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Started By
Message
2
Posted on 1/14/17 at 1:29 am to EyeTwentyNole
Since you're already in a healthy BMI range for your height and weight, your main focus should be on you diet. Lifting and HIIT will help improve strength and definition, but what you put into your body is more important if you want to see noticeable changes in your physique. Try doing some research on Intermittent Fasting too. What you're eating might not be as much of a problem as when you're eating. Make sure you're staying hydrated too. Maybe try drinking only water for a month and see how you feel/look after. And finally, coming from my own experience, and I'm no expert, but cutting body fat while adding muscle is a pain the arse and very discouraging if you don't get the results as fast as you'd wish. My suggestion is to either bulk then cut, or cut then bulk. Doing them concurrently just seems like a lengthier process and takes more dedication.
Posted on 1/14/17 at 5:27 am to NotoriousFSU
Do StrongLifts 5x5 or greyskull lp. StrongLifts you can download the app. For greyskull go to food and drink board and click putthaforkdown thread. In the op my google drive is linked. Greyskull and hundreds of other programs are in there.
For diet do the same as above but goto the if folder info and download 31ama spreadsheet. Plug in your numbers and run those macros. Use MyFitnessPal to track, weigh your food. Eat all your meals in a 8 hour window. Example eat lunch at 12, dinner at 5 and postwork meal 730 to 8. After 8 pm no more calories. Adjust the 8 hour window how you see fit.
Do this religiously for 12 weeks and you will see major results.
For diet do the same as above but goto the if folder info and download 31ama spreadsheet. Plug in your numbers and run those macros. Use MyFitnessPal to track, weigh your food. Eat all your meals in a 8 hour window. Example eat lunch at 12, dinner at 5 and postwork meal 730 to 8. After 8 pm no more calories. Adjust the 8 hour window how you see fit.
Do this religiously for 12 weeks and you will see major results.
Posted on 1/14/17 at 8:15 am to lsu777
Macro counting is the best way to go for diets.
Posted on 1/14/17 at 8:39 am to PapaPogey
quote:
Back to the gym next week.
Just stay out the way of the OT workout baws. They don't skip gym time because of the holidays and don't like noobs....wipe the equipment down and put the weights back.
Posted on 1/14/17 at 9:18 am to jeff5891
quote:
Macro counting is the best way to go for diets.
Intermittent fasting is also a great way to shed some pounds. Just have to be organized to plan your eating and workout times
Posted on 1/14/17 at 9:58 am to PapaPogey
Stronglifts 5x5
Posted on 1/14/17 at 11:24 am to FiddleHead
Doesn't matter. Shouldn't change
Posted on 1/14/17 at 11:25 am to PapaPogey
I'd advise a compound movement focused program like 5x5 and then move to volume when you get more advanced. After that, mix and match to your goals.
I run an unintentional 5-3-1. I developed my own plan years ago and this is eerily similar to what I do.
I run an unintentional 5-3-1. I developed my own plan years ago and this is eerily similar to what I do.
This post was edited on 1/14/17 at 11:27 am
Posted on 1/14/17 at 11:31 am to 14&Counting
quote:
..wipe the equipment
Develops weak immune system. There is no weakness that is acceptable.
Posted on 1/14/17 at 11:37 am to PapaPogey
I'll keep an eye out for you brah
M-Legs
T-Chest, tris
W-Off
Thurs-Back and Bi
Fri-Shoulders
that's my split
M-Legs
T-Chest, tris
W-Off
Thurs-Back and Bi
Fri-Shoulders
that's my split
Posted on 1/14/17 at 11:44 am to PapaPogey
quote:
It's been years
Wash out a gallon milk jug and bring it with you, it will make sense when you get to the gym
Posted on 1/14/17 at 11:46 am to 14&Counting
quote:
wipe the equipment down and put the weights back.
Hardly anyone wipes down their equipment
Posted on 1/14/17 at 11:46 am to stewie
quote:
do some ab crunches with minimal effort and maximum grunting
This is essential.
Posted on 1/14/17 at 1:44 pm to PapaPogey
Throw 4 big plates on each side of the bar to get a warmup set.
Then go BIG.
Then go BIG.
Posted on 1/14/17 at 3:13 pm to PapaPogey
5x5 supplemented with bodyweight exercises like dips, pushups and pullups. Will get you strong and back in shape fast
Posted on 1/14/17 at 3:15 pm to PapaPogey
eat 2500 calories (of whatever you want, dont go over)
lift heavy for 4 months
if you still look like shite
= bad genetics
(pls dont reproduce)
lift heavy for 4 months
if you still look like shite
= bad genetics
(pls dont reproduce)
This post was edited on 1/14/17 at 3:16 pm
Posted on 1/14/17 at 3:33 pm to PapaPogey
Diet is 80% of it. You can workout like a maniac and look like shite if you eat like shite. You can also not workout at all but with a perfect diet you can look incredible.
As long as you are doing literally any balanced workout plan on the internet and eating healthy you will have success.
As long as you are doing literally any balanced workout plan on the internet and eating healthy you will have success.
Posted on 1/14/17 at 5:02 pm to Mouthulcer
make sure you have the OT essentials
Jug of water
Case of Monster drinks(white cans)
Affliction shirt- 1 size smaller than usual
Tanning membership
Gold chain-optional
Jug of water
Case of Monster drinks(white cans)
Affliction shirt- 1 size smaller than usual
Tanning membership
Gold chain-optional
Posted on 1/14/17 at 5:46 pm to PapaPogey
Stay at home and buy a jump rope and a kettlebell. Then research kb workout programs. Much better than a gym membership
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