So you told me to gain as much muscle as I want through this program before switching over to get ripped in 6 weeks program.
JacobSo would I be able to maybe do 2-3 months of building muscle then doing the get ripped program to lose fat I gained, and then starting again, this way I never gain too much fat??
Realistically, how long do you think it will take me to acheive my goal with proper dieting and a dilligent exercise routine? Ok currently i lift heavy weight,for example, on monday i do bench press I lift 225 for 5 sets, 5 reps, then incline bench press i lift 185 for 5 sets, 5 reps, then i do 4 sets of dips about 12 per sets.i have more workout i do,but do not want to make it a long page to read.
I have read your instruction and I am very confuse, about which route to take because it seems like there so many option.
All you need to gain mass is a steady supply of calories, and the know-how to time your carbs properly. You can do this because resistance training changes the way your body responds to blood sugar spikes. Keep reading for a list of acceptable foods to eat post-workout, and pay attention to the eating prescriptions for each training day. It is vital to have the right mix of diet, lifestyle and exercise in order to lose fat and gain muscle.  Losing fat and gaining muscle requires the right attitude and commitment to a good personal fitness regimen. You need to be able to devote yourself to a fitness regime that is challenging and fitness enhancing. You need to perform cardiovascular exercises for 30 minutes at least 3 to 4 times in a week. You need to do deadlifts, bicep curls, shoulder presses, upright rows and bench presses to gain muscle and lose fat.


I don't know if you remember me from your blog when I started working out 2 years ago, but anyways you said i should send you some pics from before and after. I eat significant amounts already (my friends constantly ask if I have actual issues) and train with intensity. There seems to be a large range for how many sets (4-10) and reps (5-12) to do, what would you recommend would work best for myself?
Im afraid that if i gain weight to build muscle i would be a fat ass again,building muscle and losing weight at the same time i am confuse about,i think you said eat between 2000-3000 calories a day, i use the 2000 calories to help me lose weight.can i use the same 2000 or go over by 300 calories(2300) to lose fat and build muscle at the same? Here’s how it works: eat protein foods, fats, and vegetables up until your workout each day.
For a few hours after lifting, carbs (especially the fast-digesting, high-glycemic kind) send a huge hormonal growth signal that only the muscle cells respond to.
You need to have motivation and dedication to both your workout and the way you eat, if you want to lose weight and gain muscle. If you stay hydrated, you have higher stamina levels to perform a good workout and thereby build your muscles and lose fat. Resistance training is very good for shedding extra calories and giving you that toned, sculpted look.  It can make all the difference and give you a slim, svelte look. This will help you to regulate your calorific intake and ensure that you are only fulfilling your daily requirements and not exceeding them. They have you rigidly counting calories and planning your meals well in advance, making you choose from a short menu of bland foods. However, the effectiveness is contingent on your keeping carbs as low as possible in your pre-workout meals.


On the sample meal plans for morning, midday, and nighttime training, you’ll see directions to consume “protein and carb meals” after your workouts.
To get an idea of how much exercise you should target in a day, you need to allocate certain targets. I even put a textual explanation of everything I went through.Since I started your workouts I gained 23 kilograms of pure muscle and I can only say thank you cause your workout changed my life and I finally feel good about myself. The amount and type of carbs you eat will vary depending on what kind of training you did that day and when you did it (we have three options for morning, midday, and night trainees). If you get a blood sugar rush at any other time of the day, you’re going to shut down your body’s fat-burning process and store calories in your gut.
The guidelines for what to eat and how much pertain to which workout you’re doing, and it’s laid out for you in the respective “Heavy,” “Accessory,“ and “Cardio” categories on the following pages.
I'm a very light sleeper (very little deep sleep per night) so often I wonder if my recovery is the problem and I should possibly train LESS (twice a week). Where it says to modify your serving of your pre- and post-workout shake, we’re referring to any whey isolate powder (pre) and whey isolate with waxy maize or maltodextrin (or any similar carb powder, for post) that you choose. On your heaviest workout days and accessory sessions, you’ll be able to eat so-called “bad” carbs liberally— we’re talking all the sugary and starchy foods most experts say to steer clear of—without gaining appreciable fat.



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