Tag Archives: calories

7 Calorie Sources of a Nefarious Nature.

Does this sounds familiar to you?
– You watch what you eat.
 
– Each day you’re diligent and control your cravings.
 
– This have been the way for months now, feeling proud you should.
 
However….
 
Things have plateaued, or worse, a few lbs have crept back on.
 
While there are various potential reasons for this (movement efficiency, lower TDEE, GAS, etc), one of the most common is sneaky calories.
 
It is all too easy to over eat.
 
You can blame genetics, environment and even god because god wants you to stay on the lager side of life as all people of that ilk are jolly, apparently.
 
While potentially true, the probability is low.
 
As a species we are wired to seek out things that make us happy, that comfort us, the give us a ‘fix’ if we feel something is missing.
 
Oh yes, food is a powerful tool indeed.
 
“Let food be thy medicine” and all that.
 
It is alarmingly obvious how much it affects your health, or lack there of, its the one thing most people have in common and the majority have control over (less for dire and unfortunate circumstances).
 
As such here are 7 common food items that pack a rather hefty caloric punch.
 
Because yes, calories do matter.
 
1 – Peanut Butter
 
It’s so tasty, so moorish, so destructive to your goals if you eat an entire tub in one sitting (which is easily done)
 
2 – Fancy Coffees
 
Personally I quite like a coffee, black of course.
 
I often venture in to various establishments and take a look over the menu acting as if I’m going to have something different, when everyone knows I’m going for a black coffee because of habit.
 
Did you know a flavoured latte can be at the lowest end 250 calories in one go?
 
It’s not hard to have 2-3 of those a day, for some in one sitting, just let that sink in.
 
3 – Protein/Snack Bars
 
May convenience reign supreme. It will keep our bellies full, our wallets empty and our waistlines ever expanding.
 
Often 100-300 calories per bar, I know people like you who demolish 5+ a day with ease because they’re made to be ever so delicious.
 
By all means enjoy them, just don’t fall to gluttony.
 
4 – Smoothies
 
Literally the devil in blended form.
 
While the proposed health benefits of your Whole Foods Smoothie are enticing you may also find that a single one of these can tip the sales at around 350-500calories commonly (based on store bought ones).
 
Obviously enjoyable, just be mindful.
 
5 – That 1 Alcoholic Drink a Night
 
Now one drink a day may not kill you, however if you find yourself having it before 10am you might need to see someone.
 
The issue in this comes from the size of glass people use, and some fall in to the trap of opting for say a low-calorie Gin, 90cals per hit, as such they have 11.
 
Okay, maybe not 11, however at least 2-3, the can happen several days a week and maybe double on the weekend.
 
While this may be your way of ‘relaxing after a long day at work’ it’s not the most optimal.
 
6 – Office Treats (various)
 
Cakes, biscuits, candy canes, anything you just pick at, they can all have you racking up callers without your knowledge.
 
Before you say or think it, no, you don’t deserve a treat.
 
You give dogs treats, last time I checked you’re not a dog.
 
*If you are a dog and you’re reading this with 100% comprehension, please know I’m impressed.
 
7 – Low Calorie Foods (any)
 
Yea, I can’t believe I wrote that either.
 
This falls in the same realm as the low calorie gin mother dearest has after dealing with her darling children all day.
 
Typically because something is low calorie people don’t feel guilty about having it, which is great before the mob decides to set up a lynch party.
 
Due to not feeling guilty of their ‘less than 100 calorie snack’ people will eat serval of them, across the span of a day you can consume 3,4,5 or more of these ‘low calorie snacks’ on top of your average meals.
 
Worst part is people won’t track them as they don’t see them as ‘real food’
 
All of this leads to an excess of energy and a potential calorie surplus, and that my friends leads to weight gain.
 
The gain coulee be LBM or fat Mass, that will come down to things such as training, hormones, etc.
 
(Most end up with fat mass gain, unfortunately)
 
There you have it, the seven sins you didn’t know about.
 
I rsememrb the days where the only ones you have to worry about were Lust, Envy, Greed, Wrath, Pride, Gluttony & Sloth.
 
Alas, this is our modern world.
 
Give the above some thought and just be mindful.
 
If you want to have a food you enjoy then please fill your boots, if the feeling the food yields you is something you need and can’t live without then so be it, however it the long term results have lead you to a dark place mentally then you may need to consider sacrificing that which you enjoy.
 
Not what people want to hear I know, however it’s often what they need to hear.
 
You’ve got all the control, use it well 🤗
 
Enjoy,
Ross

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You’re not going to like this…

We do like to complicate things, don’t we.
 
Then we often proceed to ask for specific advice.
 
Which of course is immediately ignored if it doesn’t fit our bias or what we want/expect to hear.
 
Take this classic –
 
Person A – “I want to lose weight, I just don’t know what to eat.”
 
Person B – “Good old whole foods is often a good approach, along with keeping portions in check and being mindful of how much you’re eating overall.”
 
Person A – “Yea I know that, but what do I eat?”
 
Person B – *Gives examples and options.
 
Person A – “I don’t like any of that. Ugh, this is so hard and restrictive”
 
It is at this point if someone is talking to me that I will face palm and give up all hope with them.
 
These people are not asking for an answer, at least not an objective one anyway.
 
Many merely want agreement with that which they already believe or want to think.
 
Can you lose weight while eating junk food?
 
Yes, 100%, however you won’t be abel to consume that much and your health may suffer greatly.
 
If you’re an adult and you can’t get yourself in check with eating habits and food choices then you’ve got deeper emotional matters to worry about.
 
The amount of people who’ve asked for help and ignored the that which is given is truly impressive.
 
Frustrating as well.
 
So many want to know what they can get away with, or how they can sneak in snacks, or if they deserve a treat and other such bollocks.
 
I will be frank, if you want to carry large amounts of body fat then more power to you, crack on.
 
Do i personally agree with people being overweight, no, no I don’t, the reason why is simple; being overweight for most people is 100% their choice.
 
Yep, I said it, their choice.
 
I’m sure some people are seething at that comment.
 
At this stage in my life I just don’t care anymore.
 
The world and its dog will come up with any and every excuse, medical condition or extenuating circumstance as to why they are overweight (or obese).
*Pleas note, there are indeed some rare conditions that royally screw people over, however in my life I have only met 1 such person, everyone else had their life in the palm of their hands. Call me a cynic, however I doubt very much you’re the same as that 1 person.
 
Truth is in most places it’s because they eat too much.
 
Thyroid condition or no thyroid condition, you don’t see TV adverts with overweight starving people in 3rd world countries.
 
Why?
 
Lack of food, which is indeed a terrible turn of events and rather unfortunate for them, yet if those who call on ‘medical aliments) found these poor unfortunate souls a thyroid condition and weren’t over weight it’d be ignored or something else would be spun on it.
 
In short calories and total food amount consumed matters.
 
Hmm, bit of an odd rant there, however you get the point.
 
People will cherry pick all the time.
 
Sorry to say no amount of cherry picking will change what is.
 
It might make you feel better or appease your cognitive dissonance, however it won’t change a thin, only you can do that.
 
So good people of the internet, do you agree or not?
 
Leave your thoughts and feelings below.
 
Enjoy,
Ross

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Calories Calories Calories

Think we need a nutrition post, haven’t had one in a while.

Morning All,

This is one where the PT’s/Coaches can get involved and display how they work with their clients.

Calories.

Despite what some Guru’s claim, they do matter.

Those crafty little things that people seem to struggle to have any form of candour with when tracking them.

At a base level, for those without any for of genetic or medical conditions, calories influence you the following ways:

Energy balance 101 –

– Positive Energy Balance = Calorie Surplus = Weight Gain
– Negative Energy Balance = Calorie Deficit = Weight Loss
– Energy Balance = Caloric Maintenance = Weight maintenance

Pretty simple.

Your own personal caloric needs will differ depending on these and other factors:

– Age
– Activity (TDEE)
– Lean Mass
– Hormones
– Current Weight

There are other factors as well such as TEF & NEAT/NEPA, however these will do for the purpose of this post.

We can also look at macros as well however that will be best suited to another day.

The big question now is this.

How do you establish the calories you need each day?

This is in regards to weight maintenance, once you know how many you need to consume to sustain your current physique you can manipulate then accordingly for your desired goal.

You have the following methods to choose form:

The Katch-McArdle Equation
The Cunningham Formula
The Mifflin-St Jeor Equation
The Revised Harris-Benedict Equation
The Owen Equation
The WHO/FAO/UNU Equation
The Aragon RMR Equation
The Eric Helms M&S Pyramid Equation

To name a few.

Those will all give you an estimate of your BRM (Basal Metabolic Rate) from here you’d then take the number provide by them and use an ‘Activity Multiplier’ to get again an estimate of your total calories for daily needs.

It’s worth noting that as with anything these are estimates.

There will always be some degree of movement, you’ll even find with the different equations above there can be up to a 300 calorie difference between them.

An older equation I’ve used was pilfered from a book called PowerLifting and is as follows:

(This give you calories for your daily needs based on your goal)

Losing Weight = BW in Lbs X 11-13

Gaining Weight = BW in Lbs X 17-19

I’ve found these to be pretty similar numbers wise to all of the others that involve activity multipliers and so on.

However if I do use this with a client I will not necessarily put them straight at those calorie targets.

What typically happens is the target is compared to their current (this is established by having them track all their foods by the number for 2-3 weeks to gain a solid understanding of how much they’re eating).

Once this is done calories will be dropped or increased periodically by 50 per week until their is movement on the scales, then we stop adding and stay there until the scale stalls again, at which time 50 is added/dropped each week until steady movement once again begins.

This is repeated until people fall in the target ranges estimated form above, typically.

It has always seemed that people want an all or nothing approach with nutrition.

They want nutrition plans that they evidently won’t stick to (plus not many are actually qualified to write them anyway).

Or they want that drastic calorie drop because they think it will get them faster results, which is does for about 4 weeks and then they crash and burn in a glorious blaze.

You have to remember you can also factor in training, recovery and various other things as well.

If you start to hard and fast you soon find you run out of places to go, I speak from experience on this one.

How do you establish your calories?

What recommendations do you give your clients?

Perhaps you have questions on the above, if so feel free to pop them down below.

Let’s get discussing that ever so complicated (which is needn’t be) topic of nutrition.

Enjoy,
Ross

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The secret that all fat loss diets don’t want you to know

Diets, there’s certainly a lot of them, especially of the weight loss variety.
 
Keto
Paleo
Carb Cycling
IIFYM
Mediterranean
Zone
Atkins
The Blood of Your Enemies
5:2
Intermittent Fasting
And many many more
 
You’ll find a lot of them actually work to some degree and the reason for that is typically one that all have in common.
 
A calorie deficit.
 
The main factor in shifting weight downwards on the scales is being in a calorie deficit, or negative energy balance, you’ll find this can be achieved via a purely nutritional deficit or a combination of nutrition and training.
 
If you do aim to mix training (weight lifting) and nutrition to create a good deficit you’ll find that you get a better result, this is because your body will now have an inherent need to maintain muscle and strength while shifting fat, meaning you’ll achieve that ‘toned’ look that is wanted.
If you’re in a deficit you will become lighter, that’s just how the body works, even if you’re eating ‘bad foods’, while food choice is important for health reasons, a deficit is a deficit, you can technically each jelly beans and toast and shift weight, provide you’re in a deficit, however I’d advise eating more whole foods, unless you don’t care for your heath, your choice.
 
Nothing fancy today, just a few words on how to shift the excess and those words are, caloric deficit (or negative energy balance for the science nerds).
 
Enjoy,
Ross

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Spot reducing fat

Fat storage, such an annoying thing.
 
However there is something that is even worse, thinking you can spot reduce it.
 
You can’t, that’s not how fat loss works.
 
It’s very common for people to complain about unsightly/excessive fat in certain areas of the body.
 
The most common being in the following areas:
– Stomach
– Hips
– Thighs
– Arms
 
If you ask someone who has less than a clue you will get a potential answer that sounds like this:
 
“Tricep work will help reduce that, try some kick backs to help tone and shift the fat.”
 
Or
 
“You need to do crunches, side bends and leg raises to get a flat stomach.”
 
No, just no. In fact all the no. If someone tells you this they’re an idiot put simply.
 
Sadly we can’t spot reduce fat with exercise, the only thing that can remove fat for a specific place is liposuction.
 
It is common for people to say they are happy with certain body parts and only want to focus on others, which is a very misguided way of thinking because the body works best as an entire unit and you’d also look silly with muscle in one part of your body but nowhere else.
 
Always aim to take a balanced approach to training.
 
Men, train your lower half as much as you train your upper half.
 
Ladies, train your upper half as much as you train your lower half.
 
As for fat loss please understand this simple fact, it comes of where it wants to come off based on your bodies individual genetic makeup and hormonal profile, sadly you can’t pick and choose. Now you might not like to hear that, however that doesn’t stop it from being how things work, sorry. 
 
Here are three things you should be doing for all around fat loss and improvement in your body composition.
 
1 – Train your muscles equally (split days or whole body days)
 
2 – Interval style training where you get your heart rate over 85%
 
3 – Achieve a caloric deficit and eat whole foods
 
Enjoy,
Ross

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Deceivingly Dense

Are you aware that some things in this world are deceivingly dense?

Sometimes is what we can’t see or forget to look for that can cause us to hit plateaus or go the wrong way.

We all enjoy a flavor filled beverage, but is the treat worth the excessive amount of calories, that is the really question.

Hell, Are you even aware of how many calories each one of your favorites potentially holds?

Let’s take a look (on average) at each of the most common ones and what calories you will find in them.

12 ounce glass of Orange Juice with breakfast: 170 calories
16 ounce Café Latte with milk for mid-morning snack: 260 calories
16 ounce sweetened Iced Tea with lunch: 120 calories
12 ounce Fruit Smoothie for afternoon snack: 350 calories
8 ounce glass of Red Wine with dinner: 170 calories
Total hidden calories: 1,070 calories!

Is it any wonder people struggle to shift excess weight? Without knowing it a great many people are getting in too many calories from things they forgot to take in to account.

This is only a short post today to help you remember to think about your food/drink choices. By all means have what ever you desire, there is no need to restrict yourself, just keep in mind your overall energy balance and needs (track with MY Fitness Pal or a similar app) otherwise you will end up going down a slippery slope indeed.

Enjoy, Ross

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Do You Really Need That Specialist Exercise?

Walkouts, Partial Reps, Banded Moments, Movements with Chains, Lockout Reps, Board Pressing, the list of specialist exercises is numerous but do you really need them?

Too many people get caught up in doing things they have no real need for. I am guilty of this on the odd occasion but found that it only severed to hinder my progress in the long run because there was no need for the specialist movements.
You will find these types of exercises common for high level power lifters but they serve little purpose for us normal folk. If I had to give people some variations of lets say the big 3 I would suggest the following:
– Pause Squats
– Front Squats
– Box Squats
– Paused Bench
– Narrow Grip Bench
– Pressing Overhead or High Incline
– 1/2 – 1 inch Deficit Deadlifts
– 2-4 inch Block Pulls
– Snatch Grip Deadlift
– Overhand Deadlift
That’s pretty much it. While it’s nice and quite fun to try some of the specialist exercises there is little to no need unless you’re squatting/deadlifting 3xbw and benching 2xbw. The variations I’ve suggested will be more than enough to help keep you busy for months if you rotate them properly.
Do you need some guidance on a program too?
Warm Up Sets x4 at 3-5 reps (40,60,70,77%)
Week 1 – 10×1 + 70-80% back off AMRAP set -10min
Week 2 – 5×2 + 70-80% back off AMRAP set -10min
Week 3 – 3×3 + 70-80% back off AMRAP set -10min
Week 4 – 2×5 + 70-80% back off AMRAP set -10min
*increase weight and start over.
*2 lifts per day – EG Squat/Row, Deadlift/Press
*Lower body would work better with this programs set rep progression.
*Upper body = Volume or Ramping, try 8×8 on the volume with only 30 seconds rest on upper body pressing/pulling movements or Ramp up to a 3-5RM (meaning you do 3-5 reps and add weight each set until you hit technical failure, then you’re done).
An example day might be as follows:
Workout 1 – Squat/Pull Up
Warm Up Sets – Paused Squat x4 at 3-5 reps (40,60,70,77%)
A1 – Paused Squat – 10×1 – 100kg + 80kg AMRAP (10min time limit)
B1 – Pull Up – 8×8 – Wide Grip Body Weight/Weighted or Pull Down
*Optional C1 – Ab Roll Out – 1×12
Workout 2 – Deadlift/Press
Warm Up Sets – Overhand Deadlift x4 at 3-5 reps (40,60,70,77%)
A1 – Overhand Deadlift – 10×1 – 100kg + 80kg AMRAP (10min time limit)
B1 – Press – 5RM Ramp Start with Overhead Press and hit 5RM (You can alternate your Pressing movement to your own personal desire, one day might be overhead press, the next time around it might be bench and so on.)
*Optional C1 – Ab Roll Out – 1×12
A weeks training might look like this:
Monday – Workout 1
Tuesday – Workout 2
Wednesday – Off
Thursday – Workout 1 – Front Squat/Pull Down Neutral Close Grip
Friday – Workout 2 – Snatch Grip Deadlift/Incline Press
Saturday – Off
Sunday – Off
Repeat last weeks exercise selection, keep weights the same on SQ/DL but move on to week 2’s reps (5×2).
There is nothing stopping you from adding in a sprint day on Saturday or some CV just regulate the intensity so that is doesn’t disrupt your recovery and adaptation phases.
In the world of lifting it’s best not to try and run before you can walk. Learn the basic movements and learn then well, then once you’ve started to hit the upper limits of your natural strength (around 3xBW SQ/DL & 2xBW Bench) then it will be worth adding in some specialist exercises to help you past your sticking points.
Enjoy,
Ross

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Build A New Body: Part 1

There are a great deal of programs floating around on the internet and today i’m going to give you another one to consider.
This will be one of several programs I will be writing for you that will help create a 12 week training cycle to help you add lean mass, strength, strip fat and feel much more confident because of the results you will achieve.
Today’s program will consist on what you will ideally be looking to do for the first 3 weeks of your training block. It will help you build a good foundation of lean mass while starting to bring up your base strength in preparation for the next 3 week block, here is what the basic outline of what the primary goals of each will look like:
Weeks 1-3 – Hypertrophy/Strength
Weeks 4-6 – Hypertrophy/Strength
Weeks 7-9 – Strength/Conditioning
Weeks 10-12 – Strength/Conditioning
The first 6 weeks is based on building the foundation, then the second 6 weeks will be about utilising/realising the strength you’ve gained from your newly built muscle to it’s full potential while also adding in some conditioning style work to help keep you lean and feeling ‘fit’ don’t worry if you think they will contradict each other, they won’t if programmed properly and the correct volume/approach is used.
So now you’ve got the basic idea shall we get started?
4-4-4 is the first method you will be using is based around the following:
– 4 Workout days per week
– 4 Exercises per workout
– 4 Sets with varying rep ranges
The days you workout are down to you, that could be Monday/Tuesday/Thursday/Friday or whatever.
As for exercises you will want to cover the full body in as little movements as possible, I will give you two guideline workouts A/B where you will hit all the major muscle groups, here they are:
Workout A –
– Front Squat
– Snatch Grip Deadlift
– Bent Over Row
– Supinated Grip Pull Up
Workout B –
– Press – Shoulder Width
– Bench Press – Medium (narrow is you want more triceps, wider if you want more chest)
– Dip
– Face Pull – Pronated Grip W/Thumbs Facing You (think you’re hitting a double bicep pose when pull to your face)
*You can do which ever day you want first, it’s down to personal preference.
Now it’s time for the rep/set scheme I will recommend for you.
– 12,10,8,6
– Use a 4-1-1-1 tempo (4 second eccentric, 1 second pause, 1 second concentric, 1 second pause)
Suggested loading:
– 12 – 65%
– 10 – 70%
– 8 – 75%
– 6 – 80%
A very simple descending pyramid that will help you begin to build a base. As for a warm up I would advice doing what you need to do so that you feel mobile and ready, remember a good mobility routine will help you stay injury free and improve your performance and overall life for that matter (There are lots of options on YouTube, you’ve got a great book called Becoming a Supple Leopard and much more to get ideas from).
I can’t tell you your weights but the suggestion I have given will be a good starting point, but remember the stronger you get the higher these numbers will go, not only % wise but also because you will be able to lift more. Start off light so you have somewhere to go, if you start too heavy you will stagnate and can even get hurt if you’re not careful.
The above program is designed to be followed for 3 weeks, then you will move on to the second 3 week block which I will get uploaded in due course.
You will obviously need to know about nutrition as well, here is a good starting point for you:
LBMx 17-19 = Muscle Gain Caloric Range
Protein – LBM x1 = Grams per day, multiply this by 4 to get calories of protein for the day.
Carbs – Protein x1-3 = Grams per day (depending on style of training/overall daily activity, desk jockeys use x1, site workers use x3 and people in the middle use 1.5 or 2), multiply this by 4 to get calories of carbs for the day.
Fat – What ever calories are left divide them by 9 to get your fat in grams for the day.
Example Equation:
175lbs x 19 = 3325 total cals
175lbs x 1 = protein 175g x4 = 700 cals
175g x 2 = carbs 350g x 4 = 1400 cals
3325 – (700 + 1400) = 1225 cals
1225/9 = 136g fat
So these example calories/macros would be:
3225 Total Cal
175g Protein
350g Carbs
136g Fat
Get the idea?
*Eat mostly single ingredient whole foods to get the bulk of your calories, doing this will sort out your micronutrients without you having to worry too much. think 80/20 – 80% single ingredient foods 20% what ever you fancy. Just keep the callers correct and the overall macronutrient ratio sold and you can’t go far wrong.
Breakfast/AM – Fat/Protein
Snack/AM – Fat/Protein
Lunch/PM – Complex Carbs/Protein
Snack/PM – Complex Carbs/Protein
Dinner/PM – Complex Carbs/Protein
Post Workout Protein/Simple Carbs – regardless on time of day.
This will be a good place to start, you can make adjustments according to your own persona needs as you see fit.
You now have the first 3 weeks and some basic ideas for nutrition, it’s time to get in to the gym and start working (Y).
Enjoy,
Ross

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Yesterdays Results

Morning Guys,

Building is the aim, but with all the set and rep ranges out there which one should you use?

There was the famous 6×6 & 8×8 that was used by Vince Gironda

Or the hugely successful 7-5-3 Wave Loading System found under the tutelage of Charles Poliquin

You even heard stories of how well people did on Dorian Yates’ ‘Blood & Guts One Set to Faliure’

Some even did phenomenally well on the very simple 4×8-12

But the truth is that all of the systems work, lets be honest and accept that if they didn’t work they wouldn’t be spoken about.

The hardest part isn’t finding a set/rep scheme that works, it’s finding one YOU can stick with for the long haul, in our society of quick fixes and instant gratification we want to add 30lbs of lean muscles, drop 50lbs of body fat and look akin to a Greek God all by last week.

Sadly life doesn’t work that way. If you want to build some decent lean muscle you will need to be prepared to put in the hard work, eat adequately and have everything pretty much on point. This doesn’t mean you shouldn’t have a life but you must understand that the more effort you put in and the more sacrifice you’re willing to make the faster and less time you will need you will achieve your results (which could still be in the years in most cases).

Now the obvious points are out of the way it’s time to give you some options to help you on your way to a better you.

The rotation of set/rep schemes will be set using a 3 days on 1 day off rotation until you have done the particular set/rep scheme 4/5 times (this will last mean each set/rep system will last around 3 weeks or so) with a total of 4 different rep/set options to go though. The main exercises will stay the same for all 4 mini blocks, as for assistance work you can add in some DT (Density Training) that should take no more than 10min and the chosen assistance movements can change every 3/4 workouts if you feel the need, but remember a change is only needed if you have become stagnant on that particular exercise.

Parameters for the mains lifts:

First 5 Workouts (weeks 1-3):
Reps/Sets: 10,8,6,20
Loading % of 1RM: 70%,75%,80%,60%
Tempo: 6-1-1-1 and 2-1-1-1 for the 20 rep set
Rest: 90 Seconds

Second 5 Workouts (weeks 4-6)
Rep/Sets: 6×6
Loading % of 1RM: 75-80%
Tempo: 4-1-1-1
Rest: 30 Seconds

Third 5 Workouts (weeks 7-9)
Rep/Sets: 5×5
Loading % of 1RM: 80-85%
Tempo: 3-1-1-1
Rest: 90-120 Seconds

Forth 5 Workouts (weeks 10-12)
Rep/Sets: 5,4,3,2,1
Loading % of 1RM: 82,85,87,90,92%
Tempo: 2-1-1-1
Rest: 120 Seconds or as needed

The main lifts will be comprised of the following:

– Squat (Front or Back)
– Bench Press (Incline of Flat)
– Deadlift (Overhand only)
– Bent Over Row (Supinated Grip)
– Press (Military or Behind Neck)
– Pull Up (Weighted or Body Weight)

Now it’s time for the interesting part, the workouts themselves.

Based on 3 working days you will only be required to do 2 movements per workout, plus 1-2 assistance movements if you feel the need.

Day 1:
A1 – Squat
B1 – Pull Up
C1 – Dumbbell Curl (5-10min on timer, do as many reps as possible in the time limit)

Day 2:
A1 – Bench Press
B1 – Bent Over Row
C1 – Skull Crusher (5-10min on timer, do as many reps as possible in the time limit)

Day 3:
A1 – Deadlift
B1 – Press
C1 – Lateral Raise – Do one set of C1 followed by C2, minimal rest between transitions.
C2 – Face Pull or Reverse Fly (5-10min on timer, do as many reps as possible in the time limit)

Day 4: Off

Repeat.

The above is a very simple progression that will help you build some quality lean muscle tissue while keeping things fresh and interesting. as I mentioned above you can change your assistance exercises as you see fit but try to keep the main movements the same as this will help with the accumulation f overload stimulus.

One benefit of these workouts is that they won’t take long to complete, perhaps 40min tops meaning that you will have lots more free time to spend with friends and family, eat lots of good foods and because the workouts are so short you will look forward to your next one, unlike some other extreme training programs that kill your motivation to train.

You will also need to make sure you’re eating enough, if you want my opinion on how to make a educated guess then do the following:

LBM (Lean Body Mass) x 17-19 = Daily Calories

LBM x 1-1.2 = Protein in Grams for the day x4 = calories from protein.
Protein x 1.5-3 = Carbs for the day (1 if you’re a desk jockey. Use 2 if you’re somewhat active at work and 3 if you’re job is very physical) x4 = Calories from carbohydrates.

Daily Calories – (Protein Calories + Carb Calories) = Calories of Fat per day, divide this number by 9 to get your daily grams of fat.

Now go and make some progress.

Enjoy,
Ross

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