Ok know it alls, oh brother

[ManBearPig...]

since everyone here's an expert....

august 21st (after vacation) i'm gonna start working out again after about a 3 month layoff (job, alcohol, etc. has been keeping me busy).

anyways, i was 215 (at 5'11") before i started "cutting" (meaning, not get as fat).  now i'm at 190.

so what's the best nutrition/lifting program to get me to say, 205 and lean? 

what are your top two recommendations?

no need to type anything too specific out.  i'd know most lifiting/nutrition programs by name, or i could google them, unless you've found something "groundbreaking, bro".

if there's a general consensus on anything, i'll try it out.  just looking for something new.

i love vince g.

[davidpaul]

since everyone here's an expert....

august 21st (after vacation) i'm gonna start working out again after about a 3 month layoff (job, alcohol, etc. has been keeping me busy).

anyways, i was 215 (at 5'11") before i started "cutting" (meaning, not get as fat).  now i'm at 190.

so what's the best nutrition/lifting program to get me to say, 205 and lean? 

what are your top two recommendations?

no need to type anything too specific out.  i'd know most lifiting/nutrition programs by name, or i could google them, unless you've found something "groundbreaking, bro".

if there's a general consensus on anything, i'll try it out.  just looking for something new.

i love vince g.

If you want to get back into the game, I'd go doggcrapp and start shitloading everyday.

[ManBearPig...]

If you want to get back into the game, I'd go doggcrapp and start shitloading everyday.

doggcrapp would be brutally opposite of what i'm trying to achieve (i.e. look good naked)

[JaggyShortBuff]

Move to training board...

[ManBearPig...]

Move to training board...

no.

i know how to train.  this isn't a "how do i nail my glutes?" thread.

[Jezebelle]

1 gram per lb of bodyweight of protein.

100 gram of carbs every day.

Do this and you will be lean as fook.

[Army of One]

no.

i know how to train.  this isn't a "how do i nail my glutes?" thread.

so what's the best nutrition/lifting program to get me to say, 205 and lean?

[Blockhead]

 Go to LifeTime Fitnes or XSport Fitness and hire one of their quality highly trained expert personal trainers.

[ManBearPig...]

ok dude, it's more of a poll.  god, is everyone this thick around here?

[ManBearPig...]

Go to LifeTime Fitnes or XSport Fitness and hire one of their quality highly trained expert personal trainers.

lifetime on old orchard brother!

brutal sauna!

[SS]

rinse the cock before you suck!

[ManBearPig...]

rinse the cock before you suck!

i get skullfucked now, much easier on the knees.

but seriously.

[Palpatine Q]

MY training philosophy:

If squats and deads make your hips and ass big, don't do them. You want to look like a bodybuilder,not a middle linebacker.

[ManBearPig...]

MY training philosophy:

If squats and deads make your hips and ass big, don't do them. You want to look like a bodybuilder,not a middle linebacker.

that's the line of thinking i just started a couple months ago.  i've been going more for "the pump" rather than "the pain, bro".

i don't want to look like a dickhead and do standing overhead shoulder presses, when i could achieve the same sitting down and lifting like a normal human.

[shiftedShapes]

You probably don't need to get to 205 to look good naked.  Unless you have a really big frame you would probably look best under your current weight.

Getting down to 8% bf (im talking about glute definition and etched striatus) will do a lot more to make you look muscular than bulking.

[ManBearPig...]

You probably don't need to get to 205 to look good naked.  Unless you have a really big frame you would probably look best under your current weight.

Getting down to 8% bf (im talking about glute definition and etched striatus) will do a lot more to make you look muscular than bulking.

i hear that.  there's just some parts (well, my back "width") that i'd like to be a little better.  plus my tits are as proportional on my body as lee priest's are on his.

anyone got anything nice to say about german volume training?

[Hedgehog]

If you're able to put some effort into it, HST is IMO a very good layout.

If you want some input after getting started and so forth, just lemme know.

Max-OT is also another good layout. And is much easier to get started with.

If I were to bodybuild myself, I'd do HST. And it's the protocol I currently like to base my recommendations on, the progressive load.

YIP
Zack

[ManBearPig...]

If you're able to put some effort into it, HST is IMO a very good layout.

If you want some input after getting started and so forth, just lemme know.

Max-OT is also another good layout. And is much easier to get started with.

If I were to bodybuild myself, I'd do HST. And it's the protocol I currently like to base my recommendations on, the progressive load.

YIP
Zack

i've done max ot for a couple years; great program and all, but i just got bored.
hst i've tried a dozen times since; for some reason just can't stick with it.

i think i'll give this gvt thing a try.

[shiftedShapes]

i hear that.  there's just some parts (well, my back "width") that i'd like to be a little better.  plus my tits are as proportional on my body as lee priest's are on his.

anyone got anything nice to say about german volume training?

I think you will see a lot of progress in lat width if you focus on pull ups and chin ups.  Do them 3 times a week mix up very heavy chins with some pull ups and you will see results.  I also like to do front lever pullups (this is like the dogg crap rack chin except you use abdominal strength to keep your body horizontal rather than an external support).

[Hedgehog]

i've done max ot for a couple years; great program and all, but i just got bored.
hst i've tried a dozen times since; for some reason just can't stick with it.

i think i'll give this gvt thing a try.

One thing you should remember when doing the gvt, is to make sure to start off with almost a ridiculous low weight.

Poliquin had a good article on the old GVT

The short rest between sets are key.

by the 7,8 set you will be starting to have trouble, if you do it proper.

As far as HST goes, I've seen the best results when excersises are kept to 8-9, and also do slightly different setup of the weeks:

skip the 15's

10's
1 week of 8's with the 10RM
5's
neg 5's or regular 3's with a HST style drop set (3+5+5)
Strategic Decondition
Seven weeks of training then a rest period

Seems to work good for most, particularly only being in the gym for 7 week straight, seems to mmake the training more focused.

YIP
Zack

[davie]

I didi HST before hedge year or so ago afetr u helped me set up program.
I am wandering if u can elaborate and lay out ur NEW HST layout without 15's etc?? I like what im doing now but i like learning about new techniques AND slight variations of old techniques.

davie

[stealth_swimmer]

doggcrapp would be brutally opposite of what i'm trying to achieve (i.e. look good naked)

Then why did you even post this if you already know how to train? Just add muscle size. DC training would be harsh if you are coming back from a layoff though. All you need to do is start training again.

[Jr. Yates]

yeah you sound like you need the advice but are too good to care. if you know what your doing why ask? do drop sets,super set drop sets,giant sets etc. you know what your doing so be creative.

[dan18]

Eat clean train smart and hard youve been over 200 before so you know what to do..












man 190 that sucks

[Bluto]

I'm trying to remember if this guy's been an asshole or not, I think I'll pass giving out advice.
Wouldn't feel right.