As of writing this blog post, I feel pretty glamorous ;-). A lot of friends of asked how I’ve gone through a pretty impressive body transformation in the last couple of months. So I’m going to share my workout and especially diet routine. A special shout out to Adam Fish for getting my ass to the gym super consistently for the last couple of months.

Workout Routine Months 1-4

Focus on doing the right form more than anything.
All weight lifting is 3 sets of 8 reps. For the first set, do a low weight, the second set go up a bit more in weight, the third set should be difficult to do all 8. Your goal is to go over 8 reps on the last set. For example for a Bench Press:

  1. First Set is 8 reps at 45 lbs
  2. Second Set is 8 reps at 55 lbs
  3. Third Set is 8 reps at 65 lbs

Important: Your goal on the last set is to go over 8 reps and go to exhaustion or when you notice you cannot sustain good form. So for the example above, if you were only able to get 6 reps at 65lbs, do not attempt to bump your weights up. If you were able to do 10 or 12 reps on your last set without failing, then the next week you can bump the weights. The goal is to cause hypertrophy to your muscles. Exertion with good form will cause your body to build muscles.

Workout Routine Months 5-8

While still focusing on the right form, up the reps from _8_ to 12. For example for a Bench Press:

  1. First Set is 12 reps at 45 lbs
  2. Second Set is 12 reps at 55 lbs
  3. Third Set is 12 reps at 65 lbs

The goal is to burn more calories. Try to do the exercises with more intensity. You might notice that your heartrate is going to amp up.

The workouts per day

Monday

  1. 10 minutes of Cardio to Warmup (Rowing or Running)
  2. Leg Extensions - Video Tutorial
  3. Barbell Squats - Video Tutorial
  4. Barbell Bench Press - Video Tutorial
  5. Seated Cable Row - Video Tutorial
  6. Decline Crunch - Video Tutorial
  7. Standing Calf Raises - Video Tutorial
  8. 10 minutes of light cardio for warming down

Tuesday

Rest! Remember that rest is important to building muscle.

Wednesday

  1. 10 minutes of Cardio to Warmup (Rowing or Running)
  2. Dumbbell Bicep Curl - Video Tutorial
  3. Skullcrushers - Video Tutorial
  4. Back Extensions - Video Tutorial
  5. Chest Dip - Video Tutorial
  6. Bent Over One Arm Row - Video Tutorial
  7. Barbell Shrugs - Video Tutorial
  8. 10 minutes of light cardio for warming down

Thursday

Rest! Remember that rest is important to building muscle.

Friday

  1. 10 minutes of Cardio to Warmup (Rowing or Running)
  2. Seated Leg Curl - Video Tutorial
  3. Barbell Deadlift - Video Tutorial
  4. Incline Bench Press - Video Tutorial
  5. Lat Pulldown (Cable) - Video Tutorial
  6. Dumbbell Chest Fly - Video Tutorial
  7. Side Bend (Cable) - Video Tutorial
  8. 10 minutes of light cardio for warming down

Saturday

Cardio and Rest

Sunday

Cardio and Rest

Diet and Nutrition

Diet and nutrition is more important than any of the above. I will not belabor this point.

Diet Routine Months 1-4

  • Eat twice a day. I eat at 12pm (Noon) and 6pm.
  • No snacks at all
  • If you go out for drinks. Stick to hard liquor. Avoid sugary drinks like they are satan’s cocktail.
  • Each meal, you plate should be 40% fatty protein, 40% fiberous veggies, and 20% starchy carbs

Diet Routine Months 5-8

Now we are cutting!

  • Eat once a day. I eat at 12pm (Noon) and that’s it!
  • No snacks at all
  • If you go out for drinks. Stick to hard liquor. Avoid sugary drinks like they are satan’s cocktail.
  • Keto! Each meal, you plate should be 70% high quality fats like avocados, bacon, eggs. 20% Protein but toss the chicken for pork (seek fattier meats). 10% Carbohydrates.

At this point you’re eating once a day. This is intermittent fasting. It’s going to be hard the first 4 days, but you’ll get used to it.

Working out in a fasted state (the periods when you have nothing in your stomach), is going to burn a ton of fat.