what do you think about my fitness routine??

[animal1991]

Goal:
-Get sub 10% (7-9%) body fat and maintain it.
-Improve overall fitness / athleticism

Diet:
-Diet will range between 2000-2400 calories with protein being between 150-200g a day. Remaining calories from 80% healthy food and the remaining 20% from "junk" food. (Basically IIFYM)
-Cheat day on Saturday
-One 24H fast a week, usually on Sunday

Training:
-Leg - Push - Pull on days Monday, Tuesday and Thursday. This includes some "conditioning work" such as tyre flips, box jumps, sledgehammer training etc...
-HIIT Post Workout for 15-20 min on the stationary bike. (10-15
 second high, 50-45 second low)
-Light jogging for 20-40 min on OFF days

My girlfriend will be doing the same, but of course her goal and diet will differ:

Goal:
-Get around 16-18% body fat and maintain it.
-Improve overall fitness / athleticism

Diet
-Diet will range between 1400-1800 calories with protein being between 100-150g a day. Remaining calories from 80% healthy food and the remaining 20% from "junk" food. (Basically IIFYM)
-Cheat day on Saturday
-One 24H fast a week, usually on Sunday

[SF1900]

There are WAY too many percentages and numbers for a diet/training routine. I would never stick to something like that.

[animal1991]

There are WAY too many percentages and numbers for a diet/training routine. I would never stick to something like that.

A bit simpler:
I'm gonna eat less, and move more

[SF1900]

A bit simpler:
I'm gonna eat less, and move more

GB approved.

[animal1991]

Looking to achieve these kinda physiques...

[Raymondo]

Looking to achieve these kinda physiques...

serious question: are you a moron?

[dj181]

calories too high, this wont work well.

the cheat day you dont do until youre at 7%.

and you dont do a cheat day in the first place, if anything, a big cheat meal once a week,followed by 24hr fasting.

for fucking fuck sake, why are ppl so lazy and always want something "cheatmeal" or some magic fatloss pill.

good post

[Tito24]

these guys have good builds but in reality usually they are far from impressive and short and small as hell.

[Nomad]

Goal:
-Get sub 10% (7-9%) body fat and maintain it.
-Improve overall fitness / athleticism

Diet:
-Diet will range between 2000-2400 calories with protein being between 150-200g a day. Remaining calories from 80% healthy food and the remaining 20% from "junk" food. (Basically IIFYM)
-Cheat day on Saturday
-One 24H fast a week, usually on Sunday

Training:
-Leg - Push - Pull on days Monday, Tuesday and Thursday. This includes some "conditioning work" such as tyre flips, box jumps, sledgehammer training etc...
-HIIT Post Workout for 15-20 min on the stationary bike. (10-15
 second high, 50-45 second low)
-Light jogging for 20-40 min on OFF days

My girlfriend will be doing the same, but of course her goal and diet will differ:

Goal:
-Get around 16-18% body fat and maintain it.
-Improve overall fitness / athleticism

Diet
-Diet will range between 1400-1800 calories with protein being between 100-150g a day. Remaining calories from 80% healthy food and the remaining 20% from "junk" food. (Basically IIFYM)
-Cheat day on Saturday
-One 24H fast a week, usually on Sunday

[Purple Aki]

I always do alright until I start the cheat meal malarkey. It soon turns into a cheat day, then a cheat weekend and before I know it I'm fatter than before gorging on junk food all week.

Bad times.

[animal1991]

why not have just protein powder and the rest of calories from junkfood?


as long its calorie dficit, one should be fine, yeah?

uh.no.

but feel free to try it

I did not say I'm gonna eat only junk. I said 80% clean 20% junk, and that won't be everyday. And by cheat day I don't mean BINGE, I mean eating what I like but in moderation.

[animal1991]

well, if thats the goal, let me tell you something.

none of these are 10%, they are lower than 7% most likely.


the one guy is basicaly in competition ready shape.lol.

none of them did any cheat days the last months before these pics, rest assured

What does 7-9% body fat look like then?

And how is calories to high? I mean 2400 is already pretty low in my eyes?

How would you cut calories any more then when you stall in fat loss?

I can remember you saying you start dieting at 1600 calories if I can remember correctly? Care to give me a layout?

And for my girl? I know you have said 600 or 800 but that sounds more like a crash diet to me? I don't want to damage her metabolism and let her balloon up after the diet.

Sorry if I sound arrogant, I'm not, just want your advice cause I know your knowledgable

[_bruce_]

these guys have good builds but in reality usually they are far from impressive and short and small as hell.

 

[animal1991]

I'm not worried about size at the moment, I just want to get ripped.

[dj181]

you gotta figure out a way to hype your metabolism and make it stay hyped

tabata works well, but you need to do real tabata, meaning all out effort

[animal1991]

you gotta figure out a way to hype your metabolism and make it stay hyped

tabata works well, but you need to do real tabata, meaning all out effort

Yes I understand increasing metabolism etc hence I included the HIIT. But diet still matters, and I don't understand how 2400 cals is too much if I do weight training 3x a week including HIIT and 2-3 low intensity sessions a week.

[dj181]

but you form of hiit isn't really hard enough

it should be at least a 1 to 1 ratio like 30 sec hard 30 sec easy

or even better is true metabolic training like AJ's old-style circuit training

[animal1991]

but you form of hiit isn't really hard enough

it should be at least a 1 to 1 ratio like 30 sec hard 30 sec easy

or even better is true metabolic training like AJ's old-style circuit training

Do you perhaps have a link to the article or can explain it?

[dj181]

Do you perhaps have a link to the article or can explain it?

an example would be chins til failure followed immediately be dips til failure followed immediately by leg presses til failure

and go thorough this whole process 3 or 4 times with absolutley no rest between exercises and cylces

it should be roughly 10 mins of continuous hard work, and if you do it right you will be lying on the floor in a breathless state for a good 5-10 min

also you can't do it more than twice a week, and if you can, then you didn't try hard enough

[deceiver]

What about my?

 - powerlifter routine (3x3, moderate volume, low reps, only one "pumping" exercise, weight progression, I start low)
 - 50mg prop eod, tren start at 50mg will increase to 100mg in future
 - 1kg chicken, 500-750g of vegetables, minimal olive oil and carbs rotating from 0 to 200gr of rice
 - hiit/tabata, but limited, strength is my main goal and even on tren it would be hard to hit pr on squats day or two days after tabata

Goal is to get sub10% and strong as fuck.

[Palpatine Q]

an example would be chins til failure followed immediately be dips til failure followed immediately by leg presses til failure

and go thorough this whole process 3 or 4 times with absolutley no rest between exercises and cylces

it should be roughly 10 mins of continuous hard work, and if you do it right you will be lying on the floor in a breathless state for a good 5-10 min

also you can't do it more than twice a week, and if you can, then you didn't try hard enough

that's the stupidest fucking thing I ever heard.  wind yourself twice a week for 10 minutes and you'll lose weight  

for most people, especially those trying to get IN shape, TWO CHINUPS is chins till failure you fucking imbecile, and their cardiovacular system isn't in good enough shape to get them into an aerobic state to train long enough at that intensity to derive any benefit.

Listen, you are a skinny little shithead and you have a shit build, L O fucking L at you acting like some sort of expert

how about RACK chins till failure, push-ups and walking lunges.  Your training knowledge is pathetic

where's those 6% BF ab pics?   

[deceiver]

that's the stupidest fucking thing I ever heard.  wind yourself twice a week for 10 minutes and you'll lose weight  

for most people, especially those trying to get IN shape, TWO CHINUPS is chins till failure you fucking imbecile, and their cardiovacular system isn't in good enough shape to get them into an aerobic state to train long enough at that intensity to derive any benefit.

Listen, you are a skinny little shithead and you have a shit build, L O fucking L at you acting like some sort of expert

how about RACK chins till failure, push-ups and walking lunges.  Your training knowledge is pathetic

where's those 6% BF ab pics?   

I'm fat weak slob.

I can do like 20 chins. Not perfect, not full chins, but still.

[WOOO]

I'm not worried about size at the moment, I just want to get ripped.

[Palpatine Q]

I'm fat weak slob.

I can do like 20 chins. Not perfect, not full chins, but still.

if you can do 20 chinups, you aren't weak by any stretch. most people trying to get in  shape can't do two real chinups

also what does "not full" mean, you crane your neck 20 times and not move ?

PS i doubt you can do 20 chinups 

[WOOO]

if you can do 20 chinups, you aren't weak by any stretch. most people trying to get in  shape can't do two real chinups

also what does "not full" mean, you crane your neck 20 times and not move ?

PS i doubt you can do 20 chinups 

i'm loving the under hand pull ups to the sternum that donny convinced me to try... kick ass