![]() ![]() My chest though, well, it stays flat… like a 2 day old chicken. Part of the IronDad program is to pick on weak body parts. If you email me, I'll give you a code that will give you a 25% discount on any genetix nutrition product, plus a free shaker bottle. Their house brand is called Genetix Nutrition, and it's cheap. I buy all of my supplements from the guys at Nutrition Warehouse. This is a great way to get your pre workout to taste good, but still be effective. If not, you may need to buy a filler bottle of the missing ingredient. You can get pre made stuff, which is fine, but just look at the ingredients list to see if it has the right amount of each key ingredient. It's my way of saving cash on some pretty heavy expenses. I made the following pics for you to save to your phone. Basically I'd aim to eat at least half my day's calories after my workout, and then go straight to bed (around 8).Īt 2AM, I'd wake up, take a big ol' shit, measure myself (weight, gut circumference, skin folds and body fat), then go for a 30 minute walk or do some intervals to wake me up so I could work. Immediately after my workout, I'd have my post workout cocktail, then a massive feast of carbs and protein. With each of these meals, I’d have as little fat as possible, only what was in my meat and I cooked with coconut oil if I had to. If I was still hungry at around 4PM, I'd smash some oats or some more sweet potato. I would definitely include a lean protein source, for example chicken breast, tuna, beef round, barramundi.īy the time I worked out at 6pm, the meal would all be in my system, ready to be used. So I ate a good, solid meal at 2PM, with lots of sweet potato, but no sugars, starchy carbs or fat. I know all too well that one of the biggest killers of a good workout is not having enough fuel. ![]() I really, really hated to waste any of those opportunities (still do). It fucking hurts, but it is better than staying the same. Push through the pain and find true failure. He’s done so much work to get there, but balks at the pain. Not doing the pain reps is like the mountain climber not climbing the final peak to the summit. It’s why you see posters saying “It’s you against you.” This is the fun of the game, the mind of the lifter. Often, the difference between shitty results and miraculous change is actually in the one or two reps you didn’t do, but could. This is one of the hardest things to do, because it’s like holding your hand in a fire, but the longer you can work while burning, the better your results will be. So to achieve scoreless the next day, you have to forget about how heavy you’re lifting and instead make the focus on mentally isolating the muscle you’re working, and flexing the shit out of it across the entire rep range for the entire set. Keep tension in the muscle the entire movement. If your joints are sore, but your muscles aren’t, then you lifted too heavy and put the strain in the joints. If you want a body part to grow, train until you can guarantee you’ll be sore the next day. Stay away long enough that when you get back you feel like a beginner again. So my first tip, if you're struggling to gain size, is to just stop going to the gym for a while. So I move onto something else, like running.īut the fact is, the gains I get are always like beginner gains. Partly because I get too big, and partly because I just get bored. But I just don't get the motivation to do it day in and day out for longer than about 8 weeks or so. My entire adult life, I've been around weights. I immerse myself into one type, like lifting weights, then when I've conquered it, I drop it completely. I'm convinced that I put on weight easily because I'm always getting beginner gains. You can spend 3 hours a day, doing thousands of reps, lifting tons of weight and not gain muscle fast. But each of those times has to be effective. Well, the truth is, you don't need to have sex often at all to get 6 kids. ![]()
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