So you want to get in shape but you don't know how? It's cool, I got your back! Chances are your body fat is way higher than you think. For instance, I have a 6 pack as I type this, but I'm 20% body fat as per the bod pod. Ideal body fat for men is 6 - 9%. So, unless you have a shredded midsection, you probably do have a significant amount of fat to lose. It’s ok, so does everyone else. Some of you might feel you’re thin enough and you want to put on some muscle. The process is actually the same surprisingly; If you want a better muscle:fat ratio, it requires a structured diet and exercise plan. You will lose fat and build muscle for the first 12 weeks without much effort. If you're not a beginner there still may be something you don't know on here, so give it a glance, I tend to think outside the box. Here are some basic fitness skills you really need to master to succeed.
1: Eat Six Meals A Day
This keeps your metabolism running fierce so you burn fat all day and night if done correctly. The meals before you lift should be protein and fat and the meals after you lift should be protein and carbohydrates. Basic protein breakdown: divide your daily protein equally between your 6 meals. For example, if you’re 180 pounds, eating 1-1.5 g of protein per pound of body weight, you will need 30-45 g of protein at every meal. (180 x 1.5 = 240, 240/6 = 40)
Critical in this process is when you eat what you eat. Everyday routine: get 8 hours of sleep, wake up, eat your three fat and protein meals, lift, eat your three carbohydrate and protein meals, sleep again. That’s ideal but not everyone is a pro bodybuilder and has lifting as their top priority. If this is the case, just try to get all your carbohydrates in after you lift.
3: Food Selection
Stick to these foods, as they are chosen as they are the most Alkaline foods you can use to get the job done.
- Egg whites
- Extra lean chicken
- Extra lean turkey
- White fish
- Sweet potato
- Coconut oil
- MCT oil
- Fish oil capsules
- Egg yolks
Take your lean weight (fat free mass) and multiply it by 15 for a man and 10 for a woman. That’s how many calories you should have per day assuming you're training so hard you feel like you’ll break if you fall down. I use a much more complex method for individual diets but it doesn't really matter just yet. This is just a starting point. Each week your diet will likely change, this is covered in Basic Skill 9 (You're currently reading Basic Skill 4)
For example: 160 pound man should eat 2400 calories. (160 x 15 = 2400)
Next is protein intake: for men it’s 1.5 x bodyweight and for women it’s 1 x bodyweight.
- For example : 160 pound man gets 240 g protein per day and the woman gets 160g.
- Subtract protein calories from the total calories and that leaves you with total carbohydrates and fat calories left for the day.
4 calories are in each gram of protein and carbohydrates and 9 calories are in each gram of fat.
For example: For a man: 240g protein x 4 = 960 calories. 2400-960 = 1440 calories. 1440/2 = 720. Thus, 720 calories for carbohydrates and 720 calories for fat. 720/4 (carbohydrate calories) = 180g and 720/9 (fat calories) = 80g. So our hard training, 160 pound man can have 240g protein, 180g carbs and 80g fat daily.
Now divide the protein number amongst all six meals, the fat in the first three meals and the carbohydrates in the last three meals.
Example for 160 lb man:
Every single day, including holidays, eat this and no more than 4 hours in between meals:
- Meal 1: 40g protein, 26g fat ( 2 whole eggs, 1 cup egg whites, 1 tbsp coconut oil)
- Meal 2: 40g protein, 26g fat (6.5 oz chicken breast fried in 10g coconut oil, 1 oz almonds)
- Meal 3: 40g protein, 26g fat (7 oz wild alaskan Cod fried in 1.7 tbsp coconut oil)
- Meal 4: 40g protein, 90g carbs ( whey and dextrose shake)
- Meal 5: 40g protein, 90g carbs (7 oz Cod, 2 cups rice)
- Meal 6: 40g protein, (7 oz turkey breast)
That’s it for calories! No other foods or liquids containing calories are consumed in the week except for the ONE cheat meal you get per week. Eat this cheat meal after a leg workout or the night before a leg workout. You can eat unlimited green veggies but never eat them until after your real food (protein, carbohydrates and fats listed). I am sure this sounds boring. You have to come to the realization that the reason America is dying of obesity is because it’s become acceptable for our culture to see food as entertainment and not fuel to work harder. Remember in the original Conan movie when Arnold is strapped to the mill as a child and there were other children chained to the mill? And after 20 years, only Conan was left? It’s because he did what he needed to do to survive, the rest did not...
Drink about 1.5 gallons of water a day for men and 1 gallon for women minimum! This is way more important than you realize for many many reasons. One of the biggest reasons is to protect your kidneys from all the protein. I can't tell you how many people screw up their progress by not drinking the prescribed amount of water.
First, let me explain sets and repetitions. A set is a number of times you perform an exercise without stopping. Then you get a short rest (30-90 seconds) and another set begins. Sets are comprised of repetitions, or reps, which is the actual execution of an exercise.
Each rep has 4 phases: these phases comprise of Tempo- the shortening of the muscle or concentric contraction should be done as fast as possible while still under control. There should be a squeeze at the top, the isometric part, of the repetition. Slowly lower the weight under control, which is called the eccentric phase and should take about 3 seconds or so.
The weight you use should be heavy enough that you can't complete the last repetition. So for week 2 you should never be able to get 15 reps. If you can, it’s too light and that set counts as a warm up, not a work set. If you get 12 or less reps it’s too heavy, save that weight for week 3. Of course, this is only assuming your using impeccable form. Find someone who really knows what they are doing to teach you. No matter where you live, there should be a, IFBB pro or NPC National level bodybuilder who pays his bills by teaching this artform. Hire him for form and technique instruction. Never trust a generic personal trainer who looks like everyone else. They probably don't know what they’re doing, regardless of their expensive certification. The proof of a person’s knowledge in fitness is in their physique and the physiques of their athletes, not an expensive piece of paper. Never ask an out of shape doctor! That's just as bad as getting your nutrition advice from an obese nutritionist, sex tips from a nun, or haircare advice from a bald guy.
- Week one I want you doing: 2 sets of 20 reps
- Week two: 3 sets of 15 reps
- Week three: 3 sets of 12 reps
- Week four: 3 sets of 10 reps
- Week five: 3 sets of 20 reps with more weight than week 1, probably the same weight as week 2
7: The Routine
Day 1: Lower Body
I don't like to do this because someone may get hurt so that's why I'm officially telling you to hire someone who looks like a beast to teach you. However, for people not made of money give this a shot:
- Set your Pandora, Spotify, or Google Play station to Whitechapel, Amon Amarth, or Kataklysm: you need the aggression
- 5 minutes bike to break a sweat
- Lying Leg Curl
- Women: swap out the Leg Extensions for Glute Abduction
- Leg Press
- Walking lunges
- Dumbbell Deadlift or Hex Bar Deadlift
Day 2: Upper Body
My upper body used to suck, but after 24 years of this it's not that bad now.
- Set your music station to easy listening like Pantera, Metallica, or Children of Bodom
- 15 minutes HIIT cardio on Cybex Arc or Stair-Master rolling Stepmill
- Pull Ups or assisted Pull Ups
- Seated Cable Row
- Push Ups or Incline Bench Press
- Dips or assisted Dips
- Lateral Raises
- Arnold Presses
- Alternating Dumbbell Curls
- Hammer Curls
- Close Grip Pushups
- Over Head Tricep Extensions
Perform both workouts 2 to 3 times a week. You either train 2 days on, 1 fday off or 6 days on 1 day off.
Before meal 1:
1 Scoop Thor's Hammer (men only)
After meal 1 have these:
- 9 regular strength (30% Omega-3) Fish oils
- Vitamin D3 2,000 iu (not necessary if you took Rise and Swell)
- Calcium 1200 mg
- Glucosamine if you’re not allergic to shellfish (arthropods, NOT mollusks) 1500 mg
- Use 2,000 mg Celtic Sea Salt on all your food. You really can't over do it, just make sure you drink all your water.
Peri-workout nutrition is the most important time a day to get your food right. In addition to pre and post workout meals, I recommend these compounds around your workout.
30 minutes Pre-workout:
30 minutes into your workout:
- 10 g BCAA (Leucine, Isoleucine, Valine)
- 2 g Glutamine
- 2g Creatine
- Vitamin C 1000mg
- Electrolytes and minerals: I just add 1000 mg of sea salt
30 minutes Post-workout:
- Whey Isolate and a fast carbohydrate like Dextrose (This is your post workout meal)
- 1000 mg Cinnamon
- 200 mcg Chromium
The simple carbohydrates shouldn't turn to fat IF you train hard enough. If you're not on the verge of puking after your workouts, then you might want to cut your post workout carbohydrates in half and slowly increase them as you learn to really push yourself. If the body doesn't think it’s going to die, it won’t get stronger. It’s called WORKing out, not FUNing out. You should be miserable during your workout.
These intense workouts help you sleep and make important hormones that help you recover.
30 minutes before Bed:
- 3 g L-Arginine
- 14 g Psyllium fiber in 30 oz water
Weigh yourself every single day, first thing in the morning when you wake up. Write this number in a notebook. If after 2 weeks you haven’t lost a pound and your primary goal is to lose fat, decrease your calories by 250. Do this modification every 2 weeks to keep your weight going down if that’s what you want. If your weight is going UP and you want it to go down, decrease calories by 500. To do this, knock off 50 g carbohydrates and 6 grams of fat for a total of 250 calories. For a reduction in 500 calories, knock off 100 g of carbohydrates and 11 g of fat. Spread these decrements out over your daily meals.
If gaining weight is your goal, just do the same thing in the other direction by adding calories.
If you’re the type of person who needs to know "why" before you do something, Read my thermodynamics of mass manipulation article.
Now you have NINE basic skills to help you progress. The most dramatic changes happen in the first 30 days, assuming you follow my advice at a minimum of 95%. You will build muscle, lose fat, gain definition, increase strength, feel better, have more energy, look better, be more charming, sleep better and your digestion will run like a machine. If you do it 80% you'll get 64% benefit. 50% then 25% benefit, etc. The choice is yours! You will get out of it what you put into it.