Lukas Duncan Fitness Challenge- Updated

Wish me luck- Been lazy for 3 years, gained a lot of weight, and I look like a marshmallow.

I always followed Lukas on Insta and have been going back to the gym (except for the Covid vacay)...he has a fitness challenge starting tomorrow.

The plan he sent me is brutal- nutritionally is spot on but requires a lot of meal prep as expected.

6’0 236 today

Let’s see what the next 53 days holds

1 Month in:

Meals:
About 2000 calories/day
12 oz. Egg Whites/1c Oats/Banana
6oz ground turkey/1/2c brown rice
6oz chicken/1/2 sweet pot/1/2c green beans
6oz ground beef/1/2c brown rice
6oz chicken breast/1/2c brown rice
2 scoops whey protein after workout
1 gallon of water/day
Macros are about 50% Protein, 20% Carbs, 30% Fat. It’s somewhere north of 200 grams of protein each day.

Training:
5 days a week. Cardio is 3 days a week additionally. 30 minutes each day on Cardio days.
Weights are tough. I have trained most all of my life on and off. Tons of supersets and drop sets- sometimes double and triple drop.
LOTS and LOTS of reps. Add weight each set.

Sample leg workout...
LEGS
lying leg curls superset bodyweight squats­ 4 x 15­-20 reps
stiff leg deadlifts w/ dbs­ 4 x 15,12,10,10
leg press feet wide superset leg ext­ 4 x 15­-20 reps
free weight or smith squats­ 4 x 15,12,10,10
walking lunges­ 3 x 12 steps each leg

All other body parts are similar. 5 or so different exercises with about 2 of them being supersets. So each day, about 7 different exercises, somewhere in the 450 rep range total.

I’m down 10 lbs. in a month, I can see a difference visually, but the strength gains are very good IMO.