Absolutely, all I gotta do is keep making the right food choices for life.
Instead of eating well for 3 months and then bulking on fast food.
By week 5 I lost 15 lbs. My body now likes to stay in the lower 190s. Maybe I’ll lose more weight or look even better in the mirror by April, idk.
Doesn’t matter to me really, I’ll just keep making the right food choices for years and I’ll get what I want eventually. I see no other option.
Conjugate Training
Definition Diet Phase
Week 7 Day 3
Repetition Effort Lower
Warmup
Dumbbell Bent Over Row - 25 lbs - 4 x 25
Rear Deltoid Flye - 10 lbs - 4 x 25
Dumbbell Bench Press - 35 lbs - 4 x 25
Standing Behind Back Alternated Dumbbell Wrist Curl - 55 lbs - 5 x AMRAP
Seated Palms Down Two Dumbbell Wrist Curl - 15 lbs - 5 x AMRAP
Hammer Curls - 35 lbs - 5 x AMRAP
Standing Two Dumbbell Tricep Curl - 35 lbs - 5 x AMRAP
Standing Dumbbell Shrug - 95 lbs - 5 x AMRAP
Two Dumbbell Pinch Hold - 10 lbs - 5 x Hold
Conjugate Training
Definition Diet Phase
Keys to Progress Running/Walking Cycles - 2.5 miles
Conjugate Training
Definition Diet Phase
Week 7 Day 4
Repetition Effort Lower
Warmup
Hip Abductor Machine - 95 lbs - 4 x 25
Back Extension Machine - 130 lbs - 4 x 25
Dumbbell Calf Raises - 5 lbs - 4 x 25
Iso 45 Degree Back Extension - Bodyweight - 5 x AMRAP
Spread Eagle Sit-Up - 45 lbs - 5 x AMRAP
Weighted Leg Raise - 10 lbs - 5 x AMRAP
Dumbbell Lunges - 35 lbs - 5 x AMRAP
Bent Over Rows - 165 lbs - 5 x AMRAP
Barbell Hold - 205 lbs - 5 x Hold
I played pool with two buddies for like 4 hours at this sports bar til 1 a.m last night. It was my first time playing pool, so of course I was pretty bad the first couple of rounds. As time went on, I got better and better.
Now my buddies and I are talking about going to TopGolf next week and just inviting a crap ton of people.
I didn’t go too stupid with food (chicken tenders and fried shrimp).
I don’t play golf, but going to TG, drinking beer, and winging balls sounds like a lot of fun.
La’
Conjugate Training
Definition Diet Phase
Week 8 Day 1
Max Effort Lower
Warmup
Wide Stance Leg Press - 140 lbs - 4 x 25
Calf Machine - 1st Hole - 4 x 25
Seated Row Machine - 70 lbs - 4 x 25
Low Bar Squat - 135 lbs x 5, 225 lbs x 5, 245 lbs x 5, 275 lbs x 5, 295 lbs x 3, 315 lbs x 3, 335 lbs x 2, 315 lbs x 3, 295 lbs x 3, 295 lbs x 3,
Romanian Deadlifts - 245 lbs - 5 x AMRAP
Medium Stance Squat Press Machine - 270 lbs - 5 x AMRAP
Dumbbell Side Bend - 85 lbs - 5 x AMRAP
Weighted Seated Bench Leg Pull In - 10 lbs - 5 x AMRAP
Fat Gripz Barbell Hold - 135 lbs - 5 x Hold
Conjugate Training
Definition Diet Phase
Keys to Progress Running/Walking Cycles - 2.5 miles
Hoorah! TopGolf is happening this Friday! My buddy and I invited a whole bunch of people and they’re all coming too.
All of that being scheduled today within 5 minutes of texting during my lunch break was awesome.
Conjugate Training
Definition Diet Phase
Week 8 Day 2
Max Effort Upper
Warmup
Lat Pull-Down - 70 lbs - 4 x 25
Two Dumbbell Bent Over Front Raise - 5 lbs - 4 x 25
Decline Dumbbell Flyes - 10 lbs - 4 x 25
Dumbbell Incline Bench:
40 lbs x AMRAP, 45 lbs x AMRAP, 50 lbs x AMRAP, 55 lbs x AMRAP, 60 lbs x AMRAP, 65 lbs x AMRAP, 70 lbs x AMRAP, 75 lbs x AMRAP, 80 lbs x AMRAP, 70 lbs x AMRAP
Two Dumbbell Upright Row - 60 lbs - 5 x AMRAP
Close Grip Preacher Curl - 60 lbs - 5 x AMRAP
Barbell Behind Back Wrist Curl - 155 lbs - 5 x AMRAP
Plate Front Raise - 55 lbs - 5 x AMRAP
Plate Pinch Hold - 25 lbs - 5 x Hold
Conjugate Training
Definition Diet Phase
Keys to Progress Running/Walking Cycles - 2.5 miles
Conjugate Training
Definition Diet Phase
Week 8 Day 3
Repetition Effort Lower
Warmup
Wide Stance Leg Press - 140 lbs - 4 x 25
Calf Machine - 1st Hole - 4 x 25
Seated Row Machine - 70 lbs - 4 x 25
Jack Knife Sit Up - Bodyweight - 5 x AMRAP
Decline Compound Sit Ups - Bodyweight - 5 x AMRAP
Seated Back Extension Machine - 170 lbs - 5 x AMRAP
One Arm on Bench Dumbbell Row - 80 lbs - 5 x AMRAP
Dumbbell Box Squat - 80 lbs - 5 x AMRAP
Fat Gripz Barbell Hold - 135 lbs - 5 x Hold
Conjugate Training
Definition Diet Phase
Keys to Progress Running/Walking Cycles - 2.5 miles
Hey @T3hPwnisher or anyone else
I’m thinking the key to getting a nice physique is a combination of food choice, cardio, and lots of time.
Correct?
I’ve only eaten like a goofball when gaining (High Carb, High Fat) so if I cut that out, in theory… over time I would lean out more instead of getting too chunky and cutting the same glycogen, water weight, and fat all over again.
I’m definitely maintaining right now. The first 6 or 7 weeks were “cutting”. No worries though because a maintenance is recommended before I gain again anyway so it works out.
Every time I “cut” or “diet” I always believe I’ll lose EVERYTHING in one swoop. Perhaps I need to drill reality into my skull, hence why I’m asking.
Just throwing this out there, everytime I want to get super lean I just do the velocity diet. I usually stay fairly lean and it’s a struggle to gain so that’s always worked for me
Appreciate the tag man.
I fully agree with combination of food and time. I would say weight training vastly outshines cardio for achieving a nice physique. Cardio is a great thing to engage in as far as achieving great health outcomes and promoting positive metabolic processes, I don’t find it particularly valuable for physique development. If I were to pick an activity suited for that, it would be walking, primarily because low intensity activity relies on fat as a fuel source vs sugar/carbs, but this walking would need to be part of an entire system of solid nutrition, resistance training and time.
Dan John’s “Easy Strength for Fat Loss” does a great job of packing all of this together. Same to be said of Jamie Lewis’ “Feast, Famine and Ferocity”. And you can gain a lot from Marty Gallagher’s “Purposeful Primitive” in that regard as well.
Aside from focusing on macros, I’d consider simple food quality. But yes, ideally you pick ONE fuel source: carbs OR fats. Picking both is a recipe for obesity. Carbs and fats don’t exist in nature outside of milk, and milk is specifically designed for making mammals fatter.
It’s very much possible to do this: it’s simply a question of if the juice is worth the squeeze. While in a deficit, you aren’t gaining (duh) and you’re depriving yourself of nutrients. Spending a LONG time in a deficit is a long time being deprived. It’s honestly why I dig Jamie’s “Feast and Famine” approach. 2-4 weeks of Famine, 4 weeks of feasting.
You’ve mostly run this 4 feasting, 2 famine, right?
Per his recommendation, yeah
Good information, my intentions were to stick with the protein and fat combo for awhile. I suppose time really is the key to figure out if that will produce a positive effect on my physique over time. I’m thinking after a year would be a good assessment, but if I’m still skinny fuscular (lol) , then something needs to change.
Just to clarify on the whole carbs and fat combo being silly….
Let’s say you have two identical guys running Super Squats who are eating the same amount of calories, training the same way.
One of them eats only meat and cheese
the other eats meat, cheese, and a gallon of Milk
In theory, will the second guy gain more fat due to the amount of sugar consumed with milk?
If lactose is a contributor to fat gain, can the same thing be said about fructose, which is also a natural sugar. Do they both contribute to fat gain like refined sugar or are they “healthier” sugars.
Thank you for these recommendations, if I find I am not satisfied with my progress, then I have several options.
Sugar is as sugar does. At the end of the day, your body doesn’t know the difference between a Skittle and a raisin. As is true with all foods - the devil is in the dose. Sugars found naturally in fruit and dairy products will always be better because the overall concentration is lower and they also bring with them other nutrients the body needs (vitamins, minerals, fiber and/or protein), but sugar is sugar and the body handles it all the same.