Top stuff will look into that programme not gonna lie does seem hella solid lol, n ill still keep my 5 day legs push pull push pull session on the table too. Just want to add ive been adding bit of calories again had a cheat ish meal on wed and i was a pound lighter on thursday, im sitting at 11.7 1/2 stone comfortably past 2 days and ive lowered cardio to 30 mins now, really confused lol but whatever it is seems to be working lol
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Your body is a furnace right now. Same happened to me when I was lean. Youāre in a good spot now, and obviously the slow increase is working so I wouldnāt change a thing. After a while youāll get a pretty good idea of how your body responds to different things.
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Hi guys
Just a little update, weight is stable all week at 11.8 1/2 stone , ive been eating abit of junk lately i missed chocolate n biscuits so much lol. Ive dropped down daily cardio to 30 mins and still doing my same weights routine. My daily calories all week on average have been about 1600ish, powers goiing up on my lifts and im flying out for a week next wednesday , so i wont be training weights as such but do you still recommend that i do my AM 30 mins cardio as most likely ill be eating so much food and dont want to get fat lool. Plus side is a week off weights is good so when i come back from holiday ill be ready to lift again 
Because your calories are still really low, going away and suddenly eating a lot more for a week could cause some issues. I wouldnāt worry about cardio or training at all unless you want to do it, and instead enjoy yourself and donāt go absolutely nuts with the food.
What could be good is getting through something like 50 pushups, 100 air squats, 50 lying leg raises and 25 inverted rows or pullups every day.
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Hi
Ill try not to go crazy with the food , ill be eating alot of grilled meat but my weakness will be dessert lol. I can do fast am 20 mins cardio with what you mentioned above , something like
20mins cardio
50 pushups,
100 air squats,
50 lying leg raises
25 inverted rows
45 dips
Every morning, this will still give me a break from weights for a week and still keep blood flow to my muscles and make my heart rate jump lol. Then when i get back ill be fresh to start my 5 day weights routine?
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If thatās something that wonāt ruin your holiday by all means do it. Even every second day would probably be enough.
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I think thatās kinda the key. Enjoy yourself
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Agreed guys , thankyou, got 2 more days of work then then time to enjoy .
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Hi guys
Im back from my holiday and boy did i go all out lol, i did manage to do 3 days of am cardio and the above bodyweight exercises.
I was at 11.9 when i left and this morning i was at 12.3 LOL. So ive decided next to weeks i will drop my calories to 1600 , cut out all sugar etc no cheat meals and 30 mins am cardio which hopefully should bring me down to base level maybe around 11.12 and then i will lower my cardio and slowly increase my calories upto maintenance, would this be the best approach?
No, this would not be a good approach.
Picking up right where you left off before the holiday would be a better idea.
The best thing you can do is get away from this quick fix mindset and work with a long term plan that is sustainable. You are highly unlikely to achieve anything worthwhile by using band aid fixes like extra cardio, super low calories, etc.
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Gotya , good thing is my weight today was 11.13 so most of the water has dropped and i gather ive added 2 to 4lb of fat which will burn off as im still building upto my maintenance calories. From tommorow i will start where i left off , which was around 1800 cals a day and doing 20 mins cardio only. Hopefully i can stabilise with less cardio and maintenance calories around january time and keep it there till my body adjusts . Thanks bro your always giving me advice on here
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Not to speak for him, but itās fun to give advice when itās applied!
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Itās what weāre here for
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Upto to 2100 calories this week, cardio down to 15 mins after every workout, i seem to look more bigger compared to for weeks ago with increase in muscle mass and small amount of fat around lower waist, still hitting hypertrophy sessions 5 times a week. So feeling good and enjoying this transition
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Bro is it still possible for me to grow without going into stupid heavy weights , i.e atm im hitting my body with exercises compounds and isolation with rep ranges between 8 and 12 , i feel like its doing just that but just want to make sure lol. All my life ive always lifted heavy and reps between 4 to 8 but i like this higher rep, short rest training, doesnt increase my power like it used to but blows me up in the gym with the pump and blood circulation.
Sure you can.
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So ive been reading more recently into different types of training for increasing muscle mass and i think its a good time to change my routine around.
Currently im doing hypertrophy workourts of
Legs
Push
Pull
Day off
Push
Pull
Day off
All exercises consist of either 4 or 5 sets with reps ranging between 10 and 15 per set and rest period around 60 secs per set.
I want to change it to
Legs (all hypertrophy sets for leg curls, ham curls, leg press and calves but for squats i want to do 4 sets of 6 to 8 reps with 2 minute rest.
Push ( aim for 3 to 4 sets per exercise and keeping reps between 6 to 8 and rest period upto 2 minutes)
Pull ( aim for 3 to 4 sets per exercise and keeping reps between 6 to 8 and rest period upto 2 minutes)
Day off
Push (hypertrophy , 10 to15 reps per set with minute rest per set)
Pull. (hypertrophy , 10 to15 reps per set with minute rest per set)
Day off
How does this sound as i want to hit my body with both ways of building muscle now with the increase of calories i can grow a little better
Why change what has been working?
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Your right, ima keep it hypertrophy as its been working for me while below 1500 calories so surely at maintenance it will make me grow too. I will just slowly add weight for excercises if they get too easy i.e dips i can do 20 , 15 13 10 , so i will add 5kg next workout and aim for 12 to 15 reps and so forth. This should keep me in progressive overload situation and surely help me grow
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This is a much better idea.
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