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re: 3 months to beach vacation - advice on getting beach bod ready
Posted on 2/5/24 at 8:24 am to lsu777
Posted on 2/5/24 at 8:24 am to lsu777
I’m not saying you’re wrong but 3x a week plus massive amounts of walking doesn’t build any muscle. You just can’t get the reps in if you’re only actually lifting 3 hrs a week. Better spent in the gym lifting than all that time walking.
He ain’t gonna melt away bc he is on PSMF as he already has fat on him.
He ain’t gonna melt away bc he is on PSMF as he already has fat on him.
1
Posted on 2/5/24 at 8:36 am to Hu_Flung_Pu
quote:
I’m not saying you’re wrong but 3x a week plus massive amounts of walking doesn’t build any muscle. You just can’t get the reps in if you’re only actually lifting 3 hrs a week. Better spent in the gym lifting than all that time walking.
bullshite. especially when new with little muscle. look how many have used the greyskull lp, starting strength, madcow, stonglifts, texas method, 531 100% awesome, 531 krypteia etc to add tons of mass
its about intensity. hell look at doggcrapp training. some of the most advance bodybuilders out here growing on 3x per week
you sound like dr mike
and 10k steps isnt massive amounts of walking.
and ftr the guys on doggcrapp do 1 hour daily on an incline treadmill, lift 3x per week for less than an hour and grow like crazy
same with plenty of guys on gslp. look at kinobody, leangains etc. all program that are 3x per week, lower volume, high intensity adding tons of muscle to guys.
its about driving up the numebrs. especially with newer lifters.
done forgot man. dont fall for the volume craze
Posted on 2/5/24 at 8:45 am to lsu777
I’m not against intensity as that’s my driving factor but how many people are going to be like you or me? My inspiration on motivating people are what they can do. You only get 3 chances to be as intense as possible with 3x a week training. Think of it as an engineer and build in some factor of safety. Walking is too easy and most will just skip the gym portion and think walking is good enough. We both know losing fat with no muscle looks like shite.
All that said, I agree for a disciplined and already athletic individual what you said is correct.
I’ve said it in the past and I’m still against “science based” workouts. I love Dr Mike but his advice and workouts are for advanced indivuals with discipline and know how to build intensity. I’ll incorporate his ideas into my workouts like making sure to get into the stretched portion and hold for a second. BTW, Dr Mikes general philosophy is in DC training with the calves. Slow eccentric, pause at bottom, athletic concentric.
I want more people to learn to build intensity bc that and the results are what bring people back to the gym.
All that said, I agree for a disciplined and already athletic individual what you said is correct.
I’ve said it in the past and I’m still against “science based” workouts. I love Dr Mike but his advice and workouts are for advanced indivuals with discipline and know how to build intensity. I’ll incorporate his ideas into my workouts like making sure to get into the stretched portion and hold for a second. BTW, Dr Mikes general philosophy is in DC training with the calves. Slow eccentric, pause at bottom, athletic concentric.
I want more people to learn to build intensity bc that and the results are what bring people back to the gym.
This post was edited on 2/5/24 at 8:51 am
Posted on 2/5/24 at 8:54 am to Hu_Flung_Pu
i agree but just feel like Rip does...that we have a small window for the novice to really stack weight and muscle easy. obviously this guy is in that club.
i just think the gslp aesthetics template with 10 min of hard conditioning and high protein diet as the base of the plan would be best, would add weight to the big lifts quickly but not too fast that its not sustainable for 12 weeks and would add volume to shoulders and arms, through the frequent chins, lateral raises, pushups that he will have enough to make the arms and shoulders look better.
if he truely pushes the lifts even close to failure on the last set, he will make progress big time.
i just think the gslp aesthetics template with 10 min of hard conditioning and high protein diet as the base of the plan would be best, would add weight to the big lifts quickly but not too fast that its not sustainable for 12 weeks and would add volume to shoulders and arms, through the frequent chins, lateral raises, pushups that he will have enough to make the arms and shoulders look better.
if he truely pushes the lifts even close to failure on the last set, he will make progress big time.
Posted on 2/5/24 at 9:09 am to lsu777
People want results fast or they will give up. Thats why I suggest PSMF in likely a blast and cruise. Slight deficit will be too slow for most and have zero patience.
PSMF blast and cruise until a couple weeks out then slowly add in calories and do a peaking diet program for the rest. Get the reps in to the gym with intensity and build in some forgiveness for the novice.
From my experience with novice lifters, harder to do but easy to follow is far more likely to be followed if it produces results vs overly complicated “correct way” with slow results.
PSMF blast and cruise until a couple weeks out then slowly add in calories and do a peaking diet program for the rest. Get the reps in to the gym with intensity and build in some forgiveness for the novice.
From my experience with novice lifters, harder to do but easy to follow is far more likely to be followed if it produces results vs overly complicated “correct way” with slow results.
Posted on 2/5/24 at 9:11 am to Hu_Flung_Pu
quote:
People want results fast or they will give up. Thats why I suggest PSMF in likely a blast and cruise. Slight deficit will be too slow for most and have zero patience.
PSMF blast and cruise until a couple weeks out then slowly add in calories and do a peaking diet program for the rest. Get the reps in to the gym with intensity and build in some forgiveness for the novice.
i agree and why im doing it but i dont think he needs to lose fat as much as he needs to gain muscle in right places. i dunno would have to see picture.
do agree psmf produces stupid results if followed but dude is already 160 lbs. he is gonna be 140 with no muscle after a 12 week psmf
Posted on 2/5/24 at 9:14 am to lsu777
Man he is a novice he has magic of novice gains. He gonna get some muscle no doubt and why I suggested upping the calories later on so he can get more intense workouts after he has established a routine.
I’ve just seen it time and time again, slow results in the beginning = give up.
He will likely just be happy if he gets to 15-18% BF plus 5 - 10 lbs of muscle
And I wasn’t suggesting 12 week PSMF
More like
2 weeks PSMF
1 week of PSMF base + some small portions of fast carbs + a little fat
2 weeks PSMF
1 week of the base +
Keep doing that till about 5 weeks out
Then do the base + till a week out
Peak bodybuilding show week for water manipulation
I’d add an actual cruise week sometime in there to recover from
I’ve just seen it time and time again, slow results in the beginning = give up.
He will likely just be happy if he gets to 15-18% BF plus 5 - 10 lbs of muscle
And I wasn’t suggesting 12 week PSMF
More like
2 weeks PSMF
1 week of PSMF base + some small portions of fast carbs + a little fat
2 weeks PSMF
1 week of the base +
Keep doing that till about 5 weeks out
Then do the base + till a week out
Peak bodybuilding show week for water manipulation
I’d add an actual cruise week sometime in there to recover from
This post was edited on 2/5/24 at 9:21 am
Posted on 2/5/24 at 9:22 am to Hu_Flung_Pu
quote:
Man he is a novice he has magic of novice gains. He gonna get some muscle no doubt and why I suggested upping the calories later on so he can get more intense workouts after he has established a routine.
I’ve just seen it time and time again, slow results in the beginning = give up.
He will likely just be happy if he gets to 15-18% BF plus 5 - 10 lbs of muscle
And I wasn’t suggesting 12 week PSMF
More like
2 weeks PSMF
1 week of PSMF base + some small portions of fast carbs + a little fat
2 weeks PSMF
1 week of the base +
Keep doing that till about 5 weeks out
Then do the base + till a week out
Peak bodybuilding show week for water manipulation
I’d add an actual cruise week sometime in there to recover from
we are actually on same page but i dont think he can stick to it.
still think he needs to hit an LP 3x per week and get 10k steps. but i do like your plan.
Posted on 2/5/24 at 9:25 am to lsu777
We say all this and OP likely gonna do peloton + south beach diet
I say that bc he a nerd and reads Kingkiller Chronicles. I kid I kid, I read them too
I say that bc he a nerd and reads Kingkiller Chronicles. I kid I kid, I read them too
This post was edited on 2/5/24 at 9:27 am
Posted on 2/5/24 at 9:30 am to Hu_Flung_Pu
quote:
We say all this and OP likely gonna do peloton + south beach diet
you laugh but we all give advice...hey start lifting etc all the time and people turn around and do exactly what you said and wonder why they are skinny fat 16 weeks later
gets old
Posted on 2/5/24 at 9:42 am to lsu777
Yes it does. Eventually they come around if something clicks and that’s what I hope for in these “factor of safety” programs I give out. Beginners need results fast or they give up. Has to be convenient and adaptive to their current lifestyle. You said earlier that you have the time with kids and a busy life but you adapted your lifestyle to be able to do that. Most of these people have not so this is an extra to their normal habits and they have to change their schedule to do that. Diet is very easy to incorporate as it’s just choices. Doesn’t take extra time. We both agree that skinny fat is ugly and why I believe the higher caloric deficit should come from the diet and not the extra walking. Now IF OP can incorporate the walks with family walking, that could be easily achieved and I agree. But spending an extra hour every day + gym time is going to be tough on current routines.
I’m actually going to reread the thread and see if I assumed wrong on some things
I’m actually going to reread the thread and see if I assumed wrong on some things
This post was edited on 2/5/24 at 9:45 am
Posted on 2/5/24 at 9:50 am to Hu_Flung_Pu
quote:
Now IF OP can incorporate the walks with family walking, that could be easily achieved and I agree
this is what i tell people to do or get up before work and do it.
and yea i have adapted my lifestyle to it. i dont watch any tv really and literally dont sit down until i after i shower and go to lay in bed at 10. i sit a lot at work so its good for me anyways
Posted on 2/5/24 at 9:51 am to lsu777
quote:
dont watch any tv really
Uncultured
Posted on 2/5/24 at 9:57 am to Hu_Flung_Pu
quote:
Uncultured
i mean...unless its live event, kind of sucks anyways. i try and watch 30 min or so when i lay down on my phone but usually fall asleep fast so takes me forever to finish anything
Posted on 2/5/24 at 10:32 am to Kvothe
Guys don’t need to be skinny.
At 5’9, 165 you are underweight. Dieting to lose more weight for a beach vacation is absurd when you’re that light and weak. IMO.
In three months you could run a linear progression of compound lifts, gain 15 lbs of muscle, and be much better off, aesthetically and in reality.
At 5’9, 165 you are underweight. Dieting to lose more weight for a beach vacation is absurd when you’re that light and weak. IMO.
In three months you could run a linear progression of compound lifts, gain 15 lbs of muscle, and be much better off, aesthetically and in reality.
Posted on 2/5/24 at 11:20 am to NotoriousFSU
quote:
Not clear what your experience level is, but I recommend Starting Strength - Mark Rippetoe and Strong Lifts 5x5. Mark Rippetoe is the man when it comes to proper technique. Plenty of videos available on YouTube.
I’m also in the same boat as OP, but not trying to hit any deadline.
It’s been a long time since I’ve been in the gym, but up until 2 years ago I was very active and in relatively good shape due to physical work.
I want to get into the gym and was curious on which program do people like/recommend the most for starting out?
Grasshopper, starting strength, strong lifts 5x5 …or something else?
I also have skinny legs…and I hate them
This post was edited on 2/5/24 at 11:21 am
Posted on 2/5/24 at 11:27 am to Hu_Flung_Pu
quote:
say that bc he a nerd and reads Kingkiller Chronicles. I kid I kid, I read them too
I digress. For real though, I appreciate all the advice and back and forth on this thread. The last time I saw the biggest gains was doing grayskull and it came quickly.
Posted on 2/5/24 at 11:29 am to tigers33
quote:
Grasshopper, starting strength, strong lifts 5x5 …or something else? I also have skinny legs…and I hate them
I’m a starting strength/Rippetoe guy, but I can’t say anything against any other program that puts newbies on progressive loading of compound lifts because I haven’t tried them. You could try grayskull too.
I would go with Rippetoe because he has the book plus the podcasts, forum, etc. There is a lot to help sustain you when it eventually gets hard.
The best/worst thing about Rippetoe is how dogmatic he is about the right way to do it. It can be off putting to people, especially advanced people who forget that his main message is for novices, but I think most people could stand to be yelled at by Rippetoe.
Posted on 2/5/24 at 11:29 am to tigers33
greyskull aesthetics template. run the lp until you reset deadlift 3 times then move to ppsa programming
Posted on 2/6/24 at 10:55 am to lsu777
I've started getting to work 30 minutes earlier than normal just so I can walk around the block 3-4 times. It's a great way to clear your head for the day's bullshite to come, not the mention the health benefits.
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