Dutch bags. Any BBing questions you may have Ill answer in this thread ..

[Wulfgar]

so basically, follow endo program untill im not fat anymore, and im ripped up and shredded, then eat more carbs, and act like a pimped out meso, till i get fat again, and do endo shit again. is it that simple?>

cardio 5 times per week right after lifting you say? for 30 min each time? how long should workouts for weights be? hour of lifting, followed by 30 min cardio?

how much fat per bodyweight do i need? does it matter? just eat lots of fat? maybe supp all my meals with a spoonfull of ANPB?

eat ZERO grains? what about preworkout and post workout drinks? the simple carbs to replenish glycogen?

no morning bagel? no morning wheat toast? no oats? only veggies?

If done right you should never become a fat endo again.
cardio is sport on. 30 min is minimum. weight lifting workouts are as long as you can take em. depending on if you are a high volume guy or a HIT guy.
The fat intake doesnt matter much. just eat enough to give yourself plenty of energy and make sure you are getting the TBSP of oils i reccomended in. ANPB is great. But Id try for more flax and olive oil as they provide a more sound nutrient ratio.
ZERO grains is the goal. No postworkout carbs either. If you must you can throw 30 G vitargo in your post workout protein shake.
ONLY VEGGIES!! throw out the bagels., throw out everything with grains. or just lock them in a chest until u are not fat anymore

 

[Wulfgar]

Wulfgar, how is this plan for the next three weeks? If possible can you make suggestions for the following 6 weeks? Thanks much.

Week 1-3

Mondays

AM Cardio-HIIT on trail

Legs (high weight/low reps)
stiff deads
squats
extensions
curls
calf raise

abs
crnches
rev crunches
rowing machine ab blaster


Tuesday (high weight/low reps)

AM Cardio-treadmill

Back
hypers
pulldown to back
seated rows
chinups

shoulders
BB press
upright rows
side lats
shoulder shrug


Wednesday

AM Cardio-HIIT on trail

Chest
incline flyes
cable crossovers
DB press
BB press

Abs
Row machine ab blaster
crunches
obliques


Thursday (low weight/high rep)

AM Cardio-treadmill

legs
Frog dive
Press
squats

Back
stiff deads
hypers
t-bar rows


Friday

AM Cardio-HIIT on trail

Arms (high weight/low reps)
Alternate curls
BB curls
French press
Dips

Shoulders (low eight/high reps)
Military Press
bench press
Side late raise

Abs
lying leg lift
pullover crunch


Saturday

Treadmill or HIIT.

Cheat Meal.


Sunday

Off.



Meals

M1-Oatmeal, flax seed, scoop of protein powder, olive oil
M2-Tuna, couple of rice cakes, baby carrots
M3-fruit, bean/rice mix
M4-Protein Shake, flax seed
M5-fish or chicken, green salad, string beans

3-5 cups of green tea

This looks PERFECT! I want you to make sure you dont let your muscles get too flat eating as little carbs as you are.Asses your physique in the mirror each sat before your cheat meal to make sure your body is making the changes you want it to and also to asses your energy levels. What is your current BF? Also make sure to get a good olive oil/flax oil/vinegar dressing on your green salad at night.

For the next 6 weeks your training should change a bit for weeks 1-2 then go into a bit higher intensity 4 week protocol using the High/low days you are currently doing.

The 2 week protocol would be something like this:

Monday: Chest, Shoulders triceps(1 min rest periods at the most)

1. 20 degree incline cable fly( 15 reps) SS w/ 30% incline bench press ( 5-7 reps 2 warm ups 2 working sets
2. Cross bench DB pull-overs(15 reps) SS w/ Hammer strength Flat press (5-7 reps) 2 warm ups 2 working sets
3. Cable cross 1-2 sets 30-40 reps
4. Incline bench front DB Raise 15 reps
Seated DB Press 5-7 reps tri-set 2 warm ups 2 working
Seated DB side laterals 5-7 reps
5. Standing EZ Bar tricep ext(15 reps) ss w/ Cable pushdowns(to failure) 1 warm up 3 working sets

Wednesday Back and Biceps

1. Cable str8 arm Pulldown(wide bar) 15 reps ss/ 2 warm ups
Cable front pulldown(narrow) 5-7 reps 2 work sets
2. Bent over str8 arm DB rows 15 reps ss/ 2 warm ups
70% reverse grip Barbell row 5-7 reps 2 work sets
3. Bent over cable rear delt raise 15 reps ss/ 1 warm up
Hammer str seated row(double) 5-7 reps 2 working sets
4. DB shrug 15 reps 1 warm up
Upright row 5-7 reps 2 working sets
5. Cable rope hammer curls 12 reps
Narrow EZ curls 5-7 reps 1 warm up 3 tri sets
DB double Hammer curls

Friday Legs

1. Sissy squats 15 reps ss/ 2 warm ups
DB lunges 8-10 reps 2 working sets
2. Lying leg curls 15 reps ss/ 2 warm ups
SLD's 8-10 2 working sets
3. Leg Extensions 15 reps ss/ 2 warm ups
Bottom squats(squat ATG and only up 3/4) 10 reps 2 working sets
4. DB 1 leg calf raise 12 reps ss/ 1 warmup
Single seated calf raise 10 reps



the other days just do some light cardio and take the weekends off.


For the subsequent 4 weeks we will go back to the original program but we will be incorporating things like compound-isolation sets, cheat reps, forced reps, Double compound sets, Negative-Positive sets, Partial-full sets and a host of other intensity principals.

Let me know if all this makes sense so far!!

 

[ceo]

You're an asset to the board bro. Breathing new life in just when I had about considered hope lost.

 

[Wulfgar]

You're an asset to the board bro. Breathing new life in just when I had about considered hope lost.

Thanks broly
I should print this thread out when it is over. there are some real gems of information in here!

 

[Sub-Zero]

If done right you should never become a fat endo again.
cardio is sport on. 30 min is minimum. weight lifting workouts are as long as you can take em. depending on if you are a high volume guy or a HIT guy.
The fat intake doesnt matter much. just eat enough to give yourself plenty of energy and make sure you are getting the TBSP of oils i reccomended in. ANPB is great. But Id try for more flax and olive oil as they provide a more sound nutrient ratio.
ZERO grains is the goal. No postworkout carbs either. If you must you can throw 30 G vitargo in your post workout protein shake.
ONLY VEGGIES!! throw out the bagels., throw out everything with grains. or just lock them in a chest until u are not fat anymore

so like an hour and a half lifting and 30 min cardio? u dont believe in overtraining?

 

[jackangel]

are you a fan of r.a. salvatore's books?

 

[javaguru]

are you a fan of r.a. salvatore's books?

I read those and Drizzt was the elf back in the day...

 

[jackangel]

word. wulfgar's the barbarian mofo.

 

[javaguru]

word. wulfgar's the barbarian mofo.

He had a stoic death...

 

[nimbus]

wulf - when you perform a lift, do you focus hard on the muscle you are trying to train? or do you focus more on trying to get the weight up, but with reasonable form.