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I would run that for 3 months, lifting my ass off and making no adjustments to diet. Evaluate after that, and if he is not making any progress, then we know he needs to pick a single goal and focus that for the next 3. I think Lyle McD's generic bulking program with UD 2.0 would be a good candidate for him, especially since he is used to low carb/keto lifestyle. But I do agree with you on the being lean part before adding size. I usually hover around 12-13%, which is not that lean by any standard but I'm fine with it. When I feel I am getting too soft or abs are completely gone (maybe up near 15%), I usually either cut all carbs out during the day except for pre and post workout, or I add in an additional sprint/prowler day. Usually the pre since I hate doing cardio, except for flag football on sunday which is my cardio day. |
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Anyone else here running a lot lately? I have been following a book called "Run Less, Run Faster". It outlines three key runs a week, and really helps speed you up. After a month, I was able to run a 10K in 55 minutes, when I was barely able to do 2 miles without dying.
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It's a great way to lose weight and burn off stress. I've been running 3-4 times a week, but I've just started doing sprints again as well. I will probably run 2-3 times a week and do the sprints 2-3 times as well. The sprints are hell, but they build muscle quickly. You will see visible changes in your body in just a few weeks if my past experience is any indication. |
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24 hr Fitness
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I got to a point in my weight loss where I was very skinny (around 150 lb) but still had a belly and still was around 25-30% body fat. I knew I needed to gain muscle but as a former fat guy it was hard for me to eat enough to gain muscle, because I had trained myself to fight hunger for so long and because I was terrified of putting the weight back on. Weight loss may be your ultimate goal but in reality you need to replace that fat with muscle mass. Don't be afraid to slow down your weight loss to make sure you do it the right way. |
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So this is the regimen I've been doing. If I do Friday/Saturday today and go to the gym tomorrow (my roommate is going for the first time tomorrow and wants me to come), is there any lifts I can do or should I stick to light cardio and rest til Monday?
Edit: Nevermind, just gonna take today off and lift tomorrow UPPER/LOWER Mon: Lower (Quadricep focused) Squat: 3-4 sets x 3-8 reps with full rests SLDL: 3 x 5-8 with full rests Leg press: 3 x 15-20 with full rests Leg curl: 3 x 15-20 with short rests Calf raise: 3 x 12-20 (5 seconds down, 5 seconds pause at bottom) Tue: Upper (Chest and back focused) Flat bench: 3-4 sets x 3-8 reps with full rests Seated Row: 3-4 x 5-8 with full rests Pec Deck- 3 x 12-15 Lateral DB raise- 3 x 10-12 with full rests Pulldown/chin: 3 x 5-8 with short rests Triceps (your choice - preferably something compound like skullcrushers): 3 x 8-10 with full rests Seated DB Curls 3 x 8-10 with full rests Thurs: Lower (glute/ham focused) Deadlift- 3-4 sets x 3-6 reps Front Squat- 3 x 3-8 leg ext- 3 x 15 Calf raise - 3 x 12-20 (with drop sets) Bike Sprints—10 minutes total and sprint for 10 second at every minute interval Friday or Saturday: Upper (Shoulder and arm focused) Incline Dumbell press 3-4 sets x 6-8 reps Wide grip chin 3-4 x 5-8 Wide Grip Upright Row- 3 x 8-12 Reverse Pec Dec 3 x 8-15 One arm DB Row- 3 x 6-12 Triceps (2 exercises of your choice): 1st exercise (OH DB Extension)—3 sets x 8-12 reps...2nd exercise(Cable Pushdowns)--3 x 10-20 Biceps (2 exercises of your choice): 1st exercise (BB Curls)—3 sets x 8-12...2nd exercise(Cable Curl)--3 x 10-20 |
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I could only do 1 total. Want something that might hit the same muscle groups until I can get the strength to do these. Another note, Incline Dumbbell Press I did 45 lb dumbbells in each hand which is barely lower than what I was doing when I quit back in January (when I first started back then I could only lift 15 lbs in each hand). So I'm glad I didn't lose too much strength. |
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Actually, I do the sprints, then the run, then the day off. For whatever reason, I have great runs the days after I do the sprints. They seem effortless, and I'm not a great runner by any stretch. I would thoroughly encourage anyone to try it and tell me what you think. The sprints are designed to increase natural HGH production by something like 500%. After doing them last year, I believe it. I gained noticeable muscle after a couple of weeks, and I literally started getting acne...including on my back like you see some juicers get. It wasn't terrible, but I felt like I was in high school again...sex drive went WAY up, too. |
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