Methods for gaining muscle and losing fat
- Thread starter Baron
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Okay, this just in. This afternoon, I completed my first streamlined full body workout in about 55 minutes, and in about 65 minutes or so including abs. This is the shortest workout I've ever done since the '70s, and while I'm delighted it was so brief, it just somehow feels like I didn't do all my homework. I can get used to that. Now it's a matter of seeing what, if anything, changes: strength, weight, body fat. I suppose I should probably eat a bit less since I'm expending fewer calories, but I'll leave my dietary regimen as is to see how soon something changes one way or the other.
Good piece on the benefits of resistance training over and above aerobic exercise. Nothing particularly new, but from a credible source:
http://www.theheart.org/article/297739.do
http://www.theheart.org/article/297739.do
A tip for losing weight and raising resting met. Take a cap of green tea extract, a pseudo/eph or DMAA cap, and a Benadryl an hour before bed. You must take the Bena to actually fall asleep and it upregs the beta2,3 receptors (as does Ketotifen). Do not take past midnight on a work-day.
It just works. I lost 11lbs the first month eating dirty and my lifts increased slightly. You will build a physiological dependence to the Benadryl (severe but diffuse headaches if cold turkey) so reduce dose by 1/4 tablet for three nights (3/4, 1/2, 1/4 tab) and then the 1/4 dose for three additional nights before coming off completely.
6'2" at 217 at 11%. Prior to the cocktail: ~235 at 14%.
It just works. I lost 11lbs the first month eating dirty and my lifts increased slightly. You will build a physiological dependence to the Benadryl (severe but diffuse headaches if cold turkey) so reduce dose by 1/4 tablet for three nights (3/4, 1/2, 1/4 tab) and then the 1/4 dose for three additional nights before coming off completely.
6'2" at 217 at 11%. Prior to the cocktail: ~235 at 14%.
CNS stimulation through heavy compound lifts is critical for gaining LBM (1pathway = parasympathetic release of insulin; gh -> igf-1 pathways; BDNF). You must take a preWO carb and a postWO protein or BCAA.
Heavy squats superset with heavy flat bench (narrow for tris and wide) on day 1.
Rack power-cleans, full deads, pullups on day 3.
Overheads, biceps, abs on day 5 or 6.
Repeat on day 7 or 8.
5x5 for all, or use periodization to alternate heavy and light 2-4 week cycles.
Heavy squats superset with heavy flat bench (narrow for tris and wide) on day 1.
Rack power-cleans, full deads, pullups on day 3.
Overheads, biceps, abs on day 5 or 6.
Repeat on day 7 or 8.
5x5 for all, or use periodization to alternate heavy and light 2-4 week cycles.
HIIT workouts 30 minutes or less 4 times per week.
Choose 3 different exercises per day to completely exhaust muscle group each training day.
Less reps for strength training comes at the end, start with 12 rep sets x 3 per exercise, adjust weight accordingly, this develops size.
Then after 2 weeks adjust to lower weight and increase to 25 FAST reps sets x 3 to develop vasculature (veins feeding the muscles).
2 weeks later do like 3-5 reps x 2 sets to develop nerve connections and strength. To exhaustion everytime. You must look like a struggling clown when training for strength.
You can go to 2 reps x 1 at maximum weight after week 8. No need for cardio during phases 1 and 2 as you are training so fast that your pulse stays up for the whole 30 minutes. And no need for cardio in phases 3 and 4 as you don't have any more fat to burn. If you like it go for a run in the woods to chase some bear for dinner, or hit the punching bag to release some anger.
Use Phillips brothers supplements (Bill and Shawn). I prefer fullstrength shakes by shawn, drink half a shake every 2.5 hours and only 1 wholesome low fat meal at midday. Also creatine supplement added in the morning shake.
Instead of benadryl I use rivotril for sound sleep.
Choose 3 different exercises per day to completely exhaust muscle group each training day.
Less reps for strength training comes at the end, start with 12 rep sets x 3 per exercise, adjust weight accordingly, this develops size.
Then after 2 weeks adjust to lower weight and increase to 25 FAST reps sets x 3 to develop vasculature (veins feeding the muscles).
2 weeks later do like 3-5 reps x 2 sets to develop nerve connections and strength. To exhaustion everytime. You must look like a struggling clown when training for strength.
You can go to 2 reps x 1 at maximum weight after week 8. No need for cardio during phases 1 and 2 as you are training so fast that your pulse stays up for the whole 30 minutes. And no need for cardio in phases 3 and 4 as you don't have any more fat to burn. If you like it go for a run in the woods to chase some bear for dinner, or hit the punching bag to release some anger.
Use Phillips brothers supplements (Bill and Shawn). I prefer fullstrength shakes by shawn, drink half a shake every 2.5 hours and only 1 wholesome low fat meal at midday. Also creatine supplement added in the morning shake.
Instead of benadryl I use rivotril for sound sleep.
Quote from Baron:
You don't strike me a green tea person so let's throw that out. The DMAA isn't strong enough for you, so that won't work either. So I'm gonna say you went with the Eph to go with that Bena
The GT extract is in gel cap. Actual GT makes me crazy nauseous. I take them all
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