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With the trap bar deadlift I can hold my hands in a much more suitable neutral grip, with the palms facing each other with me in the middle. Another important factor in the trap bar deadlift is that you can keep the center of the weights aligned pretty well with a line from your instep all the way to your hips. If you are training the deadlift for competitive powerlifting this trap bar deadlift might not be a good choice unless your coach offers it for supplementary training. As usual, be careful, be smart, don’t get hurt, and if you have any doubts at all please consult a professional in-person who can teach you proper technique and help you avoid injury. That’s what I had in mind when, earlier this summer, I took a look at myself in the mirror, realized I had gotten too thin, and decided it was time to hit the gym. Actually, even for a small guy like me (I was all the way down to 132 lbs when I decided it was time to start putting weight back on) a goal like 20 pounds in 30 days wasn’t as crazy as it sounds. Twice in my life, once in college and once shortly after, I’ve gone from 140 to 160 pounds very quickly, drastically increasing my strength and staying fairly lean at the same time. Still, 17 pounds is nothing to shake a carrot at, especially for a skinny guy who has always found it harder to gain weight than to lose it. Prior to learning this, I thought the road to muscle gain was more lean protein along with more lifting, and of course some cardio to keep the fat off. Here, Tim proposes a lifting regimen that requires less than half an hour a week of gym time per week: just two sets of exercise each session (one each of two different lifts), performed at extremely slow cadence (5 seconds up, 5 seconds down), until utter and painful failure is reached. There are way more details you should know about Tim’s plan before you try it, especially about how frequently to work out and how to increase the weights. In looking at my diet, it was pretty clear that it was lower in both protein and fat than what had worked for me in the past. I also tried to eat larger portion sizes in general, and found that after just a few days this became comfortable.
Looking back at the journal I kept of my meals, I see that the protein and fat increases came primarily from protein powder, almond butter, flax and coconut oil. And right before I got hurt, I realized that I was missing one thing from my earlier mass-gaining days, which was a proper post-workout carbohydrate drink. And now, three weeks after my injury, I’m happy to say that the torn disc in my back is healed. Ever wished there was just a roadmap to guide you to the finish of your first marathon, starting from where you are now? I’ve been a vegetarian for 12 years (transitioning 100% to vegan over winter), professional timbersport competitor for 9 years, weight lifter for 18 months and become a more dedicated runner the last year or so. Researching fat burning methods and holding yourself accountable to your goals will help you prevail! I’m interested in buying the book, but want to know first — is it something that is recommended for women?
Here is the latest video on Ruth, who will be 80 in Feb., 2015, and other vegans and people who had cancer and ate differently.
Your post gives me a starting point in trying to help him gaining confiddence and possibly weight and muscle!! I am just slightly concerned about about increasing protein in my diet as isn’t more protein linked to cancer?
I believe fructose (from apple juice) replenishes liver glycogen stores, but not muscle glycogen stores; simple sugars such as glucose or sugar polymers such as maltodextrin that are rapidly broken down to glucose replace muscle glycogen.
Jason, I suppose you could do it and still do cardio, but it’s not the most effective way.
Robin, yes the shake was a little rough, just because I felt it sit in my stomach for like 6 hours after I drank it. While I spend most of my time educating people about sustainable approaches to getting a lean, strong, healthy physique., I do have an interest in the extreme of body transformation, or how to get ripped. The term ripped is used to describe a very low body fat level relative to one’s bodyweight, which creates an appearance of clearly visible striations of muscle and separation between muscles. When I present the information you are about to learn to a client interested in getting ripped, that initial interest usually subsides. So not only does getting ripped take a ridiculous amount of effort and discipline, but the extreme is that it may not be healthy either. Finally, the whole idea of an extreme physique opens up a can of worms regarding body image. One of the most frequent questions I get from guys is, “I want to get ripped, but I want to stay the same weight. The chart below shows you the basic arithmetic assuming Mike loses only fat without losing any muscle. The build most guys want (it’s like the standard of ripped) is looking like Brad Pitt in Fight Club.
If you are having trouble overcoming the mental weight hurdle, when you take a step back to think about it, you are simply losing all the fat on your body without losing any muscle. Losing fat without losing muscle (the key to getting ripped of course) is primarily a nutritional challenge.
As in the sample nutrition spreadsheet above, the nutrition spreadsheet you create will have the grams of protein, carbs, and fat and total calories for each food item in each meal and snack. Some believe the protein, carb, fat breakdown respectively should be 40%, 40%, 20% (high carb, low fat) some believe 30%, 20%, 50% (low carb, high fat), and others 30%, 50%, 20% (moderate carb, low fat). While every fitness program with an infomercial is going to tell you their system is the best (P90x for example), I can tell you the truth about all these various exercise methods.
Remember that getting ripped is primarily a nutritional challenge, so strength training is secondary, but still essential. What I’ve found is that carbohydrates is a variable in the getting ripped equation, which depends on your genetics. The delicate balance is that for some, eating too many carbs can encourage overeating and limit fat loss potential. If you have carried excess weight your entire life, my guess is lower carb may be effective, but this is a variable you ultimately have to play with. Similar to the amount of carbohydrates you eat, the amount of cardio you complete to lose the excess fat depends on your genetics. I like how you break it down in this article, very straight forward, very simple and truthful. The challenge to becoming ripped lies mainly in a change in approach to eating the right foods. Marc, from what i understand, we lose a certain percentage of muscle every year after about age 30 no matter what.
Thanks Marc, I really appreciate all the effort that you put in this article, it is very helpful and to the point.
Hi Marc, I was a swimmer and water polo player through HS and College so never cared or worried as I was always pretty ripped no matter what I ate.
Ok, so with that said, getting ripped from a nutritional perspective is mostly about total calorie intake and macronutrient breakdown as I wrote in the article. Do you have a recommendation on which form of strength training is the most effective and give the biggest reward on the time investment? I think there are a few things you should think about, which form the foundation of my BuiltLean Program. Courtney GraleyAssuming heavy work out 5-6 x per week, that brings you to a total of around 2800-3000 calories per day.
JamesNot to mention both competed in the golden era where steroids were openly discussed and used to their full extents. RobynIt says that my body fat is 26% but I know that's not right because my stomach is flat and part of my obliques are visible.
PhillupIt just means you have a big ass where with women it goes to legs, stomach, and ass.
JennyI currently weigh 130 and I did the calculations above I have 29.58% of body fat how much weight do i need to lose??

Adrian Bryantall that matters is what you think and not some chart UNLESS your goal is to be at a certain bodyfat percentage? Do Not Bend Your Left Knee Behind You (When Starting with the Right Foot) Until It Is A Few Inches from the Floor – Follow this same logic when you step forward with your left leg, that is, do not bend your right knee behind yo until it is a few inches from the floor.
Always start out with a light weight for your first set, then increase the weight by just a little more for the next and the next set. You will receive powerful secrets how to, in as little as 12 weeks, develop strong lean muscle and take off pounds of body fat and keep it off for good! The barbell bench press ranks as one of the most important chest (pectoral muscle) exercises ever created. You will notice that your other muscles like your back, biceps, shoulders, triceps and forearms will grow faster as well. Secret #5 – Keep Your Elbows Back, Hold You Chest Held High and Slightly Arch Your Back. Start out with a light weight for your first set and increase the weight each set just a little more.
FREE 10-minute Audio Interview and 4-page pdf transcript on How To Get Fit Fast At Any Age!
If you let your back hunch or try to pull with the smaller muscles of your lower back you can cause serious injury. Otherwise for most people who are just trying to increase their strength or strength endurance, it’s an excellent option for training.
The only difference now, with a vegan diet, would be the absence of chicken breasts and milk — two foods I absolutely relied on during any rapid muscle gain diets I did the past. Not exactly a strike-fear-in-the-hearts-of-enemies number, I know, but it’s a lot more than 132, and a total weight increase of almost 13%. Six weeks after I had started, I tore a disc in my back when I inadvertently loaded more weight on one side of the barbell than the other for a deadlift and tried to lift the unbalanced load. An unexpected benefit was what knowing that my gym time was precious helped me get amped up for it –knowing, for example, that this one set of 7 or 8 reps is my only chance all week to do chest press certainly made it easy, almost fun, to keep going until I reached that point of true failure. I followed Tim’s plan to the letter for about three weeks, gaining 3-4 pounds per week, until I decided I wanted to alter the plan to include some lifts I really liked, like squats and deadlifts (in hindsight, not my best idea). So I focused on adding those two nutrients to my current diet, without reducing carbohydrates, hence increasing total calories.
I did eat fewer salads and raw vegetables, since they take up a lot of room without providing many calories.
Tim’s version is about as far from vegan as a shake could be, with raw milk and raw eggs as key ingredients. I had been using apple juice, but in hindsight I wish I would have used something that was designed to deliver quick, post-workout carbs. Maybe with not staggering results, although if I didn’t have any experience with gaining muscle from the past, then perhaps I would have found a 17-pound gain to be staggering. I have to change my cardio up from steady state (on treadmill, fast walk on a high inclince) to high intensity interval training and regular paced runs (on treadmill or outside).
A lot of times people think they need to lose body fat when really they just don’t have muscle tone. Especially since vegans don’t get fats from animal products, healthy fats are key to feeling full and keeping the body healthy. Two tablespoons of peanut butter has 200 calories and is probably a lot less than you think. And to some extent, my experience was an example, because I wasn’t getting nearly as much protein as non-vegan and even some vegan bodybuilders get, as a percentage of calories. But the doctor warned against it, so I’ve got to think about it more before I do it again.
The vanilla extract and banana together were not bad, especially with chocolate protein powder. I still feel like I’m way too skinny to be posting shirtless pictures of myself on the internet. I can’t imagine eating another 500-1000 calories a day than I was during this, like I would have to if I wanted to replace what was burned through running. I learned a lot about efficiency through it which I still carry on even though I don’t follow his exact prescribed plan. Eat beans or avocados but when the powder is consumed it goes straight to your muscles and fills space.
Actually I am doing the same stuff that you mentioned and I am very close to what I want but the last layer of fat is the hardest. My problem now is that I dont eat hardly any veggies at all or seafood (as they make me want to throw up) and I dont drink milk. Perhaps mention in addition to getting more defined there is a more important feeling of well being.
I think that’s a decent estimate, but it’s hard to determine how rigorous you are working out.
The body fat % calculator says that I am 36% body and need to lose around 20lbs (I weigh 169) to see any abs. You can be a sumo wrestler who is over 300 pounds and be a gifted athlete (fit), perhaps healthy as a horse, but also incredibly obese at the same time.
I'm not worried about that other than my ass is flatish and all my fat is stored in my stomach. If done properly, you should feel the stretch in the buttocks and the hamstrings (the muscles behind the thighs). I have some ancient shoulder and elbow issues so the power lifter mixed grip (one palm facing you, one facing away) is completely out of the question. It also gives me plenty of room to bend my knees since my legs are quite long in proportion to my height. In the photo above note that I am doing the trap bar deadlift almost like a Romanian Dead Lift.
If you’re working for power or strength endurance 8 sets of 3 with a very heavy weight might be a good option for a 3-6 week cycle mixed with a 3-6 week cycle of 5 sets of 5. And if in the process I could show a bunch of people that it is possible to put on a ton of muscle really quickly on a vegan diet, then all the better.
And although the point wasn’t to gain strength but to gain mass, I got a lot stronger too, increasing my chest press from 130 to 195 pounds for a 7-rep set. When I learned this would keep me out for three weeks, I decided I was done with muscle gain. But I followed the same cadence, rep scheme, and frequency of workouts, and kept getting results. When I wanted to bulk up in the past, I just ate tons of cheese, milk, steak, and chicken breasts, and it was pretty easy. But for me, a guy whose equilibrium size is more sapling than mature oak, I wasn’t so sure.
My vegan version was obviously lacking in the raw animal protein category, but I found it did a nice job of providing a lot of protein and fat among its roughly 1000 calories.
Just because no animal were harmed in the making of your cookies does not mean the calories were taken out as well. Also, just from experience, I found when I wasn’t eating enough protein, I just snacked and snacked and snacked trying to fill some nutritional void.
Just like with running, you’ll burn some glycogen and some fat, and I imagine some muscle too at some point.
I’ve used it for toning (Core Performance, for example), but to do anything with weights heavy enough seems like it would be require a lot of expensive stuff. I should have kept more detailed notes so I could figure out the actual percentage protein I was getting. I think when I did mass gaining in the past, I’ve had more like 70g of carbs in the post-workout supplement.

Maybe the fact that I burned those calories would make me a little hungier, but I’m not sure how that would go. On your rest day if you do not consume enough and do any recovery workout all that protien will go to waste. I trust and am pretty sure the results may not be the best, but I like to try things for myself and see what happens. Despite that I can see my abs and everything, still I didn’t get the full ripped physique yet. And Metabolic Resistance Training – this helps people do resistance training and cardio at the same time. They mentioned that the actor would consume almost 40 cups of coffee a day – something which he had to give up during his training period. I decided I wanted to get pretty defined and possibly ripped, if it happens, around the beginning of June.
I know i shouln’t worry about my diet, but i want to start getting ripped to the point you can see most muscles. I'm a good size except I have lots of lower belly fat that keeps me from a flat toned stomach.
Due to my body shape, is it possible to actually see abs prior to a 25% body fat percentage? Female fitness models are in the range of 21-24%, and ripped athletes in the 14-20% bracket.
When I say that the bench press is a muscle mass builder means, that because it is a multiple joint exercises, using the triceps, shoulders and chest muscles, multiple joint exercises trigger more muscle-building testosterone which immediately courses through your body. Start out with light weight on the first set, and gradually add a little more weight each successive set for a total of 4 sets with the 4th set being the heaviest.
If you, for example, do 12 reps, and you rest a minute, and then do another 12 reps, you have done 2 sets of 12 reps. Over 70% of our body mass is water weight, these facts alone make us realize how valuable it is to keep hydrated. My knees are only partially bent and I’m pulling quite strongly with my glutes and hams. If you are a purely endurance athlete it would also be great to do a 3-6 week cycle of 4 sets of 25 at a moderate weight alternated with 3-6 weeks of 8-10 sets of 2-3 reps.
But the issue is that for most people, in order to gain lots of muscle you need to eat a lot of calories (I don’t think the body is good at using fat to build new muscle). Apple juice is virtually all carbohydrate, and in liquid form with no fiber just about the quickest thing out there. My body is very strange, it responds to lifting weights and bulking up more than losing fat so I stopped any kind of strength training because it was making me lose fat in a slower pace. With that said I feel like it is impossible for me to get back into what I used to look like when I was 5″11 and 180Ibs (in college). If you are concerned you are eating too little, or too much, you may consider getting a BMR test using a metabolic analyzer. I've been watching what I eat and working out but I feel like nothing is getting me the right results and it's almost summer time.. In this article, I will give you one of the greatest thigh exercises ever devise, that is, the forward dumbbell lunges. Here is the success formula for working out your pectorals doing bench presses for maximum muscle growth and progress.
That’s when you use a power rack with the rods set up to about mid-shin to mid-thigh to provide a different angle of pulling. And some of those calories are going to end up being stored as fat, no matter how careful you are. I was wondering what my caloric intake should be and if it is necessary for me to be eating more than 3 meals a day for me to achieve my goal before the year ends. I recently just cut my calorie intake in half 2 months ago and went from 224lbs to 200lbs even, and I still look overweight, but the strength training and cardio should take care of that easy in the next 2 months, I just cant see myself ever leaning out.
So right now I am still in a ripped phase and just trying to maintain it or go a step farther and get more ripped. I am working on losing 10 lbs but according to this calculator I am over 35% fat and therefore obese. The Calorie Calculator will find out your weekly calorie need after analyzing your age, gender, height, weight, and the level of activity you undertake usually. I suspect your lean body mass is a little lower, and your body fat a little higher than you think. That being said, you said you want to be fit, and fitness is usually defined as the ability to perform physical work. Also how can I get rid of a little bit of this fat poich on my lower abdomen so I can acctually have definition but not a six pack? Once you get to your heaviest set which should be the 4th set, you probably will barely be able to do 6 reps. You will get to your heaviest set with the 4th set and you may barely be able to do 6 repetitions. I know that the only thing I think about after exercising or when I just wake up is to have some water.
That being said, your goal would to get below 122 pounds while not losing any more lean body mass. Working your chest muscles in this will develop for you huge mountains of muscle for your chest muscles and all over your beautiful body – lightning fast. Even though a vast majority of people know about benefits of increased water many don’t apply it in their own diet.Of course you can increase you water intake with juice drinks and sodas but those liquid calories lead will probably promote fat weight gain which I doubt you are interested in since you are reading this. If you don't want to spring for a trainer, find a gym partner who can at least help you get started on doing total body exercises like squats. Work you thighs and legs in this manner, using this exercise regularly, and you will see amazing results almost overnight. As a fitness enthusiast myself my goal was to research in depth how to take maximum advantage of these benefits when it comes to my fitness and health goals which are to build as much muscle as possible and shed off excess body fat.Role of water intake in weight lossWeight loss can be a difficult thing and by not drinking enough water you’ll make it nearly impossible. Click Here to lose weight (burn fat) and build muscle at the same time but… Start here If you're extremely overweight. I know people like to flush out water with artificial diuretics or deliberately dehydrate themselves just to see that happy number on the Weight scale but that basically won’t accomplish anything.
Temporary water weight reduction and dehydration can only lead to health problems while fat level remains the same.Water plays a key role in mobilizing free fatty cells and it serves as a medium to flush out all the toxins from the body. Drinking 2 liters of cold water per day burn around 70 calories which is roughly the amount of calories a 73 kg person burns for walking 25 min.
Amazing fact that 4 liters of cold water equals in energy expenditure to roughly 45 min of walking (depending on your weight)!Drinking water as an appetite suppression method is also a way to utilize the benefits when dieting. Feeling of hunger can be very difficult to endure especially when on a strict diet, water will help you feel fuller in those hard times and prevent any digestive problems.Most common advice found in weight loss community is to drink a glass of water before a meal to help control the amount of food we eat. Study shows that feeling of satiety actually depends more on the volume of total food taken in a meal rather than the energy content, by drinking water we increase the volume which eventually leads to less food being consumed.Why do we need to increase water intake to build more muscle?A scary fact is that dropping only 2% of your hydration level can lead to a 15% strength drop! I usually drink in small sips between every 2nd set so it doesn’t interfere with my workout. Most of them are just for 1 use and refilling can be toxic.)Remember, if your mouth is dry or you feel thirsty you are probably already dehydratedUsing supplements like creatine increases the need for water.

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