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Masterpupil2

It's Time To Change Things Up- Workout Edition

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So I should start this off by saying this is the most unproductive summer I've ever had, with me sitting inside all day and doing nothing all summer. As one could imagine, that's pretty bad for your body, and I have noticeably gained some weight (uh oh). I've never been a huge workout fanatic, even when I played football for my high school (had to stop after my freshman year as I had pulled too many tendons in my hip and inner thigh), but I want a way to have a fit-looking esque body by the end of summer, so I think it's time to start.

I want a better body, only I do not have the will to go to a gym, and would find it much more convenient of having ways to workout at home. Seeing as this is a forum full of many people like me and people from around the world, I'd like to compile a bunch of smart ways of getting a super-l33t bod and being healthy while also being a massive gamer- it may sound stupid to some (especially after my wording in this thread (hella sleepy but am too lazy to write this tomorrow(that shows how dedicated I am))) but it could be useful for players who are interested in keeping healthy and having a quick and easy way to vent productively after playing this shit game.

 

So, here's the list that I have compiled from this thread (obviously everything will be empty at first but it'll fill up real quick):

WORKOUTS: QUICK AND EASY

 

-KruggWulf's Thoughts-

One thing you should probably try is in between games/sessions/whatever it is you find yourself doing, get up and do some sort of workout, like even pushups. I used to do like 15 pushups or situps and or even pullups (Have one of those pullup bars 
you can put in your door frame in the other room) after a game that really pissed me off. I do it less now because I've been a lot more active in general and don't find myself needing to, though I probably still should. Helps relieve a lot of stress 
especially if you're on tilt in addition to the other obvious benefits.

Also, in case it wasn't a given, music. Listen to music when you do it, it really helps you keep going. Infact, I've been getting into a lot of bands and subgenres I never liked before just simply because it keeps me driven to keep going, especially when riding my bike long distances.

-Matra's Thoughts-

TBH if you just want to keep fit in a short space of time then I can't really recommend anything other than the Focus T25 DVDs.

Maximise game time whilst doing high intensity (mostly bodyweight) short interval exercises. You don't need to worry about self motivation as the DVDs do it for you. The only motivation you need is to follow the calendar and press play on the DVD.

It's also good if you're a fetty wanting to lose weight and not spend too much time - though you will sweat like a bitch. The only effective program I have seen other than P90x (which requires more equipment and takes twice as long every day)

-Clownshoes' Thoughts-

As an almost 40 year old guy here are some things to avoid.

Crossfit and running. If you want to be like me with destroyed hips, shoulders, back and ankles, you'll do all that stuff. Swimming is one of the best ways to drop weight and tone up.

-Kriegermann's Thoughts-

I will second what has been said about body weight exercises though. Sit-ups, pull-ups, push-ups. Dirt cheap and very effective. There are a lot of resources out there for cheap and easy ways to exercise to very good effect. When I was more into power lifting, I didn't bench press at all, however, my warm up routine included 3 rounds of 20 push-ups every work out. For a larf, I was working out with a friend and decided to see what my max press was expecting it to be low.. I set a  PR from just doing push-ups nearly daily.

-ieatcookies' Thoughts-

Since I'm about to walk out the door to go to the gym (No really), I would say that getting a gym membership is far better than working out at home if you're starting out. You think it'll require less motivation to work out at home, but the opposite is true. A gym provides a different environment which helps you focus better and work out more effectively. Whether it's your university's gym or one of those 24-hour gyms, get in there.

WORKOUTS: THE HARD WAY

 

-Kriegermann's Thoughts-

I don't think there is a one-size fit all. There are common themes though: Increase activity, increase muscle mass, and eat right. To what degree depends on what you want to achieve.

1) Routine, regardless of what you decide to do: figure out a routine you like or can at least tolerate and stick to it(I run with co-workers Tuesdays and Thursdays despite hating running with a burning passion; lift on Wed/Thu/Fri) This is a maintenance routine for me. it keeps me from gaining weight. My age, genetics and metabolism are such that if I don't do this I WILL gain weight even when eating right.

-Something is also better than nothing, don't give up.. when you have a down day do SOMETHING anyways.

-JackQueRudo's Thoughts-

Supplements are shit. All you need is protein, BCAA, and creatine. Just don't be a vegan or anything

Don't be a bitch and lift heavy, anything you can do over 12 reps is too light

Don't be a curl bro, that shit's so 2000's

Form > ego-weights

DIETS: SHORT TERM

 

-xtc4's Thoughts-

And diet is key to a beach bod. Think of it this way: you can easily eat an amount of food in 5 minutes that would take hours of cardio to burn off. So which is more important? (But do some cardio anyway to stay healthy.)

-Clownshoes' Thoughts-

I just lost over 50lbs. You know what the secret was...eat less move more. No more sugar, reduce the carbs. Eat clean, meaning, if you don't make it, you don't eat it.

Your meal portions should be very small.

You can do workouts and stuff, but if you want just start out with basic pushups and sit ups. Go for at least a 5k brisk walk.

-Kriegermann's Thoughts-

Figure out how to reasonably alter your diet. Crashing will lead to your diet crashing too. It is doable for cutting short periods, but definitely not sustainable. 

DIETS: LONG TERM

 

-yoyoya's Thoughts-

I keep reminding people that if you want to loose weight then you just need to eat better, Doing exercise will not make you lose as much as having a good diet. Just make sure you portion your food so that you never have too much of a certain thing.

IF you just want to get in shape then the best thing to do is find a workout plan online, I would send you my old one but I can't find it. One thing that was in every workout phase (IT was a highly competitive sport so we had phases for where we were in the season) Was cleans, They truly work every part of your body either it be hang cleans,power cleans or cleans and press. 

-JackQueRudo's Thoughts-

Eat clean, no pop, no candy

Eat your greens

For more information look here: http://liamrosen.com/fitness.html

the one time /fit/ is actually useful

-My Self Improvement-

 

Week 1 AYBTjeX.jpg

 

*If I'M MISSING ANYTHING IMPORTANT, LET ME KNOW.*

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> Good body by end of summer

unfortunately this just isn't going to happen for you (trust me I tried) unless you literally start no-lifing a clean diet/bulk and workout 7 days a week. Most athletes you see on TV have been working on that for a decade. Play the long game, be consistent and give yourself time.

 

> Short term diet

Again, not going to do anything. Your body will reflect what you do consistently and diet I'm now sure is at least 70% of the battle. 8 hours of rest is more important than youd probably think too as is working out hard.

 

Don't get me wrong, you can workout for fun and all that, but without the proper research and diet... Or even commitment to improving, you won't immerse yourself enoufh to get the god body results you want.

I'd say start boxing, there's probably a good community who can teach you a thing or two about mad gains, discipline etc. if you're willing to learn from em and it's low enough on the investment scale that you can do other shit with your life. 

You never know, you could be KOing Anthony Joshua in a few years... Just kidding, British boxing best boxing.

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https://www.youtube.com/channel/UCduKuJToxWPizJ7I2E6n1kA

 

go

 

Supplements are shit. All you need is protein, BCAA, and creatine. Just don't be a vegan or anything

Don't be a bitch and lift heavy, anything you can do over 12 reps is too light

Don't be a curl bro, that shit's so 2000's

Form > ego-weights

Eat clean, no pop, no candy

Eat your greens

For more information look here: http://liamrosen.com/fitness.html

the one time /fit/ is actually useful

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I just put on some weight for the first time in my life. Like 15 pounds from July 4th and birthdays etc. It's harder than anything but a good diet is always the key to getting in the shape you want.                                          Fun fact: If you do a shitty diet that is you breathing air instead of eating, you gain the weight back immediately. /fit/ is your friend.                                                                                                              

I also had the idea that you might want to have a progress area, but however private you want to be or if you want to make this more of an informational source is yet to be seen. GL.        

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3 hours ago, zapyoug said:

I have to bike everywhere

problem solved

working out is for nerds :gaytroll:

Same, lel.

 

 

@Masterpupil2

Out of curiousity, are you trying to bulk up a little or just simply get in shape? I remember you mentioning you were a football player, which surprised me when I saw your build later on in the eClipse picture. No offense intended or anything, just didn't look like the football player type, seemed more like a soccer guy to me.

 

One thing you should probably try is in between games/sessions/whatever it is you find yourself doing, get up and do some sort of workout, like even pushups. I used to do like 15 pushups or situps and or even pullups (Have one of those pullup bars you can put in your door frame in the other room) after a game that really pissed me off. I do it less now because I've been a lot more active in general and don't find myself needing to, though I probably still should. Helps relieve a lot of stress especially if you're on tilt in addition to the other obvious benefits.

Also, incase it wasn't a given, music. Listen to music when you do it, it really helps you keep going. Infact, I've been getting into a lot of bands and subgenres I never liked before just simply because it keeps me driven to keep going, especially when riding my bike long distances.

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TBH if you just want to keep fit in a short space of time then I can't really recommend anything other than the Focus T25 DVDs.

Maximise game time whilst doing high intensity (mostly bodyweight) short interval exercises. You don't need to worry about self motivation as the DVDs do it for you. The only motivation you need is to follow the calendar and press play on the DVD.

It's also good if you're a fetty wanting to lose weight and not spend too much time - though you will sweat like a bitch. The only effective program I have seen other than P90x (which requires more equipment and takes twice as long every day)

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3 hours ago, KruggWulf said:

Same, lel.

 

 

@Masterpupil2

Out of curiousity, are you trying to bulk up a little or just simply get in shape? I remember you mentioning you were a football player, which surprised me when I saw your build later on in the eClipse picture. No offense intended or anything, just didn't look like the football player type, seemed more like a soccer guy to me.

 

One thing you should probably try is in between games/sessions/whatever it is you find yourself doing, get up and do some sort of workout, like even pushups. I used to do like 15 pushups or situps and or even pullups (Have one of those pullup bars you can put in your door frame in the other room) after a game that really pissed me off. I do it less now because I've been a lot more active in general and don't find myself needing to, though I probably still should. Helps relieve a lot of stress especially if you're on tilt in addition to the other obvious benefits.

Also, incase it wasn't a given, music. Listen to music when you do it, it really helps you keep going. Infact, I've been getting into a lot of bands and subgenres I never liked before just simply because it keeps me driven to keep going, especially when riding my bike long distances.

^ Nothing better than pull-ups and push-ups. Throw in some squats/lunges and deadlifts, and you are gtg. The only one that takes a little creativity at home if you don't have dumbells and barbells is deadlifts; you gotta find something heavy that you can lift with a sumo-type form.

And diet is key to a beach bod. Think of it this way: you can easily eat an amount of food in 5 minutes that would take hours of cardio to burn off. So which is more important? (But do some cardio anyway to stay healthy.)

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I keep reminding people that if you want to loose weight then you just need to eat better, Doing exercise will not make you lose as much as having a good diet. Just make sure you portion your food so that you never have too much of a certain thing.

IF you just want to get in shape then the best thing to do is find a workout plan online, I would send you my old one but I can't find it. One thing that was in every workout phase (IT was a highly competitive sport so we had phases for where we were in the season) Was cleans, They truly work every part of your body either it be hang cleans,power cleans or cleans and press. 

So Remember the big four,

Cleans

Squats

Deadlifts

Flat Bench

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I just lost over 50lbs. You know what the secret was...eat less move more. No more sugar, reduce the carbs. Eat clean, meaning, if you don't make it, you don't eat it.

Your meal portions should be very small.

You can do workouts and stuff, but if you want just start out with basic pushups and sit ups. Go for at least a 5k brisk walk.

As an almost 40 year old guy here are some things to avoid.

Crossfit and running. If you want to be like me with destroyed hips, shoulders, back and ankles, you'll do all that stuff. Swimming is one of the best ways to drop weight and tone up.

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I lost 70 pounds in 5 months (I'll take "Barely Healthy Weight Loss Plans I Kinda Made Up Myself" for $500, Alex.) back in 2013, and I'm now at the point where I'm bored with my workouts. I spent the past year bulking up, and while it's nice to actually grab a 25 lb plate, I'd rather be trim than strong, since I run, so less mass = less effort needed to run at the same pace.

Since I'm about to walk out the door to go to the gym (No really), I would say that getting a gym membership is far better than working out at home if you're starting out. You think it'll require less motivation to work out at home, but the opposite is true. A gym provides a different environment which helps you focus better and work out more effectively. Whether it's your university's gym or one of those 24-hour gyms, get in there. I live in a dumpster fire of a town, so apart from the trashy private gym, Planet Fatness Fitness is the best deal. $10/month for unlimited gym usage. Since they cater to people who think they want to be fit, weight racks will usually be empty, so you can take your time and work on your technique. Plus, there's the motivation of seeing literally herds of waddlebuses think they're going to get skinny by hanging on to dear life on the treadmill at max angle and walking speed while you do what they're afraid to do.

Also, take Jack's advice on general working out; my old personal trainer pretty much told me the exact same things when I started trying to tone up after I lost all my weight.

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Everyone's challenge has unique aspects to it.

I don't think there is a one-size fit all. There are common themes though: Increase activity, increase muscle mass, and eat right. To what degree depends on what you want to achieve.

1) Routine, regardless of what you decide to do: figure out a routine you like or can at least tolerate and stick to it(I run with co-workers Tuesdays and Thursdays despite hating running with a burning passion; lift on Wed/Thu/Fri) This is a maintenance routine for me. it keeps me from gaining weight. My age, genetics and metabolism are such that if I don't do this I WILL gain weight even when eating right.

-Something is also better than nothing, don't give up.. when you have a down day do SOMETHING anyways.

2) Figure out how to reasonably alter your diet. Crashing will lead to your diet crashing too. It is doable for cutting short periods, but definitely not sustainable. 

I will second what has been said about body weight exercises though. Sit-ups, pull-ups, push-ups. Dirt cheap and very effective. There are a lot of resources out there for cheap and easy ways to exercise to very good effect. When I was more into power lifting, I didn't bench press at all, however, my warm up routine included 3 rounds of 20 push-ups every work out. For a larf, I was working out with a friend and decided to see what my max press was expecting it to be low.. I set a  PR from just doing push-ups nearly daily.

 

Good luck!

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12 hours ago, Gashtag said:

> Good body by end of summer

I should mention that I do not mean the God body that everyone dreams of, as I know how unrealistic that simply is. I agree with everything you said, but I do believe I have a good base to start with, and I don't think it should honestly take ~that~ long to get a desirable body.

11 hours ago, ANTICAMPER said:

I just put on some weight for the first time in my life. Like 15 pounds from July 4th and birthdays etc. It's harder than anything but a good diet is always the key to getting in the shape you want.                                          Fun fact: If you do a shitty diet that is you breathing air instead of eating, you gain the weight back immediately. /fit/ is your friend.                                                                                                              

I also had the idea that you might want to have a progress area, but however private you want to be or if you want to make this more of an informational source is yet to be seen. GL.        

I would love to do progress photos honestly~ The only problem here is how many people would like to see a 17 year-old's workout progress. I mean some might, but I'd like to hear other opinions on that before going ahead with it.

10 hours ago, KruggWulf said:

Out of curiousity, are you trying to bulk up a little or just simply get in shape? I remember you mentioning you were a football player, which surprised me when I saw your build later on in the eClipse picture. No offense intended or anything, just didn't look like the football player type, seemed more like a soccer guy to me.

 

One thing you should probably try is in between games/sessions/whatever it is you find yourself doing, get up and do some sort of workout, like even pushups. I used to do like 15 pushups or situps and or even pullups (Have one of those pullup bars you can put in your door frame in the other room) after a game that really pissed me off. I do it less now because I've been a lot more active in general and don't find myself needing to, though I probably still should. Helps relieve a lot of stress especially if you're on tilt in addition to the other obvious benefits.

Also, incase it wasn't a given, music. Listen to music when you do it, it really helps you keep going. Infact, I've been getting into a lot of bands and subgenres I never liked before just simply because it keeps me driven to keep going, especially when riding my bike long distances.

I've played sports throughout my life, but I've never had the will or urge to get "bigger". I've always been the fastest on my teams (and I'd go back to our football team if I really wanted to play on a team that goes 0-11 every season) so I've never really been worried about my strength, seeing as I am able to use my speed for tackles/plays better than most players (at least on my team) who are all strength-oriented. That being said, yes, I am hella' weak- The most I benched my freshman year was 175, and now I believe I'm down to 135 (And that itself was over two months ago). This is the main reason I want to work out, and the reason I made this thread was to grab other player's attention towards this as well, and hopefully interest more people into doing something like this. Also, as funny as it sounds, I've been using Rocket League as my main source of working out at home- before I play I take a long 10-minute stretch to make sure I'm loose (as I have never been flexible (cannot even touch my toes at this point)) and then I play ranked 2v2s, which end fairly quickly and then if I lose I do 20 push-ups and 50 crunches.

 

Also, I love the replies in this thread. Stories and ideas/ways of working out are all appreciated- anything to get someone reading this thread (including myself) more determined to actually go through with it all. I will be adding some of the replies to the main thread soon, after I get done what I need to do today.

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17? Jesus wept, I would have been your 7th/8th grade science teacher...:damn:

[edit] Depending on the size of your high school, you may get Athletic PE as an elective where you're in the weight room for a class period per day; with a non-idiot for a PE teacher they might just let you work out if you have your own plan. Probably too late for scheduling to be honest, but if you're a Senior on a 4x4 block schedule, you might have nothing to do for one block and it might be worth a punt.

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28 minutes ago, ieatcookies said:

17? Jesus wept, I would have been your 7th/8th grade science teacher...:damn:

[edit] Depending on the size of your high school, you may get Athletic PE as an elective where you're in the weight room for a class period per day; with a non-idiot for a PE teacher they might just let you work out if you have your own plan. Probably too late for scheduling to be honest, but if you're a Senior on a 4x4 block schedule, you might have nothing to do for one block and it might be worth a punt.

My school is small, so I would easily be able to sneak that elective into my schedule; the only problem is that you must be playing a sport that is currently in season to take that elective at that time. My school is awful.

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copy/pasta from own clans thread on the topic:

 

Okay so Tay's lifting resource: 

Sick bodies are made in the kitchen i.e. think 70% diet and 30% workouts (assuming you're in the gym for two hours going hard on compound and isolation exercises, mixing up angles of attack, grip, volume/workload regularly). 

Research has to be done on this topic by the man who's lifting.. Look up macronutrients, diet plans/ideas (ignore the large majority of what people write here), food sources, cholesterol/blood pressure/diabetes knowledge will help prevent you from having a quad heart bypass before 40. 

&& Like in internet tanks, consistency is key. Shit diet but lifting for 4 years is as good as having a good diet when lifting for 6-12 months.

Exercises:

I like to group 'em into back/biceps, chest/triceps, shoulders & legs/olypmic lift days along with days for boxing, arm workouts (cos tiny lol) and pilates/yoga/something that means you won't be slipping a disk and end up shitting blood out of your mouth and arse from the pain. Like with anything, it's all about having options, making it fun, getting rewarded and not killing yourself in the process.

Back & Biceps:

- Deadlifts (cos I'm relatively tall they work my lower back more, if you're on the shorter side of things it may be a leg day thing).
- Chin/Pull ups
- Lat pull down (fuck the machine, do it with cables and bar)
- Rear delt flys (with cables or bent over with dumbbells)
- Seated row (think rowing machine except with weight at the end of the cable)
- Bent over dumbbell rows
- Bent over barbell rows (from knees to hips)

- 10 sets of 10 reps on the EZ curl bar (my god you've never had such a pump, really good for training with someone - if one of you lets the bar hit the ground you start from scratch. Choose your weight carefully...)
- Curls: seated, standing, hammer, preacher, 15kg plates, cables... Change up your grip etc.

Chest & Triceps (almost all of these pressing exercises can be done - incline, decline, flat):

- Bench press 
- Dumbbell bench press
- Dumbbell flys
- Cable flys
- Overhead rows (laying flat on the bench and you let it touch the ground)
- Dips
- Tricep extensions on cable machine (normal, overhead, grip changes, with bar or rope, drop set everything)

Shoulders:

Biggest guy I ever knew gave me his '4 cores' for shoulders:

- Frontal and lateral raises (do normal height or over extend the frontal one (not lateral), do both at the same time i.e. do frontal then move your arms to sides while they're still in front of you)
- Dumbbell & barbell (behind the head) shoulder press - different from military press iirc. 
- Barbell rows (up to chin)
- Shrugs

^ Been following that and it's made a world of difference to shoulder day.

- Arnold press
- Dumbbell snatches (so fucking tiring)
- Cable extension (for your rear delt, you can do two at the same time or just the single one)
- Standing barbell press (infront of or behind press)

Leges:
- Squats (high/low bar, overhead, split, bulgarian etc.)
- Lunges 
- Farmers walks (note these are sick for grip strength)
- Leg press 
- Leg extensions
- Romanian deadlift
- Hamstring curls 

- Power cleans
- Clean and Jerks
- Clean and presses
- Snatches (hardest lift ever on the planet full stop)

-----------

Range of motion: don't be a bitch, bring it all the way down even if it's not a massive weight.

Grips: Overhand, underhand and normal - each time you change your grip you change the exercise and therefore need to do <X> number more sets. Example: overhand seated row and underhand seated rows. 

Reps: 
1-3: big boy strength
1-5: big boy strength, maybe a lil bit endurance
5-8: strength and endurance
8-12: strength and an emphasis on endurance (n.b. after lifting heavy for 3 years or so I'm almost exclusively doing 4 sets of 10) 
12+: endurance aka building big but not strong muscles/burning out

Sets:
Heavy weight (i.e. 1-3 or 4 reps): 5-6 sets minimum
Middle: 4ish sets
Light: 2-4ish sets

Angles of attack etc.
- Incline, decline & flat (this is mostly for any pressing exercise on a bench.. not for shoulder press obvs)
- High, low and middle levels on cable.
- Wide, close and normal grip when using a barbell. 

Combine them all as you see fit. Compound exercises first, isolation exercises towards the end. Take the isolation exercises seriously too and don't do like 2 exercises for 3 sets... Be a man and drop set at least.

 

 

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If you decide you want to venture into power lifting exercises like some are suggesting, I highly recommend looking up technique videos and start light for a couple weeks at least.  Look up the crossfit main website, they used to have a nice library of how to lift examples. One easy way to get rekt is to push too hard with poor form.

 

also, don't stress about overall weights like max press weights. That will come with time and everyone is different. I couldn't lift over 150 until my mid twenties.

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3 hours ago, kreigermann said:

If you decide you want to venture into power lifting exercises like some are suggesting, I highly recommend looking up technique videos and start light for a couple weeks at least.  Look up the crossfit main website, they used to have a nice library of how to lift examples. One easy way to get rekt is to push too hard with poor form.

 

also, don't stress about overall weights like max press weights. That will come with time and everyone is different. I couldn't lift over 150 until my mid twenties.

Agree. Be careful with Tay Tay's lifting resource. At first, do a few basic compound exercises (again, pull-ups, push-ups, squats, deadlifts). Work on getting the form right. Even pull-ups and push-ups can do damage with the wrong form. (Keep your hands and elbows in to the body; don't be one of those wackos with the elbows way out, damaging the shoulders.) You can get more creative with experience. Good luck!

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Right.  So, first off, you will NOT be in beach bod shape by the end of summer in a month and a half.  That said, if you're in relatively good condition now (which I'm assuming you are I saw your picture in Poland) then you should be very quick to recover from this lethargic activity.

Diet:

Eat clean.  The main reason being, you need to know what went into the food you're about to put into your body.  A lot of people emphasize this a lot, but honestly I think it's overemphasized.  You don't need to be that guy who only makes ground beef/chicken breasts and never goes out to eat.  Nutrition facts are there for a reason, use them.  High in sugar? No.  High in Carbs? No.  You get the idea.  @jackquerudo nailed it in that supplements are shit and the main things you need to be looking at are Protein, creatine (kinda, not a huge emphasis this is more pre-workout shit), and BCAA.  Protein is my huge emphasis though, the more you take in the easier it is for your body to recover from a workout so you can work out sooner AND it keeps you FULL.  THAT'S THE KEY THING.

Also, if you're not hungry, but are looking for food out of boredom, GET WATER.  I SWEAR TO CHRIST GET WATER, so many people don't do this and drop like 5 pounds per week then stop and wonder wtf is going on.  Lastly.  No more of this Gatorade shit and Powerade shit.  That's drinking your calories and it's all LOADED with sugar, you DON'T need that shit IMO.

Exercise:

This is my workout when I go to the gym.  This requires a gym.  If you want to work out at home, do push-ups/sit-ups/leg-raises/lunges.  Now I'm still going to write this whole thing out as you may use this later if you become more dedicated.  I try to keep a focus on upper body and core as my genetics gave me legs that rival fucking Schwarzenegger.  That doesn't mean I don't do them though.

[Chest/Tris]

Warm-Up

3x15 bench press

Workout:

10x10x8x6x4 dumbbell press

3x15 Chest Flys

4x12 incline dumbbell press

3x12 tricep dips

4x25 abdominal sit-ups

4x25 push-ups

3x20 tricep rope extensions

3x30 abdominal crunches

 

[Back/Bis]

Warm-Up

1 set of light dumbbell curls

Workout:

3x12 regular dumbbell curls

3x12 wide-grip pull ups

3x10 heavy hammer curls

3x12 lateral pull-downs

3x12 seated preacher curls

3x15 bent-over dumbbell rows

4x20 abdominal leg raises

10x8x6x4 heavy deadlifts

5 minutes shock training (turbulence training, shock training, whatever you want to call it.  Fuck cardio this shit will jack your respiratory system into overdrive and nearly quadruple the results of rather than running 5 miles a day).  It hurts though, so START OFF EASY FFS BECAUSE IF YOU DON'T YOU WILL VOMIT AND WONDER WHY YOU TRIED TO KILL YOURSELF.

[Shoulders/Traps/Legs]

Warm-up:

1 set of front dumbbell raises

1 set of light parallel squats

Workout:

12x10x8x6x4 heavy dumbbell shoulder press

10x8x6 dumbbell Arnold press

3x15 seated military press

3x15 front dumbbell raises

3x15 lateral dumbbell raises

3x30 weighted abdominal crunches

12x10x8x6x4 heavy parallel squat

3x15 leg extensions

3x8 moderate weight front squats

3x15 leg curls

3x30 weighted calf raises

3x20 abdominal twists (obliques) 

4x12 weighted trap raises

3x10 weighted obliques 

There you have it, long post so sorry friend I'm pretty bad/10 at making spoilers work.  Good luck :) 

 

 

 

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