Workout Bros: Need serious fitness advice
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Poast new message in this thread
Date: January 22nd, 2018 3:41 PM Author: electric kitty
Over the course of 3 months I've gone from 250 to 200 with insane dedication to diet and exercise (ie hard cardio with no lifting). I look pretty fucking good right now and have a decent amount of muscle mass from when I used to lift regularly in the past but I still have about 10 pounds of stubborn flab to lose in order to get truly ripped.
I'm lean enough now where continuing with a caloric deficit and just cardio is going to start cutting muscle. I also want to start lifting again for overall aesthetics and to boost my metabolism.
I need a program that lets me continue to lose the last bit of fat and yet lets me build or at least maintain the muscle I have. Give me some advice faggots
(http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35211293)
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Date: January 22nd, 2018 3:42 PM Author: Anal love of her life
Not possible in a natural and sustainable way.
Let do with where at now in terms of BF, and add some muscle.
(http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35211313) |
Date: January 22nd, 2018 3:45 PM Author: wonderful effete meetinghouse
Lift heavy. 5x5.
Get your 1g protein/pound
Maintain ~500 cal deficit
(http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35211335) |
Date: January 22nd, 2018 3:53 PM Author: Demanding brethren
you have already lost plenty of muscle mass if you lost that much weight without lifting.
hard lifting + adequate protein + caloric deficit = muscle-sparing fat loss
there's no special formula needed to neutralize the "stubborn flab" on your belly. It's just the location where fat of last-resort is stored, and your body won't burn it until reserves stored elsewhere are largely depleted
you also cannot lose fat and build muscle at the same time, as you probably know, unless special conditions apply (you're a very beginner weightlifter or you're on roids). Bodybuilders cycle between phases of "build muscle" and "lose fat" and when repeated enough times you have built a lot of muscle and burned a lot of fat
(http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35211391) |
Date: January 22nd, 2018 3:59 PM Author: jade mewling son of senegal set
always liked martin berkhan (sp?) From leangains.com for maintenance and long-term, incremental muscle gain. not big on intermittent fasting myself but the reverse pyramid method he espouses has always been psychologically easy for me to stick to while allowing me to push the weights up over time (as opposed to linear programs like strating strength or Texas method, which I always burned out from after two months).
if you're completely new to weight training I'd do starting strength for 2-3 months at whatever caloric deficit you can handle. You can progress on these nookie programs for a while while still losing weight because you're so untrained. once it gets really hard, transition to reverse pyramid, sticking with the big lifts and accessories, for maintenance.
(http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35211432) |
Date: January 22nd, 2018 8:20 PM Author: dead menage
1. Start a program with heavy compound 5x5 lifts, and high volume accessories. This workout that I wrote does the trick very well: https://docs.google.com/spreadsheets/d/1BTzyUXEKyp8ncRfbz6qqjtvmDeChMVZOuwUzkk3K5PM/edit#gid=0
If you're uninterested in that one, do AllPro ( http://forum.bodybuilding.com/showthread.php?t=155009423 ) but substitute regular deadlift for the stiff leggeds, and cable crunches for the calf raises, and add 3*5 bench, along with alternating 3*5 squat/deadlift.
2. KEEP DOING YOUR CARDIO. This is not only important for you to drop the fat, it's also highly beneficial for your work capacity as a lifter and athlete. Cardio should happen on lifting off-days, or on non-legs days if you go with a split routine.
3. What's your diet like? High carb? Low carb? I'm not going to recommend one over the other because I've done multiple variations of each and success has been tied far more closely to dieting discipline, rather than diet choice; several different diet types will work and idk your medical history, disposable income, or lifestyle. However, you should do some research on dieting, particularly looking at what IFBB pros will use to cut in the early phases of show prep. Also ensure your goals are realistic; you're not gonna be able to sustain super low bf% or a super low-fat diet, as you'll begin to destroy your endocrine system (hormones), as well as begin storing water on your organs, which is horrible for you. Additionally, when you start this lifting routine, you should eat heavily (in comparison with what you've been doing) for two weeks. I'm talking 200 calorie surplus and 1g of protein/lb of bodyweight. Then, begin decreasing calories while maintaining protein. This probably looks like cutting carbs. See where you are after a month of slow cutting. If you're still unsatisfied, look at contest prep diet programs and find one that fits your life well; just don't try to take it past 10%bf.
4. This post has some helpful advice for a beginner: http://www.autoadmit.com/thread.php?thread_id=3850805&forum_id=2#35093641
Congrats on the fast progress you've made. Keep working, and be patient. Lifting is a longterm game.
(http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35213450) |
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Date: January 23rd, 2018 12:22 AM Author: dead menage
Routine 2 should be done Strength A, Volume A, Strength B, Volume B. 4 day rotation, one rest day in between each.
You'll notice these are full-body workouts. I think having beginners do both squats and deadlifts on the same day is probably bad for their form, as well as more than many can handle. Otherwise, you'd be doing all three each day (many full body routines prescribe this). You'll see that you also train legs and arms and back every workout day. This is designed to maximize frequency for nattys.
Full body routines are great for beginners to build the beginnings of a foundation. At some point, you'll no longer be able to squat and deadlift, or bench press on consecutive days. You'll also need to increase training volume to effectively stress your muscles into growth, which will require you to spend more time on each bodypart, necessitating a split. Until that point, this is the best way to maximize beginner growth. So yes, it's a lot of bench. And also a lot of arms and legs and back (although it's really not that much from a sheer volume perspective). Nattys have a shorter elevated protein synthesis window than enhanced lifters, and thus should train each bodypart more frequently than typical bro splits, but with less volume. This routine maximizes your strengths as a natty beginner.
(http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35215229) |
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Date: January 23rd, 2018 1:27 AM Author: dead menage
If you want a laundry list, here you go, but as long as you're getting zinc, fish oil and vitamin D, you can live without the others:
30mg zinc/day
5g fish oil/day
4000iu vitamin D/day
250mg magnesium glycinate/day
500mg potassium/two days
5g L-arginine/day
5g creatine/day (don't worry about loading)
FOOD.
Food is the most important item on that list. 1-2g protein/lb of bodyweight is necessary for you to maximize growth. Forgo everything but zinc and vitamin D, eat well, and you'll be fine. The others are helpful, but not essential.
(http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35215427) |
Date: January 23rd, 2018 10:00 AM Author: Lascivious spruce voyeur
16 weeks of 500mg of testosterone ethanate/ .5mg of arimidex EoD/ 250mg HCG per week. practically non-existent long term risk if executed correctly.
cue the reefer madness-like fear mongering from “all natural” fetishizers
(http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35216532) |
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Date: January 23rd, 2018 11:32 AM Author: Lascivious spruce voyeur
1. Read a book titled “Anabolics” by William Llewelyn (available on amazon kindle).
2. two options: pharma grade drugs plus blood testing via anti aging clinics (they’re pervasive just google) or high quality ugl testosterone (incredibly cheap and easy to make by well run and respected labs) coupled with pharma grade hcg/adex. try steroidsourcetalk.net.
if you’re too lazy enough to educate yourself on risks/considerations/protocols/training/nutrition given the resources i’ve identified, you’re not ready to fuck with your endocrine system. but the effort is well worth it. these fucking idiots are using 19th century steam engines when turbocharged jet engines are around
(http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35217062) |
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