What do you think?

I am on a quest to loose weight. I'm a male, 29yr, 184cm and ~90kg. I am going to the gym daily, I am doing strength exercises one day yes one no, and cardio every day. Also, I am using L-Carnitine, Animal Cuts and Amino Liquid. I dunno exactly how healthy these are but I have friends who are using them for years! I will use them for a month.

Do you think it is OK to use these for a month and keep training without? Will I see some result in one month? My friends are telling me that I will definitely see some positive results.

When it comes to the gym there is nothing you can take for quick results. You have to get there 4 times a week, every week, all the time. Results come SLOW.

I recommend a great training program like P90x.

Don't worry about those 3. Just have 4 protein shakes per day, with 1/2 tbsp of creatin monohydrate in each one. Those are all totally safe supplements, all found in natural foods. The best fat burner still legally available is Lipolyze and Somalyze without question. I have gotten guys in great shape working out 2 days a week, if you are progressing in how much you are lifting, and eating enough, and doing enough cardio you will get in shape. It is way easier than people think. That said, the program that I had beginners doing was 4 days a week, and I guarantee you would get quicker results than any other program on the market, lol, but I dont really want to type it all up.

What if I will have only those 3? I am eating vegetables and fruits and each morning I have cereals with milk. Is that enough?
Until now I was doing cardio each day but I feel that this is to much, I read some materials where they suggest to do less but really intense. They suggest that I should train 40-50 minutes, 3 or 4 times a week and cardio should be only 10 or 15 minutes.

Even though I take those 3 supplements, I train really hard, I usually stay 2-3 hours in the gym. ~50 minutes of weight lifting stuff and 1 hour of cardio, sometimes two.

You can have them if you want, I am just saying, you can get them way cheaper in food. They arent dangerous. Amino Liquid is just digest milk, L-carnitine is just a synthetic amino acid found in fish. Animal Cuts are mostly useless uppers and diuretics (the choline and inositol are very usefull though).

Stop doing so much god damn cardio! You need more protein, and less cardio.


The way I was training people, had a 4 week growth phase, with 15 minutes of jogging, nothing too crazy, after working out, then a week off, then 4 weeks of very intense circuit training, upping the rep numbers from about 4 reps at a certain weight in one day, all the way up to 100 reps, with up to 10 minutes of interval sprinting., followed by a week off and then start over. We did this for 40-45 weeks and then we decided we either needed to loose more fat (by this time they were usually pretty lean, but if they started really over weight, they might not be low enough yet) or build more muscle ( Also, they had probably build a good 30 lbs of muscle if they had never worked out before, but they might still be 30 lbs underweight if they started 60lbs under weight).

The goal is to average about 30-40lbs of fat lost, with about 20-30lbs of muscle gained. A high end athelete cant get these kind of gains naturally, this is for beginners.

I know that you said:
.. but I'll give it a try anyways. Will you please send me that program? I am curious.

Thaaanks!

I cant send it, because I never wrote it down!! We can skype sometime and I will give you the details, or if some other people really want it, I might even write it down.

I am sure that there are people interested in this program. It would be nice to share it.

I would be interested in it as well. I was lifting for a solid 4-5 months or so before last summer and definitely saw some improvements. I put on about 10lbs of muscle ( a lot for me because i dont weigh much to begin with) but i moved and lost the gym in my building so i stopped. All my hard work is gone now but i believe i can put it back on much faster. I just started again and was keeping it simple doing a week of squat sets to get me back at it. Soon i will change it into a real routine and would like to check your program out instict.

It's a great program, but if you are already in advanced shape, this isn't for you. The weights required for you to make progress wont work with this. This is for loosing the FIRST 40lbs and building the FIRST 20lbs, after that, you need a more intermediate program.

It's a 45 week program, (could take a few more weeks per individual), you would have to dedicate yourself, completely, to doing those 45 weeks. The first 5 weeks aren't even in a gym, they are in a local park, I did this so that you could loose about 10lbs and get some strength built before you walked into a gym the first time, so that you aren't so intimidated. You should be able to put about 40-80lbs on most of your lifts in the 45 weeks, while building speed and endurance.

But you have to do the program exact, and eat the proper diet that I would include. That is nearly a year commitment to a program.

Yea it doesnt sound like my program. I am naturally skinny, fit but skinny. I cant put on fat if it tried. Ice cream could be my diet for a week and i may weigh 3 pounds more than when i started. Any recommendations for guys like me that have a harder time putting on straight muscle?

You could alter my program by adding more calories, madcow 5x5 is also really good and so is Max-OT style.


The most important thing for gaining weight, is lifting heavy-compound, and eating enough

a program would be good.

i went to the gym for a few spells when i was finishing study and constantly got given programs that didn't enthuse me with advice that..... hmm. i got bored by the whole gym thing and it seemed all they wanted was my business and never really bothered to find out about mine and if they did they didn't get it so it was obvious they weren't listening anyway. then the people working there were always showing how cool they were or hard their partner dropping in to see them... etc

then we have gyms over here for women and i say what about straight men... we are the most neglected and disregarded workhorse in the western world. i just want to get fit again and it seems going out into the world to do that we are ripe for someone wanting to steal our time or money.

i am about to go for a walk anyway because it is peaceful. in regards to a program that i can start off with that would be awesome and if you can give me some eating guidelines too that would be great

Maybe eating is the most important part of a training. I also take care what, when and how much I eat but I do not have an extremely strict diet..

On my off time I will have a complete 50 week program with exercise and eating guidelines, I promise you will get the very best results in both fat loss and muscle building using this program for your first year in the gym.

It's a progression, so based on what you did last week, that determines what you do the next week. As far as eating. The basics are 5-6 meals per day, 40g protein, 35g compelx carb, and 15g of natural fat (animal or plant). But, I will write some guidelines out so that you can adjust this for yourself. Most beginner programs have you eating about 2,000kcal per day, but I am going to put so much muscle on you, and your metabolism is going to be going so fast by the end of this that you will need my 2500-3000kcal diet just to get through the day. If i show you how to take care of your skin and get a great tan, below 10% body fat, and very visible muscles (you will never look like arnold without steroids, so dont worry, lol!, every single cm of muscle will take so much work, that you wont accidently wake up a "beef head" , if that was the case, my body building days would have been SOOO much easier). But for now, I have a 5 week program that I start guys on, it is the park program so here it is.

Walk up to where ever you are going to be doing the exersice, it will be a park bench, or monkey bars. Then jog 30 seconds away. This is your start point, the bench or bars are your end point.

Monday:
At starting point, sprint to end point
Do push ups (with feet up on the back of the park bench) 4 times
sprint back as hard as you can to start point
Rest 1-2 minutes
Repeat 4 times.

So next week we do 6 reps (push ups), and repeat the cycle 6 times.
The next week we do this 8 x 8
the next week do this 10 x 10.

Monday is Bench press with feet up on the back of the park bench
Tuesday is chin ups (if you cant do chin ups, do the ones where you are somewhat horiztonal)
wednesday take off
thursday is close grip chin ups alternated with close grip push ups (feet on ground)
friday is body squats.

On week 5 rest.

As far as diet.

Eat only when you are hungry (this is for the park program only!). Each meal is one source of animal protein, the size of your two fists together, vegtables the size of your two fists together, and a complex carb source the size of your two fists together. You can add anything else to it you want. After 6pm, no more carbs (unless its right after your workout). Allow yourself about 2 cheat MEALS (meaning dont go crazy on portions) per week. And do everything in your power to drink 3/4 gallon of water or crystal lite.

Start working on replacing coffee with green tea.


Does this make sense? The point is to get you going before we get in the gym, and you can get down a good 5-10 lbs before you are in the weight room feeling judged. The actual weight room program cycles, and the strength building portion looks nothing like this.

edit: Oh yea, right after this workout, you have 2 scoops of whey protein in water (check out iso cool for kool-aid flavored ones that go good in water, chocolate in water is not good) and 1 packet of brown sugar or whatever oatmeal, 1 apple, and 1.5 tbsp peanut butter. And then 90 minutes later a solid meal with complex carbs, no matter what time it is. This will get your metabolism blasting!

The thing is, if I gave you a strict diet and lifestyle and training program, you would follow it for 2-3 days see no results, and then give up. But if you are already 4 weeks and getting far out results and feeling great and everyone notices it and your confidence is boosting, it becomes easier to push it even harder and stick to it. You will actually say "Sh1t, I want to dedicate myself way more too this". Trust me on that. I am training you to love diet and exercise in the first 4 weeks. Once you love yourself and your body, it is easier to eat healthy rather then dirty, eating pizza actually gives you anxiety, lol, cause you know, "This isnt going to make me happy". This is why I got great results, because I was actually thinking. If you want to research why this kind of training gets you the best results, google, HIIT training, its the same basic principle, taken one step further, some concept as cross fit during this phase.

A friend of mine says eating is 100% of getting in shape and training is 100% of getting in shape. I saw a study, that showed that sumo wrestlers, who almost never weight train but eat all day, had slightly more muscle than power lifters, who always weight train but eat all day, who had slightly more than bodybuilders, who weight train, but eat very strict.

Diet is without question the most important part.

This is a lite version of the tennis trainings I had a few years ago. I was a tennis trainer and used to put my kids to do this training.

I have a question about the water quantity.. We are using liters here so I am not familiar with gallons. As far as I can see on google 1 US gallon = 3.78541178 liter. Does this mean that I have to drink 4*3,7 litters of water per day? That`s a lot! If I drink that much I will not be able to stand up.

[Edit] Doh! I suppose you mean 3/4 not 3 or 4..

[EDIT 2] What about sauna? Does this helps? If yes, how much should we sit in and how much water do we have to drink? Should we drink more water if we do sauna?

Check this out! Drink a liter of water with 1 tablet vitamin c, and a pinch of salt. Then do 20 minutes sauna and drink another liter of water with 1 tablet vitamin c and a pinch of salt. Then take a cold shower and do one more liter of water with a pinch of salt and vitamin c.

Then go do a high carb meal. Check out your endurance the next day. (dont do this unless you have a competition the next day, it only works so many times.) I think sauna is good, but add 1 liter of water for every 20 minutes that you do. I love to do sauna THEN train, not after, to relax my muscles, but whatever, it feels good. Just stay hydrated.

Exactly, 3/4 gallon water, when you are doing the full out program, I suggest 4 litres.

The thing is, you have to find your 1 rep max for a few exersices to do the real program, and so if you have never worked a muscle directly, this isnt a good indicator of your real strength, so the push ups and pull ups for 4 weeks gets you primed to be really tested.

So uhmm, who has been following my park program?

Get in shape together?