]

@fratilama Below the bottom mate. Couldn’t do a proper set of pull-up’s. I started with just mobility at first and walking for the first two weeks. Then the bwf primer. Then the RR

 

[robenia]

@rkenoke I just went back and read through your 6/12/18 month updates as well. Hell of a journey man, massive congrats!

I'm curious to know, when you started, it said you didn't track macros at all, but did you track calories? What about for the past year or so, did you track calories or macros?

Also, were you on a bulk or recomp?

Right now I've been on a cut but now that a lot of the fat has gone, there's not enough muscle underneath, and I need to figure out whether I should recomp or bulk.

 

[rkenoke]

@robenia I started in 5/24/20

Here's my first post after my 6 month update -

https://www.reddit.com/r/bodyweightfitness/comments/kyrko2/6_mos_update_m35510

I didn't track macros at all. I just ate clean as possible (80/20 more or less). Still had pizza, beer, and snacks within moderation.

As you can see I didn't try to rush the process. I believed in the RR and I was done getting injured at the gym by taking the weight lifting/body building route. I knew my joints and bone strength were going to take time to grow so I just tried to keep at it, 3x's a week, every week. Took a few weeks off here or there but sustainability was my goal.

 

[rkenoke]

@randymeyer-one Sorry I meant to say I didn't track calories. I wasn't trying to bulk or recomp. I was just trying to live a good sustainable, healthy life.

 

[robenia]

@rkenoke That’s amazing man. Can’t believe you managed to look like this without tracking anything, major congrats dude! I’ll probably slowly bulk, but will keep my diet clean, and I guess I’ll see where that takes me in 3-6 months. Your posts have been very inspiring!

 

[rkenoke]

@robenia Eat clean! Your body will thank you for it.

 

[whyme7979]

@rkenoke From Kimchee to Jung!

 

[rkenoke]

@whyme7979 LMAO!

 

[aishleyj]

@rkenoke Looking great guy, goals.

 

[lott]

@rkenoke What's 80/20? Clean vegetarian?

 

[rkenoke]

@lott clean vegetarian:junk food

 

[adbox]

@rkenoke Holy shit dude I think I recognize your early pictures from a previous post. Impressive dedication, thanks for sharing an update.

 

[rkenoke]

@adbox ha, yea I've been popping every 6 months with an update.