I’ve received quite a few comments on my previous post on my Getting Ripped Challenge (thanks a lot for your insights guys, I really appreciate it). Since I read all comments, I wanted to bring some of the points up here on the blog and respond to them.
Don’s comment:
“I suggest keeping a lil notebook of the exercises reps and weight you do so you can monitor your progress. I actually dont do this myself but I should lol.”
Dear Don (lol), you are right. That would be a good thing to do, and I’ll start doing that right away. This is really useful from a motivational viewpoint; it’s always easier to motivate yourself to keep it up if you see progress in what you are doing – much like you are hopping up on that scale every week to measure your progress you want to do the same with the weights you are lifting.
Phil’s comment:
I think you’re taking in too many processed carbs (pasta). If you’re really committed to eating optimally for physical performance, I’d recommend The Zone Diet (Barry Sears). There’s no better nutritional roadmap for fueling physical performance. Also, I’d check out crossfit.com. It’ll blow your mind.
iCY’s comment:
omg dude eat your veggies. a carrot is your only vegetable?…
1) my suggestion is take out the wholegrain pasta for dinner and replace it with a HEAPING portion of mixed vegetables.
2) also be careful with the wholegrain pasta for lunch, people can get carried away VERY easily with pasta since its very dense in calories,
3) hows your pre/post workout nutrition? make sure you consume a protein shake thats 20g protein/40g sugars (helps spike insulin to facilitate protein uptake) search for “john berardi” and read up on his methods for pre/post workout nutrition.
your workout routine seems fine. you could change it to meet more of a fat-burning routine by reducing rest times, lowering the amount you lift, and super setting heavy exercises back to back in a circuit. (for example, doing bench press & bent over barbell rows back to back, rest 1 minute, repeat)
I agree with 1) and switched that meal out. I’m aware of the density of calories in pasta, and make sure I don’t eat too much of it. My post nutrition is a protein shake with a banana. I’ll check out John Berardi’s advice too. Regarding super setting, we are currently experiencing a bit with super setting in the gym, and so far it’s pretty damn fun and effective. You get a different work out for sure, so I’m sure we’ll keep experimenting with that.
Alex Kay’s comment:
A small suggestion (maybe not so small): Don’t train different muscle groups like a bodybuilder would.
It’s just not worth it.
It’s better to train like 3 days a week, and go through it all those 3 days. Squats, deadlifts, chin ups, pull ups, bench press, dips, that’s almost it.
A whole day for calves and abs… Serious?
Back and legs are definately the most important, and my opinion is to train them a lot more than you do now.
This is only what works for me, I don’t know, you may be different, but feel free to write me back if you have any questions…
I’m following this sort of program to make sure I exercise every muscle group of my body. I agree with the fact that a lot of “foundational” exercises like squats and deadlifts are super-important, and they are a big part of my work-out regimen – I just don’t want to miss out on any particular muscle group. In fact, all the exercises that you mentioned are a part of my work-out. But if you follow that sort of schedule that you are suggesting, it would be counter-productive to go to the gym every day of the week. I want to make sure I make it a daily routine of mine to go to the gym, and thus I’ve chosen a program that allows me to do that and still work out efficiently.
Splitintwo’s comment:
Awesome, up with the gym! I also found the Max OT program helped me massively (Google it). I am now going up weights every 2-3 weeks which compared to my previous results are huge. I suspect how well it works changes depending on the person (and take the nutrient page with a pinch of salt he recommends so many supplements…) but the other parts are in my opinion fantastic. I’d highly recommend trying it.
There’s a lot written about Max OT on the bodybuilding forum I’m lurking on, but I haven’t tried it myself. As it is right now, I’m pretty happy with the results I’m getting in the gym, I just need to make sure I eat correctly (and the right amount).
Again, thanks for all the comments, and keep ‘em coming!
As for game, I've been on fire lately... motivation, eating right and exercise does wonder for you ;) I'll be posting more game related stuff soon, I've just been kept busy with... life.
Peace,
- R
2 comments:
I think the biggest and most important part that people ignore in getting ripped is the psychological aspect of it. I'm no expert in nutrition, but I know the basics.
Now, I lost 15 pounds in 3 months and I'm seeing my 6-pack which I never thought I'd see again.
The biggest piece of the puzzle is in the mind. When I lift, if I feel that I can still do another rep, I didn't work out hard enough.
Just like in the game, we push our comfort zones. This is the only way to get better.
I make sure that my last rep is the VERY last I can do. I push so hard that I'm THAT guy who grunts when working out. It's the quickest and natural way to get results, so screw what everyone else thinks. Soon enough, my body adapted to such intenst workouts that I got stronger and my muscles became more defined.
Of course, the opposite end of the spectrum can be dangerous. After a certain level, I don't increase the weights because I'm afraid of looking too stocky. I also don't overdo the protein shake.
So, I say the most important thing when working out, just like in anything in life, is my mental conditioning of giving it no less than 100%. Sure, the grunts aren't sexy, but my body will be.
hey,
hope is not too late to give my perspective.
my soul is a soul of a trully sportsman.
i live for working out, im depresed when i dont workout. of course on a healthy way.
from 2001 im working on a special programs. until 2001 i was doing programs from few differet personal trainers and nothing worked.
then, like if you are looking you will find, a come acros those programs.
what are they?
navy seals. stew smith particularly.
i HIGHLY recomend those programs. on amazon you have all you need. just type in navy seals.
bye
bb
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