Well, Caples, as fate would have it, you and I are in the exact same situation. Now, I do know a little sum-sumpin' about getting ripped. I promise you that if you walk with me the next twelve weeks, and do everything that I do, lift for lift, walk for walk treadmill for treadmill, meal for meal, you WILL be a lean motherfucker in twelve weeks, which is just in time for SUMMER, baby! So don't fret. Fukkenshredded is in da house! And we gonna strip that fat right off our bodies and show the ladies what is up! You ready?
Step one:
Go out and buy three cases of MetRx RTD shakes. Whatever flavor you prefer (I like strawberry myself!) and put them all in your fridge.
Next, dump ALL CARBONATED DRINKS. No cokes, diet cokes, energy drinks, or any other carbonated crap. It's all garbage. Get rid of it right now. You're gonna drink three things for twelve weeks: RTD shakes,
green tea, and WATER. A gallon and a half a day at least, and if you can get two gallons down, well, that's even better. but you must be absolutely militant about his, Caples. NO CHEATING AT ALL. NONE.
Step two:
Get yourelf a workout notebook. This is a book in which you write NOTHING EXCEPT EXERCISE ROUTINES AND PROGRESS. No girl's phone numbers, no directions to parties, nothing but the workout. It's your BIBLE, bro, for twelve weeks.
Step three:
Next time at the gym you need to assess where you are cardiovascularly. So here's what you're gonna do. Take your resting pulse before you start your workout. Then I want you to set the treadmill at four miles per hour at a fifteen percent incline (that's the highest setting for incline, okay?) and walk for three minutes. Then take your pulse immediately thereafter. Take it again after sixty seconds, then after 120 seconds, 180 seconds, and so on, every minute, until you are fully back to baseline. Report those numbers to me right here in this thread.
Step four:
By some bags of baby spinach, fresh and uncooked. This is gonna be your finger food for twelve weeks. You are gonna eat a bag of spinach every three days or so. You're gonna eat so much fucking spinach that you think you're gonna turn green. Understand?
Step five:
Eliminate all bread. ALL BREAD. There will be no sandwiches, no toast, no muffins, no bread at all, period. NONE. Get rid of it right now and forget it even exists, because you are gonna crave that bread like nobody's business really soon and I don't want it within your reach or you will sneak a piece here and there.
Step six:
No meals after seven o'clock at night. That's right, bro, NONE. That includes protien shakes and supplements. YOU WILL NOT EAT AFTER SEVEN AT NIGHT, PERIOD. This is CRUCIAL for this approach to yield the results you want.
Step seven:
Schedule your workouts first thing in the morning. Now, I understand that you might be a very busy man with a tough work schedule. Well, tough. If you are serious about losing this fat for REAL, then you find a way to get the workouts in FIRST THING IN THE MORNING. This means you might be working out at five a.m....well, good! And here's another little note for ya: you will NOT EAT ANYTHING PRIOR TO YOUR MORNING WORKOUT. NOTHING! ZILCH, ZERO, POINT ZIP FUKKEN DOODAH! This means no protien shakes, no juice, no apples, NOTHING!
Except water.
Now let me give you an addendum to this aspect. In the beginning, you will feel very light-headed during your workout, so you may find it necessary to take somethng into your body to prevent passing out. The something you will take in is WHITE GRAPEFUIT JUICE ONLY. No exceptions, no other juices, no other designer drinks. Reasons are plentiful, but the number one reason is the abundance of narangin in white grapefruit juice, which helps burn fat like nobody's business.
Step eight:
Know your cycle in totality, down to the last milligram of whatever substance you will be taking. While I cannot advocate the use of steroids, and DON'T, I can tell you what could theoretically prevent catabolism during your transformation. Best: Zambon, 50mg/day every day. Test prop, 50mg/day every day. No tren, because, as Ulter already correctly pointed out, tren reduces your cardiovascular capability. The reason for this is probably a result of the massive and rapid increase in red blood cells, which in turn create a greatly augmented need for oxygen that occurs at a rate much faster than what exercise can produce. So for a few weeks on tren a person feels very lethargic. Sometimes so much so that it can be downright scary. It's uncomfortable at best, and stressful on the entire body at worse - what extent we really don't know yet. But the point is, if a person were cycling, which of course you will not be doing as it is illegal, that person would want ZAMBON AND TEST PROP 100/g/ml, HCG, ARIMIDEX, and possibly some PROVIRON, depending on the importance of sexual performance when coming off. Post cylce therapy, or
PCT as it is widely referred to, is a subject hotly debated on all the boards and in the bodybuilding community as a whole. I have never been a believer in clomid, but others swear by it. All it did for me the one time I tried it was make me feel like a teenage girl with big bouncey testicles. If shrunken testicles bother you that much, then clomid is the answer. But when you come off clomid you still have to deal with a crash. My approach has always been to just stop shooting and go a bit easier on my workouts for the following month. Sure, a little diasppears, but so what? That's part of the game, bro, and if you cannot handle that part then get out right now because you will wind up putting yourself in a coffin trying to maintain peak condition year round. NOBODY does that and stay s healthy for long. Look at Andreas Muntzer for a good example of what can happen. So understand you will be in season and out of season. Out doesn't have to mean fat and sloppy. It just means you look a bit smoother to yourself in the mirror (and truth be told if you are working out and eating properly nobody else will even notice the difference!)
Step nine:
The workout. Here's mine for the first two weeks: I get two forty pound dumbbells and walk on the treadmill at a full incline for as far a I can. Then I rest for a full ten minutes and do it again. Another ten minute rest (longer if I need it) and do it a third time. Try to get a mile done. If it takes more sessions, then do them. But get that mile in. For this first two weeks speed doesn't matter, okay? Start at say, 2.5 mph on a 15% incline (the incline is the most important part, so no cheating there!) and just walk until you cannot take another step. Repeat until you have completed a full mile. Then cool down by walking flat at the same speed until you feel better (you will feel like shit when you finish that mile, believe me!) Your forearms will feel like they are locked up permanently. You won't be able to write or typ comfortably at all; indeed, writing will take great effort, and wait until you go to shampoo your hair! hehehe...you have a surprise coming there! So if you have a girl then explain to her that you will need her help washing your hair in the shower. And oh, go a head and fuck her while you're at it. Those endorphins are just what you need to cap off a good hard workout, my friend.
The only solid food you will be eating for the next twelve week will be fish, spinach and brocolli. How much? All you can eat! And yes, this means for breakfast too.
Now, I need to give you one last piece of advice that you ABSOLUTELY MUST FOLLOW. Immediately after you finish the hard part of your walk, i.e. the incline part, you will need to crack open an RTD shake and drink it while you are cooling down. I mean drink it no later than one minute after the hardest part is over, because there is a window where the body utilizes nutrients in a very different fashion, and that window lasts about seven minutes after total exertion has occurred. So do NOT wait until you are leaving the gym to get this shake in your body. Do it during your cooldown, comprende?
Okay, now we're gonna do this six days a week for this next two weeks. Are you up for it? Go into your bathroom and look yourself in the eye and get your
ass prepared to transform yourself this year, starting RIGHT FUCKING NOW.
Okay, that's it for now. Two weeks, starting immediately. I'm starting next Monday. if you want to start then and go day for day, then by all means, let's do it.
Hope this helps!
FS
[This message was edited by Fukkenshredded on 01-18-07 at 11:37 PM.]
[This message was edited by Fukkenshredded on 01-18-07 at 11:37 PM.]