That's right, I'm serious. I am a Senior Manager at the gym where I work out and have been in the gym for over 10 years. I've done every type of routine from cardio to circuits to power lifting and am extending my experience to you for the low, low price of telling me you're interested and what goals you have in mind.
I can give anyone an easily attainable, very effective workout routine, correct supplements (and when/how to properly use them) and solid guidelines for a healthy, but appetizing, diet. Sounds cheesy, but if you're interested, let me know in-game or post something here. This offer is pretty much indefinite; I'm always available to help anyone interested.
I can also post a few universally useful routines if people are more comfortable with that.
Last edited by the_kosmonaut on Fri Apr 18, 2014 9:32 pm; edited 1 time in total
My suggestion would be to pull back from 1-3 rep ranged workouts and push up towards a 10/8/6 and use the weights to scale accordingly (I will post your 10/8/6 lifts below). If you can, you should also switch to dumbbell exercises when available (you gain ~20% of your dumbbell lift going into a barbell lift, so 100lbs dumbbell press (each)= ~240lbs barbell bench total) This will boost your singular strength while also getting you into lower weight/ higher reps, but not actually losing anything on your original lift.
DL:415x1 (315x10; 335x8; 350x6)
s:305x3 = 332x1 = (255x10; 265x8; 275x6)
b:255x2 = 240x1 =*dumbbell* 100lbs each = (75x10; 80x8; 85x6)
ohp:145x1 = *dumbbell* 60lbs each = (45x10; 50x8; 55x6)
You want to eat a lot of lean foods that will pack in protein and not a lot of fat. Helpful choices are baked/grilled Chicken, Egg-Whites, Non-Fat Yogurts, Broccoli, Ground Turkey, Tuna.
In summary, you should aim your workouts for higher reps / corresponding weight to your max and push up/ maintain. Go for low-fat, high protein foods. This will give your body the resources it needs to maintain your current strength, while also powering up your endurance and muscle definition. It's basically a win-win during your cut phase, as this will result in higher lifts/ plateau breaks once you're back on heavy lifts.
Oh, and salad/ spinach are both great fillers for meals with chickenor something
I'm still alive...lot more free time now. U guys should see me online leveling alts now. Last reconstructive surgery went well, and now Cruising 16 weeks out from showtime :) Figure Class going after my pro card
Yeah I'm pretty sure no girl ever gets complaints in that department. Only time I ever came close to maxing free barbell squat I randomly felt like doing massive amounts of sets... did literally 10 sets x10 reps up until a 500 squat 3 rep finish... wasn't even legs day, but you gotta go with the mood sometimes.
I've mostly been living in the gym ramping up for shows coming up.
Guild's welcome to follow me as I get on stage. Have three sponsers now paying me to just sleep and lift, as well as mailing me my supps. Which has given me time to just play wow at night now, eat, lift, eat, videogames, pass out.
So a friend of mine from WoW just linked on fb that he watched a documentary on netflix and has decided to change. Hes currently 400 lbs and he said starting off with a juice diet it seems. http://www.rebootwithjoe.com/mean-green-juice/ . Any basic stuff I can pass along to him?