MWil23 Posted January 22, 2020 Share Posted January 22, 2020 1 minute ago, Tetsujin said: Have you tried a dry 72? As in also eliminating water? Quote Link to comment Share on other sites More sharing options...
Tetsujin Posted January 22, 2020 Share Posted January 22, 2020 11 minutes ago, MWil23 said: As in also eliminating water? yes Quote Link to comment Share on other sites More sharing options...
MWil23 Posted January 22, 2020 Share Posted January 22, 2020 Just now, Tetsujin said: yes Including showers or no? And no, I've never done that and likely never will. 24 or 36 will be my top. Quote Link to comment Share on other sites More sharing options...
Tetsujin Posted January 22, 2020 Share Posted January 22, 2020 Just now, MWil23 said: Including showers or no? That's called a "hard dry fast". Quote Link to comment Share on other sites More sharing options...
kingseanjohn Posted January 25, 2020 Share Posted January 25, 2020 On 1/22/2020 at 10:42 AM, MWil23 said: Including showers or no? And no, I've never done that and likely never will. 24 or 36 will be my top. This. I prefer not to die. 1 Quote Link to comment Share on other sites More sharing options...
braylon Posted January 27, 2020 Share Posted January 27, 2020 On 1/15/2020 at 11:55 AM, jetsfan4life51 said: In all seriousness...1) Diet high in protein and eliminate processed foods 2) German Body Comp workouts Any recommendations on a "template" of sorts for German Body Comp plan? Quote Link to comment Share on other sites More sharing options...
jetsfan4life51 Posted January 30, 2020 Share Posted January 30, 2020 On 1/27/2020 at 12:44 PM, braylon said: Any recommendations on a "template" of sorts for German Body Comp plan? Simplest form would be.... A1) Quad Dominant 4 x 10-12 A2) Upper Vertical Pull 4 x 10-12 B1) Hip Dominant 4 x 10-12 B2) Upper Vertical Push 4 x 10-12 C1) Quad 4 x 10-12 C2) Upper Horizontal Pull 4 x 10-12 D1) Hamstring 4 x 10-12 D2) Upper Horizontal Push 4 x 10-12 30-60s rest in between each set You can mix and match, D) can be all strongman/sled work 1 Quote Link to comment Share on other sites More sharing options...
jetsfan4life51 Posted January 30, 2020 Share Posted January 30, 2020 A1) Back Squat 4 x 10-12 A2) Chin Up/Lat Pulldown 4 x 10-12 B1) Trap Bar Deadlift 4 x 10-12 B2) DB Shoulder Press 4 x 10-12 C1) Leg Press 4 x 15-20 C2) Cable Rows 4 x 10-12 D1) Hamstring Curls 4 x 10-12 D2) DB Chest Press 4 x 10-12 Can also play around with sets and reps, can do A1-A4 then B1-B4 taking less rest in between exercises. 1 Quote Link to comment Share on other sites More sharing options...
braylon Posted January 30, 2020 Share Posted January 30, 2020 9 hours ago, jetsfan4life51 said: A1) Back Squat 4 x 10-12 A2) Chin Up/Lat Pulldown 4 x 10-12 B1) Trap Bar Deadlift 4 x 10-12 B2) DB Shoulder Press 4 x 10-12 C1) Leg Press 4 x 15-20 C2) Cable Rows 4 x 10-12 D1) Hamstring Curls 4 x 10-12 D2) DB Chest Press 4 x 10-12 Can also play around with sets and reps, can do A1-A4 then B1-B4 taking less rest in between exercises. I appreciate it. I guess my question is, frequency and variation.. I imagine it's tough to go back to back days.. So like, based on my grad school schedule I was thinking something like: Monday - Off Tuesday - Lift Wednesday - Basketball Thursday - Lift Friday - Yoga Saturday - Lift (+sometime yoga) Sunday - Basketball/rock climbing/yoga.. or maybe some more auxiliary lifts like a mild arm workout or something.. I have messed around with some german body comp this past week and I definitely enjoyed it, but just feel a little lost in the details. I have only every done the traditional "monday - chest, tuesday - back/bis, etc." Would you say I target those same areas every time but attempt to change up some of the exercises? Quote Link to comment Share on other sites More sharing options...
Elky Posted January 30, 2020 Share Posted January 30, 2020 (edited) Training for the Army with a friend of mine who is transferring from Air Force to Army. Currently at 250 lbs and my ultimate goal is to get to 190. Except Sunday, I get up at 5am each morning and do some pushups and situps. Monday: Squats, steady cardio Tuesday: Steady cardio Wednesday: Bench Press, tricep exercises, HIIT cardio Thursday: Steady cardio Friday: Deadlifts, bicep exercises, steady cardio Saturday: 4 mile rucking (Usually done every other week) Sunday: Rest The following stuff is banned from my diet: -Virtually all take out - Keeps me thin and my wallet fat. Only places I eat out at are Sweet Tomatoes and Genghis Grill. Very rarely I will go to Moe's and have a "burrito" with good ingredients (chicken, black beans, brown rices, grilled peppers, grilled onions, grilled mushrooms, fresh jalapenos) but just simply toss the tortilla and top it with salsa from home (don't trust the salsa they have). -Pizza - The fix for this are stuffed mushrooms. Simply grill a portabella mushroom and top it with pesto sauce, a little bit of mozzarella and a veggie. -All processed crap - No cookies, cereal, doughnuts, etc. -TV dinners - Haven't had a TV dinner in years ever since I started learning how to cook. -Alcohol and soda - Currently learning how to brew my own root beer using raw honey instead of sugar. -Deep-fried food - I now just fry chopped potatoes in olive oil. Taste just as good and a lot healthier. -Ice cream - Replaced this with an avocado-based dark chocolate mint "ice cream" that I make myself. This is rare because it's a pain to make and clean up after, but it's pretty good. -Candy - Replaced with fruit and dark chocolate with a little bit of natural peanut butter smeared on. Edited January 31, 2020 by Elky 1 Quote Link to comment Share on other sites More sharing options...
MacReady Posted January 31, 2020 Share Posted January 31, 2020 I’m a believer in keto for toning. Granted I’ve started taking my workouts more seriously since the first, but also doing a light keto thing and it’s been working really well. Probably not even in ketosis because I’m still probably getting around 50 carbs a day, but just cutting out carbs and eating more meat has had a noticeable effect. In less than a month. Quote Link to comment Share on other sites More sharing options...
LETSGOBROWNIES Posted January 31, 2020 Share Posted January 31, 2020 10 hours ago, Outpost31 said: I’m a believer in keto for toning. Granted I’ve started taking my workouts more seriously since the first, but also doing a light keto thing and it’s been working really well. Probably not even in ketosis because I’m still probably getting around 50 carbs a day, but just cutting out carbs and eating more meat has had a noticeable effect. In less than a month. Completely agree. I eat less, feel better, have more energy/less crashes, etc keeping things low carb. Eating keto isn’t too hard for me, but not being able to drink delicious beer is where things get tricky. Quote Link to comment Share on other sites More sharing options...
MacReady Posted January 31, 2020 Share Posted January 31, 2020 2 hours ago, LETSGOBROWNIES said: Completely agree. I eat less, feel better, have more energy/less crashes, etc keeping things low carb. Eating keto isn’t too hard for me, but not being able to drink delicious beer is where things get tricky. Yeah, beer and nachos are the hardest for me. I've been drinking vodka with Zevia or carbonated water and it's just not the same. Quote Link to comment Share on other sites More sharing options...
LETSGOBROWNIES Posted January 31, 2020 Share Posted January 31, 2020 49 minutes ago, Outpost31 said: Yeah, beer and nachos are the hardest for me. I've been drinking vodka with Zevia or carbonated water and it's just not the same. Not at all the same. Even cocktails like old fashioned are full of sugar. The best keto cocktail I’ve found is a Paloma with diet squirt. It’s not great, but it’s a decent change of pace. Quote Link to comment Share on other sites More sharing options...
jetsfan4life51 Posted February 1, 2020 Share Posted February 1, 2020 On 1/30/2020 at 8:14 AM, braylon said: I have messed around with some german body comp this past week and I definitely enjoyed it, but just feel a little lost in the details. I have only every done the traditional "monday - chest, tuesday - back/bis, etc." Would you say I target those same areas every time but attempt to change up some of the exercises? Anytime I've done it I do 2 workouts. Monday-Day 1 Tuesday- Day 2 Wed- off Thursday- Day 1 Friday- Day 2 like that https://upfitness.com/working-out/workout-plans/best-workout-body-recomposition/ Here's a much better article from the best gym in the world for body composition results. 1 Quote Link to comment Share on other sites More sharing options...
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