Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
Single Body Part per day, five days a week. High volume, low reps...
Flat Bench, Incline Press, DB fly's/Dip's superset. 5-7 sets of each, heavy weight 4-6 reps
2 minutes rest between sets
Weighted chin ups (50 lbs), lat pull downs, lying barbell rows, seated rows. 5 sets of each 4-6 reps
2 minutes rest between sets
Wednesday legs: In the beginning I did 6 sets of squats (heavy) and 4 sets of deads (light) along with ham curls, extensions etc...but due to my back injury, I dropped the deads and squats and substituted 1 legged leg press, and isometric stuff like wall squats and 1 leg wall squats. Had to improvise...12-15 reps, lighter weight or no weight depending on the exercises
Overhead presses at first but had to substitute because of pressure on my low back again, so i did front raises, side raises, rear raises, cable face pulls...5 sets of each, 8-10 reps
Super set Bi's and tri's...did barbell curls, preacher curls and incline DB curls, 3 sets of each...then skull crushers, rope pressdowns, and dips
If I was strapped for time...30 seconds rest per set, lighten the weights, and superset whatever I can...
My Nutrition Program View My Full Nutrition Program
Intermittent Fasting for fat loss...once down to sub-9-10% body fat, switch to 6-7 smaller meals per day, upping the calories...
Fasting is something that is hit or miss with some people...there are school's of thought about NEVER skipping a meal due to fear of starvation mode, etc...and there are the other side who say intermittent fasting is the ONLY way...I fall in between these two...I tried intermittent 16 hour fasts and it worked for me. So I'm a believer. It may or may not work for you, but give it a try and see for yourself!
Here is what I did/sometimes still do:
Stop eating by 8:00pm...then don't eat again until 12:00pm the following day. Esentially you are skipping breakfast and a mid-morning snack. For me, that was approximately 1,000 calories I wasn't eating. That defecit allowed me 1 of two things...it put me in the mode of using body fat for fuel, or allowed me to enjoy certain foods I like or drinks that are higher in calories. It is a great way to enjoy your life without worrying about calorie intake and it is a great way to drop bodyfat quickly.
Once eating again at 12:00pm, you have an 8 hour "feeding" window until 8:00pm...get 2 or three meals in there. If two meals, you can eat more calories per meal (which is what I like!) I'd eat 1,000 calories at noon, which kept me full for a long time, then I'd eat 500 to 800 calories around 7:00-7:30pm)...if I ate 3 meals, I'd eat 800 calories at noon, then two more 500 calorie meals before 8pm...
Another thing was I would workout in the morning and keep on fasting til noon...no post workout shake or anything. Research has proven that as long as you resistance train muscle mass will be retained for quite sometime before it is used for fuel. I only do that for up to 6 weeks to prevent muscle wasting and it works for me. I've even gained muscle size doing this!
I don't caount protein, carbs or fat intake, just calories and try and get each of those macros at every meal. Give it a shot...it worked for me!
My Supplement Program View My Full Supplement Program
Pre-workout, protein powder, and creatine
I've tried loads, and loads, and loads of supplements since college and the three I have listed above are what work the best for me. Everyone is different, but these things help me get a little bit of an edge.
Pre-workout is the biggest factor in my training. I get up at 3:45am to train by 4:15am and without my pre-workout, it would be tough/impossible to push myself...My top pre-workout supp is: Jack3D Micro. I don't care about a 'pump" pre-workout because I get one anytime I workout so I am looking for a pre-workout that gives me incredible focus and energy and this works quick, which is what I need.
Protein powder is a life send because it is quick and doesn't require me to cook anything:) I like Optimum Nutrition Choclate mint Whey protein mostly, but if I'm running low and haven't ordered more due to money constraints, I head to Walmart and buy the Body fortress Brand Chocolate and it does the trick.
And creatine...I use bb.com's Creatine Micronized. I've experimented without it and then compared with it and YES it does work. My strength goes up at least 5-10 pound everytime I cycle on it and it helps with size. Monohydrate gives me stomach bloat and gas and micronize complete dissolves that. I do a loading phase of 27 grams per day for a week, then take 12.5g daily for 3 weeks...then take a week off and do the same cycle again. After those 8 weeks, I take 2 weeks off then repeat. Seems to do the trick pretty well and I don't lose any strength or size when off of it.
And that is my supplement Program :)
My Motivation Program View My Full Motivation Program
The feeling after a workout keeps me from quitting, various fitness quotes, and the crazy desire to want to get better and feel better...
"The world ain't all sunshine and rainbows. It's a very mean and nasty place and I don't care how tough you are it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain't about how hard ya hit. It's about how hard you can get it and keep moving forward. How much you can take and keep moving forward. That's how winning is done! Now if you know what you're worth then go out and get what you're worth. But ya gotta be willing to take the hits, and not pointing fingers saying you ain't where you wanna be because of him, or her, or anybody! Cowards do that and that ain't you! You're better than that!" Rocky Balboa