I’d say you look just as lean, as previously pointed out your less tanned in the top pic. Your bulk is going much better than mine. I’m struggling to gain weight, but seem/feel much fatter.
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Funny I’m just as white in both must have just been different lighting/times of day. Your right though I look like a ghost in one and tan on the other. Time to eat again lol
Still not training legs due to bone marrow edema in my left knee, but slow gains in arms and pecs. I’m on the warrior diet.
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how the heck is that 14lbs?!?
I go from 181 to 172 and look like a different person. Guess that’s the difference in going from shredded to slightly less shredded and fat to lean…ish.
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Hey, I need an advice. I am finishing the 10 000 swings challenge in two weeks and I am planning on cutting more weight.
However there is a problem. I will be starting work earlier thus my gym time will be limited to 30-35 mins.
I would appreciate any advice for a workout in 30 mins that will ensure I keep the majority of my muscle while cutting.
How many days a week?
Here:
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Yeah surprising to me how similar I look. Guess I’m gaining weight evenly all over. Hopefully some of it is muscle
You can get a great workout in 35 minutes or so. Just keep moving, keep rest times short and limit number of muscle groups you work. You Gould do something like
1 chest
2 shoulders
3 back
4 rest
5 arms
6 legs
7rest
If you have longer any of the days do legs on that day.
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4-5… max 6
When in doubt, do what @jackolee says!
Following his split, just pick 3-5 exercises for each body part and do 3-5 sets of each.
If you’re really dying on time, split quads and hams.
I like something along the lines of (as a baseline):
Chest: 12 sets
Shoulders, bis, tris: 8-9 sets each
Back: ~15 sets, depending what you do
Hams: 6 or so
Quads: 8 or 9
Calves and abs: I usually only like 3-4 sets at a time, but more frequently (2-5x a week)
So your chest day, as an example, could look like:
- DB Bench: Work up time a tough 8, then do it once more with a drop
- Incline BB Bench: 3 hard sets of 6
- Machine Flye: 3 sets of 10
- superset this with crunches right next to the station
- Dips: 3 sets to failure
- superset with calf raises
If you rest 90 seconds or less between sets (and don’t bust that on the supersets), that workout is sub-30 minutes (but you’ll be pushing!).
The more important stuff is earlier, so if you run out of time you’re dropping the lowest priority and easiest to replace (like you could just do push-ups and calf raises off a step at home).
Hope the example was helpful!
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When I first started training I literally did 2 30 minute workouts per week. One chest and tris and one biceps and back. 6-8 sets each muscle group and just pushed hard. And… got pretty solid results in like maybe 1hr 15minutes a week.
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And it seems to have worked out for you!
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Hey @jackolee why limit the muscles groups?
I initially though of putting something like chest+back and shoulders + arms with leg day so I can hit every part three times in two weeks.
Obviously super setting chest exercise with a back one, shoulder with arm and quad with hams.
Please, dont mind my question. I am trying to learn. I thought I may be wrong, this is why I came here to ask the question and get corrected.
@TrainForPain thank you, this is an excellent set up and an example. I might follow this as a chest day.
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I limited the muscle groups because you are limited on time. Say you trained chest and triceps… I’d want to get 12-16 sets of each. I typically do 3-4 exercises / 3-4 sets for each muscle group. By focusing on one muscle group per day you can do just that… focus on it and get a good session rather than doing a little bit on multiple groups. It’d be really easy to simply be spinning your wheels trying to get a variety of lifts into a 30 minute session.
At the end of the day you gotta make sure you tear that muscle down enough to then eat/rest for recovery.
Hope that helps man
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If really short on time you could just do one really hard set for each exercise and cut down the volume loads. You’d probably only need a few exercises per body part. For chest maybe something like:
- Pec deck: 1-2 warm ups, 1 set to failure
- Incline dumbbell press: 1-2 warm ups, 1 set to failure
- Flat bench press: 1 warm up, 1 set to failure
I could get through that in like 20 mins and I’m sure my chest would be trashed. If it’s not enough add extra intensity techniques.
There’s no “right” answer. I like to think of my training in terms of weeks. X number of sets per muscle group each week. For example, if you want to do 12 sets of chest work per week then you could do all 12 in one session, 6 per session twice per week, or 4 per session three times a week. It comes down to preference and time restrictions.
You can still do quality sessions in 30 minutes. If I were you then I’d do push, pull, legs. Just rotate through those. If you train six days per week then you do everything twice. If you only train four times per week then so be it. Just pick up where you left off the next week.
We tend to box ourselves in by viewing things in weeks but I don’t think the body cares.
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On a T-ransformation note, I haven’t lost a pound. My eating almost matches my desires. And I think my chest and shoulders are looking good. I haven’t measured so I could be wrong.
I won’t win this challenge, but those of you who know me will agree that I’m winning right now. No food OCD. No self loathing (Well, maybe a little). I feel like I’ve come a long way since…well, sometime in the past (not sure exactly where I derailed).
I might even throw up another side pose for comparison soon, but I think I’m only a tiny bit fatter now (225 lbs) compared to last year’s finish (210 lbs).
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Lol can I join that club 
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Yes! All non-changing people are welcome!