Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Main Boards => Gossip & Opinions => Topic started by: ismoseppo on March 27, 2014, 04:58:15 PM
-
Im 6 feet tall 275 pounds. My pics are around, im not too thin to say the least. An anonymous person ::) has offered me $5000 to go from 275 to 205 in 7 months. This will be paid $1000 for losing the first 23, $1000 for losing the next 23 and $3000 for losing the last 24. Im old, 48, lazy, duh, and on meds that are well known for making losing weight difficult. I cant take any supps due to the meds Im on so this is an all food/exercise mission. I need gps just to find where the gym was when i last went 2 years ago.
But shit, I'm gonna try my hardest cause a large chunk of what i win is obviously going to the humane society. So I either put up or shut up.
person has seen me on the scale and know the 275 is legit
-
Adonis Principles and the money is yours, guaranteed.
-
I am about the same as you. UJ likes to spend money.
You planning on running a thread on your weight loss?
-
Look average by North American standards for white men over 35.
-
Cool.......chicken and salad are gonna` be your friends! :)
-
Except when it comes to paying off challenges he loses
-
I need to get Joon to challenge me too.
Fucking do it Avesher. You can do this shit.
-
Diuretics for the finishing touch.
-
Cool.......chicken and salad are gonna` be your friends! :)
:-\
I think thats too restrictive and unnecessary. :D
-
:-\
I think thats too restrictive and unnecessary. :D
I`m not gonna` ever discuss diet with you unless it`s recipe related my friend! ;)
-
:-\
I think thats too restrictive and unnecessary. :D
70lbs in 7 months.
Thats a lot of weight to drop.
-
:-\
I think thats too restrictive and unnecessary. :D
Adonis you are a great guy but i just dont believe in your principles
absolutely nothing personal
-
70lbs in 7 months.
Thats a lot of weight to drop.
I`ve done that in less when I was into PermaBulking.
-
Adonis you are a great guy but i just dont believe in your principles
absolutely nothing personal
Too damn easy to binge if following Adams protocol.......for me anyway.
-
Adonis you are a great guy but i just dont believe in your principles
absolutely nothing personal
The good thing about them though is they work 100 percent of the time if you believe in them or not. It doesn`t operate or take any faith. It works and works for everyone. Simple as that.
-
I am about the same as you. UJ likes to spend money.
You planning on running a thread on your weight loss?
this is the thread
i personally dont care about money and traditionally would fail at this even for a million dollars
but a lot of it goes to the animals so ill feel like a fucking loser if i dont do it
-
You don't look 275 so carry the weight well. I helped my son in law drop from 275 to 230 and he looks like different person.
-
Too damn easy to binge if following Adams protocol.......for me anyway.
Total opposite for most people since you are eating foods you normally would binge on so you would have no reason to binge.
The IIFYM crowd is essentially the same thing except they don`t realize yet that you only have to track calories and nothing else.
-
The good thing about them though is they work 100 percent of the time if you believe in them or not. It doesn`t operate or take any faith. It works and works for everyone. Simple as that.
heres my issue with your stuff
i dont eat and wont eat gluten or dairy--no chance i get super sick
and a lot of foods you talk about are -- for lack of a better word -- junky--and sap my energy
i like eating better these days--i just simply eat too much and do too little activity
-
The good thing about them though is they work 100 percent of the time if you believe in them or not. It doesn`t operate or take any faith. It works and works for everyone. Simple as that.
OK,I guess I am gonna` discuss diet with you! ;D
I do agree with the calorie deficit and activity part of your program,but if I included desserts and stuff along those lines,I`d fail miserably.
So for me,I`d need to eat light and eat clean,otherwise I`d binge like a big dog.
-
The Chuck Zito of getbig.
-
One bite of a "Thomas Jefferson Plantation Brownie",and I`d eat the whole fucking pan! ;D
-
OK,I guess I am gonna` discuss diet with you! ;D
I do agree with the calorie deficit and activity part of your program,but if I included desserts and stuff along those lines,I`d fail miserably.
So for me,I`d need to eat light and eat clean,otherwise I`d binge like a big dog.
i would be more inclined to listen to this
im not dieting now and i dont touch desserts ever--i dont even like sugar
-
heres my issue with your stuff
i dont eat and wont eat gluten or dairy--no chance i get super sick
and a lot of foods you talk about are -- for lack of a better word -- junky--and sap my energy
i like eating better these days--i just simply eat too much and do too little activity
I say eat whatever you want. You don`t have to eat any sweets or bread if you don`t like. Just eat 1700-2400 calories of whatever you want, get .5 grams per lb of bodyweight and the 5000 dollars is yours. Eat whatever you want, to meet those goals.
-
I say eat whatever you want. You don`t have to eat any sweets or bread if you don`t like. Just eat 1700-2400 calories of whatever you want, get .5 grams per lb of bodyweight and the 5000 dollars is yours. Eat whatever you want, to meet those goals.
i will send you what i like to eat and we will go from there
one thing i will say is i trust you -- people will find that bizarre - but i do
-
i will send you what i like to eat and we will go from there
one thing i will say is i trust you -- people will find that bizarre - but i do
I will track all of your food for you if you like, every single day. I want you to succeed in this. Those animals need this.
-
Joon buying friends like it's the January sales.
Nice.
-
I will track all of your food for you if you like, every single day. I want you to succeed in this. Those animals need this.
My man! :)
-
You'll lose just as much fat Adonis' way but with lowcarb you'll lose more weight because of the water. With only 7 months you'll find the last month to be a race to the finish... you'll need to go lowcarb at the end and sweat it out in the sauna but thats fine. Adonis will do you right.
-
Joon buying friends like it's the January sales.
Nice.
whatever man im just trying to gain some health
-
whatever man im just trying to gain some health
Would you be willing to make a thread when you are ready to start? I plan on being on you daily with all of this and making sure you succeed.
-
Would you be willing to make a thread when you are ready to start? I plan on being on you daily with all of this and making sure you succeed.
ya of course we start tomorrow
-
Would you be willing to make a thread when you are ready to start? I plan on being on you daily with all of this and making sure you succeed.
You willing to take on another fatty? I'm 6'1" and 279 this morning.
-
I commend you on your desire to help the animals... I know for a fact that you can not starve yourself and do it.
Good luck!
-
You willing to take on another fatty? I'm 6'1" and 279 this morning.
I don`t mind at all. You and Josh can start tomorrow together. I will PM you.
-
Team Adonis Principles!!
-
I don`t mind at all. You and Josh can start tomorrow together. I will PM you.
Thanks.
-
Give yourself 4 months to get to 225 pounds...Don't kill yourself doing so as to keep your skin semi-tight. At the end of the 4 months take a month off a dieting hard but don't let yourself get over 235. Then 5 months out think about the cash for the animals and go on a balls to the wall Gal diet to make your weight.
-
i like eating better these days--i just simply eat too much and do too little activity
It will be easier once it's not like f'g Antarctica outside. Get one of these to take Potato to the park. She'll be the talk of the town!
(http://g-ecx.images-amazon.com/images/G/01/stores/sport-goods/detail-pages/B001GAP5AS.03.lg.jpg)
-
Josh, I want to set up a start time for your meals. This will be the time you start eating.
For me, its 12 noon.
-
Josh, I want to set up a start time for your meals. This will be the time you start eating.
For me, its 12 noon.
that works good cause its 10 am when i start which is noon your time
-
How much are you weighing in that pic? Can't be 275
-
that works good cause its 10 am when i start which is noon your time
What this means is that is when you can start eating towards your calories for that day. You have from 10 am until 10 am the next day to finish your 2400 calories. You can wait longer if you want, but 10 am will be your "green light". This way ensures that you will not overeat or go above a deficit. You have 24 hours to get your calories in. Get them however soon or late you want. Just remember, 10 am is your starting time, when your calorie level resets and you can start eating again.
Alot of people don`t realize they sabotage their efforts if they do not use a start time.
-
How much are you weighing in that pic? Can't be 275
275 on the dot with witnesses
-
275 on the dot with witnesses
That pic most be an illusion for me. You literally look 220 tops in that pic.
-
What this means is that is when you can start eating towards your calories for that day. You have from 10 am until 10 am the next day to finish your 2400 calories. You can wait longer if you want, but 10 am will be your "green light". This way ensures that you will not overeat or go above a deficit. You have 24 hours to get your calories in. Get them however soon or late you want. Just remember, 10 am is your starting time, when your calorie level resets and you can start eating again.
Alot of people don`t realize they sabotage their efforts if they do not use a start time.
12 Noon is my "greenlight" but sometimes I won`t start eating until 2 pm or so, depending on how busy I am or what I am doing.
Today, I first ate around 1 PM and I still have 424 calories left. I will finish my calories up in a little while and won`t eat again until my "greenlight" which is 12 Noon.
Sometimes I finish my calories sooner, sometimes even later.
-
That pic most be an illusion for me. You literally look 220 tops in that pic.
sigh if only
no ive stepped on multiple scales and they are all within a couple pounds of 275
if i shave the hair off my body ill probably be 220 :-X :-X :-X
-
I'll go with 9am.
-
I'll go with 9am.
Knooger, that will work. Also, I do not know much about you or your level of fitness. How experienced are you? What is your current training like.
-
Im 6 feet tall 275 pounds. My pics are around, im not too thin to say the least. An anonymous person ::) has offered me $5000 to go from 275 to 205 in 7 months. This will be paid $1000 for losing the first 23, $1000 for losing the next 23 and $3000 for losing the last 24. Im old, 48, lazy, duh, and on meds that are well known for making losing weight difficult. I cant take any supps due to the meds Im on so this is an all food/exercise mission. I need gps just to find where the gym was when i last went 2 years ago.
But shit, I'm gonna try my hardest cause a large chunk of what i win is obviously going to the humane society. So I either put up or shut up.
person has seen me on the scale and know the 275 is legit
Go for it. It's a win, win proposition. At the least, you'll end up more fit. At best, you end up thin and a little richer.
-
Knooger, that will work. Also, I do not know much about you or your level of fitness. How experienced are you? What is your current training like.
I'm 45 and go through periods of lifting for a while and then quit for a while. I have been lifting off and on since I was a kid. I'd say I am about average experienced. I have learned to lift more carefully as I am older and prone to injury if not cautious. I have a home gym that I use. We recently moved and I have been away from the weights for a while but I have my gym set up now and can do most weightlifting exercises. I have a semi bad back, but can do light squats.
I usually do chest/tris/shoulders, then back/bis, then legs for a 3 day a week split. 3 or 4 sets per exercise about 10 reps each and about 3 to 4 exercises per body part.
I also have an elliptical trainer that I will use for cardio.
Here is a pic of my fatness, I'll spare you the Shizzo shirtless pics.
(http://i61.tinypic.com/2ni1ybq.jpg)
-
I'm 45 and go through periods of lifting for a while and then quit for a while. I have been lifting off an on since I was a kid. I'd say I am about average experienced. I have learned to lift more carefully as I am older and prone to injury if not cautious. I have a home gym that I use. We recently moved and I have been away from the weights for a while but I have my gym set up now and can do most weightlifting exercises. I have a semi bad back, but can do light squats.
I usually do chest/tris/shoulders, then back/bis, then legs for a 3 day a week split. 3 or 4 sets per exercise about 10 reps each and about 3 to 4 exercises per body part.
Here is a pic of my fatness, I'll spare you the Shizzo shirtless pics.
(http://i61.tinypic.com/2ni1ybq.jpg)
I looked similar to that when I started. It doesnt take long.
to josh - do it man. It feels so much better all around.... self esteem, physically, mentally. .. its win/win.
-
me and knooger are ultra similar in age and builds/weight
-
me and knooger are ultra similar in age and builds/weight
That's why when I saw this thread I knew I had to get in on it.
-
Adam, I would have both of these guys doing fullbody workouts 2-3x a week. What do you think?
-
Adam, I would have both of these guys doing fullbody workouts 2-3x a week. What do you think?
Pretty much what I was thinking for Josh.
Knooger, since he has access to different equipment, I have a 12 week program he should do, which I do. Its brutal.
-
Knooger, can you do this for the first 3 weeks, (Prep Phase)?
WEEKS 1 3 (Prep Phase)
Monday Chest & Triceps
Incline Barbell Press 4 sets x 15,12,10,8
Barbell Flat Bench 4 sets x 12,10,8,8
Incline Dumbbell Fly 4 sets x 10
Chest Dips (body weight) 4 sets x 15 reps
Standing French Press 4 sets x 12 reps
Dumbbell Kickbacks 3 sets x 10 reps
Tuesday Back & Biceps
Deadlift 4 sets x 20,15,12,10
Pull-Ups 4 sets x 12 reps
Single Arm Dumbbell Row 4 sets x 10 reps
Underhand Barbell Row 4 sets x 12,10,8,8
Incline Dumbbell Curl 3 sets x 10 reps
Preacher Curl 3 sets x 10 reps
Wednesday Legs & Calves
Squats 4 sets x 15,12,10,8
Walking Lunges 3 x 10 steps (each way)
Leg Press 4 sets x 12,10,8,8
Standing Leg Curls (machine) 4 sets x 12 reps
Seated Calf Raise 5 sets x 15 reps
Thursday Shoulders & Trapezius
Overhead Press 4 sets x 15,12,10,8
Upright Row 4 sets x 12,10,8,8
Dumbbell Lateral Raise 4 x 10 reps
Face Pulls (rope) 4 sets x 12 reps
Barbell Shrugs 5 sets x 12 reps
-
We can substitute some exercises of course if you don`t have access or equipment to mimic.
This program is brutal, but it works well. It gets more difficult as you go on, but well worth it.
-
I say eat whatever you want. You don`t have to eat any sweets or bread if you don`t like. Just eat 1700-2400 calories of whatever you want, get .5 grams per lb of bodyweight and the 5000 dollars is yours. Eat whatever you want, to meet those goals.
this might work for some fatso swine who has to eat shite every day but its not going to work for someone who wants re comp their body and actually look good with some muscle too.
-
this might work for some fatso swine who has to eat shite every day but its not going to work for someone who wants re comp their body and actually look good with some muscle too.
Josh is 275lbs so he will be taking in 137 grams of protein which is plenty for someone with that amount fat to lose. And yes, that amount of protein and cals is enough for someone his size to recomp. Dude will not lose any muscle at all.
-
this might work for some fatso swine who has to eat shite every day but its not going to work for someone who wants re comp their body and actually look good with some muscle too.
Wrong.
-
Josh is 275lbs so he will be taking in 135 grams of protein which is plenty for someone with that amount fat to lose. And yes, that amount of protein and cals is enough for someone his size to recomp. Dude will not lose any muscle at all.
These people are steeped in Bro Science and roids, what do you expect? They really have no clue what the Natural body building world does. Its pretty amusing actually. Of course they will just claim that the top naturals, eating whatever they want are juicing. :-\
Their bro-science sickens me.
-
These people are steeped in Bro Science and roids, what do you expect? They really have no clue what the Natural body building world does. Its pretty amusing actually. Of course they will just claim that the top naturals, eating whatever they want are juicing. :-\
Their bro-science sickens me.
I know. Nattys are getting shredded eating poptarts and chipotle while these dudes are hardcore into their over-proteined keto diets. hahah
-
These people are steeped in Bro Science and roids, what do you expect? They really have no clue what the Natural body building world does. Its pretty amusing actually. Of course they will just claim that the top naturals, eating whatever they want are juicing. :-\
Their bro-science sickens me.
I can 100% agree with you here.
You and then Wavelength proved beyond a shadow of a doubt that conventional bodybuilding diets are bogus.
Food is food, meet your macros, meet your micros.
-
Im 6 feet tall 275 pounds. My pics are around, im not too thin to say the least. An anonymous person ::) has offered me $5000 to go from 275 to 205 in 7 months. This will be paid $1000 for losing the first 23, $1000 for losing the next 23 and $3000 for losing the last 24. Im old, 48, lazy, duh, and on meds that are well known for making losing weight difficult. I cant take any supps due to the meds Im on so this is an all food/exercise mission. I need gps just to find where the gym was when i last went 2 years ago.
But shit, I'm gonna try my hardest cause a large chunk of what i win is obviously going to the humane society. So I either put up or shut up.
person has seen me on the scale and know the 275 is legit
my advice: stop the meds, not because you will loose the weight more easy but because it will be more entertainment on getbig when you get (more) mental ;D
no seriou 5k is big sum for us that aint gb millionairs so good luck
-
I'm not bodybuilding I'm losing weight
-
I'm not bodybuilding I'm losing weight
Its going to work well, bodybuilding or not.
-
my advice: stop the meds, not because you will loose the weight more easy but because it will be more entertainment on getbig when you get (more) mental ;D
no seriou 5k is big sum for us that aint gb millionairs so good luck
I like u but r u stoned?
I wouldn't stop meds for 5 million...... Dead serious
Its not like I take them cause I have a booboo
-
be interesting to see adams diet in action
need a daily food diary though
-
be interesting to see adams diet in action
need a daily food diary though
It will be posted in its own thread
-
I like u but r u stoned?
I wouldn't stop meds for 5 million...... Dead serious
Its not like I take them cause I have a booboo
He's just kidding... Just saying it's always been entertaining when you've gone off on people.
You can make Squadfather look like shizzo. ;D
-
I like u but r u stoned?
I wouldn't stop meds for 5 million...... Dead serious
Its not like I take them cause I have a booboo
thats why i put the "no serious" after...cause it was not.i have a friend who is bipolar akd he was no fun to hang around when he stopped them...sorry if the joke offended you
-
thats why i put the "no serious" after...cause it was not.i have a friend who is bipolar akd he was no fun to hang around when he stopped them...sorry if the joke offended you
I missed no serious no worries
-
I missed no serious no worries
cool,well good lucl anyway you can do this.
-
be interesting to see adams diet in action
need a daily food diary though
I made this last week for the second time. Bourbon Banana Crisp. Bananas drenched in brown sugar and Whiskey with a walnut and oat topping.
(http://i58.tinypic.com/24172is.jpg)
-
I made this last week for the second time. Bourbon Banana Crisp. Bananas drenched in brown sugar and Whiskey with a walnut and oat topping.
(http://i58.tinypic.com/24172is.jpg)
What kind of whiskey?
Do you drink at all TA?
-
These people are steeped in Bro Science and roids, what do you expect? They really have no clue what the Natural body building world does. Its pretty amusing actually. Of course they will just claim that the top naturals, eating whatever they want are juicing. :-\
Their bro-science sickens me.
your know it all attitude sickens me, I have competed successfully naturally and enhanced, I would look far from my best just making up a certain amount of calories with whatever tickled my tastebuds, Fucking gay diet like you.
-
TA's diet protocol spits in the face of the low GI approach, I take long breaks off gear, 6 months at a time and longer, so my conclusion is based on normal unassisted hormonal levels. When I eat reasonable and keep my GI stable by avoiding sugars and fruits and sticking with brown rice and the like with low fat and clean proteins, I maintain very well my bf stays sub 10% and my shape keeps in comparison to when I was at my peak in cycle (bare in mind I'm a low dose pusher 1ml test+1ml mast once a week is my protocol)
However, usually around 3 months later I slip up and start indulging, although my calory intake is even lower as Im eating less frequently, I lose muscle definition and the waist line starts to look like shit.
The above happens and has been a yearly occurence in my life for the past 15 years....based on this, I do not believe a calorie is a calorie. I could eat 3000cals a day derived from brown rice and grilled chicken, for 3 months and be leaner and bigger than if I ate 2400cals derived from bananas, whiskey and coated sugar with deep fried cat fish and french fries.
I'm not trying to be disrespcetful here, I just strongly disagree with that theory and I think many who might follow it will end up dissapointed and wasting their time. Not only that, it is not a healthy recommendation...low fat, controleld GI is far healthier.
-
how about josh follows the Adonis principles
and knooger does the no one galeniko diet
as they are roughly the same weight
it would be a good comparison
-
TA's diet protocol spits in the face of the low GI approach, I take long breaks off gear, 6 months at a time and longer, so my conclusion is based on normal unassisted hormonal levels. When I eat reasonable and keep my GI stable by avoiding sugars and fruits and sticking with brown rice and the like with low fat and clean proteins, I maintain very well my bf stays sub 10% and my shape keeps in comparison to when I was at my peak in cycle (bare in mind I'm a low dose pusher 1ml test+1ml mast once a week is my protocol)
However, usually around 3 months later I slip up and start indulging, although my calory intake is even lower as Im eating less frequently, I lose muscle definition and the waist line starts to look like shit.
The above happens and has been a yearly occurence in my life for the past 15 years....based on this, I do not believe a calorie is a calorie. I could eat 3000cals a day derived from brown rice and grilled chicken, for 3 months and be leaner and bigger than if I ate 2400cals derived from bananas, whiskey and coated sugar with deep fried cat fish and french fries.
I'm not trying to be disrespcetful here, I just strongly disagree with that theory and I think many who might follow it will end up dissapointed and wasting their time. Not only that, it is not a healthy recommendation...low fat, controleld GI is far healthier.
Dude, GI? Seriously bro? The validity of the GI has been bitch slapped and put down for like 10 years now. It was all the crazy back in the days tho. Then its real world application was called into question.
-
Dude, GI? Seriously bro? The validity of the GI has been bitch slapped and put down for like 10 years now.
<----Look at me....and now look at you, do you see where I'm coming from?
You're saying its a good a good idea to slap a chocolate cake after you ate a bolognese....well that explains why we never saw a shirltess picture of yourself then doesn't it?
-
<----Look at me....and now look at you, do you see where I'm coming from?
You're saying its a good a good idea to slap a chocolate cake after you ate a bolognese....well that explains why we never saw a shirltess picture of yourself then doesn't it?
Are you sure you wanna go there? Because if that's the best you could do with 15 years of working out and steroids ill just be nice and say im not impressed.
Regardless of any of that, your GI theory is bullshit. That's just a fact. And that's what matters most.
Just curious, are you still on the waxy maize craze too?
-
Hey, fatboy. Do this and I'll throw a C-note at my local humane society in your name. :)
-
<----Look at me....and now look at you, do you see where I'm coming from?
You're saying its a good a good idea to slap a chocolate cake after you ate a bolognese....well that explains why we never saw a shirltess picture of yourself then doesn't it?
just ignore him
he is an expert on everything
but his results equal nothing
-
Are you sure you wanna go there? Because if that's the best you could do with 15 years of working out and steroids ill just be nice and say in not impressed.
Regardless of any of that, your GI theory is bullshit. That's just a fact. And that's what matters most.
Just curious, are you still on the waxy maize craze too?
My goal is to stay in shape year in year out and hit sub 7% and stay within a healthy body weight. Not to get as big as I can handle
Low AAS usage with long breaks,BP and bloods confirm all is in perfect order...I'm in the game for the long run...to be lean and healthy in my 50's...you're saying that i should be big & impressive by now does not tie in with my goals.
My GI theory works for me, I don't like spiking up my sugar levels daily and then crashing. Perhaps you look like shit because your theories don't work, mine deliver what I am expecting.
-
just ignore him
he is an expert on everything
but his results equal nothing
Yes, I'm done discussing nonsense with him.
-
your know it all attitude sickens me, I have competed successfully naturally and enhanced, I would look far from my best just making up a certain amount of calories with whatever tickled my tastebuds, Fucking gay diet like you.
you forgot to write no homo after "i have competed naturally"
-
you forgot to write no homo after "i have competed naturally"
haha
-
how about josh follows the Adonis principles
and knooger does the no one galeniko diet
as they are roughly the same weight
it would be a good comparison
There is no comparison. Low calories keto diet brings the best results in shortest period of time. Very tough mentally but worthwhile.
-
There is no comparison. Low calories keto diet brings the best results in shortest period of time. Very tough mentally but worthwhile.
^ This
No contest
-
Are you sure you wanna go there? Because if that's the best you could do with 15 years of working out and steroids ill just be nice and say im not impressed.
Regardless of any of that, your GI theory is bullshit. That's just a fact. And that's what matters most.
Just curious, are you still on the waxy maize craze too?
Its a lot more than what the food does directly.
Insulin and blood sure manipulation due to high GI carbs can be diet enders. Lower GI carbs keep you full for longer, also beneficial for dieting.
Not even trying to stir the pot or create drama, but in all honestly Wolfox, have you EVER dieted or been at least moderately lean??
And im not even talking Gal lean (I already know the answer to that) I mean under 12% or so with a full set of abs.
-
Skorp1o > the armless wonder.
-
Knooger, can you do this for the first 3 weeks, (Prep Phase)?
WEEKS 1 3 (Prep Phase)
Monday Chest & Triceps
Incline Barbell Press 4 sets x 15,12,10,8
Barbell Flat Bench 4 sets x 12,10,8,8
Incline Dumbbell Fly 4 sets x 10
Chest Dips (body weight) 4 sets x 15 reps
Standing French Press 4 sets x 12 reps
Dumbbell Kickbacks 3 sets x 10 reps
Tuesday Back & Biceps
Deadlift 4 sets x 20,15,12,10
Pull-Ups 4 sets x 12 reps
Single Arm Dumbbell Row 4 sets x 10 reps
Underhand Barbell Row 4 sets x 12,10,8,8
Incline Dumbbell Curl 3 sets x 10 reps
Preacher Curl 3 sets x 10 reps
Wednesday Legs & Calves
Squats 4 sets x 15,12,10,8
Walking Lunges 3 x 10 steps (each way)
Leg Press 4 sets x 12,10,8,8
Standing Leg Curls (machine) 4 sets x 12 reps
Seated Calf Raise 5 sets x 15 reps
Thursday Shoulders & Trapezius
Overhead Press 4 sets x 15,12,10,8
Upright Row 4 sets x 12,10,8,8
Dumbbell Lateral Raise 4 x 10 reps
Face Pulls (rope) 4 sets x 12 reps
Barbell Shrugs 5 sets x 12 reps
Will do, I'll make modifications where I have to.
-
Adam,here`s a few things you may want to consider regarding your workout routine brother:
1.-There`s no way that these guys are gonna` be able to do chinups or dips.............not for those kind of reps anyway.
2.- Also,that`s a lot of volume......I`d start with less sets and reps personally as these guys are clearly not in shape and will be ultra-sore as well as in danger of injury,then build up total volume as their conditioning improves.
3.- IMO,it would be better for them to work one bodypart over a 6 day period with one day of rest.......this way they are burning calories each day other than their one rest day,thus resulting in more calories burned per week.
4.-I`d finish off with the cardio of their choice and based on their fitness level,I`d keep it low intensity until they achieve better conditioning.
Just some thoughts,I`m not trying to be an interfering prick. ;)
-
Hey, fatboy. Do this and I'll throw a C-note at my local humane society in your name. :)
Lol..Fatboy....good deal. ;D
-
Adam,here`s a few things you may want to consider regarding your workout routine brother:
1.-There`s no way that these guys are gonna` be able to do chinups or dips.............not for those kind of reps anyway.
2.- Also,that`s a lot of volume......I`d start with less sets and reps personally as these guys are clearly not in shape and will be ultra-sore as well as in danger of injury,then build up total volume as their conditioning improves.
3.- IMO,it would be better for them to work one bodypart over a 6 day period with one day of rest.......this way they are burning calories each day other than their one rest day,thus resulting in more calories burned per week.
4.-I`d finish off with the cardio of their choice and based on their fitness level,I`d keep it low intensity until they achieve better conditioning.
Just some thoughts,I`m not trying to be an interfering prick. ;)
ta is full of shit
his routine is bullshit
his diet is bull shit
he hasn't been in shape for 6 years
-
Its a lot more than what the food does directly.
Insulin and blood sure manipulation due to high GI carbs can be diet enders. Lower GI carbs keep you full for longer, also beneficial for dieting.
Not even trying to stir the pot or create drama, but in all honestly Wolfox, have you EVER dieted or been at least moderately lean??
And im not even talking Gal lean (I already know the answer to that) I mean under 12% or so with a full set of abs.
Fuck the GI,it is of no consequence at all.....think in terms of simple and complex carbs.
The GI of any carb is nullified dramatically when combined with protein and/or fat.
-
ta is full of shit
his routine is bullshit
his diet is bull shit
he hasn't been in shape for 6 years
C`mon,his current pics look great. ;)
-
C`mon,his current pics look great. ;)
they are all at least 6 years old
he posted that routine to make it look like he trains hardcore
someone seen him from here a while ago he is tiny
he is trolling
-
ta is full of shit
his routine is bullshit
his diet is bull shit
he hasn't been in shape for 6 years
this
Guys an asshole, he's never really been in shape.
-
this
Guys an asshole, he's never really been in shape.
? He's been in great shape.
But, I know I couldn't do that volume either....
-
this
Guys an asshole, he's never really been in shape.
I was trying to be nice
but I cant play along with his crap
like he is some kind of natural bb guru
-
they are all at least 6 years old
Sarcasm alarm going off extremely loud and Mac didn`t hear it! :D
-
? He's been in great shape.
But, I know I couldn't do that volume either....
He has been in reasonable shape, guy thinks he can get into onstage condition with his dumbass diet.
He has looked good in the past, but nowhere near as good as he thinks he looks.
-
Sarcasm alarm going off extremely loud and Mac didn`t hear it! :D
yeah I got it after I posted
big macdummy :D
-
He has been in reasonable shape, guy thinks he can get into onstage condition with his dumbass diet.
He has looked good in the past, but nowhere near as good as he thinks he looks.
I never look at it through the lens of onstage shape, just in relation to the general masses.
-
TA is a real good guy once you understand him..............I`m serious here.....known him from the web now for about 12-13 years or so............always cool with me.
He is an expert button pusher and detective.
A lot of the stuff he posts is just to get a rise out of people or to cause controversy,but he`s cool when it comes down to brass tacks.
-
yeah I got it after I posted
big macdummy :D
You said it,not me!
Just kidding my friend! LOL ;D
-
TA is a real good guy once you understand him..............I`m serious here.....known him from the web now for about 12-13 years or so............always cool with me.
He is an expert button pusher and detective.
yeah but he is telling people to eat shit
that's not cool
he will fuck with peoples health to troll
you cant justify that shit
-
TA is a real good guy once you understand him..............I`m serious here.....known him from the web now for about 12-13 years or so............always cool with me.
He is an expert button pusher and detective.
But knows fuck all about getting in contest shape. ;D
-
yeah but he is telling people to eat shit
that's not cool
he will fuck with peoples health to troll
you cant justify that shit
I often wonder if he`s serious about the "Adonis Principles"........I honestly think he is,but I damn sure wouldn`t eat like that to get into shape........no fucking way bro.
But knows fuck all about getting in contest shape. ;D
He swears he eats like that,but as I said above,knowing him,I wonder if he actually does.
I guess we`ll see with the end results of this thread.
-
I often wonder if he`s serious about the "Adonis Principles"........I honestly think he is,but I dasmn sure wouldn`t eat like that to get into shape........no fucking way bro.
He swears he eats like that,but as I said above,knowing him,I wonder if he actually does.
I guess we`ll see with the end results of this thread.
he is desperate to be famous in what ever small capacity he can
hence all the bullshit about zero gravity suits
diet principles
the 100 rep dead lift fiasco
the 3 year tantrum for coming last in the mr get big
the endless auditions for bit parts in crappy films
the golem look alike work
he is a great poster and great get bigger
but he needs to change the record his shit is getting old
-
I am genuinely following what he tells me. Big difference is I don't eat gluten dairy or sugar cause I genuinely don't like them. How I train is light years different than what he posted. All I will be posting is food....no training log
-
He swears he eats like that,but as I said above,knowing him,I wonder if he actually does.
I guess we`ll see with the end results of this thread.
I can get in 'good' shape eating whatever I like as long as I stay under my cals, however contest shape is way beyond just being in shape.
Eating shitty isnt going to cut it.
-
he is desperate to be famous in what ever small capacity he can
hence all the bullshit about zero gravity suits
diet principles
the 100 rep dead lift fiasco
the 3 year tantrum for coming last in the mr get big
the endless auditions for bit parts in crappy films
the golem look alike work
he is a great poster and great get bigger
but he needs to change the record his shit is getting old
I forgot all about "The Gravity Suit" ! LOL ;D
-
I can get in 'good' shape eating whatever I like as long as I stay under my cals, however contest shape is way beyond just being in shape.
Eating shitty isnt going to cut it.
Hell yeah bro,contest conditioning is a whole other world for sure.
-
Hell yeah bro,contest conditioning is a whole other world for sure.
Looking at TAs best pics he is about 10-12lbs off contest shape.
He thought he was a world beater.
-
I am genuinely following what he tells me. Big difference is I don't eat gluten dairy or sugar cause I genuinely don't like them. How I train is light years different than what he posted. All I will be posting is food....no training log
Fuck dairy and gluten,if I`m dieting for a contest,I never touch either.
On my type of contest diet,it`s all clean food and water......perfect way to eat for looks as well as health IMO.
Typical Day: (I train early AM )
Train in a fasted state....only water.
Meal #1 :-Post Workout:
1-2 scoops of whey in water
Meal # 2 :
8 eggwhites
2 whole eggs
1 cup of oats (no milk,or sugar)
16 oz. water
Meal # 3 :
5 oz. skinless chicken breast
1 baked potato (fake butter spray)
1 cup veggies or salad with LF/LS dressing
16 oz. water
Meal # 4 :
1 can tuna (packed in water)
salad
16 oz. water
Meal # 5 :
5 oz. skinless chicken breast
2 rice cakes with natty PB
16 oz. water
Sometimes I`ll add in another shake with water.......I also have high and low carb days and only eat beef once weekly unless I`m ripped.
I eat lots of chicken breasts eggwhites on some days,other days,it`s either fish or tuna.
Very clean.
At times it`s eggwhites,followed by 4 meals of chicken with salad...........shit get`s you lean and I don`t mind the bordom part of iyt at all.
Once I flip that switch in my head to get serious,it`s 100% or nothing.
-
Looking at TAs best pics he is about 10-12lbs off contest shape.
He thought he was a world beater.
He went from permabulker/powerlifter to his best shape which was far better than his former permabulker condition though,so I give him big props for that,but he wasn`t contest lean as far as dryness and striations go.
-
Fuck dairy and gluten,if I`m dieting for a contest,I never touch either.
On my type of contest diet,it`s all clean food and water......perfect way to eat for looks as well as health IMO.
Typical Day: (I train early AM )
Train in a fasted state....only water.
Meal #1 :-Post Workout:
1-2 scoops of whey in water
Meal # 2 :
8 eggwhites
2 whole eggs
1 cup of oats (no milk,or sugar)
16 oz. water
Meal # 3 :
5 oz. skinless chicken breast
1 baked potato (fake butter spray)
1 cup veggies or salad with LF/LS dressing
16 oz. water
Meal # 4 :
1 can tuna (packed in water)
salad
16 oz. water
Meal # 5 :
5 oz. skinless chicken breast
2 rice cakes with natty PB
16 oz. water
Sometimes I`ll add in another shake with water.......I also have high and low carb days and only eat beef once weekly unless I`m ripped.
I eat lots of chicken breasts eggwhites on some days,other days,it`s either fish or tuna.
Very clean.
how long would you stick to that
hows the hunger when on this
-
how long would you stick to that
hows the hunger when on this
I`ve eaten like that for over 30 weeks or more.................7 contests in a row one year back in the day.......way too fucking many in hindsight to say the least! :D
Seriously have eaten like that for almost a year a few times........been doing it forever so my memory is a bit sketchy............did lots of shows.
The diet varies though as far as carb amouts go......I cycle them,but the food choices stay the same.
Fish
Chicken Breasts
Whey in water
Lean Beef (but only when I consider myself lean enough.....not at the outset of the diet as beef is too calorie dense and my goal is to eat light with portion control.)
Tuna
Whole Eggs
Eggwhites
Sweet Potatoes/Yams
Baked Potatoes
Oatmeal
Rice (brown or white.....doesn`t matter)
Rice Cakes
Any and most fibrous vegetables........lots of salad.
The only fat I eat comes from natty peanut butter and the fat found in the food on the diet.......ie.eggs,chicken,fish,etc.etc.
I`m a firm believer that we get any trace fats right from the diet foods and I can`t see adding handfuls of almods which is a fad these days IMO........copied from sheep on the web or in a magazine................ ...gotta` keep cals low to get ripped.
LOTS OF WATER............most overlooked component by most when dieting.
Simple,Spartan,but effective.
It kills me when people/clients whine about my diet if they try it out.........it`s all normal food,it`s just that they cannot seem to get over the monotony of it.
-
Wes - what's the benefit of eating 8 egg whites? I'm asking because it seems like a royal pain in the ass to get 18-24 grams of protein.
-
Wes - what's the benefit of eating 8 egg whites? I'm asking because it seems like a royal pain in the ass to get 18-24 grams of protein.
Calories bro.........only 17 cals per white,but the protein content comes to 24 grams,but cals are only at 136.......a whole egg has about 70 total cals,X 6 comes to 420 cals as opposed to the 136 from just the whites.
A lot of old timers say: "Idiots,throwing away the yolks which are highly anabolic".
They are right in a sense,but their idea of ripped is Bill Pearl,not Ronnie Coleman.
They have never been cut so they are not concerned about the calories they ingest via eggs.
-
Maybe I'll eat pop rocks and grape drank for 21 weeks and scratch my nuts for exercise........too many people over reacting ITT. I'll do my best......plain and simple
-
Calories bro.........only 17 cals per white,but the protein content comes to 24 grams,but cals are only at 136.......a whole egg has about 70 total cals,X 6 comes to 420 cals as opposed to the 136 from just the whites.
A lot of old timers say: "Idiots,throwing away the yolks which are highly anabolic".
They are right in a sense,but their idea of ripped is Bill Pearl,not Ronnie Coleman.
They have never been cut so they are not concerned about the calories they ingest via eggs.
I would sooner eat the whole egg and reduce cals elsewhere, different approach thats all.
-
Maybe I'll eat pop rocks and grape drank for 21 weeks and scratch my nuts for exercise........too many people over reacting ITT. I'll do my best......plain and simple
LOL @ pop rocks and grape drank. ;D
No overreaction Josh,I just got caught up in answering these questions and being a posting fool!
I`m sure TA has a plan and I`m sure you`ll stick to it.
All the best bud. :)
-
I would sooner eat the whole egg and reduce cals elsewhere, different approach thats all.
I was thinking that
drop the oats and eat the whole egg
there are some good nutrients in yolks
wes is the king of getting peeled though 8)
-
I would sooner eat the whole egg and reduce cals elsewhere, different approach thats all.
I do that,BUT,I always do it late in my diet when I`m in good close to stage condition.
Just a mindfuck thing on my part really.
Once I get lean,6 whole eggs over easy is almost orgasmic after 12-16 weeks of dieting. :D
-
I was thinking that
drop the oats and eat the whole egg
there are some good nutrients in yolks
wes is the king of getting peeled though 8)
Yep, more than one way to skin a cat.
So to speak.
-
I was thinking that
drop the oats and eat the whole egg
there are some good nutrients in yolks
wes is the king of getting peeled though 8)
It`s all done in stages Mac..............the better I look,the more I will allow myself to eat..........such as steak and whole eggs.
Once you get shredded,you can actually cheat a couple of days and still look great,even better at times since you`re lean and it fills you out like a re-feed.
-
I would sooner eat the whole egg and reduce cals elsewhere, different approach thats all.
Yes same here, but I'm not gonna argue with Wes....he is the man
Wes, what about cardio? What do you do for it?
-
LOL @ pop rocks and grape drank. ;D
No overreaction Josh,I just got caught up in answering these questions and being a posting fool!
I`m sure TA has a plan and I`m sure you`ll stick to it.
All the best bud. :)
I think people will see I eat super clean....I have lots of stupid food allergies...... I'm actually allergic to eggs
I eat very limited foods
-
I'm not bodybuilding I'm losing weight
Walk everywhere, walk all day long, 12-16 hrs just wearing out shoes. Keep to a sensible diet and your pants will be falling down in no time.
Gym protocols are for people looking to maximise results from investing a fixed amount of time. If you've got all day, just leave the house at dawn and don't stop walking until it's dark. Low impact, heart safe, you get to see the sights, and your dog will be in
-
Dieting clean,especially for a contest,is a complete mindfuck.
Some days you think you look great,others you think you look like complete utter shit.
At the point when you can see almost daily changes,it becomes almost surreal and you`ll wonder whether you should eat certain foods or not,even though they are the foods that brought you into your present condition......fucking weird,all second guessing yoursel!
MINDFUCK! :D
-
Are you sure you wanna go there? Because if that's the best you could do with 15 years of working out and steroids ill just be nice and say im not impressed.
Regardless of any of that, your GI theory is bullshit. That's just a fact. And that's what matters most.
Just curious, are you still on the waxy maize craze too?
He looks five hundred times better than you.
So do I, I could give a shit if you're "not impressed"
You're a fat fuck who's embarrassed to show his build
You have a big mouth, big deal
-
For me the most important product I put in my stomach each day is Mediclear Plus by a company called Thorne
Google it
-
Walk everywhere, walk all day long, 12-16 hrs just wearing out shoes. Keep to a sensible diet and your pants will be falling down in no time.
Gym protocols are for people looking to maximise results from investing a fixed amount of time. If you've got all day, just leave the house at dawn and don't stop walking until it's dark. Low impact, heart safe, you get to see the sights, and your dog will be in
Um......no
-
I think people will see I eat super clean....I have lots of stupid food allergies...... I'm actually allergic to eggs
I eat very limited foods
I`m sure you eat good,especially since there is no gluten or dairy.......two things nobody actually needs at all.
It`s all about portion/calorie control bud,and of course expending calories.
Like Tape said,walking is the most natural thing anyone can do to burn cals.
there`s no need to run for days on end unless of course,you`re a runner!
-
Yes same here, but I'm not gonna argue with Wes....he is the man
Wes, what about cardio? What do you do for it?
Cardio for me is simply walking at a good pace on an inclined treadmill for 30-45 minutes after I train.
For a contest,depending on how I look,I`ll throw in another 60 minutes on Saturday morning.
I tried doing HIIT cardio on an Eliptical machine one year and lost size on my already pathetic legs! :D
Legs are much better these days though...........they couldn`t get much worse! ;D
-
Sorry to derail thread....I`m outta` here. :-[
-
Sorry to derail thread....I`m outta` here. :-[
U didn't derail at all :)
-
U didn't derail at all :)
Yes, you are dropping some knowledge in here Wes
-
Um......no
Lol, fair enough.
Leanest I've ever been was backpacking through Germany on a shoestring budget and I walked hard all damn day. I'm sure age is a factor but I've never repeated those leans with the time constraints of a job.
-
Yes, you are dropping some knowledge in here Wes
Dude,I feel like I went off on a fucking tangent!!
I`m back now though! :D
-
He looks five hundred times better than you.
So do I, I could give a shit if you're "not impressed"
You're a fat fuck who's embarrassed to show his build
You have a big mouth, big deal
I cant believe you are still engaging with that muppet
just ignore him and eventually he will throw an im leaving tantrum
and get himself put in time out
-
I cant believe you are still engaging with that muppet
just ignore him and eventually he will throw an im leaving tantrum
and get himself put in time out
No shit,he can suck a dick..............fuckin g clown!
-
I cant believe you are still engaging with that muppet
just ignore him and eventually he will throw an im leaving tantrum
and get himself put in time out
Good point.
It is few and far between I adress the moron directly.
-
Walk everywhere, walk all day long, 12-16 hrs just wearing out shoes. Keep to a sensible diet and your pants will be falling down in no time.
Gym protocols are for people looking to maximise results from investing a fixed amount of time. If you've got all day, just leave the house at dawn and don't stop walking until it's dark. Low impact, heart safe, you get to see the sights, and your dog will be in
Astute observations. The type of people BB attracts tends to bring rhese 'all or nothing' OCD types, who feel it necessary to go balls out or its not worth doing at all.
which is fine, but not practical for the average guy who just wants to o start eatinf better and losing weight.
Most people who arent acclimated to BB diets or lifestyles would last about 3 seconds on a keto diet/lifting routine. They need to make small lifestyle changes over time to make changes in the long haul, not crash diet for a while until they freak out and quit.
-
Yes, you are dropping some knowledge in here Wes
Right on. He's been the benchmark of consistency on these boards for years and years. That's discipline. He's like a damn samurai or something!
-
Im 6 feet tall 275 pounds. My pics are around, im not too thin to say the least. An anonymous person ::) has offered me $5000 to go from 275 to 205 in 7 months. This will be paid $1000 for losing the first 23, $1000 for losing the next 23 and $3000 for losing the last 24. Im old, 48, lazy, duh, and on meds that are well known for making losing weight difficult. I cant take any supps due to the meds Im on so this is an all food/exercise mission. I need gps just to find where the gym was when i last went 2 years ago.
But shit, I'm gonna try my hardest cause a large chunk of what i win is obviously going to the humane society. So I either put up or shut up.
person has seen me on the scale and know the 275 is legit
Just eat less and exercise more. :-\
Youre just looking to lose weight, not appear in a magazine shoot. No need to over complicate things.
-
Right on. He's been the benchmark of consistency on these boards for years and years. That's discipline. He's like a damn samurai or something!
Thanks Tape. ;D
-
He looks five hundred times better than you.
So do I, I could give a shit if you're "not impressed"
You're a fat fuck who's embarrassed to show his build
You have a big mouth, big deal
:)
-
they are all at least 6 years old
he posted that routine to make it look like he trains hardcore
someone seen him from here a while ago he is tiny
he is trolling
Impossible that someone saw me. You keep perpetuating that lie. Why do that?
-
Impossible that someone saw me. You keep perpetuating that lie. Why do that?
Why, are you that thin you are invisible?
-
? He's been in great shape.
But, I know I couldn't do that volume either....
If I can do it, you can do it.
It gets even more difficult as the weeks go on.
-
Fuck dairy and gluten,if I`m dieting for a contest,I never touch either.
On my type of contest diet,it`s all clean food and water......perfect way to eat for looks as well as health IMO.
Typical Day: (I train early AM )
Train in a fasted state....only water.
Meal #1 :-Post Workout:
1-2 scoops of whey in water
Meal # 2 :
8 eggwhites
2 whole eggs
1 cup of oats (no milk,or sugar)
16 oz. water
Meal # 3 :
5 oz. skinless chicken breast
1 baked potato (fake butter spray)
1 cup veggies or salad with LF/LS dressing
16 oz. water
Meal # 4 :
1 can tuna (packed in water)
salad
16 oz. water
Meal # 5 :
5 oz. skinless chicken breast
2 rice cakes with natty PB
16 oz. water
Sometimes I`ll add in another shake with water.......I also have high and low carb days and only eat beef once weekly unless I`m ripped.
I eat lots of chicken breasts eggwhites on some days,other days,it`s either fish or tuna.
Very clean.
At times it`s eggwhites,followed by 4 meals of chicken with salad...........shit get`s you lean and I don`t mind the bordom part of iyt at all.
Once I flip that switch in my head to get serious,it`s 100% or nothing.
this diet is lacking healthy fats you need to add olive oil, avacados, almonds or your joints will be fucked eating like this for an extended period of time plus the healthy fats will help you to lose fat.
-
this diet is lacking healthy fats you need to add olive oil, avacados, almonds or your joints will be fucked eating like this for an extended period of time plus the healthy fats will help you to lose fat.
Post pics of yourself at 80 years old and see if you match wes from a decade ago, let alone today. ::)
-
Knooger, can you do this for the first 3 weeks, (Prep Phase)?
WEEKS 1 3 (Prep Phase)
Monday Chest & Triceps
Incline Barbell Press 4 sets x 15,12,10,8
Barbell Flat Bench 4 sets x 12,10,8,8
Incline Dumbbell Fly 4 sets x 10
Chest Dips (body weight) 4 sets x 15 reps
Standing French Press 4 sets x 12 reps
Dumbbell Kickbacks 3 sets x 10 reps
Tuesday Back & Biceps
Deadlift 4 sets x 20,15,12,10
Pull-Ups 4 sets x 12 reps
Single Arm Dumbbell Row 4 sets x 10 reps
Underhand Barbell Row 4 sets x 12,10,8,8
Incline Dumbbell Curl 3 sets x 10 reps
Preacher Curl 3 sets x 10 reps
Wednesday Legs & Calves
Squats 4 sets x 15,12,10,8
Walking Lunges 3 x 10 steps (each way)
Leg Press 4 sets x 12,10,8,8
Standing Leg Curls (machine) 4 sets x 12 reps
Seated Calf Raise 5 sets x 15 reps
Thursday Shoulders & Trapezius
Overhead Press 4 sets x 15,12,10,8
Upright Row 4 sets x 12,10,8,8
Dumbbell Lateral Raise 4 x 10 reps
Face Pulls (rope) 4 sets x 12 reps
Barbell Shrugs 5 sets x 12 reps
This routine is very similar to the workout that I am doing now but I am an experienced lifter, this is overkill for someone coming off a layoff I would not recommend it.
-
This routine is very similar to the workout that I am doing now but I am an experienced lifter, this is overkill for someone coming off a layoff I would not recommend it.
It really isn`t.
-
[ Invalid YouTube link ]
-
Knooger, can you do this for the first 3 weeks, (Prep Phase)?
WEEKS 1 3 (Prep Phase)
Monday Chest & Triceps
Incline Barbell Press 4 sets x 15,12,10,8
Barbell Flat Bench 4 sets x 12,10,8,8
Incline Dumbbell Fly 4 sets x 10
Chest Dips (body weight) 4 sets x 15 reps
Standing French Press 4 sets x 12 reps
Dumbbell Kickbacks 3 sets x 10 reps
Tuesday Back & Biceps
Deadlift 4 sets x 20,15,12,10
Pull-Ups 4 sets x 12 reps
Single Arm Dumbbell Row 4 sets x 10 reps
Underhand Barbell Row 4 sets x 12,10,8,8
Incline Dumbbell Curl 3 sets x 10 reps
Preacher Curl 3 sets x 10 reps
Wednesday Legs & Calves
Squats 4 sets x 15,12,10,8
Walking Lunges 3 x 10 steps (each way)
Leg Press 4 sets x 12,10,8,8
Standing Leg Curls (machine) 4 sets x 12 reps
Seated Calf Raise 5 sets x 15 reps
Thursday Shoulders & Trapezius
Overhead Press 4 sets x 15,12,10,8
Upright Row 4 sets x 12,10,8,8
Dumbbell Lateral Raise 4 x 10 reps
Face Pulls (rope) 4 sets x 12 reps
Barbell Shrugs 5 sets x 12 reps
Abbreviated workouts are cool.
-
Abbreviated workouts are cool.
Weeks 4-6 get more difficult.
WEEKS 4 6
Monday Legs & Calves
Squats 5 sets x 20,12,10,8,6
Romanian Dead Lifts 4 sets x 12,10,8,8
Walking Lunges 4 sets x 10 steps (each way)
Legs Extensions 3 sets x 12 reps
Standing Hamstring Curls 3 sets x 12 reps
Seated Calf Raises 5 sets x 15 reps
Tuesday Chest & Back
Dead Lift 5 sets x 15,12,10,8,6
Incline Barbell Press 4 sets x 15,12,10,8
Pull-Ups 4 sets x 15 reps
Barbell Bench Press 4 sets x 12,10,8,8
Straight Arm Pull Down 4 sets x 12 reps
Cable Cross Over 4 sets x 12 reps
T-Bar Row 4 sets x 12,10,8,8
Incline Dumbbell Fly w/ Close Press 4 sets x 10 reps (each)
Wednesday Shoulders & Trapezius
Bradford Press (warm up) 2 sets x 20 reps
Standing Arnold Press 4 sets x 12,10,8,8
Single Cable Lateral Raise (behind back) 4 x 12 reps
Face Pulls (rope) 4 sets x 12 reps
Barbell Front Raise 4 sets x 10 reps
Dumbbell Shrugs 5 sets x 12 reps
Thursday Triceps & Biceps
Barbell Skull Crusher 4 sets x 15,12,10,8
Barbell Curls 4 sets x 15,12,10,8
Rope Extensions 4 sets x 12 reps
Dumbbell Bi-Lateral Hammer Curls 4 sets x 12 reps
Triceps Dips (lockout) 4 sets x 15
Concentration Curls 4 sets x 10 reps
Friday Legs & Calves
Leg Press 5 sets x 20,12,10,8,6
Hip Extensions (lifts) 4 sets x 12 reps
Front Squats 4 sets x 12,10,8,8
Single Leg Romanian Dead Lift 4 sets x 12 reps
Donkey Calf Raises 4 sets x 15 reps
-
One does obviously not have to do that workout, but I can tell you, it gets you results instantly and fast if you stick to it. Strength through the roof.
-
One does obviously not have to do that workout, but I can tell you, it gets you results instantly and fast if you stick to it. Strength through the roof.
;D
-
Weeks 4-6 get more difficult.
WEEKS 4 6
Monday Legs & Calves
Squats 5 sets x 20,12,10,8,6
Romanian Dead Lifts 4 sets x 12,10,8,8
Walking Lunges 4 sets x 10 steps (each way)
Legs Extensions 3 sets x 12 reps
Standing Hamstring Curls 3 sets x 12 reps
Seated Calf Raises 5 sets x 15 reps
Tuesday Chest & Back
Dead Lift 5 sets x 15,12,10,8,6
Incline Barbell Press 4 sets x 15,12,10,8
Pull-Ups 4 sets x 15 reps
Barbell Bench Press 4 sets x 12,10,8,8
Straight Arm Pull Down 4 sets x 12 reps
Cable Cross Over 4 sets x 12 reps
T-Bar Row 4 sets x 12,10,8,8
Incline Dumbbell Fly w/ Close Press 4 sets x 10 reps (each)
Wednesday Shoulders & Trapezius
Bradford Press (warm up) 2 sets x 20 reps
Standing Arnold Press 4 sets x 12,10,8,8
Single Cable Lateral Raise (behind back) 4 x 12 reps
Face Pulls (rope) 4 sets x 12 reps
Barbell Front Raise 4 sets x 10 reps
Dumbbell Shrugs 5 sets x 12 reps
Thursday Triceps & Biceps
Barbell Skull Crusher 4 sets x 15,12,10,8
Barbell Curls 4 sets x 15,12,10,8
Rope Extensions 4 sets x 12 reps
Dumbbell Bi-Lateral Hammer Curls 4 sets x 12 reps
Triceps Dips (lockout) 4 sets x 15
Concentration Curls 4 sets x 10 reps
Friday Legs & Calves
Leg Press 5 sets x 20,12,10,8,6
Hip Extensions (lifts) 4 sets x 12 reps
Front Squats 4 sets x 12,10,8,8
Single Leg Romanian Dead Lift 4 sets x 12 reps
Donkey Calf Raises 4 sets x 15 reps
Looks like a good warm up routine.
-
If I can do it, you can do it.
It gets even more difficult as the weeks go on.
Let me rephase - I could do it, and once my body adapted, I think it would be easier from a soreness perspective. But I believe I could drop a few of the exercises on there and see no difference if I followed the rest.
In addition, pain tolerance is lower right now, since bone hits bone in my right shoulder, so volume doesn't work well for me on certain bodyparts.
-
;D
;D. ;D..i'll raise you one
-
;D
That's right, results come not just instantly but fast too
-
It really isn`t.
Ive been doing a split where I hit everything twice each week, loosely based on Nortons routine....
hard, heavy, low reps 3 sets/3exercises/bodypart for upper body and lower body mon-tues,
lighter (but still as heavy as I can) for 10-15 reps and 4 sets per exercise 5-6 exercises per body part thurs-sat..... back/shoulders, chest/arms, legs
I really like the hitting everything twice a week and I like the alternation of power and volume.
-
Ive been doing a split where I hit everything twice each week, loosely based on Nortons routine....
hard, heavy, low reps 3 sets/3exercises/bodypart for upper body and lower body mon-tues,
lighter (but still as heavy as I can) for 10-15 reps and 4 sets per exercise 5-6 exercises per body part thurs-sat..... back/shoulders, chest/arms, legs
I really like the hitting everything twice a week and I like the alternation of power and volume.
I did PHAT for a while and like that as well.
-
this diet is lacking healthy fats you need to add olive oil, avacados, almonds or your joints will be fucked eating like this for an extended period of time plus the healthy fats will help you to lose fat.
Plenty of fat in there from chicken,eggs,and natty peanut butter.
I suppose a handful of almonds is the key.
::)
-
Weeks 4-6 get more difficult.
WEEKS 4 6
Monday Legs & Calves
Squats 5 sets x 20,12,10,8,6
Romanian Dead Lifts 4 sets x 12,10,8,8
Walking Lunges 4 sets x 10 steps (each way)
Legs Extensions 3 sets x 12 reps
Standing Hamstring Curls 3 sets x 12 reps
Seated Calf Raises 5 sets x 15 reps
Tuesday Chest & Back
Dead Lift 5 sets x 15,12,10,8,6
Incline Barbell Press 4 sets x 15,12,10,8
Pull-Ups 4 sets x 15 reps
Barbell Bench Press 4 sets x 12,10,8,8
Straight Arm Pull Down 4 sets x 12 reps
Cable Cross Over 4 sets x 12 reps
T-Bar Row 4 sets x 12,10,8,8
Incline Dumbbell Fly w/ Close Press 4 sets x 10 reps (each)
Wednesday Shoulders & Trapezius
Bradford Press (warm up) 2 sets x 20 reps
Standing Arnold Press 4 sets x 12,10,8,8
Single Cable Lateral Raise (behind back) 4 x 12 reps
Face Pulls (rope) 4 sets x 12 reps
Barbell Front Raise 4 sets x 10 reps
Dumbbell Shrugs 5 sets x 12 reps
Thursday Triceps & Biceps
Barbell Skull Crusher 4 sets x 15,12,10,8
Barbell Curls 4 sets x 15,12,10,8
Rope Extensions 4 sets x 12 reps
Dumbbell Bi-Lateral Hammer Curls 4 sets x 12 reps
Triceps Dips (lockout) 4 sets x 15
Concentration Curls 4 sets x 10 reps
Friday Legs & Calves
Leg Press 5 sets x 20,12,10,8,6
Hip Extensions (lifts) 4 sets x 12 reps
Front Squats 4 sets x 12,10,8,8
Single Leg Romanian Dead Lift 4 sets x 12 reps
Donkey Calf Raises 4 sets x 15 reps
Ahhhhh............I see that you are adding in more days........I should have known this would be a progressively harder/more intense regimen. ;)
-
im still in bed ::) lol
-
Post pics of yourself at 80 years old and see if you match wes from a decade ago, let alone today. ::)
BASTARD !!!!!!!!!!!!!!!!!!1111111111 LOL ;D
-
Ahhhhh............I see that you are adding in more days........I should have known this would be a progressively harder/more intense regimen. ;)
It gets a bit more difficult than that. Last 4 weeks are supersets and dropsets.
-
im still in bed ::) lol
Shrewd. Best to gradually ease into these things.
-
Shrewd. Best to gradually ease into these things.
:D
-
It gets a bit more difficult than that. Last 4 weeks are supersets and dropsets.
so you are saying a 280lb out of shape person
can do 4 sets of 15 on body weight dips
after other exercises
-
so you are saying a 280lb out of shape person
can do 4 sets of 15 on body weight dips
after other exercises
Nope.
-
Nope.
yeah i get that
nice trolling golem
-
so you are saying a 280lb out of shape person
can do 4 sets of 15 on body weight dips
after other exercises
I have this thing that will assist, so I should be able to get it done.
(http://i61.tinypic.com/5yyf75.jpg)
-
Shrewd. Best to gradually ease into these things.
Hahaa!
-
im still in bed ::) lol
Can you take creatine and caffeine that would help your workouts or would it mess with your meds.
-
Can you take creatine and caffeine that would help your workouts or would it mess with your meds.
would absolutely destroy my head based on experience
i cant and really dont want to take any supps
i want to do it on food and exercise alone
-
Good luck!
-
Good luck!
thank you much :)
-
would absolutely destroy my head based on experience
i cant and really dont want to take any supps
i want to do it on food and exercise alone
Really? No coffee? That's a huge bummer
-
Really? No coffee? That's a huge bummer
i havent had coffee in 10 years or so, i havent had caffeine in at least a year. I cant have anything that stimulates cause of my meds, and really i dont want to. Ive become addicted to not eating or drinking stimulants or junk. When my foods go up you will see Im a really clean eater.
My issues are i eat wayyyy too big portions. too late at night and am ridiculously lazy
-
i havent had coffee in 10 years or so, i havent had caffeine in at least a year. I cant have anything that stimulates cause of my meds, and really i dont want to. Ive become addicted to not eating or drinking stimulants or junk. When my foods go up you will see Im a really clean eater.
My issues are i eat wayyyy too big portions. too late at night and am ridiculously lazy
Good stuff, best of luck.
If you reach your goal, I'll donate $100 to my local animal shelter in your name
-
Good stuff, best of luck.
If you reach your goal, I'll donate $100 to my local animal shelter in your name
online man hug (no homo) :)
-
think I have drank coffee since I was 14 with only few week breaks
-
This routine is very similar to the workout that I am doing now but I am an experienced lifter, this is overkill for someone coming off a layoff I would not recommend it.
I'm coming off a layoff and do that PLUS and extra day along with some self imposed shock therapy on Saturdays. Sundays are really the only day I take off. I remember you agreeing in Basile's thread about the need to increase volume and decrease rest days.
It'll be very hard on him but maybe just what he needs. 'Easing' into things is just an excuse to be lazy. The only concessions I made was to using much much lighter weights than before. Although through necessity really :P
-
I think you should go with the Aaron Singerman/Genova diet: eggs, beef, mustard, and water. As much or as little as you want but nothing else.
-
Good luck on the challenge. I can't see eating "whatever" you want as being opposed to the traditional dieting food since what you want is to be in shape and certain foods are more conducive to weight loss. I do not agree with what Adam recommends but I staunchly agree with Adam when he says we have to take the stress and worry out of eating. Hopefully you will settle on perfect groove for your body type. Good luck
-
Good luck on the challenge. I can't see eating "whatever" you want as being opposed to the traditional dieting food since what you want is to be in shape and certain foods are more conducive to weight loss. I do not agree with what Adam recommends but I staunchly agree with Adam when he says we have to take the stress and worry out of eating. Hopefully you will settle on perfect groove for your body type. Good luck
He is eating very well. He had some fish, rice, peas bananas. These are things he likes to eat. I also like to eat those things. Its not like we are eating nothing but Twizzlers and Grape Soda.
-
My issues are i eat wayyyy too big portions. too late at night and am ridiculously lazy
Looks like you don't need anyone's advice. You've just posted your own answer to why you are fat.
-
He is eating very well. He had some fish, rice, peas bananas. These are things he likes to eat. I also like to eat those things. Its not like we are eating nothing but Twizzlers and Grape Soda.
But, its not about you is it? ::)
-
Slim down brother. Not just for the money. Health and good self body image are important.
-
Long time lurker here but huge animal lover. I'll be happy to donate $100 in your name to my local shelter if you can accomplish your goal. Hell, even if you don't achieve it, I'll still donate extra...the animals are worth it.
-
Good to have a dog when you are dieting, long walks (if that little cute gremlin of yours can do long walks) will have a positive effect on both of you.
-
Im 6 feet tall 275 pounds. My pics are around, im not too thin to say the least. An anonymous person ::) has offered me $5000 to go from 275 to 205 in 7 months. This will be paid $1000 for losing the first 23, $1000 for losing the next 23 and $3000 for losing the last 24. Im old, 48, lazy, duh, and on meds that are well known for making losing weight difficult. I cant take any supps due to the meds Im on so this is an all food/exercise mission. I need gps just to find where the gym was when i last went 2 years ago.
But shit, I'm gonna try my hardest cause a large chunk of what i win is obviously going to the humane society. So I either put up or shut up.
person has seen me on the scale and know the 275 is legit
You need to low carb it...I did and went from 400 to 200....
easy sample plan:
1. meal 1 4 eggs and water or protein shake if no time
2.meal 2 chicken salad or protein shake if no time
3. meal 3 steak or other meat of choice & veggie of choice
Notes: water for all meals, snacks can be almonds/nuts or protein bar/shake. supps should be the ech stack 3-4 x per day for energy, a multi and fish oil.
Workout: everyday: 1 hour cardio (HIT) plus weight circuit.
Good luck.
-
everyone telling me to eat eggs when multiple times i type i am allergic to eggs
-
everyone telling me to eat eggs when multiple times i type i am allergic to eggs
eggs bro. The key to diet is eating eggs.
On a serious note, my wife hates chicken and has been having great success eating seasoned, 99% lean ground turkey.
-
eggs bro. The key to diet is eating eggs.
On a serious note, my wife hates chicken and has been having great success eating seasoned, 99% lean ground turkey.
i loveeeeeeeeeeeee chicken
me and adonis will figure it out people just waste time typing,...nice to try and help but im not listening to 44 people
-
i loveeeeeeeeeeeee chicken
me and adonis will figure it out people just waste time typing,...nice to try and help but im not listening to 44 people
adonis is a clown
you should pm disgusted
-
i loveeeeeeeeeeeee chicken
me and adonis will figure it out people just waste time typing,...nice to try and help but im not listening to 44 people
Why cant you just PM each other then?
-
i loveeeeeeeeeeeee chicken
me and adonis will figure it out people just waste time typing,...nice to try and help but im not listening to 44 people
Good plan anyway, it's a bad idea to talk to getbig about dieting because if you listen to everyone you'll be changing your plan 10 million times.
Get a plan, stick with it. If it doesn't work, change it up down the road. But don't listen to every joe blow getbigger because what works for us may not work for you. If you just want to lose weight, Adonis is probably a good choice.
-
everyone telling me to eat eggs when multiple times i type i am allergic to eggs
Just stay the course with a steady hand at the tiller. You are doing great.
-
Good plan anyway, it's a bad idea to talk to getbig about dieting because if you listen to everyone you'll be changing your plan 10 million times.
Get a plan, stick with it. If it doesn't work, change it up down the road. But don't listen to every joe blow getbigger because what works for us may not work for you. If you just want to lose weight, Adonis is probably a good choice.
its like all the fat women who says "i have tried 100 diets and not one have worked" duh you fat stinky bitch thats the problem stay on one and you will loose the fat....fat peoples lack of disipline........