My Diet and Routine for getting LEAN.

[B1gDaddy]

This is for Twist and/or anyone else who has suggestions.

Been some time since I've done this but I'll do my best!

Stats:

Age 25
Weight: 225-230lb
BF%: Not sure.. high teens low 20's?
3 Cycles under my belt
4 years of training and 1 year at home training
TDEE: 3095

Im doing this cut naturally. For now..

High Intensity program

Cardio every workout day.

Chest & Back
Hammer Press super set (4 sets, 15 reps)
Seated Row (4 sets, 15 reps)
Bench press (3 sets, 12-15 reps)
Reverse grip pulldowns (3sets, 15 reps)
Cable cross-overs SuperSet (4 sets, 15-20 reps)
straight arm push downs (4sets, 20 reps)

Legs
Squats (5sets, 12-15reps)
One legged leg press (5sets, 15 reps)
standing leg curl (4sets, 15 reps)
straight leg dead lifts (4 sets, 20-25 reps)

Shoulders
side lat raises super set (4sets, 12-15 reps)
front DB Raises (4sets, 15reps)
DB Press superset (3sets, 15reps)
Machine rear belts (3sets, 15-20 reps)

Arms
machine preacher curl super set (5sets, 12-15reps)
One arm pulldowns (5sets, 15reps)
DB Preacher curl superset (4sets, 15reps)
Overhead rope extensions (4sets, 20reps)

Meal #1
Protien Shake
(40g Prot, 200 cals)
Oatmeal
(50g carbs, 200 cals)

Meal #2
Can of tuna
(20g prot, 80 cals)

Meal #3
4oz chicken
Baked potato

Meal #4
Can of Tuna on whole wheat bread

Meal #5
4oz chicken
1 cup veggies

Meal #6
Protien shake
(40g prot)

Total - 235 CARBS, 195 PROTEIN, 2050 Calories

I know I left out some macro's but that cuz I dont have the individual macros, i just have the total worked out from a while ago.
I'm sure the diet needs work, no need to sugar coat any major errors.. i can handle criticism haha. Just say what you gotta say, I'm here to learn more and more!

[B1gDaddy]

Normally I have egg whites in there somewhere and rice too but I changed it up a little. If egg whites and rice SHOULD be added then I will adjust my diet.

[Back In Black]

You haven't listed any fat macro's. Or any macro's for your last 4 meals.

Can you get your b/f checked or post pics?What is your target?

Can you advise timings of meals.

Where does your workout fit in to your eating schedule.

Why do you have your reps in the range that they are?

What type of protein is your bedtime shake?

Do you do any fasted morning cardio? What type of cardio do you do on workout days? You work out 4 days a week?

[gbrice75]

225-230lbs with relatively high bodyfat - I doubt your TDEE is 3000, how did you arrive at that number?

[B1gDaddy]

You haven't listed any fat macro's. Or any macro's for your last 4 meals. Just got home from work, was rushed earlier, will fix it ASAP.

Can you get your b/f checked or post pics?What is your target? BF is 19%, got it checked

Can you advise timings of meals. I have two jobs so its difficult, will do my best to accurately record times.

Where does your workout fit in to your eating schedule. 11am or 9pm, always one of the two. More often 11am

Why do you have your reps in the range that they are? High reps for cutting? At least thats what I always thought

What type of protein is your bedtime shake? Myofusion protein.

Do you do any fasted morning cardio? What type of cardio do you do on workout days? You work out 4 days a week?

Cardio on an empty stomach every morning after taking hydroxycut. I workout 5 days a week, cardio i try for everyday..

I do high reps and low resting times to force my muscles to work harder and that way burning more energy off.

[B1gDaddy]

225-230lbs with relatively high bodyfat - I doubt your TDEE is 3000, how did you arrive at that number?

http://www.fitnessfrog.com/calculato...alculator.html

3456 sound better? I did it again.

[Twist]

I'll put you on the same program as BodybuildingStudent. We can start low reps and move up then repeat. I want you to write down how much weight you lift. Let's get started.


Training
No more machines are allowed unless specified. All exercises are to be done until you cannot do anymore. I want you to push yourself like you have never pushed before. When you feel like quitting I want you to do 5 more reps.
When I feel like quitting I try to do 5 more reps. I usually only get out 2 but the fact is that I almost cut myself short by 2 reps.
Watch all the videos with Milos Sarcev in them here:
http://thefitshow.tv/index.php?optio...=50&Itemid=128
and imitate his training. Do all of your negatives like Dorian Yates here:
http://www.bodybuilding.com/fun/dori...ek-trainer.htm
If you don’t push yourself beyond the your limits then you will not make any progress.

Rest periods are no longer than 1.5 minutes for legs/deadlifts and no more than 1 minute for all other exercises. Get a timer and do not cheat. Our success is dependent on your determination.

We use progressive overload techniques. Basically what this means is that when I give you a rep number, try to exceed it by 5. If you can exceed the rep number by 2, then up the weight. Try as hard as you can to push yourself past quitting.

I didn’t put abs in here yet because until you are really lean there is no point. Also if you are deadlifting and squatting your abs will get a ton of work. Heavy deadlifts and squats will work your core much more than abs. Doing straight situps will round your belly and that is not a good thing.


Day 1 Chest and Biceps
All presses are done with dumbbells and are all freeweight.
Decline db Bench warmup 20 reps
Set/Reps/Notes
1/6/if you can do 8, up the weight
2/6/if you can do 8 up the weight
3/10/drop half weight, rep till failure
Flat DB Bench
1/6/do 8 up the weight
2/6/if you can do 8... you get the point
3/12/fail between 10-13 but really push to try and get 14
Incline Cable Fly
1/8/slow reps squeeze for 3 seconds
2/8/same
3/20/fail between 14-20
Standing flat bar curl
warmup/16
1/8/slow negatives
2/8/4 all negative reps at the end
3/8/negatives
Standing DB Curl
1/10/8-10 but aim for 14 by losing form slightly
2/10/same
3/4/drop weight by ten pounds each, rep till failure
Preacher curl
1/12/drop weight half way and rep till failure
2/12/same


Day 2 Legs
Superset calves with an exercise of your choice. Calves should be all drop sets, about 3 or 4 of them, and there should be 6 sets. Choose the easiest exercise to superset with.


Leg Press
warmup/25/stretch a little before and after this set
Leg Press
1/10/Heavy!! Push yourself!
2/10/Aim for 15 reps but if you can do 12 increase weight
3/10/same
Lunges
1/16/8 w/each foot, drop all weight when you fail and keep going
2/16/Same, fail means you are falling over btw and literally cannot continue
3/16/If you don't feel like crying/throwing up you aren't trying hard enough, increase weight
Squats
1/40/40 reps, you can rest after rep 12 for up to 6 seconds in between reps, but you cannot put the bar down

Alternate days between Leg extensions and Hamstring curls
Hamstring Curls
1/16/drop and do 16 more, can pause between reps if that’s what you need to do to finish the set
2/16/same
Leg Extensions
1/16/same as Hamstring curls
2/16/same


Day 3 Rest or Cardio or continue… Up to you

Day 4 Back and Triceps
You will need wrist straps for deadlifts and some other exercises. I want you angry. I want you to hate me. I will make you grow, just lift like your life depends on this

Weighted Back Extensions
warmup/20/do as many as you can with or without weight
Deadlift
warmup/16/warmup
1/5/Heavy and hard. Be angry!
2/5/Hate me when you do this. Push yourself
3/5/This is where you are in pain. GROW!
4/5/focus, breath, its almost over. Just this last set. Kill it and become a monster!
Pull downs
1/10/all the way to the chest for big squeeze
2/10/try to touch your elbows behind your back
3/10/Full range of motion, use a spotter don't be embarrassed.
Seated Cable Rows
1/8/1 hand at a time
2/8/big squeeze, watch form
3/8/squeeeeeeezzzeeee
Dips
1/all/do as many as you can do
2/all/same
Overhead DB press
1/ 8/Heavy and hard. Be angry!
2/8/
3/8/drop by 25% and rep till failure
Tricep Rope Pressdown
1/14/use a spotter and do 4 forced reps
2/14/so fail @ 10 and use a spotter to hit 14
3/14/same


Day 5 Shoulders
Shoulders require a good warmup so make sure you do some rotator cuff exercises and use a bunch of light weight and do warmup exercises for about 5 minutes with no rest.
You can superset shrugs with any exercise you want. It’s up to you. Do 5 sets with 8 reps, use grips for heavy weight.

Military press
1/16/slow and controlled, keep your form
2/12/push with the outside of your hands
3/10/almost like you are trying to bend the bar in half at the middle
4/8/same
Upright Rows
1/20/slow and controlled with a big squeeze
2/20/this should burn like hell
Lateral Raise
1/10/superset with a weight so heavy you can only lift it 3 inches from your sides
2/10/hold that heavy weight at 3 inches from your body for 2 seconds each rep
3/10/drop set should be 3-5 more reps

Cardio:
Try to do an hour of cardio per day. Whether it be 30minutes empty stomach cardio and 30 minutes pwo or 60 minutes all at one time. Doesn't matter, just try to do an hour per day.

Diet is to come...

[Twist]

Meal 1
2 whole eggs
6 egg whites
1 cup rolled oats
Total 567.9 cals, 47g protein, 56.8g carbs, 16.04g fat

Meal 2
Chicken breast, no skin, 5oz
sweet potato, 8oz
immitation butter, no cals
481 cals, 46.5g protein, 47g carbs, 11.24g fat

Meal 3
1 can tuna (6.5oz drained)
low fat mayo (water preferred)
221 cals, 40.84g protein, 2.5g carbs, 4.3g fat

Meal 4
PWO shake (40g protein, no or very little carbs, no fat)
Grape juice 100% juice (a little less than 40g carbs)
554.3 cals, 41.4g protein, 37.8g carbs, .2g fat

Meal 5
Chicken breast, no skin, 5oz
Broccoli, cooked, 6oz or more
369.2 cals, 45g protein, 12g carbs, 15g fat

Meal 6 (can be combined with meal 5 for 5 meals per day)
Chicken breast, no skin, 5 oz
veggies cooked, 6oz
369.2 cals, 45g protein, 12g carbs, 15g fat

TOTALS
2563.4 cals, 267g protein, 167.9g carbs, 62.8g fat
42/26/22 split

Gonna have to adjust depending on how you do on this diet. Get pics up if you can or you can private message them to me. Either way gonna need pics.

[gbrice75]

Twist!! Doing full blown consultations now??!!

[SlimmerMe]

Man sakes alive twist!

[Twist]

Twist!! Doing full blown consultations now??!!

Man sakes alive twist!

He asked for it! Said he would follow it and promised! Poor guy has no idea what he's in for.

[SlimmerMe]

"Be careful what ya ask for!"

[B1gDaddy]

I asked for it an this is exactly what I hoped for. BRING ON THE PAIN!!

First workout from your routine will happen tonight after im done work.. just got done my morning job now haha.

[gbrice75]

We expect daily updates bro!!!

[B1gDaddy]

We expect daily updates bro!!!

Haha I will do that too Just give me a chance to get everything in order for this, like i gotta get some pen an paper in my stinky gym bag and print out my new routine and diet and buy the new foods i dont have yet! Lots to do!! But it will ALLL get done. Heading to work now though I'll add more to my topic tomorrow! Excited to get going on this!!

p.s. THE VIDEOS AREN'T WORKING! The second link worked but none of the ones from the first one do even after making an account. I want to see them though so if they are listed else where pls let me know ASAP.

[gbrice75]

Haha I will do that too Just give me a chance to get everything in order for this, like i gotta get some pen an paper in my stinky gym bag and print out my new routine and diet and buy the new foods i dont have yet! Lots to do!! But it will ALLL get done

Yep yep - no doubt. And I would suggest you take your time getting everything right - i.e. i'd rather see you go in fully prepared, even if it takes you another week before you can start, vs. going in half-assed which will likely frustrate you when you can't adhere completely because you're missing this or that.

[B1gDaddy]

Yep yep - no doubt. And I would suggest you take your time getting everything right - i.e. i'd rather see you go in fully prepared, even if it takes you another week before you can start, vs. going in half-assed which will likely frustrate you when you can't adhere completely because you're missing this or that.

I was going to say It might take me a week to get everything good to go but thought better of it. Im glad you think its okay lol but either way I want to try to get going as quick as possible

[gbrice75]

I was going to say It might take me a week to get everything good to go but thought better of it. Im glad you think its okay lol but either way I want to try to get going as quick as possible

I don't want to undermine Twist, so whatever he thinks is best is what you should do.

[Twist]

IDK any other links for the videos.

I was going to say It might take me a week to get everything good to go but thought better of it. Im glad you think its okay lol but either way I want to try to get going as quick as possible

Quickest is best. I might get super busy at school soon so who knows how much I'll be able to get on.

I don't want to undermine Twist, so whatever he thinks is best is what you should do.

Not undermining me bro. Most of your advice is pretty much interchangeable with mine. Like I said above I might get busy with school soon so I might not be able to micromanage. The more help the better.

B1g: try to pm me if there is a problem or an update. I check pms first. Get started bro and update daily as GB said.

OH yeah, PICS

[B1gDaddy]

Pics I will probably PM to you if thats alright. Once i have made some solid results I will then reveal my before an after pics if that's alright with everybody.

Help from anyone is appreciated Even you gbrice I know you know your stuff, you've made amazingggg progress and I hope i can do half as well as you did.

Oh and no worries if you get busy with school, I understand 100%, thanks again for all your help so far.

[Twist]

Yeah pm or email me pics.

[B1gDaddy]

Did my first workout yesterday, decided to start with shoulders. Didnt have Clipboard or anything cuz i went straight after work so this is sort of a shitty first log post It was intense tho, so many sets with such few different exercises my shoulders were burning like hell!!

[gbrice75]

Pics I will probably PM to you if thats alright. Once i have made some solid results I will then reveal my before an after pics if that's alright with everybody.

Reveal them whenever you feel comfortable, no pressure here bro.

Help from anyone is appreciated Even you gbrice I know you know your stuff, you've made amazingggg progress and I hope i can do half as well as you did.

Thanks man. I made decent progress, although a good part of the time my consistency wasn't the greatest. If you can master consistency, you will do better than I did.

Oh and no worries if you get busy with school, I understand 100%, thanks again for all your help so far.

If you want to PM me pics as well, so I can stay in touch with your progress in the event Twist can't be around consistently, feel free, i'm here for anybody who needs/wants help.

[B1gDaddy]

Btw, thinking about getting Jack3d as a Pre-WO. Is it safe to use that while running Hyrdroxy Cut Hardcore?

[Twist]

I would not run any stimulants. First stimulants speed up your metabolism but, as with everything else, your body adapts and then your metabolism slows down. If you HAVE TO run stims then cycle them; 3days per week, 4 max.

[B1gDaddy]

I would not run any stimulants. First stimulants speed up your metabolism but, as with everything else, your body adapts and then your metabolism slows down. If you HAVE TO run stims then cycle them; 3days per week, 4 max.

I will hold off then.

[Twist]

Once you find your sweet spot and start burning fat you can throw them in every once in a while to help out.

[B1gDaddy]

Hey guys, finally got a chance to pop on before i go to my next job. So far I've been going everyday and just hitting cardio because i've been getting to the gym after my 2nd job which is around 10-11pm.. I've been maintaining my diet pretty well so far even with my hectic work days. I cook up all my food for the next 2 or 3 days at one time to save me time an energy an i can just eat on the go!

P.s. Starting weight on the 15th was high 220's an low 230's ( I checked more than once haha). I weighed in at 224lbs on wednesday.

[Twist]

Consistency will get your there. Weight training is essential. Even if you have to cut your workout in half and do it for only 20-30 minutes.

[B1gDaddy]

Little update..

So the diet is coming along well, I got all my food in order now for everyday and I usually got my cans of tuna and chicken ready for 2-3 days in advance. But I'm feeling the lack of energy from the diet change and its gettign harder to finish my minutes on cardio.. That will change in time though. Otherwise Everything is going well so far!

[B1gDaddy]

What type of cardio is considered the best for fat loss, other than the tread because I tore my ligaments in my left ankle during college and it still hurts sometimes. I usually bike and elliptical 30mins each..

[gbrice75]

IMO the source of cardio makes no difference - i.e. bike, stepmill (my personal fav), elliptical, etc. It's about getting your heartrate to where you want it, and keeping it there - or if you're doing intervals then obviously you want your hi's and low's.

So the short answer is do whatever you like most/feel most comfortable with, but do it so it counts.

[Twist]

a calorie is measuring energy. So the harder the machine, the more calories you burn. So I'm gonna go with stepmill and treadmill.

[allnat]

This is for twist,...The routine and diet you posted for Bigdaddy looks good . Do you thing someone my age (46) good work it. I have about 5 years of training under my belt and one cycle about 4yrs. ago. I want to do the routine and diet you posted first and then run a cycle of pmag in Feb. What do you think. I'm 215 @ about 20% BF. 5'-10".

[B1gDaddy]

STAIRS are hard as hell. LOVE them lol, I'll stick to stairs and bike and elliptical

[Blaz Kavlic]

Good job Twist. Its great how you give up your time to post your teachings. I have a question for you though. For meal 4 how does a PWO shake and some grape juice equal 554 cals? 2 scoops of my whey equals 135 cals. Do you add some dextrose or something to up the calorie count?

[B1gDaddy]

All of us here in Canada had Thanks Giving this past long weekend so I'm sorry for not getting a chance to update everyone! But since it was thanks giving I ate lots of Turkey and stuffing etc haha, i weighed in at 220lbs after eating 3 thanks giving dinners on the weekend

[B1gDaddy]

Hey everyone, I'm away from home and have been living at a fancy hotel since Saturday and wont be leaving until 2 weeks later! There is a gym here an I brought all my gear so there should be not much of a slow in the pace New job training is difficult though and I do have homework an a lot of memorizing to do so that will have to come first for a while.
Thanks for readin!