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Workout Bros: Need serious fitness advice
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Date: January 22nd, 2018 3:41 PM Author: costumed church 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
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Date: January 22nd, 2018 3:41 PM Author: apoplectic godawful dopamine lift weights, do meth all night. (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35211300) |
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Date: January 22nd, 2018 3:42 PM Author: beady-eyed charcoal location how bout fitness cock in your ass (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35211307) |
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Date: January 22nd, 2018 3:42 PM Author: talented indigo national security agency address (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35211314) |
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Date: January 22nd, 2018 3:59 PM Author: Dashing heaven (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35211428) |
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Date: January 22nd, 2018 6:37 PM Author: Unholy native goyim (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35212681) |
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Date: January 23rd, 2018 12:23 AM Author: Azure sexy national (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35215233) |
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Date: January 23rd, 2018 12:24 AM Author: Vibrant kitchen (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35215239) |
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Date: January 23rd, 2018 12:25 AM Author: Wine Preventive Strike (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35215249) |
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Date: January 23rd, 2018 1:30 AM Author: mind-boggling maize den voyeur (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35215433) |
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Date: January 23rd, 2018 11:59 AM Author: Galvanic Ruddy Spot sustained lols (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35217272) |
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Date: January 23rd, 2018 6:39 PM Author: talking amber faggotry selfie (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35220491) |
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Date: January 23rd, 2018 6:43 PM Author: stirring outnumbered abode macaca (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35220516) |
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Date: January 23rd, 2018 7:02 PM Author: Orange senate eyy (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35220681) |
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Date: January 30th, 2018 2:45 AM Author: Twisted bespoke stain 180 (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35275215) |
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Date: January 22nd, 2018 3:42 PM Author: mischievous corner Not possible in a natural and sustainable way.
Let do with where at now in terms of BF, and add some muscle. |
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Date: January 22nd, 2018 3:48 PM Author: costumed church please recommend an intense beginner program (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35211360) |
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Date: January 22nd, 2018 3:50 PM Author: mischievous corner Beginner, do a 5x5.
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Date: January 22nd, 2018 3:53 PM Author: costumed church can I add some bro elements to this? (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35211388) |
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Date: January 22nd, 2018 3:55 PM Author: Dashing heaven If your primary goal is aesthetics ignore the mark rippetoe 5x5 strongfat bullshit (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35211406) |
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Date: January 22nd, 2018 3:57 PM Author: costumed church please recommend a routine (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35211418) |
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Date: January 22nd, 2018 4:02 PM Author: Dashing heaven https://www.bodybuilding.com/fun/hst1.htm
reading material
https://www.bodybuilding.com/fun/wotw39.htm
workout suggestions |
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Date: January 22nd, 2018 8:33 PM Author: rambunctious wonderful gas station These necessitate a prerequisite level of strength and size to be effective; better for a beginner to integrate a good bit of heavy work first. (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35213591) |
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Date: January 22nd, 2018 4:05 PM Author: Maniacal confused queen of the night Are you asking permission to do curls? (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35211480) |
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Date: January 22nd, 2018 3:45 PM Author: swashbuckling cyan psychic business firm Lift heavy. 5x5. Get your 1g protein/pound Maintain ~500 cal deficit |
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Date: January 22nd, 2018 3:47 PM Author: mischievous corner Long term this will kill his hormone levels. Only makes sense for a short term cut. (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35211343) |
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Date: January 22nd, 2018 3:48 PM Author: swashbuckling cyan psychic business firm Well losing 10 pounds isn't exactly a "long term" goal now is it? (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35211352) |
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Date: January 22nd, 2018 6:20 PM Author: rambunctious wonderful gas station (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35212597) |
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Date: January 22nd, 2018 3:46 PM Author: Exciting nudist meetinghouse u want us to believe you are 190lb shredded? lol faggot. (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35211337) |
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Date: January 22nd, 2018 3:47 PM Author: costumed church maybe not shredded, but I am 198 rn with some abdominal definition. (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35211345) |
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Date: January 22nd, 2018 3:47 PM Author: grizzly deranged pit fasting/time-restricted eating...try to keep all eating&drinking within an 8-10 hr period every day, go easy on the carbs, do this while doing maintenance lifting/cardio (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35211347) |
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Date: January 22nd, 2018 3:50 PM Author: mischievous corner (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35211367) |
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Date: January 30th, 2018 2:46 AM Author: slate lay love of her life Loling at your moniker any time I see it (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35275218) |
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Date: January 22nd, 2018 8:29 PM Author: rambunctious wonderful gas station CR, although this takes some discipline to produce good results. (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35213554) |
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Date: January 23rd, 2018 12:00 AM Author: Appetizing Foreskin Intermittent fasting is sooo cr (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35215129) |
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Date: January 22nd, 2018 3:48 PM Author: Flesh center laser beams no flame: you need to hire a bodybuilding nutritionist to nail down your macros. i'd bet you probably are under eating which is causing that stagnation (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35211362) |
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Date: January 22nd, 2018 8:29 PM Author: rambunctious wonderful gas station if you have money, do this and one of the programs I recommended below. (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35213550) |
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Date: January 22nd, 2018 3:53 PM Author: Dashing heaven 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 |
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Date: January 23rd, 2018 7:49 AM Author: Appetizing Foreskin Last paragraph first sentence is totally wrong. This is likely to happens UNLESS special conditions apply (you’re a highly advanced lifter). (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35215991) |
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Date: January 22nd, 2018 3:59 PM Author: Infuriating Excitant Cruise Ship Clown 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. |
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Date: January 22nd, 2018 6:22 PM Author: rambunctious wonderful gas station Pretty cr, but I wouldn't run a calorie deficit for the first two weeks. Try what you think is maintenance, then slowly drop calories. (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35212608) |
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Date: January 22nd, 2018 6:36 PM Author: costumed church does leangains have a proscribed lifting plan tho. Can't really find a workout on the site (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35212679) |
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Date: November 20th, 2021 7:30 PM Author: startled sneaky criminal looking for the original routine you posted bro (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#43480293) |
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Date: January 22nd, 2018 6:30 PM Author: Olive brethren Starting strength. 5x5 Olympic lifts. (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35212646) |
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Date: January 22nd, 2018 8:20 PM Author: rambunctious wonderful gas station 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. |
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Date: January 22nd, 2018 11:50 PM Author: costumed church forgive my ignorance, but for routine 2 in your posted plan, do you go Strength A -- Strength B -- Volume A -- Volume B on a 4 day rotation with one day of rest in between? 3 days per week (MWF)? Seems like a lot of bench press, every workout, no? (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35215050) |
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Date: January 23rd, 2018 12:22 AM Author: rambunctious wonderful gas station 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. |
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Date: January 23rd, 2018 12:27 AM Author: costumed church Copy. Gonna start this asap as well 60 minutes of LISS on off days. Is that too much cardio? (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35215254) |
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Date: January 23rd, 2018 12:59 AM Author: rambunctious wonderful gas station No, but it'll be an adjustment because you're gonna be damn sore. And you're gonna need to eat a lot to ensure you're recovering enough. What's current calorie intake? (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35215343) |
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Date: January 23rd, 2018 7:02 PM Author: costumed church Gonna use your plan but only 3 days per week, MWF. Cardio TuThSa. Rest Sunday. (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35220679) |
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Date: January 23rd, 2018 12:31 AM Author: costumed church one other thing, supplement recommendations? (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35215277) |
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Date: January 23rd, 2018 1:27 AM Author: rambunctious wonderful gas station 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. |
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Date: January 23rd, 2018 9:54 AM Author: costumed church Thanks. Thoughts on Patrick Arnold's products ur-spray and 7-spray?
http://prototypenutrition.com/ur-spray.html
http://prototypenutrition.com/products/7-spray.html
For reasons that arent important, I have ready access to both products. Dont know much about either but I do know PA is legit as fuck. |
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Date: January 23rd, 2018 11:29 AM Author: rambunctious wonderful gas station Arnold is certainly a credible chemist; that doesn't preclude him from making money from snake oil. This looks like bullshit, but there's probably no harm in using it if it's no cost. Everything I listed above will certainly be more helpful. (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35217034) |
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Date: January 23rd, 2018 12:08 AM Author: provocative french chef theater stage (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35215155) |
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Date: January 25th, 2018 12:33 AM Author: costumed church how long to stay on the full body program? (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35232024) |
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Date: November 20th, 2021 7:31 PM Author: startled sneaky criminal brother do you still have the original program you linked above? The one currently on the google sheet is different. (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#43480299) |
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Date: January 23rd, 2018 12:30 AM Author: Vivacious Mediation Patrolman for a smaller amount of weight like that, just do a 3-day fast and go from there. (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35215273) |
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Date: January 23rd, 2018 10:00 AM Author: Carmine Hot Set 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 |
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Date: January 23rd, 2018 11:09 AM Author: costumed church But where to find all this illegal shit? (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35216939) |
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Date: January 23rd, 2018 11:17 AM Author: Dashing heaven do not use steroids recommended by some pumo with baby nuts and gyno tits (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35216969) |
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Date: January 23rd, 2018 11:27 AM Author: Carmine Hot Set we’ve had this debate already. you can believe this if it makes you feel better at night though. but look into why exactly one would take arimidex and hcg. you sound like a buffoon. (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35217022) |
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Date: January 23rd, 2018 11:29 AM Author: rambunctious wonderful gas station fucking CR. (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35217037) |
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Date: January 23rd, 2018 11:32 AM Author: Carmine Hot Set 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 |
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Date: January 23rd, 2018 11:36 AM Author: Carmine Hot Set this is the most valuable post in this entire thread by a multiple of 40 (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35217085) |
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Date: January 23rd, 2018 6:38 PM Author: costumed church Do the gains evaporate after the cycle though? (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35220480) |
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Date: January 23rd, 2018 6:40 PM Author: Carmine Hot Set Not all of them. With good post cycle therapy you’ll retain significant gains and your natural test production will return as strong if not stronger
It’s a clear net positive.youll look like a god for 3 months and significantly better than baseline while you cycle off |
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Date: January 30th, 2018 2:34 AM Author: Concupiscible property spin, ratfucks (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35275184) |
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Date: January 23rd, 2018 11:20 AM Author: yellow area famous landscape painting I also recommend a 5x5 heavy lifting AT FIRST, and then once your gains plateau, switch to more isolation movements (will prob take like a year). Make sure your ego doesn't get tied up in how heavy you are lifting. That is how injuries happen, and lifting injuries suck. (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35216987) |
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Date: January 23rd, 2018 11:30 AM Author: sepia gaped multi-billionaire fat ankles Don't listen to the 5x5 shit. Sounds like you need a month of Insanity or some other cut program. If you have muscle hiding under fat, adding more muscle won't make you look more ripped, it will have the opposite effect. The last 10 lbs are very stubborn. Do insanity plus something like an ab ripper X 5x a week and you will lose it. (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35217048) |
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Date: January 30th, 2018 2:26 AM Author: rambunctious wonderful gas station (185 1rm bencher) (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#35275158) |
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Date: November 20th, 2021 8:11 PM Author: Dashing heaven Cool to see Mark rippetoe and his alts repeatedly plugging 5×5 back in 2018 (http://www.autoadmit.com/thread.php?thread_id=3867569&forum_id=2#43480461) |