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Hypo: 25 lb overweight. 1 year to get muscle & 8 pack. Doable?
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Date: June 5th, 2013 5:23 PM Author: Mildly autistic school Tyia (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335422) |
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Date: June 5th, 2013 5:24 PM Author: Laughsome well-lubricated site Of course. This guy did it in about 6 months http://johnstonefitness.com (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335433) |
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Date: June 5th, 2013 5:29 PM Author: chestnut fragrant masturbator garrison Is he related to johnsmeyer? (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335447) |
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Date: June 8th, 2013 5:54 PM Author: Avocado beady-eyed patrolman locus No his last name is Stonefitness. (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23354227) |
Date: June 5th, 2013 5:24 PM Author: chestnut fragrant masturbator garrison What do you do for a living? (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335423) |
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Date: June 5th, 2013 5:36 PM Author: Mildly autistic school Biglaw (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335479) |
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Date: June 5th, 2013 6:24 PM Author: chestnut fragrant masturbator garrison In biglaw, this would be brutally tough. (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335710) |
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Date: June 5th, 2013 5:25 PM Author: internet-worthy crystalline sex offender rehab easy, just do roids (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335434) |
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Date: June 7th, 2013 8:02 PM Author: lemon filthpig Too much aromatization would occur at that level of body fat. (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23349178) |
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Date: June 5th, 2013 5:27 PM Author: Medicated Swashbuckling Volcanic Crater Market If you have multiple hours to exercise every day, sure. (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335443) |
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Date: June 5th, 2013 5:39 PM Author: Razzle flesh deer antler Totally, if you're serious about it. Hard to do in biglaw though, depending on your sked. (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335495) |
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Date: June 5th, 2013 5:43 PM Author: Vibrant Plum Son Of Senegal Ticket Booth 6 day workout split: M bench, bis, calves...25 min cardio at 150+hb T squats, shoulders...30 min cardio at 155+hb W sprints= 5X50yds, 5X100yds, 5X50 yds, walk back to starting place and turn around and sprint. 1 min b/w yardage changes. 200 pushups, 200 situps, 50 dips, 50 pullups, as many reps as it takes to complete each exercise in a row. R weighted pullups, t bar rows, lower back, obliques and lower abs...25 min cardio at 150+hb F hack squats, hamstring curls, leg extensions, biceps, calves...45 min cardio at 150+hb...then go shower and get some beers and pickup/talk to chicks at bar saturday: 0.75 mile open ocean swim, 5 mile jog, 10 mile ruck with 50lbs in your pack sunday: rest |
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Date: June 5th, 2013 6:14 PM Author: irate cowardly depressive factory reset button "10 mile ruck with 50lbs in your pack" This is what my wife and I call the "vacation diet" Since we hike and camp so much, we end up doing shit like this, except more hiking and climbing and less mileage. Hours and hours of this. After a week I'm always ripped (I'm relatively fit already but don't maintain some sick pack). |
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Date: June 5th, 2013 6:15 PM Author: Vibrant Plum Son Of Senegal Ticket Booth the workout i listed is grade A asskicking but if followed for 16 weeks you'll be ripped regardless of how you eat. and interestingly, because the workout is so hard you'll naturally find your body craving protein and complex carbs. (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335671) |
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Date: June 5th, 2013 6:21 PM Author: irate cowardly depressive factory reset button lol saturday alone is probably enough, 3/4 mi open ocean swim + 10mi hike w/50 extra pounds on you real talk i am a speed swimmer, and honestly cannot swim distance for shit - the reason i do not even attempt triathlons (also i fucking hate cold water) |
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Date: June 5th, 2013 6:21 PM Author: Vibrant Plum Son Of Senegal Ticket Booth it's not easy but you can do saturday workout entirely b/w 7am and 930. (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335697) |
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Date: July 15th, 2013 12:11 AM Author: Adventurous jet fat ankles wtf are you talking about? a 5 mile run is 40 minutes, no way you are rucking faster than 12:00/mi....that's 2.5 hours before you even start swimming (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23646211) |
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Date: June 5th, 2013 6:17 PM Author: mustard very tactful abode that's pretty fucking hardcore dude (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335675) |
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Date: June 5th, 2013 6:18 PM Author: Vibrant Plum Son Of Senegal Ticket Booth yes it is. it's a lot harder getting into shape than it is staying in shape.
i mixup my workouts every 8 weeks but i try some permutation of the above. |
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Date: June 7th, 2013 8:09 PM Author: Abnormal windowlicker lol what is it with you and rucking, bro? (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23349211) |
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Date: June 7th, 2013 10:43 PM Author: Charcoal motley university (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23350206) |
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Date: July 15th, 2013 7:57 PM Author: Marvelous bbw partner that schedule will fuck you up unless you are already in good shape (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23651444) |
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Date: July 15th, 2013 8:07 PM Author: Mildly autistic school OP HERE. Any reason why I should NOT do this? (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23651513) |
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Date: July 15th, 2013 8:10 PM Author: twinkling crackhouse faggotry yes, because time (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23651530) |
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Date: July 15th, 2013 8:28 PM Author: Mildly autistic school Would doing 80% of that workout whip me into shape? (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23651639) |
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Date: June 5th, 2013 5:43 PM Author: copper dog poop lodge 4 months or less if there was a gun to your head. (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335515) |
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Date: June 5th, 2013 5:43 PM Author: Burgundy Passionate Place Of Business Yeah pretty easily actually.
Do you already lift? |
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Date: June 7th, 2013 7:56 PM Author: Mildly autistic school no (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23349136) |
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Date: July 27th, 2013 12:16 AM Author: Vivacious bonkers therapy UR FUCKED (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23729920) |
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Date: June 5th, 2013 5:44 PM Author: irate cowardly depressive factory reset button Yes - lift for all that time less a week. Last week lipo your gut. (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335527) |
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Date: June 5th, 2013 5:50 PM Author: Burgundy Passionate Place Of Business 1. Eat 75-100 gs of carbs in the morning, preferably from wheat/oatmeal
2. Eat a multi-vitamin + Omega 3 every morning
3. Get .6-.8 gs of protein per pound of bodyweight or 1 g per pound of total bodyweight every day
4. Lift 4x/week, doing compound lifts only
5. Keep caloric deficit to 1000
6. If you get hungry, snack on greens, lean meats and water
Easiest thing to do is to get 1800-2000 calories of food and then burn about 500-700 from exercise (weights + cardio) every day. This is about as intense as you can go on that many calories without burning out. It's important you get some carbs in the morning though or you won't have energy to do anything.
Don't drink alcohol, at all. |
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Date: June 5th, 2013 5:51 PM Author: bateful crusty dilemma yeah without alcohol you can kill it, but with it you can still win (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335576) |
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Date: June 5th, 2013 5:54 PM Author: Burgundy Passionate Place Of Business Yeah.
It definitely makes it harder. Alcohol is not only worthless calories but it increases your estrogen and can change your bodyfat distribution to be more bitchmade.
Not to mention if you're drinking booze all the time you won't want to work out because your potassium will be depleted (you know, the shit that contracts your muscles). You'll be "hungover" |
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Date: June 5th, 2013 6:28 PM Author: copper dog poop lodge This is underrated advice. (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335733) |
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Date: June 5th, 2013 6:30 PM Author: Burgundy Passionate Place Of Business The problem is alcohol is awesome, and it's everywhere. (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335742) |
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Date: June 5th, 2013 6:42 PM Author: bateful crusty dilemma yeah, good thing i have enough control to drink in moderation (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335817) |
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Date: June 5th, 2013 6:47 PM Author: Burgundy Passionate Place Of Business A beer or two at a party won't kill you but binge drinking 3+ x per week will.
yeah, I don't have that kind of self-control so when I diet I have to cut it out completely. Then when im in shape I can drink but I have to exercise everyday to maintain shape. |
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Date: June 5th, 2013 5:57 PM Author: Burgundy Passionate Place Of Business The important thing is to reduce carbs without eliminating them (75-100 gs) and don't waste time eating more than .6-.8 gs of protein/pound of LBM: http://www.bodyrecomposition.com/muscle-gain/protein-requirements-for-strength-and-power-athletes.html
beyond that, the rest of the calories should be fat. |
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Date: July 15th, 2013 8:03 PM Author: Mildly autistic school Fat? What abt green veggies? (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23651486) |
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Date: July 15th, 2013 9:04 PM Author: Burgundy Passionate Place Of Business yeah eat as many of those as you want.
they're pretty low in calories |
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Date: June 7th, 2013 7:57 PM Author: Mildly autistic school what abt 1-2 shots of vodka a day? (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23349147) |
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Date: June 7th, 2013 8:57 PM Author: Burgundy Passionate Place Of Business Probably won't kill your but it won't help either. (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23349520) |
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Date: June 5th, 2013 5:57 PM Author: Supple goyim I could do this in 4-6 months. (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335601) |
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Date: June 5th, 2013 6:12 PM Author: irate cowardly depressive factory reset button how old is the hypoman (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335658) |
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Date: June 5th, 2013 7:03 PM Author: Mildly autistic school 32 (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335963) |
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Date: June 5th, 2013 6:31 PM Author: talented alcoholic new version persian I went from being a fat weak slob to six pack in about 3 & 1/2 months. Dropped 30+ lbs while increasing my lifts by about 70 lbs (granted, I was starting from nothing). Only supplements were coffee and whey protein. Cut out all processed foods and alcohol. Didn't do anything but run hills and bodyweight exercises for the first month. After a month got a gym membership and my routine was run 5 miles in the morning 5 days/week and five nights in the gym doing "starting strength" and core.
Oh, and you can really accelerate things by getting a good 8 hours of sleep each night. That will help kickstart your natural growth hormone production. |
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Date: June 5th, 2013 6:42 PM Author: Bearded incel half-breed flesh out this "bodyweight exercises" part of your rancid flame (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335816) |
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Date: June 5th, 2013 6:45 PM Author: Medicated Swashbuckling Volcanic Crater Market you can get pretty ripped just doing cardio, variations of pushups, and ab exercises man. you can use a door handle to do pull exercises or a desk ledge to do dips or whatever. (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335837) |
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Date: June 5th, 2013 6:48 PM Author: talented alcoholic new version persian push-ups, pull-ups, dips, chin-ups, planks, wall sits, etc...all to failure. (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335859) |
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Date: June 5th, 2013 6:54 PM Author: Bull Headed Marketing Idea Candlestick Maker i tend to do my exercises close to failure, like one rep away from failure. (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23335900) |
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Date: June 7th, 2013 10:52 PM Author: Misunderstood elastic band i do pretty much everything in my life to failure these days (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23350237) |
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Date: July 15th, 2013 9:03 PM Author: irradiated state (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23651874) |
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Date: July 26th, 2013 1:09 AM Author: trip theater stage degenerate (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23722697) |
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Date: June 7th, 2013 7:56 PM Author: Mildly autistic school (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23349135) |
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Date: June 7th, 2013 7:58 PM Author: Abnormal windowlicker abs are very much overrated. nevertheless, if this is your goal it is EASILY achievable in one year.
how is this even a question? all men have abs, just cant see em under that fat. lose some weight and do some squats/weighted situps, you'll get abs pretty quick |
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Date: June 7th, 2013 8:01 PM Author: Mildly autistic school im 25 lb overweight (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23349173) |
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Date: June 7th, 2013 8:01 PM Author: Abnormal windowlicker yeah, and? (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23349174) |
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Date: June 7th, 2013 8:04 PM Author: irate cowardly depressive factory reset button You can lose 1lb *easy* every week. Like it's a fucking joke. Eat exactly what you're eating now, but jog for 45 minutes a day. Bam, in 6 mos you've just lost 25lbs. Alternatively, jog about 20 minutes and drink 1 less soda. Bam, in 6 mos you've just lost 25lbs. Or just jog 20 minutes a day and in one year you've lost 25 lbs. Losing 1lb/wk is *easy*. |
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Date: June 7th, 2013 8:05 PM Author: Mildly autistic school bro, ive ran 1.8 mi for the last 3 days and ive gone up 3-4 lbs (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23349194) |
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Date: June 7th, 2013 8:08 PM Author: Abnormal windowlicker you really dont need to worry about weight, breh. worry about body fat instead.
just work on building lots of muscle(squats/press/weighted situps/dips/pushups) within the dietary parameters you are currently using. of course, dont eat nasty crap too often, and dont eat because a workout made you hungry. throw in twenty minutes of cardio 4x a week.
a year is a really long time, and since you're a pussy who has bought into the sexual objectification of men and you want abs instead of strength, a year is plenty of time.
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Date: June 7th, 2013 8:58 PM Author: Mildly autistic school Link to the ideal physique for a 5'9 bro (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23349538) |
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Date: June 7th, 2013 9:16 PM Author: Abnormal windowlicker nah, a twink like you (assuming this is op) would say, "eeww, he's fat!"
so i wont even waste my time. |
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Date: June 7th, 2013 8:06 PM Author: Mildly autistic school my metabolism is completely nonexistant, i need to rev it up (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23349195) |
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Date: June 7th, 2013 8:58 PM Author: Mildly autistic school (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23349528) |
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Date: June 7th, 2013 10:37 PM Author: Disrespectful Really Tough Guy Station you're probably 40-50 lbs overweight then. (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23350173) |
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Date: June 7th, 2013 10:45 PM Author: Mildly autistic school 5'9 and 190, little muscle, you tell me (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23350208) |
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Date: June 7th, 2013 11:13 PM Author: Disrespectful Really Tough Guy Station I don't say it to be a dick, it's just that everyone always underestimates how much fat they likely need to lose. I've done it too. (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23350362) |
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Date: June 8th, 2013 5:53 PM Author: Mildly autistic school Why are abs overrated?
It's superficial, but 90% of the time a good sign of fitness level |
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Date: June 8th, 2013 5:55 PM Author: Burgundy Passionate Place Of Business It's a signal you have low bf (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23354239) |
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Date: June 8th, 2013 5:50 PM Author: Mildly autistic school (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23354191) |
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Date: July 15th, 2013 12:03 AM Author: Mildly autistic school (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23646157) |
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Date: July 15th, 2013 2:19 AM Author: frum theatre round eye IDK - a legit 6-pack seems tough.
I'm 6'2/174lbs currently. 1RM bench is 190, 1RM DL is 325. Can do a 12 full-ROM pullups and 60+ pushups. I'm not by any stretch of the imagination strong, but I'm at the point where I'm doing multipliers of my bodyweight on my key max lifts.
At my height/weight I'm definitely pretty low on the BMI charts, and my strength levels are at minimum better than average. I still have nothing close to true 6-pack definition. |
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Date: July 15th, 2013 4:54 AM Author: dun azn Bodyfat percentage isn't your problem bro (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23647395) |
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Date: July 15th, 2013 9:05 PM Author: irradiated state you sound like a twink (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23651897) |
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Date: July 15th, 2013 7:55 PM Author: Mildly autistic school (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23651427) |
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Date: July 17th, 2013 5:59 PM Author: Mildly autistic school (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23667289) |
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Date: July 25th, 2013 11:16 PM Author: Mildly autistic school (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23721726) |
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Date: July 26th, 2013 1:04 AM Author: Cheese-eating territorial liquid oxygen p90X no flame (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23722650) |
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Date: July 26th, 2013 1:06 AM Author: Lilac electric business firm this + basic diet is cr (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23722664) |
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Date: July 26th, 2013 1:09 AM Author: Cheese-eating territorial liquid oxygen 90m each day just pop in a damn dvd no fucking around with all that other stuff (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23722692) |
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Date: July 27th, 2013 12:03 AM Author: Mildly autistic school Flame (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23729824) |
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Date: July 27th, 2013 12:02 AM Author: Mildly autistic school (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23729813) |
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Date: July 27th, 2013 1:00 PM Author: ivory multi-colored hell preventive strike yeah, if you said 60lbs that would be a more interesting hypo (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23731665) |
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Date: July 27th, 2013 1:15 PM Author: Mildly autistic school Well I need to lose 30lbs and prob put on 15-20lb muscle
I don't see how this is an easy feat in 12 months? |
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Date: July 27th, 2013 1:01 PM Author: bipolar chartreuse property I lost 30lbs in 3 months (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23731675) |
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Date: July 27th, 2013 1:14 PM Author: Mildly autistic school Tell me more (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23731728) |
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Date: July 27th, 2013 1:17 PM Author: bipolar chartreuse property I did 1.5 hours of boot camp a week and followed the Atkins diet (http://www.autoadmit.com/thread.php?thread_id=2274273&forum_id=2#23731749) |