If I eat bread it is in small amounts, such as brown bread and no more than 2 slices. So I eat muesli, yoghurt, eggs, bacon, avocado, vegetables, meat, fish, chicken, cheese, and small amounts of milk in my morning decaf coffee. If it contains carbohydrates then get the low-GI version, or skip it altogether. Avoid processed foods of all kinds, including fizzy drinks, liquefied fruit drinks, and all "convenience" stuff that doesn't require refrigeration and comes in a plastic wrapper. So I'm not advocating the Banting, LCHF or Paleo diets, but I you will need to eat "whole" food: if you can recognise what animal it came from, or you can see the shape of the vegetable, then its probably OK. I shudder to think of all the damage I did to myself over the years by eating rubbish. I can't remember the last time I had a coke or a big Mac. I feel much better for it: sugar and processed carbs make me tired and continuously hungry, and junk food in general is not neither healthy or nutritious. That means that I significantly increased my protein consumption. I took the advice of various writers and reduced my sugar intake almost completely, and carbohydrate intake to around 20% of my daily meals. Squats lagged behind a bit at 75%, but still a big improvement over 4 months.Īlso, you are going to have to change your diet. My Bench Press got to 80% of my body weight, and Deadlift to 100% body weight. This increased the volume of my training, and meant that I could make faster gains. I also decided to train twice a week, supervised on Fridays and unsupervised on Mondays. I was managing about 50% of my body weight, which is about average for a beginner.įlippie stopped personal training in January 2015, and Kirk Wentworth took over. It took over a year for me to get my muscles strong enough to do a passable version of each exercise. Flippie van Schalkwyk was an experienced personal trainer, but he still battled to get a sporting klutz like me to do the exercises properly. Even the Hardgainer FAQ agrees on this point. My goal was to learn how to do the "Big 3" exercises: Squats, Bench Press, and Deadlift. In August 2013 I joined my local gym and hired a personal trainer to help me once a week. I was an under-performer at school sports, and apart from managing to swim lengths in the gym pool, I haven't ever been able to manage any of the common sports, like running, cycling, soccer, cricket, etc. Why? Because I am 54 years old and have a much-less-than-average muscle strength. In my case it took over a year just to get strong enough to even think of starting the program. You can't just rush out and buy a few supplements and expect an overnight transformation. In a nutshell, you are going to have to put in a lot of effort and discipline. Click here to go directly to the spreadsheet part What's the Catch? Three seemingly contradictory goals, but a means to achieve them. He systematically debunks a whole load of bodybuilding BS, and explains that it really is possible to get bigger without getting fatter, and it is possible to get leaner without losing muscle. So it was a refreshing change to find an audio book by Michael Matthews called " Bigger Leaner Stronger". They have models on their covers with perfectly chiseled bodies, but the advice inside is usually written by overweight journalists who are too busy to go to the gym. If you have ever tried working out in the gym to get more muscular you have probably been bewildered and overwhelmed by the conflicting and contradictory information in magazines and books on bodybuilding. Note: This page has been updated for BLS 2.1. The Year One Challenge for Men: Workout Spreadsheet
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