This is kind of why I hate 28 day programs or however many days. This shit takes time, way longer than 30 days to make serious changes. Fuck, I "dieted" for nearly 6 months to start this year. I was about as consistent with my diet as you can be, tracked almost every calorie. That's how long it took me though, now granted I lost 40+ pounds but the point stands, this stuff is a long game.
this is almost exactly what I did with this program. The base program called for a lot more protein, but I cut it back to about 1g/lb. The training portion of the program was a little extreme. It involved training twice a day - one heavy workout (8-10 reps) in the morning and the same basic workout in the evening, but this time with 20-30 reps and less rest in between. For chest that works out to 110 sets per day, with giant sets and drop sets.
I wasn't really looking for a lifetime type change in 28 days. Just a different program. I've been working out on and off for a while, and just wanted to delicate myself to doing something for a period of time. I'm taking a week off and I'll get back to the grind. I'd like to find what works best for me, mostly with diet. This helped me get a little more disciplined, I proved to myself I could do it at least
the original plan is 6 protein shakes @ 50g each, so 300g of protein, and in addition 1 clean meal, so it was probably more like 350-400g a protein a day + veggies with that one meal. I changed it a bit to each shake being 25g, and including one clean meal and one clean snack, basically.
You were eating very, very few carbs. Let's say your maintenance is 3,000 calories. You eat 2,500 a day to be in a 500 cal/day deficit. Over a week that's 1lb. Out of those 2,500 calories, eat your BW in protein, so for the sake of discussion we'll say 200g. Limit your fat to say 25% so 69g of fat. The rest should be carbs which is 270g of carbs.
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cheap enough to get me to finally pull the trigger on some. back to squatting 3 days a week so I can justify it. do you change shoes to run or do circuit cardio afterwards? I'm new here
You won't want to wear these for anything other than certain lifts. I wear my chucks to the gym and wear those unless I'm doing a movement when I need my Adipowers... conventional deads and bench press. I don't do cardio. If I did, I would change into my Brooks.
I need an NFL sized locker for all the different shit I should bring to the gym. Instead I just make several trips out to the truck.
vanilla gorilla? fuck crossfit? is he trying to see how many people can offend at once? (I'll take 2 please)
Progress pics are pretty worthless.. Different lighting, different food in your stomach, different time of day, slightly different camera angle, etc. I'd be more interested in the greg plitt train before/after pics
My buddy is an IFBB card holder and claims he was vanilla gorilla before Eric. I don't know a single thing about it other than he gave me a shirt. I'm not sure if he's unaware or if this is an overt "fuck you." He's pretty plugged in so i guess he's just not gonna give a fuck.
I appreciate you saying something. I'll bring it to his attention. Tom Platz was his mentor so he's a good 10 years or so ahead of Eric's time. Then again, Platz and Demayo both claimed the nickname quadzilla... But neither tried to start a company with that name.
Neither would I. But I'm also not 275 with a 6 pack and a couple of decades of bodybuilding on my resume.
Having a #bLeSsEd Friday. Ordered a tub of ON whey from Amazon. They shipped it through the USPS and they said it was undeliverable. When I called them, they said they lost it so Amazon shipped me a 2nd tub. This was about 2 weeks ago. I just got an email from USPS saying they are trying to deliver the original package. So I'm getting 10 pounds of protein for the price of 5.
After hurting my shoulder sometime around early February, I think I can finally say that I am back to full strength and possibly at my strongest ever on the bench. Hit 270x4 paused bench today and still had some left in the tank, I think my previous PR near that weight was 275x5 touch and go. Lately I've been doing just a couple heavy sets, and then doing a ton of volume with light weight. And also doing a ton of back/rear delt volume as well.
What should I do if I want to add some muscle to my frame and I haven't picked up a weight or been inside a gym like 6 years?
Hey guys, coming up on a year now. I'm well aware I have a lot to work on still.... I have six weeks before Nebraska plays at Miami and all my friends come down here and we party at the beach. Tell me how to get rid of this last bit of gut. I hate cardio btw, but do 2.25 miles per day on elliptical on level 14. Btw, I don't ever go out with my shirt off, so I'm a little nervous about posting this pic. It should be noted, I have very broad shoulders and a wide chest, so I'm never going to be skinny or rocking a six pack and I understand that.
There are guys that are 275+ pounds that have legs as wide as your chest walking around with deep six packs. You absolutely can have visible abs, but your diet has to be solid. "Abs are made in the kitchen". Keep lifting weights, keep eating right, eat enough protein, eat enough carbs. Cut out shit that isn't helping you get to your goal. It'll come.
I think I forgot to mention in my last update that I went to the doctor a couple weeks ago and for the first time in years my blood pressure was normal. So that's good, obviously. More important that any muscle tone considering my family history. Thanks for all your tips and advocate in here, I don't always post but I do read.
You can absolutely have a six pack if you want it. I was your size and I got one and it more or less sticks around once you get it. Stay the course and keep on with your diet and workouts and it's absolutely possible. I was 240 when I started taking shit seriously. It's been 7 years now that I've done it and my only regret is I didn't do it when I was younger. If you wanna drop some shit quick you gotta sweat. Wear a sauna suit and hit some 45 minute cardio in it. If you have access to an actual sauna get in there after a workout and cardio and do step ups on the bench for 10 mins. If you wanna go old school, slather your midsection with Preparation H Gel and wrap yourself in Saran Wrap before you go to bed.
Pick a 5x5 program and stick with it. I was 30 when I started working out and now I'm by no means impressive but my bench is over 2 plates for reps and my squat is over 3 plates. When I started it sounded impossible. 5 lbs at a time. You will get there if you stay focused.
Felt a sharp pain in my elbow doing heavy deads today and now it hurts like hell when I straighten my arm, guess I will be sticking to cardio for a while. Goodbye sweet gainz.
Got 130 on standing overhead press x8 on my last set today. No assist just strict shoulder and arms (from legs). Deadlifts tomorrow
It's what body builders would do back in the day before shows and whatnot. There is nothing scientific to back it up and it's probably just snake oil but in theory I guess it's supposed to draw out any water weight while you sleep in it. I think it's the Saran Wrap making you sweat. Not sure if the preparation H does anything but always heard to slather it on you before hand and to use the gel cause it doesn't stink.