Call me a troll cuz I am currently one, why I decided to cutt fat then Bulk is in Dave Tate's article in this week T magazine (I guess not everybody reads it).
Puddle I am sorry your missus convinced you that she has to sit on a powerplate after your done with sex cuz it excercises her glutes.
I do the below split
Day1 Chest/Back
Day 2 Legs/Shoulders
rest
Day 3 Olympic Lifts
Day 4 Arms and Calves
Day 5 Body weight Circuit
All major body parts get 15-20 sets of 8-12 reps at 50% of 1 rm with rest as described above
All smaller body parts get 10-15 sets at 10-12 reps
We all have different goals and mine for the next 8 weeks is to shed the fat and lose weight as I don’t wanna end up with joint problems weighing 130Kg’s at 10% BF with my knees and ankles being as fuc**d as they are currently. So I really wanna end up in the 115 kg range at 12-15% BF so I can be healthy enough to play and run with my kid in a couple of years.
I hope this answers alll the real queries as well as the people having a laugh.
At least when I need help I know to come and ask instead of just roiding up or believing I know everything there is to know. So gents who know how to answer this question from a fat troll please go ahead, if you guys wanna make fun of me please create a thread or go to Get a Life segment.
Professor X I would like your review on this as I understand that you are a much respectd person on this forum for your amazing results and constructive criticism.
Thanks all
Dude if you ever talked to Dave Tate he would tell you to hit the fucking weight heavy, like in the 85%-95% of 1rm to get any where. Lifting really heavy weight is a hell of alot more metabolically active. And you will burn more calories.
X2 cents
[/quote]
[quote]egyptianBulk wrote:
5 sets of Deep Back Squats+ Military press (superset)
DB Lateral Lunges + Lateral Raises (Superset)
Leg Curls + Face Pulls (Superset)
[/quote]
Why in the holy hell would you do this???
Separate the back squats and military press, at the very least. Those are two intense lifts, and shouldn’t be supersetted with anything. If it were me, I might only do the last two movements as a superset, but if you are pressed for time…[/quote]
Well he could do a couple jump squats prior to digging deep in the squat. But yeah Shoulder press needs a activation thing like what CT said haha. go read and listen to him.
I knew if I waited long enough the good stuff would come through, great advice all around guys.
COncerning my diet since I live on a camp, and we are only allowed to bring in canned food(other than whats being offered in the mess hall) I have bumped my tuna intake again now I’m at 2-3 cans per day. I am trying to avoid the mess except for the daily portion of steamed veggies and rice, because I dont trust how much fat they use cooking the proteins. Also I will shoot for higher whey(currently Nitrotech but will start a brand new box of ON whey next week) I mix with water, because I cant get skimmed or 2% on site.
As for training I will begin my upper body workouts with 10 minutes of HIIT then increase that gradually to 20 minutes (2 minutes additional each week) but within the guidelines mentioned by its just me. Also after that sprint article on the homepage on T-Nation, I will add one session a week for sprinting 3 days from my leg workout.
Guys amazing advise, keep it coming and I will keep posting my development (weight, measurements and BF% tomorrow)
[quote]egyptianBulk wrote:
5 sets of Deep Back Squats+ Military press (superset)
DB Lateral Lunges + Lateral Raises (Superset)
Leg Curls + Face Pulls (Superset)
[/quote]
Why in the holy hell would you do this???
Separate the back squats and military press, at the very least. Those are two intense lifts, and shouldn’t be supersetted with anything. If it were me, I might only do the last two movements as a superset, but if you are pressed for time…[/quote]
Mate CT is absolutly right on this one, in shotput and in fact in all power related track and field events, we used to do this 6-8 hours before the competition we’d usually do 2x3 for snatch, clean, BP and jump squats. We used to call them “wake up mofo sessions” and believe you me if you miss that session you were just not physically or mentally there in the meet.
Well he could do a couple jump squats prior to digging deep in the squat. But yeah Shoulder press needs a activation thing like what CT said haha. go read and listen to him.[/quote]
[quote]egyptianBulk wrote:
As for training I will begin my upper body workouts with 10 minutes of HIIT then increase that gradually to 20 minutes (2 minutes additional each week) but within the guidelines mentioned by its just me.[/quote]
I would do the intervals on their own day if I were you; they are designed to be intensive in a short amount of time (like lifting), so they are somewhat draining (you want as much energy/drive as you can for lifting). Besides that, doing them on “off” days, actually acts like a form of “active recovery” and you’ll find that you aren’t as sore between lifting sessions.
Or, if you’re only training small muscle groups a particular day (like arms or shoulders), you can do the intervals after that workout. Or even, if your workout volume is pretty low, you can do them after those workouts.
Doing steady state/slow cardio on workout days is no problem. Most prefer to do the bulk of it after lifting though.
Forgot to say in my other post - as for lifting frequency, this is a personal variable. Most find that they need at least 3 to 4 lifting days a week to maintain the muscle they’ve built. Many don’t like to alter their lifting much at all when cutting fat (other than maybe to tame the volume a bit); they simply add more energy burning (cardio) and drop in-put (diet).
Notes to bear in mind - Modok is a great contributor to this site, but in this thread I think he went a bit “crazy” with the experimental extremely low calorie intake thing on page 1 (lol), so take that with a pinch of salt
As you’ll notice, people let their strength/drive/capacity be their guide too (not just whether they’re losing fat or not). You shouldn’t be losing strength, or at least not much while cutting at your level of bodyfat - strength loss only becomes an issue when you get proper lean. Even then, it can be brought under control by having re-feed weeks. But generally, if you’ve been on a really low intake for a few weeks and you become very depressive/low sex drive/cranky/lethargic and you lose strength, 9 times out of 10 your calorie intake is too low…and/or, it’s been too low for too long.
You may think that losing strength is an acceptable compromise, but like I said before, not only is this a sign of muscle catabolism (breakdown) which slows down your resting metabolic rate, it’s also a sign of bad hormone profile which is not good for losing fat. Shortly after you start losing strength (or have a big reduction in workout capacity/drive), you can almost guarantee that you’ll hit a brick wall with fat loss.
Having said all that, go gently with fat loss…BUT…for a big fat loss phase it’s not going to be productive if the fat loss each week is painfully slow (like less than 1 pound fat loss a week) and you refuse to change much…don’t get stuck in a rut. If you are in the 20%+ bodyfat range, don’t be afraid to lose more fat quickly. The point to keep in mind is that, if it’s working, don’t change it - don’t go looking for “better/bigger/super” ways of accelerating what’s already working…be patient and save the changes for when you really need them.
Applied all the sweet advice given here and I got my weight and BF% for the week
Weight: 146.5KG(Gained 1.5 kg)
BF%= 25.4%(lost 1.2%)
So I am happy I am getting fitter and obvious bigger muscles. But I want to lose a bit of weight so I google egyptian bodybuilding nutritionists and got a contact for one who I will be seeing this week, but over the phone he said something weird.
That my body type, has it easier to gain muscle then to lose fat, and he had some powerlifters come up to him who gaind LBM on a cutting cycle, and he said that an Atkins style diet would work best for me, and he will give me a detailed diet along with a cardio vascular/circuit plan which these powerlifters acheived weight loss on. He also mentioned that my diet will be protein crazy at 3-4 gm of protein per pound of LBM.
So my question here is he a witch doctor who will waste my time and money(he’s fucking expensive) or will he be able to help me (you think?)
Applied all the sweet advice given here and I got my weight and BF% for the week
Weight: 146.5KG(Gained 1.5 kg)
BF%= 25.4%(lost 1.2%)
So I am happy I am getting fitter and obvious bigger muscles. But I want to lose a bit of weight so I google egyptian bodybuilding nutritionists and got a contact for one who I will be seeing this week, but over the phone he said something weird.
That my body type, has it easier to gain muscle then to lose fat, and he had some powerlifters come up to him who gaind LBM on a cutting cycle, and he said that an Atkins style diet would work best for me, and he will give me a detailed diet along with a cardio vascular/circuit plan which these powerlifters acheived weight loss on. He also mentioned that my diet will be protein crazy at 3-4 gm of protein per pound of LBM.
So my question here is he a witch doctor who will waste my time and money(he’s fucking expensive) or will he be able to help me (you think?)[/quote]
I think you should have proof about his previous experience with similar goaled individuals. That is because there’ll always be “experts” who think they know that don’t really give you the results, but you’re paying them anyways.
[quote]egyptianBulk wrote:
Guys I am really confused here I don’t think my body is acting right or something I am doing is extremely wrong…
I decided to get back in shape when my stats were as follows:
Age: 26
Weight: 140 Kg
Height: 1.83m
BF%: 29.6%
…
After 3 weeks implementing today I got measured for BF% and weight
Weight 145 kg( gained 5 kilos)
BF% 26.6%
How the F**k can I gain LBM on such a regiment
this is not my target now. I wanna lose fat now and want to start a bulking program by early november.
Please advise where I am fuc**ng up PLEASE [/quote]
Good shit bro just keep on trucking that heavy weight and do a couple max rep circuits and you will start losing visible body fat, High protein diet will do you good man, make sure that nutritionist know what he is doing.
Good shit bro just keep on trucking that heavy weight and do a couple max rep circuits and you will start losing visible body fat, High protein diet will do you good man, make sure that nutritionist know what he is doing.[/quote]
Cheers Mate, yeah I asked him to get me references from people I know (Powerlifting/BBing and Track and Field communities are very well knit here) he was actually very welcoming and said he will submit those during my first visit…
Ok the nutritionist is Legit he is currently working for El Shahat Mabrouk and Anwar Al Amawy both IFBB Amateur World Champions, plus he is the nutritionist for the Egyptian Powerlifting Federation (Fuck I must have looked like an Ignoramus asking for his credentials)
Great guy
Tells me he’s seen my likes before and I am a nutritionists worst nightmare. Well he didn’t give me quite the detailed plan in terms of food, but gives me General guidelines and workout notes, and I will visit him for tune ups every 6 weeks
For Nutrition:
Eat all the protein you could get your hands on all day long.
For Breakfast:
8 egg omlette + 1 whole wheat toast+ fresh orange Juice+ 2 Black Coffees
Supps: 2 Fish oil+ 2 Multi vits+ Iodine+ 3 HydroxyCut Hardcore
Snack 1:
2 Scoops whey+ 16Oz skimmed Milk
Lunch:
ALl the protein I could get (even if it has or is cooked with fat) and he gave me a 1 whole chicken or 1 pound of beef minimum + Green Salad + Apple+ 2 table spoons of rice}+ Black coffee
Snack 2:
2 Scoops of whey+2 dose Creatine+ 3 hydroxycut HC
2 tuna cans in brine with 1 whole wheat toast
Pre Workout
1 dose creatine+ 1 scoop of whey+ BCAA+ Black Coffee
During Workout
Isotonic drink+ 1 scoop whey
Post workout
2 dose creatine
I large strip of Beef Jerky
For workout he told me to train like a power lifter but at the last set to go to 50% of what I was using and go for Reps till I can’t nudge the weight
For cardio he said that my currrent steady state (20 minuites to work and back) is ok but I need to add twice a week some uphill sprinting (10x30m)
He told me lift like an animal and anything that had a soul once eat until you puke, he tells me in 6 weeks I will get measured again, and he bets I will lose around 4-5% bf.
Also I begin to pay starting next visit (first visit is free)
[quote]egyptianBulk wrote:
No it wasnt and if you wanna fucking know why its not a joke read my posts here.[/quote]
Already have. Your backstory needs a lot of work:
I’d congratulate you on aging two years in 16 months (extra birthdays do equal more yay!), but I’d be more worried about your alarmingly unnatural rate of aging than cutting fat, if I were you.
