Bench and curls! Those give you every muscle you need, the secrets, and it was time to reap the right? I had even ridden my bike every reward. This would be easy, right? I now had two choices: as educated as most of the modern quit in frustration or suck it up and begin to general public are in regards to fitness learn just how the hell to really do this thing.
Wait, you mean working out big group of people off. It was time to mix killer physique? Who knew?? Taking these steps far consisted of focusing on all muscle and applying them to myself.
I now knew groups, tracking calories and macros and 16 learning proper form. The Hudson Stew was about to be cooked up and it was time to take the first big bite.
No crash dieting, no 7 days a week working out but at the same time always trying to stay relatively close to my necessary calories and never taking too many days off from getting some form of exercise. Have I always remained on course? Absolutely not. The sad thing is it always seems like in a blink of an eye all that work you put into this whole thing goes out the window. Suddenly you return to the gym feeling weak and thinking you look weak - I mean, just a month or two ago I looked great, what the hell happened?
But once again you just cook up a stew featuring all the prior ingredients and jump right back on the horse and back into battle. Is there any other parting advice I can give? Short and long term goals, progress pictures and go ahead and pick yourself up a slow cooker too. Never surrender! NOTE: Keep in mind that everyone is slightly different and these calculators are not perfect but they are definitely a great starting point.
What are macros? Macros is short for macronutrients. Food is made up of Macros, which provide the calories our body uses for energy, growth, and other bodily functions. There are three macronutrients: protein, fat and carbohydrates and we need all three of these to survive. A TDEE calculator is an estimation of how many calories you burn per day 18 While each of these macronutrients provides calories, the amount of calories that each one provides varies.
Protein provides 4 calories per gram and Fats provide 9 calories per gram. Feel free to use this split as a starting point and adjust accordingly. This would be 2, calories a day.
And remember, consistency is key. Give yourself at least a month or two in order to see results before giving up or modifying your calories and macros.
In the beginning I started with near 2, calories a day and half-way through the plan I had slowly dropped to 2, calories a day. In the prep phase I was having about 1 gram of protein per pound of body weight, 1. Halfway through the plan I kept everything the same with the only difference being I lowered daily carbohydrates to about 1 gram per pound of bodyweight. A calorie and macro tracking app like MyFitnessPal was instrumental in helping to make this happen and the good news is that once you get a general feel for what you need you can do away with tracking calories and just get a good feel for what works for you.
Some days I had a bit more usually on heavy lifting days , sometimes a bit less usually on rest days. Have a couple beers, have a few slices of pizza.
But what does each macro do? Since Monosaccharides, Disaccharides and Polysaccharides contain many sugar Polysaccharides. Monosaccharides are the simplest Fiber is also a bunch of sugar molecules bound together much like starch but the of sugar molecules which include: glucose, galactose and fructose.
What sorcery is this? But in the liver unlike most simple sugars wait! The transport into cells via-insulin sensitive difference between the two are insoluble pathways. Combining 2 Monosaccharides together will make up a Disaccharide. These sugars will still raise you blood sugar levels and spike your insulin so be careful of how much you have on a daily basis. Glucose is also used to construct glycogen and is stored in the liver and muscles which will be used during workouts or any strenuous activity.
The body will release glycogen into the bloodstream to provide energy. The liver can store anywhere from grams of glycogen and the muscles can hold around grams of glycogen. So in conclusion try to have a small to modest amount of simple carbs - monosaccharides, disaccharides - throughout each day and focus on having the bulk of your carbs coming from complex sources polysaccharides - to help build and fuel your newfound buff body!
The word fat is almost synonymous with insult or evil. Fat is an essential part of a healthy diet and the most energy dense macronutrient. Healthy fats include omega-3 fatty acids and omega-6 fatty acids, both of which fall under the Polyunsaturated class. There is also the Monounsaturated class of fatty acids that include olive oil, avocado and nuts.
Omega-6 fatty acids promotes growth, halts cell damage and helps cell repair. CLA protects against cardiovascular disease, diabetes, helps drop weight. Monounsaturated fatty acids reduces bad cholesterol LDL , hunger levels and helps burn fat. So fat has that going for it, which is nice.
So basically, these little guys are the main dudes that carry out orders placed by the encoding in our genes. Once you ingest protein your body immediately starts to break them down into small peptides and individual amino acids through denaturation in the stomach. Once broken down by your hydrochloric acid gastric acid your body will send the remaining polypeptides and single amino acids to the small intestine for further digestion, only to end up at our friend the liver which is the primary place for amino acid uptake, especially after a meal.
BCAAs are also on that list as valine, leucine and isoleucine. And as important as food is it can also feel like a little bit of a pain in the ass having to think of what food to buy, how to prepare it and so on. Remember, this is what works for us but be sure to modify accordingly based upon your unique calorie and macronutrient requirements. Having said that just remember that these calculations are just a general breakdown of what your requirements might be.
Nothing is set in stone! NOTE: This is more or less a typical day of eating for me. When I started our 12 Week Plan I began with around 2, calories a day and about 9 weeks into it I had slowly brought that down to around 2, a day. As you can see below if you need to add or reduce calories you can easily just add or remove one of the items below.
By the end of the 12 Week Plan I was weighing around The applesauce makes an awesome low sugar substitute for syrup! I try my best to drink a gallon a day. What makes this task easier is grabbing a jug and just carrying it around with me. All about that food presentation! TOTAL: cal, 27g fat, Chicken, cheese, BBQ sauce and hell, maybe some more cheese to give the other cheese company.
And as an added bonus it makes me feel like a damn hulk the next day in the gym. Cereal is also good and I can easily eat a whole box in one sitting. The thought and feeling of a cheat meal can be alluring and delicious but the pleasure is only temporary. Oh, and a few beers. Have a few of your favorites but remember: moderation! Remember to adjust accordingly based upon your needs using a TDEE calculator!
Remember to adjust accordingly based upon your own needs using a TDEE calculator. Just use the meal plan listed above! Also, feel free to adjust the program but try to keep it within a similar macronutrient percentage.
Dudes shopping list? This is just a collection of some of our favorites. In fact, not having enough time is a common phrase heard when discussing food prep and a reason many choose to ignore their eating habits. The solution? Weekly Meal Prep! We highly suggest investing in a few useful kitchen tools to make your life much easier as well as being able to focus on the important things: lifting hard and getting BUFF! Slow Cooker The Slow Cooker is a countertop electrical cooking appliance that is used for simmering, which requires maintaining a relatively low temperature allowing unattended cooking for many hours.
We use our slow cookers all the time and cannot recommend them enough. They are cheap, dependable and require very little cooking knowledge. Just plug it in and let it do its thing! The Rice Cooker, much like the Slow Cooker, is a cheap kitchen appliance for cooking rice. Easy, huh? So where do you store it all?
We recommend picking up some cheap glass or plastic reusable containers. Just throw them in the fridge and grab one whenever you need it! Shaker Bottle Found in gym bags, car trunks and cupboards around the world, a shaker bottle is a handy tool for holding water or mixing protein shakes. From there you just enter your preferred daily calorie and macros and scan the barcode of the item you plan on eating or in the case of meats, fruits and veggies just enter the name and amount you consumed NOTE: Personally we use MyFitnessPal, which is free to download and use.
Opinions vary but personally we try and avoid being in more than a a day calorie deficit. Set realistic goals and adjust accordingly as you continue down the road of your ever changing fitness journey. You want to get in and just as importantly stay in shape, not yo-yo between in and out of shape all year long.
But hear us out. TIP: Track those calories! To sum it up water will benefit every area of your life. There are many different opinions on how much water we should be drinking every day but we recommend about half a gallon, if not more! TIP: If water was considered a supplement it would be the cheapest and most important one!
But would it be enjoyable? For most people, absolutely not. Our suggestion? TIP: Create a flexible eating routine you can follow for a lifetime, not just a hardcore diet you follow for a few months before abandoning to go back to bad habits. A balanced diet is the most optimal for your health, especially as fiber helps prevent diabetes and heart disease and healthy fats such as omega-3 fatty acids help to keep your heart healthy.
Why do most diets work? Because they force you to track and restrict your calorie intake. Example: If you expend 3, calories a day, consume about 2, This will put you in a calorie deficit of calories. How do you find your daily calorie expenditure? What does it mean? Total daily energy expenditure. Want to know your TDEE? Grab an online TDEE calculator and find out! Food is made up of Macros, which provide the calories our bodies use for energy, growth, and other bodily functions.
There are three macronutrients: protein growth , fat energy , and carbohydrates fuel , and we need all three of these to survive. As everyone is different, play around a bit and find out what works best for you! Tip: Want an easy way to track daily calories and macros? Use the MyFitnessPal phone app.
It makes life a hell of a lot easier on your path to becoming a Buff Dude or Grrrl. Could you just randomly hit the gym times a week? But we recommend getting on a plan which slowly amps up the intensity over a set period of time. Which plan, you ask? It is! And what ends up happening? You yo-yo diet into the forbidden zone marshmallow man. Skinny fat personified. How do you avoid it? Set a goal and stick with that goal! Is cardio a requirement for losing weight?
With a consistent eating and workout routine, no. Cardio - for me - is a great way to start off the day. It gets my body and mind running and ready to go. No treadmill? No problem. Take a nice walk outside for the same amount of time while power walking, which is walking just fast enough to hold a conversation without running out of breath.
Not a fan of fasted cardio? No problem! Just repeat the above example immediately following your workout. At the end of the day you can read all the motivational quotes and inspirational articles you want but the only person who is going to have to kick your ass into gear is you.
Set short term goals, set long term goals and most importantly: baby steps. Nothing ever worth doing is easy and that includes getting into shape. So to be able to make food fun and delicious to eat while staying healthy is very important.
Having said that here are 17 of our favorite recipes of all time. Each recipe also features average prep time, difficulty, and kitchen tools needed. Throw all your dry ingredients in first and finish it off with the Greek Yogurt and Egg. Hit it with some cooking spray and then pour in around half of your batch into the iron.
Once your first batch is finished set it aside and pour in the rest; overall it should make around waffles. As the oven heats up, spray your Muffin Pan with cooking spray. Once this is finished, take some spinach leaves and remove the stems and rip them up into bits. Having finished these steps, your oven should now be good to go. Place the Muffin Pan into the oven for about 20 minutes and then take it out.
We used a pint canning jar. You need one that can withstand some hard shaking Put your lid on tight and shake it up until you see all the ingredients blended together. Put your container into your refrigerator overnight. The next morning, pull it out of the fridge, give it a couple more shakes and open it up. Put drained spinach in a large bowl. In a smaller bowl mix eggs, onion, seasoning and bread crumbs.
Once these are mixed pour them over the spinach and mix well. Fold in cheese last. Drop heaping tablespoon onto heated pan and press down and shape. Cook approximately minutes each side as you want your eggs to cook thoroughly. Optional: Garnish with salsa!
This recipe makes roughly Spinach Pancakes. From there, go ahead and slice just a bit off of both sides of the cucumber. Once finished, slice it down the middle and lay both slices of cucumber on their backs. Next, take a spoon and scoop out the cucumber body. Feel free to eat it alongside your sub! Open your cans of tuna and put the tuna into the large bowl.
Make sure you scrape the bottom of your bowl as you mix. Pre-heat your stove top to medium and begin forming your mixture into tuna patties. Pour a third of the salsa into the bottom of the slow cooker. Put your chicken in next and then pour the rest of the salsa over the chicken. Cover and set your timer. If your chicken is frozen, cook on low up to hours. If your chicken is thawed out, cook on low up to hours. When the time is close to being up check the tenderness of the chicken.
If not, then continue to cook. You can eat these whole or shred it up, the choice is yours. Cover with a paper towel or cloth.
Microwave 3 minutes, stir and microwave 3 more minutes. When it is cool enough to handle, wrap the cauliflower in a towel and wring it out over the sink. Try to get as much of the moisture out as possible. Place the cauliflower into a mixing bowl and add the rest of your crust ingredients. Mix it up well. Drop it onto your baking sheet and form it into your round pizza shape. Bake 10 to 15 minutes until golden color Remove from oven and add your toppings. Bake an additional 10 minutes.
Form into 5 patties. Make sure to wash your hands well before and after handling raw meat. Drizzle one tablespoon of oil into your pan and fry your burgers or on your grill! Mix well until everything is combined. Form the mixture into 14 meatballs. BuffDudes are always on point. BuffArmy BuffCrew. Sadly i cant do bench and dumbel presses anymore after an shoulder injury, now doing weighted pushups instead works as well and also working the core.
I wish it was back to the old layout; empty gym, with no noise to drown out them talking, like in the bulking plan. Been a huge fan of you guys for awhile now, bought the cutting book and am on Phase I now.
Love how you guys don't overcomplicate things in your explanations and are so easy to follow along. Great job guys! Your email address will not be published.
Save my name, email, and website in this browser for the next time I comment. Fitness Workout Benjamin Gilpin says:. January 12, at pm. Jaime santiago says:. Practice on a short back into the pushup position or drop down with both hands height and slowly work into a taller height.
NOTE: Leaning forward and letting your elbows flare will put more emphasis on the chest. Do not go to full lock out at the top position. NOTE: This exercise will require extra stability as it will be pulling your center of gravity away from you.
Use a wide stance and even an outstretched arm the one that is not pressing to help balance you. Main point of contact on the bench should be your upper back and hips.
NOTE: Try to keep tension in your chest through the movement by not raising the dumbbells all the way back to the centerline of your body.
As soon as you start to feel the tension in the chest release, bring the weight back down to the stretched position.
NOTE: As one side descends, the other side ascends at the same rate and speed. Constant motion. NOTE: Imagine you're on the ground making a snow angel. Try to keep the arms parallel to the floor. Also, catch yourself. Get into the supine position on the incline bench and grasp the bar outside shoulder width. NOTE: Imagine making a pyramid shape with your hands, going from the outside of your hips to the centerline of your upper torso. Keep the shoulders back and chest up. NOTE: Imagine sitting on your hamstrings to help with proper positioning.
Elevating your shoulders at the top position will activate your trapezius; further stabilizing the top position. Unrack the bar and have the bar located at clavicle level. NOTE: Take this exercise light and maintain a fluid motion. Do not just move your arms; make sure your shoulder joints are responsible for moving the bar forward and backward in conjunction with the pressing. NOTE: To work on sticking points in the overhead press, place the bar at the height of your weakest point.
This will help you gain strength in that area. NOTE: Keep your legs straight. NOTE: You are essentially rotating the plate in a circular motion around your head. This will focus on time under tension and shoulder mobility. Practice with light weights. NOTE: Keep a vertical torso and tight core. When you finish the allotted reps on one arm, switch to the opposite arm. Slight bend in the knees can help get you in the proper bent over position.
NOTE: You can perform this in an alternating or bilateral movement. Keep a vertical torso and tight core. Do not swing the weight up. NOTE: As one arm lowers the other arm raises. Try to get your elbows as high as you can when you lift the weight upwards to increase posterior deltoid activation. NOTE: Be careful as to not let the med ball bounce back and slam you in the face. Deep breath at the top position and exhale as you throw. Control your breathing. NOTE: A slight flare in your elbows is okay, but be cautious not to let your elbows rotate too far out; turning the exercise into a pressing motion.
NOTE: At the bottom fully extended position, squeeze your triceps. Do not let your elbows flare out too far, as this will allow your chest to help with the motion and decrease the isolation in your triceps. NOTE: Keep a vertical torso and tight core as this will help you stabilize the motion. NOTE: Keep your elbows tight to your body.
Pull your chest up as you bring your chin above the bar. Chin-ups are also a great way to help you gain strength and prepare yourself for doing pull ups. NOTE: Arch your lower back and imagine meeting your chest to the bar as you pull it down. Do not lean back as you curl. For added contraction, imagine rotating your pinky into your shoulder as you curl the weight. By utilizing slight width with a pronated grip. Place you about hip width. NOTE: Tightening your grip and slightly bending flexing your wrists will increase more forearm involvement.
Slightly shrug your shoulders upwards, utilizing your trapezius to increase stability and activation in your upper back. Slightly holding at the top position will increase the difficulty and activation of your trapezius. If needed, use dumbbells placed on your knees if a machine is not available.
NOTE: Do not bounce. Slow and controlled. Keep a rigid and straight position. NOTE: Focus on controlling your breathing. Maintain a neutral chin. NOTE: Inhale as you extend your body and exhale as you flex your body back to the top. Work into a range of motion that is doable. If you do not own a roller wheel, a barbell loaded with weights works as an alternative.
NOTE: Control your speed to help with swinging. Exhale as you reach the top position and inhale as you lower your legs down. NOTE: Do not move your hips while bending. Imagine pulling the dumbbell back into centerline from the stretched position by contracting the opposite side of your obliques.
Exhale as you reach the top position. Use position. NOTE: This can be performed with a partner or against a wall. Utilize the force of your core to twist and accelerate the medball. Use your core to decelerate the med-ball coming back to you. Do not just use your arms but instead use your trunk rotation.
NOTE: Exhale at the top position for maximal contraction in your abdominal muscles. Keep your slowly rotate back to shoulders tight. Exhale on the rotation away the starting position.
NOTE: Anchor your feet if you need help stabilizing the movement. Bring your arms inside your thighs and gently push outward. Keep a neutral chin. HOW TO Start on your hands and knees, bring your forearms down to the floor and slowly let your knees slide outward until you feel the stretch in the groin area. You can move forward and sit back into the stretch to feel it in different areas of the hip. Start to rotate your lower trunk so your left or right leg crosses over the other leg to tap your foot on the floor.
Keep your sternum and shoulders against the floor. Alternate between sides in a slow and controlled motion. With straight arms slowly raise in a circular motion the band or dowel above your head and elevate your shoulders. Rotate your arms all the way around until you reach the back of your body.
Repeat this process back and forth. Decrease the width of your grip to progressively increase the mobility in your shoulders. Make small circles with your arms and progressively increase the size of the circles. Once you reach the largest circles you can do, make your way back to smaller circles, but going the opposite direction.
This process should take around 15 - 20 seconds. HOW TO In the standing or seated position, with your body placed firmly against a wall; start with your arms fully extended and placed in a V position.
Slowly glide your arms downward by flexing in your elbows. Maintain contact with the wall on your upper body and arms at all times. Do not arch your back or let your arms lose contact with the wall. Once you reach the bottom position, slowly glide your arms back to the top position. Hang on to something stable if you need to and swing your leg in a quick manner.
Flex in your hip and knee joints on one leg while you keep the opposite leg straight; squatting laterally. Maintain a vertical torso and make sure your toes are always pointed straight.
Do not let your toes rotate out. Keep your feet flat on the floor and slowly rotate your lower trunk left to right. For a more advanced version, bring your feet off the floor and keep a 90 degree angle in your knee joint and rotate your lower trunk from left to right. Once you hold the rounded back for a split second, exhale and slowly extend your spine into an arch.
The process should take around 3 - 4 seconds. If you want to strictly focus on hamstrings, keep your lower back straight, but if you want to mix in a lower back stretch, then round your back and bring your chest down to your legs. You can alternate between keeping a vertical torso and pushing your hips into your forward leg or bending your torso forward so your chest touches your knee. This stretch can also be used as a mobility drill, because of the benefits of a hip opener by externally rotating the leg while in position.
Reach your arm as far as you can over your head to feel the best stretch. Keep your lower body anchored. Gently push your elbow downward with your opposite hand to maximize the stretch in your triceps. If you want to target a little bit more in the lats with your triceps, slightly lean away from your stretching arm. Cross one arm horizontally adducting in front of your body. Maintain a horizontal position in your crossed arm.
As you have one arm behind your back and the other gently pulling on your head, make sure you keep your torso vertical, do not lean. Take a deep breath, stretching your arms away from your body, and as your chest expands tilt your torso upwards. Keep your fingers pointed back toward your knees. But please remember that food and rest play just as important a role in either losing fat or building muscle as working out does. If your goal is leaning out, eat less.
If your goal is building mass, eat more. Sound simple? It is and most of the time people overcomplicate it. We recommend using a TDEE Total Daily Energy Expenditure calculator to get a better idea of how many calories and macros you should be consuming a day based upon your specific needs.
Is it foolproof? Take a moment to bask in your accomplishments and then jump right back in! From this point onward feel free to either run through the whole thing unedited or begin to modify the plan based on your specific goals.
We tried to make a plan as wide open and accessible for all those who try it but as you continue your own personal journey you will want to modify it based upon your specific goals. Once you feel confident, feel free to move onto the next stage and keep hitting those weights hard. With that in mind, this plan can potentially last much longer than just a 15 week period, perfect for those who would like to have a solid routine for quite some time!
These five compound exercises are definitely ones you want to have on your side. Most importantly - have fun! Hell yeah! The program starts off slow to give you an active rest period and acts as a refresher on a few staple exercises as it prepares your body for the more advanced phases. We highly suggest taking progress pictures throughout the duration of the plan as they can be a real motivator later down the road.
Try to take a picture of yourself in the bathroom mirror in your underwear first thing in the morning and continue to do this each week. For us personally it works a bit like this: it takes one month to build consistency and get a feel for the exercises. It takes two months to begin seeing real results and finally in the third month you feel and look like a well-tuned Buff Dude or Grrrl machine.
If you find yourself getting sick of doing the same routine day in and day out you can always try using alternate exercises. For instance, Kneeling Landmine Press as opposed to Incline Bench Press or trying a different variation of Deadlift as opposed to the standard one.
For isolation exercises our typical rest time is between seconds. For bigger compound exercises Squats, Deadlifts, Bench we typically rest between seconds. Our exercises which use the same reps per sets are typically isolation exercises and on these we stay with the same weight each set. For the ones which decrease in reps per set typically compound exercises such as bench press or squats we increase the weight with each set as we decrease the reps.
Our workouts typically last about minutes which includes rest times. Keep in mind the amount of extras you include in your workout is really going to stretch the time you spend in the gym. Also, waiting for equipment during rushhour typically pm is going to extend your gym time as well compared to someone who works out either at home or during slow periods at the gym.
This is a big reason why we typically workout very early in the morning if going to a commercial gym. Some exercises - especially pull-ups - can be hard to do not just for beginners but for those who have been at it for a while as well.
A pull-up negative is when you jump into the top position of a pull-up and slowly let yourself back down to the starting position. Repeat for as many reps required.
In the beginner phase and stage 1 plan on working out for one day and then take the following day off. For stage 2 you can either train straight through all four days and then take rest days or train two days, take one day off and then repeat. For the final stage we recommend training straight through all five days and then take the next two days off.
It will vary from person to person but on average most people will experience soreness for one to three days after a workout. Feel free to work on mobility, stretching or throw in some cardio if that fits with your specific goals. If you plan on doing cardio we recommend performing it on your off days during the beginner stage and stage 1. For stages 2 and 5 you can perform cardio every other day, both on training days and days off for a total of three times a week.
Although it may seem like an inconvenience to some, we highly recommend you talk to your doctor. Your body will thank you for it! Our best recommendation would be to fit it in when you can. Just remember to include rest and recovery! Unilateral exercises are great for restoring proportion and typically what we do is add a few more unilateral reps to close out the set using the weaker side of our body.
Working out safely while maintaining a proper eating routine will not stunt your growth. In fact, weight lifting has many benefits for teens including increased strength for sports and higher self-esteem. Still find the gym too intimidating? Do what we do, workout from home! This can often be the biggest hurdle we ever face.
The body is willing but the mind is weak. Are you working out to get bigger? Just to stay in overall good shape?
Write down some goals of what you want to accomplish and be honest with yourself. Do you wish to travel? Then maybe the solution is adding Frequently Asked Questions more outdoor cardio into your routine to explore new places and get a fresh perspective. You workout not only to stay healthy but also to stay happy. Building positive habits and a strong mental foundation are just as important as physical training.
By getting yourself into a good routine that fits into your lifestyle, you will find it much easier to hold yourself accountable and to live up to your own expectations. Once you get yourself into good habits you might even find yourself missing the gym on your rest day s.
Lack of motivation could also be due to a few missing links in the chain. We like to think of it this way: The seat of consistency is held up by the four legs of fitness.
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