I have lost 70 pounds and 20% bf in 2 years. My 1st goal was just showing up. Just to get up and go until it's habit. I set weight loss goals and strength goals after I made it a habit.
Absolutely spot on with these tips. Especially regarding the backup plan for days that you missed a gym, have an injury, etc. Everyone should watch this several times.
I agree it would be a good episode but they have touched on it quite a bit, they mainly talk about how the fundamental compound lifts greatly improve core strength when you tense your core (that feeling of when you cough in your stomach) and lift heavy weight in the squats, deadlifts, barbell rows, shoulder press and chest press.
They have talked about it here and there but not an episode dedicated specifically for functional movements. What I heard from them has been centered around farmers or briefcase carries with kettlebells, overhead carries, vacuum isometric holds, cable chops, etc
I am going to guess before watching the video. Adequate protein (1g per 1lb of body weight). Whole natural foods. Compound lifts/weight training 3-5 times a week. Good sleep. Creatine!
This is so good and 💯 true!!! I just started a new job.. and I had to adjust my schedule so i had changed my plans like three times… now my plans is moving my gym schedule to Friday,Saturday and Sunday… why? Because it is a new job and I need my energy and brain to learn the new system.. I am planning to move the schedule around after the second of three week of January… I am losing my strength a little bit but I can use this time to eat more and to help my metabolism.. ..
Goals for 2025: Strength A) Hit the 1/2/3/4 plate mark for at least 1 rep. (135 OHP / 225 Bench / 315 Squat / 405 Deadlift), then those for 10 reps. B) Powerclean 275-lbs and barbell row for 315-lbs. C) Consistently hit 20 rep pull-ups from a deadhang (stuck at 15 on a good day currently) D) 1 muscle up.
The cut and bulk concepts are good, but I admit that tracking that closely is mind numbing. Going up 100-200 calories on a bulk requires detailed tracking. A teaspoon of mayonnaise can get you there. How do you all do it without spending your life on tracking apps?
Busted out my fitness journal, took notes and mapped out my plan for the year including my back up plan and broke it down by phase so I have focus for each phase of each program. I'm starting with Symmetry because I have a lot of weakness on one side then I'll move into Anabolic and finish with Aesthetic but my question is about nutrition in those programs.. Obviously I am bulking for Anabolic and cutting in Aesthetic but what should I do for symmetry? just maintain what I'm doing now? maybe reverse diet to get my calories up more before Anabolic? Anyways, always an amazing show with so much info and inspo!
Yeah, start eating meat. Joking chill tf out. Eat plenty of protein (soy etc), take creatine supplement, supplement with vitamins and omega 3 if possible, lift 3x a week full body incorporating the key lifts (squats, deadlifts, barbell row, overhead press, chest press), eat in a small calorie surplus each day while adding reps or weight to the bar most weeks for a period of 3-6 weeks, followed by a period of 3-6 weeks eating in a small calorie deficit, keeping the reps and weight the same during this time at a lower than normal volume to avoid injury to maintain the muscle you gained during the bulk while getting rid of the fat you gained. Oh and get 10,000 steps a day, and add in some small amount of cardio while doing your cut (15-30 minutes on an exercise bike 4/5 days a week)
Vegans can build muscle & lose fat the same way meat eaters do. The training is no different. Depending on how much protein you currently eat, you may need to increase the amount. You might be good with just shifting your macro split to a little more protein & a little less carbohydrates.
Vegans can build muscle & lose fat the same way meat eaters do. The training is no different. Depending on how much protein you currently eat, you may need to increase the amount. You might be good with just shifting your macro split to a little more protein & a little less carbohydrates.
I like 3 weeks cut and 1 week surplus idea also. I am a little confused on how much you raise your calories for the week. 200? Would 400calories be to many?
Hi i a fan of you guy, love you guys... you guys have the best info about coaching, i want to ask if you ever had hate when you become a coach and how you deal with them ..obvious being coach/trainer im sure your client love and respect you from what result you had deliver to them , but thing that been circling around from other that doesn't hire a coach and even people that are in the same gym like "trainer doesn't know anything" "i can do better than a coach" " they are bunch of scam" ect. would love to hear your story and wisdom.
I’m going back to boxing next year but also I don’t wanna loose the muscle that I’ve built.. and I don’t know how to squeeze in strength training with boxing
Strength train twice a week. Go full body, and work on perfecting technique. Don’t lift heavy the day before sparring, or competing. Lastly, make sure you incorporate resistance bands to keep those shoulders healthy.
@@drx6139 Many family's that's good enough, only to step deeper in paying attention to calories and macros when doctor finally shows blood pressures and glucose in diet needs attention suddenly out of nowhere.
I started the 2025 plan last month 💪🏻🎉
I have lost 70 pounds and 20% bf in 2 years. My 1st goal was just showing up. Just to get up and go until it's habit. I set weight loss goals and strength goals after I made it a habit.
I need to dive back into it. Just had my child and I finally have the energy to motivate myself to stick to it.
Congrats on the new baby! Best wishes on your fitness journey 💪🏿
Absolutely spot on with these tips.
Especially regarding the backup plan for days that you missed a gym, have an injury, etc.
Everyone should watch this several times.
The only episode you need
Could you make an episode about functional core training (tips, exercises, how to implement it in our workouts, how often we have to do it, etc.)?
I second this^
I agree it would be a good episode but they have touched on it quite a bit, they mainly talk about how the fundamental compound lifts greatly improve core strength when you tense your core (that feeling of when you cough in your stomach) and lift heavy weight in the squats, deadlifts, barbell rows, shoulder press and chest press.
They have talked about it here and there but not an episode dedicated specifically for functional movements. What I heard from them has been centered around farmers or briefcase carries with kettlebells, overhead carries, vacuum isometric holds, cable chops, etc
Merry Christmas to you and your families!
I am going to guess before watching the video.
Adequate protein (1g per 1lb of body weight).
Whole natural foods.
Compound lifts/weight training 3-5 times a week.
Good sleep.
Creatine!
Also reduce gluten
@@TheRay1227 100%
Bring back the steam room chronicles hahaha and make Justin start every episode singing and screaming!!
We need a opposing muscle group superset conversation. I love my OHP/pullups. Also my dumbell chest press/dumbell rows 😃
This is so good and 💯 true!!! I just started a new job.. and I had to adjust my schedule so i had changed my plans like three times… now my plans is moving my gym schedule to Friday,Saturday and Sunday… why? Because it is a new job and I need my energy and brain to learn the new system.. I am planning to move the schedule around after the second of three week of January… I am losing my strength a little bit but I can use this time to eat more and to help my metabolism.. ..
Goals for 2025: Strength
A) Hit the 1/2/3/4 plate mark for at least 1 rep. (135 OHP / 225 Bench / 315 Squat / 405 Deadlift), then those for 10 reps.
B) Powerclean 275-lbs and barbell row for 315-lbs.
C) Consistently hit 20 rep pull-ups from a deadhang (stuck at 15 on a good day currently)
D) 1 muscle up.
You will not get lean without TIME STAMPS
I'd argue no time stamps leans out the description 😜
Never thought of using EOS (Traction book that Adam referenced) for my fitness journey, but it makes sense.
The cut and bulk concepts are good, but I admit that tracking that closely is mind numbing. Going up 100-200 calories on a bulk requires detailed tracking. A teaspoon of mayonnaise can get you there. How do you all do it without spending your life on tracking apps?
Busted out my fitness journal, took notes and mapped out my plan for the year including my back up plan and broke it down by phase so I have focus for each phase of each program. I'm starting with Symmetry because I have a lot of weakness on one side then I'll move into Anabolic and finish with Aesthetic but my question is about nutrition in those programs.. Obviously I am bulking for Anabolic and cutting in Aesthetic but what should I do for symmetry? just maintain what I'm doing now? maybe reverse diet to get my calories up more before Anabolic? Anyways, always an amazing show with so much info and inspo!
Thank you
Looking for a virtual coach .. I’m down 206lbs I’ve been thru every emotion pursing this .. iCan totally help you live a better life
So you don't have to reverse diet after the 3 week cut and 1 week bulk? Just jump 500 to 700 calories back and forth?
The map analogy 👌🏽
Can you talk about how vegans can build muscle and loose fat ?
Yeah, start eating meat. Joking chill tf out. Eat plenty of protein (soy etc), take creatine supplement, supplement with vitamins and omega 3 if possible, lift 3x a week full body incorporating the key lifts (squats, deadlifts, barbell row, overhead press, chest press), eat in a small calorie surplus each day while adding reps or weight to the bar most weeks for a period of 3-6 weeks, followed by a period of 3-6 weeks eating in a small calorie deficit, keeping the reps and weight the same during this time at a lower than normal volume to avoid injury to maintain the muscle you gained during the bulk while getting rid of the fat you gained. Oh and get 10,000 steps a day, and add in some small amount of cardio while doing your cut (15-30 minutes on an exercise bike 4/5 days a week)
Vegans can build muscle & lose fat the same way meat eaters do. The training is no different.
Depending on how much protein you currently eat, you may need to increase the amount. You might be good with just shifting your macro split to a little more protein & a little less carbohydrates.
Vegans can build muscle & lose fat the same way meat eaters do. The training is no different.
Depending on how much protein you currently eat, you may need to increase the amount. You might be good with just shifting your macro split to a little more protein & a little less carbohydrates.
Esential aminos supplement all the way especially at 41 years old.Plus the rest that you mentioned earlier.
I like 3 weeks cut and 1 week surplus idea also. I am a little confused on how much you raise your calories for the week. 200? Would 400calories be to many?
Hi i a fan of you guy, love you guys... you guys have the best info about coaching, i want to ask if you ever had hate when you become a coach and how you deal with them ..obvious being coach/trainer im sure your client love and respect you from what result you had deliver to them , but thing that been circling around from other that doesn't hire a coach and even people that are in the same gym like "trainer doesn't know anything" "i can do better than a coach" " they are bunch of scam" ect. would love to hear your story and wisdom.
This new year I am reverse dieting to 10 bodyfat. Currently at round about 15 body fat
%
I’m going back to boxing next year but also I don’t wanna loose the muscle that I’ve built.. and I don’t know how to squeeze in strength training with boxing
Strength train twice a week. Go full body, and work on perfecting technique. Don’t lift heavy the day before sparring, or competing. Lastly, make sure you incorporate resistance bands to keep those shoulders healthy.
II use TEMPO weight lifting 2 - 3 times a week but the weight isn’t coming off. how do you feel about TEMPO, Is it a good program?
Boom!
Time stamps please!
Spending 10 minutes talking about “you need a goal” is crazy 😂
Just fast and eat low carbs
Horrible advice
Not sustainable
Smoke weed everyday too 🎉
Haha, you’re trying to get people to slow down their metabolism, lose muscle and look flabby. 😂
@@drx6139 Many family's that's good enough, only to step deeper in paying attention to calories and macros when doctor finally shows blood pressures and glucose in diet needs attention suddenly out of nowhere.
Great advice definitely need to write down my plan ❤
Great show guys ! Best podcast ever 🫶🏽