Discounts & Deals - Sign Up!
Progress & Goals
148.7 Lbs.
LEAN BODY MASS
28.3 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
If you still look cute at the end of your workout, you didn't train hard enough.
Motivation is what gets you started. Habit is what keeps you going.
We are what we repeatedly do. Excellence, then, is not an act, but a habit.
If it is important to you, you will find a way. If not, you’ll find an excuse.
If you always do what you have always done, then you will always get what you have always gotten.
My Nutrition Program View My Full Nutrition Program
Calories In & Calories Out
Intermittent Fasting & If It Fits Your Macros
High amount of carbohydrateas on lift days
Moderate amount of carbohydrates on rest days
High amount of protein on rest days
Moderate amount of protein on lift days
High amount of fats on rest days
Moderate amount of fats on lift days
Calculate your total daily energy expenditure and subtract five hundred for weight loss or add five hundred to bulk up.
My Supplement Program View My Full Supplement Program
You can trace every sickness, every disease, and every ailment to a mineral deficiency.
Multi-Vitamin - Daily
Fish Oil - Daily
Creatine - Daily
Beta Alanine - Daily
Protein/Casein - Meal replacement only
BCAA - Only if I train on an empty stomach
My Motivation Program View My Full Motivation Program
Strive for self improvement, not perfection.
Fear is what stops you. Courage is what keeps you going.
Outliers updated his workout program.
Motivation is what gets you started. Habit is what keeps you going. We are what we repeatedly do. Excellence, then, is not an act, but a habit.If it is important to you, you will find a way. If not, you’ll find an excuse.If you always do what you have always done, then you will always get what you have always gotten.
Outliers updated his nutrition program.
Intermittent Fasting & If It Fits Your MacrosHigh amount of carbohydrateas on lift daysModerate amount of carbohydrates on rest daysHigh amount of protein on rest daysModerate amount of protein on lift days High amount of fats on rest daysModerate amount of fats on lift daysCalculate your total daily energy expenditure and subtract five hundred for weight loss or add five hundred to bulk up.
Outliers updated his weight from 166 Lbs. to 177 Lbs., a 11 Lb. gain in 28 days.
Apr 2, 2013 | Like
Outliers Dymatize Transformation Challenge down, BSN Transformation Challenge next!
Apr 2, 2013 | LikeOutliers created a new BodyBlog entry "Day 84 of 84 ".
Day 84: Final Day RestComment: I can't believe it is finally over. It's picture day today. I have no idea what I am doing for the photos, in terms of nutrition or training. I will just be taking pictures from my phone. I will write about thoughts in my essay instead of here.
Outliers created a new BodyBlog entry "Day 83 of 84".
Day 83: Cardiovascular Training45 Minutes of LISSFull Body StretchOverall: 10/10Comment: Sweating like crazy still!
Outliers created a new BodyBlog entry "Day 82 of 84".
Day 82: Shoulders, Core & LegsRepetitions: Medium Volume & IntensityOverhead PressGood MorningAb CrunchRussian TwistObliques TwistSquatSeated Calve RaiseFull Body StretchCardio: 30 Minutes of LISSOverall: 8/10Comment: I felt a little pain in my left shoulder, otherwise it was a great workout. Almost there.
Outliers created a new BodyBlog entry "Day 81 of 84".
Day 81: Cardiovascular Training45 Minutes of LISSFull Body StretchOverall: 10/10Comment: I was sweating excessively today.
Outliers created a new BodyBlog entry "Day 80 of 84".
Day 80: Back & BicepsRepetitions: Medium Volume & IntensityDeadliftChin UpsPull UpsStanding Barbell RowShrugsBicep CurlsFull Body StretchCardio: 30 Minutes of LISSOverall: 9/10Comment: I had a little annoyance in my left shoulder joint even though I am taking it easy with the weights.
Outliers created a new BodyBlog entry "Day 79 of 84".
Day 79: Cardiovascular Training45 Minutes of LISSFull Body StretchOverall: 10/10Comment: The sauna was broken!
Outliers created a new BodyBlog entry "Day 78 of 84".
Day 78: Chest & TricepsRepetitions: Medium Intensity & VolumeBench PressIncline Bench PressSkull CrushersDipsFull Body StretchCardio: 30 Minutes of LISSOverall: 10/10Comment: It feels like I have finally balanced everything.
Visitor Comments
Outliers International chest day!!
Apr 8, 2013 | Like