re: The Greyskull Methods- A Primer

Ok I normally would echos hfp advice but on this one I feel totally different. Please do not take this advice as being a dick, it's reality and you need to hear it.

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I started exercising 6 years ago with Insanity(lost fat, gained muscle and a weird enjoyment of high intensity cardio), lifting random internet routines with no knowledge of LP, reddit's recommended routine and hopped a lot basically. Lost weight from 240 to 175, then moved back home and back at 240lbs. I'm 5'10, 24 y/o looking better than before with more muscle but still no abs and moobs.

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This tells me you are carrying no more than 150 lbs of muscle. Because if you were at 175 you would have been sub 10% body fat and would have been absolutely shredded. This means you are carrying about 90 pounds of fat and need to get rid of a about 70 to get where you want to go. Yep that was reality slapping you in the face. But let's say you have packed on 20 lbs of muscle(you didn't) you still need to lose 50 lbs.

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I have been following GSLP for about a month and a half and got my lifts up: bench 165, press 100, squat 185, hex bar deadlift 200. Then I switched to Metallicadpa's PPL because I wanted to hit lat delts and biceps more. After that first leg workout, I got wrecked because the next day, my torso was leaning to the right like scoliosis or something but after a day the lower back tightness and the leaning went away. It may be because of lack of stretching or the back squats + sldl + bridges, idk.

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This tells me, That not only are you overweight you are extremely weak.

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1. Should I ditch the accessory movements, including back exercises during lifting sessions and stick to the core four movements?

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No but you don't need to have frickarounditus either. And you need to stop program hopping.

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2. Should I do 3x a week or 4x a week lifting sessions? My lower body is naturally bulky and I'm trying to stop that.

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Either is fine but I would prolly say 3 with 3 conditioning sessions and morning walks would be your best bet.

Your lower body is Bulky cause you are overweight and this is be where you store most of it. Losing body fat will help this. Eventually we can add FM lunges, air squats and kick backs.

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3. Regarding a previous reply you gave to someone, if I only do the core movements during lifting sessions and VC#1, when should I implement the next fat loss layers you have mentioned? Like after week 2 add 360 challenge, and week 4 FM pushups/chins? (I felt weird not hitting my back during my first month of GSLP - I didn't do the FM because I saw it was for hypertrophy and seemed counter intuitive to fat loss)

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You have 60+ lbs to lose, do you really think doing pushups would hurt you in pursuit of that goal? As far as layering in, you do that every 4 weeks or so when you are feeling good and feel like you can handle a little more volume

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. How can I add in calisthenics strength/skill work as well? I really want to be able to do planches, handstands, levers, muscle ups, l-sits, and still enjoy lifting upper and lower body movements. 

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That sounds all fine and dandy, but you aren't doing anything like those nor do you need to worry about those types of lifts until you can knock out 12 no bullshite dead hang chins. And you aren't doing that carrying that much extra weight.

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5. Should I just go back to a pure bodyweight training (plus rings and sandbag and sprints) until a certain point to go back to weights?

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You can't handle ring work at your bodyweight and honestly sprints prolly aren't a good idea either just do to impact.



So do you think your lack of aesthetics is because you aren't hitting a muscle from a certain angle often enough? Or do you think it might have to do with the amount of body fat you are carrying and your lack of progress on the main lifts?


Like I said to start, I am not making fun of you, I am not be condensesing, so please please don't take it that away. I am trying to get you to understand why I am going to prescribe what I am going to prescribe. I want you to understand the why, not just do it because some random guy on the internet said so.

So your goals should be:
Lose body fat, lots of it
Get strong on the main lifts
Become more aesthetic

So let's knock the getting strong portion out which is also how you build larger and more aesthetic muscles.

3 day base greyskull lp. This knocks out the main lifts.

Add the chins on press days, bicep curls on bench days. 2 sets to start, 3 after 8 weeks

Add sitting strict side lateral raises on bench days and one arm db krok rows on bench days. 2 sets to start, add third after week 8.

Add face pulls every workout for shoulder health. 2 sets

So to cover strength and aesthetics it would look like this

Day 1-
Press
Squat
Chins
Side lateral raise
Face pulls

Day 3-
Bench
Deads
Kroc row
Bicep curls
Face pulls

Day 5-
Same as day 1


Day 8-
Bench
Squat
Kroc row
Bicep curls
Face pulls

Day 10-
Press
Deads
Chins
Side lateral raise
Face pulls

Day 12-
Same as day 8



Now to cover the fat loss.

1. Add two lower impact Viking conditioning sessions with 12 min time limit after Wednesday session and on Saturdays. After 12 weeks, add a third. After 20 add a 4th.

2. Burpees- start with squat thrust, 25/day. Once you work up to 59 a day, switch to burpees and start over. Don't get stupid on the impact somebody your size can have on their joints by flopping down.

3. Fasted walking. Start with 30 min 3 times a week. Add a day every week until you get to the full 6 days a week. From there add 5 min every other week until you reach the 360 fatloss challenge. From there add a weighted vest if you want to progress further.

4. Starting in week 12, add 5 min of jump rope work on all non lifting days. Add 1 min to the work every week.

We are going to stay away from the frequency method body weight items until you get below 190. Then we can layer those in to ignite the fire back up.


Couple rules:
1. Give this a solid 18-20 weeks or don't even do it at all, not worth it. In other words stop having program ADHD.
2. Don't frick with the exercise selection for at least 12 weeks.
4. Results aren't given, they are earned.
5. No more than 5 lifts per day.
6. Workouts no longer than 75min. If they are longer than that, you are too out of shape and need to lower the weights.
7. Start low on the weights and progress as I laid out at the start of this thread.
8. You must keep a workout journal.

For diet let's start at something like these macros and adjust based on scale and waist measurement every two weeks.

Protein- 300g
Carbs-150g
Fat- 60g or so,

Few rules:
- at least 200g of the protein must come from real food
- no carbs after 12pm except for up to 75g immediately after workout.
- every 4 weeks remove 20g carb, 7g fat and 20g protein. Unless you stall.
- weigh all food. If you weigh after cooking, it is 2/3 the weight of the raw version.
-must keep a food log.
- after 12 weeks we will move to an intermittent fasting approach.
- of you weight stalls for 2+ weeks, post in here and we can adjust.

Or you can do avatar nutrition for diet stuff.



I hope you didn't get offended but all of the above is the truth.

Do you have any suggestions for how to identify and set absolutely concrete goals?

Right so do you not believe in all the using a 'standard image' stuff?

Everyone wants to look like a bodybuilder but nobody wants to lift no heavy arse weight

Neither, let's start with racked chins for you. YouTube it.

Or you can start with strict bodyweight rows on the barbell or the rings.

When you can do 15 no bullshite reps of either of those we can start having you work chin negatives.

If possible could I also access your google drive content again as well. Email is kguzda39@yahoo.com

Thanks

So all you sons of bitch's that blow my phone up requesting access to greyskull need to get your asses in here and start posting.

Btw I will have the powerbuilding and nutrition sections up by the end of the week if all goes as planned.

Dude, honestly getting right around 20 request a day for the drive with 15/day being for greyskull.

Had no idea so many people were using this or reading the post.

It's a great service you're doing for the internet!