Just for fun, obviously. Did a HIIT sprint session today and having a well-deserved day off tomorrow.
Whoever came up with plyometric lunges is an absolute sadist.
I just started working with a PT at my local gym and he’s putting me on an 8 week training plan to shred the fat that I’ve put on over the last few months whilst trying to bulk. Just started yesterday and so far I’ve wanted to throw up both days. Fun times, fun times. I’ll be posting these daily as he sends them along.
You should be in amazing shape by now. You should look like a different person after 150 days of evolution.
I gained ~30lb in ten weeks all muscle, no drugs from 165-195lbs (75-88kg) and if you’re doing things right, you should be hitting this too.
STOP eating all of those carbs and get more healthy fats.
= kCal 2950
You need 5 meals, not 4!
Everything ORGANIC, GRASS-FED, FREE RANGE.
At least 50g of protein per meal.
Eat 8 whole eggs poached and spinach for breakfast.
Eat 10oz of meat per meal. Leave the fat on.
No more bread or wheat products.
No more skim milk, organic whole-milk only.
Only one protein shake per day, postworkout.
Overload Omega 3:
Oily fish every day - tinned sardines are most practical/economical.
Daily, 10 fish oil caps - 2 per meal.
Eat a handful of walnuts every day.
Eat a large portion of green, 3 meals per day, broccoli, sprouts, spinach or asparagus. Get all of your carbs from vegetables and fruit: carrots, tomatoes, apples oranges, bananas, berries.
STOP doing bodypart or push/pull type splits!
Train to add weight to the big lifts and with the diet right, your body will grow.
What have you added to you 5RM: backsquat, flat barbell bench press, standing barbell press, deadlift and barbell row?
How many chin-ups and bar dips can you now perform?
Can you do back bridges, handstands and one-legged squats, one arms pushups, 5 min plank, yet?
Forget all of the other exercises and train the above.
A real strength workout looks like this:
Back Squat 5 x 5 (warm up then do 5 sets of 5 reps close to max effort)
Bench Press 5 x 5
Chin Up 3 x to failure (add weight when you can do 3 x all over ~10 reps)
Military Press 5 x 5
Deadlift 5 x 5
One Leg Squat Training for 10 mins
Plank attempt to failure
Lift within yourself, leave tired but not completely blown away.
Push the numbers up as you can.
GAIN 13-15kg and then worry about shaping it.
You will gain lean muscle like this - the good fats will NOT make you fat. Strength gains will not make you “muscle-bound”.
You are moving in the right direction, but far too slowly.
As of June 11th 2012 my overall weight has gone up by 4kg (8.8 pounds) to 75kg (165 pounds) since I started this project and my body fat has gone down from 14% to 10.8%, meaning that I’ve put on around 6kg (13.2 pounds) of lean muscle in the last 4 months. That’s 1.5kg (3.3 pounds) per month. Pretty good going by any account. To put that into some kind of perspective, the actor Taylor Lautner (above) supposedly put on 13.6kg (30 pounds) of muscle over a 9 month period for the Twilight films. Obviously I’m older (and less wolf like) than he is but if I can beat that, then you’ll be looking at one happy chappy.