weights 5x a week

Bench 275
Squat 275, yes i do legs

Most importantly at a body weight of 163

 

3-4 times a week. An hour each time. 30 min cardio. 30 min of lifting.

 

I typically weight train three days a week and do some other activities a few other days a week.

This is a photo of me from last summer when I was in the best shape of my life (great conditioning, but not my biggest or strongest). This was the result of six months of a hardcore conditioning program called Renegade Training. It's the toughest thing you could ever do, but the results speak for themselves.

Since this photo, I worked on gaining strength and size. I'm 15lbs heavier now, but I'm also not this lean. I was lean. Very lean last summer. Not so now, but it's hard to stay that lean and not feel deprived. My focus is still on conditioning, but less so now, as I'm working back toward strength. I don't do cardio. I use GPP or HIIT.

 

I don't think I could ever do the lean thing when there is jack in the box, BK, etc etc man i love those places I do a good work out and stuff my face with meat meat meat! Good thing I have a high metabolism though. Renegade training? You in the military? some of the ranger guys I know are pretty ripped and the SF guys usually always are.

 

Dude thats awesome. I know guys at the gym that stuggle with 2 plates and they weight a lot more than you do. You must be doing something right.... keep it up

 

Don't get me wrong, I eat meat. A lot of it. I eat 5-6 meals a day, and they all include protein. Eating to get lean requires you to cut processed carbs and stick to whole fruits and veggies and lean meat sources and some protein shakes, and of course, less calories to get leaner.

But I don't touch fast food and most processed foods. If it's man made, it's bad for you (but of course it tastes good).

Nope, nothing military related. Just hardcore training that produces damn good results. I'm not on Renegade Training (www.renegadetraining.com) at the moment, as I've taken a break from it. But I'm sure I'll go back on it again. Things have been too hectic to devote the time and energy needed to follow the program.

Here's a pic from two weeks ago during my trip to Hawaii and the new tattoo I took home with me.

 

^

 

5-6 meals a day whoa hardcore man! I eat like 2 maybe 3 if I have time and just hit the weights till I can't lift and get that swollen feeling all over then go to jackin the box or BK and eat lots of burgers!! Good job though man that takes discipline.

 

Nah, it's actually easy to do, and better for your metabolism (it keeps you burning up the calories and fuels your body with a constant supply of nutrients). The key is that you eat small but frequent meals. To me, a small meal is usually 400-750 calories. So depending on if I'm training to get lean or training to gain size, I'll eat anywhere from 2000-3500 calories per day. And I'm a small guy with a small frame too. I'm only 5'4", so that amount of calories is based on my needs. Someone bigger would need more than that.

If I ate the fast food, I'd look like a fatty in no time!

Thanks for the props. I need to get lean and mean again (like the pic above from last summer), but manage to keep my strength and size. There's another recent pic of me posted under the Hawaii or Florida thread in off-topic. I hadn't worked out for weeks and was eating all sorts of junk on vacation! I felt so horrible when I got back, so now I'm back on track to eating clean and training hard. It's amazing how quickly you lose what you have in a few weeks time and with some bad nutrition.

 

targeting the large muscle groups once a week is great for someone just starting out, who needs to build the discipline to start and finish a 12 week program.

-= joe =-