Hugo Rivera - Hugo's Rules For Getting Lean In 8 Weeks, Part 1.

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Establish A Baseline Routine That Includes 6 Weight Training Sessions Per Week Of 1 Hour Each And 30 Minutes Of Cardio Either First Thing On The Morning On An Empty Stomach Or Right After The Workou



Nobody will grow on this, especially while dieting down.

[trusolman]

Originally Posted by Unregistered

Establish A Baseline Routine That Includes 6 Weight Training Sessions Per Week Of 1 Hour Each And 30 Minutes Of Cardio Either First Thing On The Morning On An Empty Stomach Or Right After The Workou



Nobody will grow on this, especially while dieting down.

of course not. that's why it's called getting lean in 8 weeks, not getting big. as to whether it works to get lean, yes sir. hugo co-authored the "body sculpting bible for men" which teaches the same principles and i used last year to lose 40 lbs of fat in about 4 1/2 months and have abs for the first time in my life.

[Jimmy_magix]

So he plugs Prolab all the way through and then announces at the end that he's sponsored by Prolab. Nice touch.

[PowerNightwish]

I will try this and then I'll post before and after photos. I hope it works.

From the 13th of June to the 13th of August 2005 (9 weeks), I a 20 year old Australian male, with not much experience with proper diet and about 1 year of experience with weight training, followed Hugo Rivera's "Rules For Getting Lean" as part of my off season training and diet for BMX and road racing. I went from about 14-15% bodyfat to about 9-11% bodyfat and lost a total of 7kg (15 pounds). I didn't use any supplements.

This program has taught me alot of new eating habits since i started

[Oz Enhanced]

ANyone tried this routine? I read it and am interested in trying it out

when entering body weight in the calculator for the protein, carb, fat ratio section, am i supposed to enter the desired body weight or my current body weight?

[TwoandTen]

re: the 'modified' supersets he has on the training sections..

for example-
squats 4 x 10-12, 90 sec rest.
lying leg curls 4 x 10-12 ??? rest
wide stance squats 4 x 10-12 ??? rest
standing leg curls 4x 10-12 ??? rest

Am I supposed to go from Squat, rest , go to Lying leg curls, rest, Wide Stance squats, rest, etc. OR do the 4 sets of squats, then the sets of lying leg curls, etc.. if its a superset, i would think its one exercise to another, with rest after the last set before i go back to starting with squats again, but he has designated rest intervals after each exercise, not each 'superset'....

anyone?

one other thing-
the workouts appear to be just about 1hr, or maybe a bit more. I have about 45-50mins available at lunchtime to be lifting. since these workouts are all modified supersets and a few giant sets here and there, would I still be getting full benefit by taking 1 or 2 groups of exercises and doing them after work?

any help is appreciated.

[TwoandTen]

I started this routine 6/12 and i've been following it to the letter except for some of the supplements. I am doing the Creatine, Glutamine, and having protein drinks for 1 or 2 meals a day as a protein source.
weight work and cardio is just like Hugo laid out.

so much for getting lean. i've gone from 188 to 194 and pants are getting tighter so its not all muscle mass weight gain.. maybe some water weight from the creatine, but 6 lbs?

i'll keep sticking it out and see what happens..

[fupafighter2]

Originally Posted by TwoandTen

I started this routine 6/12 and i've been following it to the letter except for some of the supplements. I am doing the Creatine, Glutamine, and having protein drinks for 1 or 2 meals a day as a protein source.
weight work and cardio is just like Hugo laid out.

so much for getting lean. i've gone from 188 to 194 and pants are getting tighter so its not all muscle mass weight gain.. maybe some water weight from the creatine, but 6 lbs?

i'll keep sticking it out and see what happens..

too many cals in this get lean fast plan

[piercedbond7]

I'm not discounting the routine here, as it is quite sound. I did some checking on his PROTEIN VALUE numbers for protein sources. I compared HIS numbers to numbers at various places I can shop, and his numbers are inflated.
EX#1: HIS #'s 3.5oz Tuna=35g protein///MY #'s 3.5oz Tuna=23g protein. That is 65% of HIS number. 35% LESS actual protein

EX#2: HIS #'s 3.5oz Salmon=31g pro///MINE, 3.5oz=20g protein. 65% again. 35% LESS actual protein

EX#3: HIS #'s 3.5oz Turkey=28g pro///Mine, 3.5oz=20g protein. 72% of HIS number. 28% LESS actual protein

EX#4 HIS #'s 3.5oz Chick breast=33g pro///Mine, 3.5oz=25g actual protein. 75% of HIS number. 25% LESS protein

EX#5 HIS #'s 4oz top rnd sirloin=35g pro///Mine, 4oz=24g protein. 69% of his number. 31% LESS protein.

So there are discrepencies across the board dealing with his reported numbers. Think about it!!! If you eat 4 (3.5oz) servings of chicken breast. HE says you should be getting 132grams of protein when in actuality you (or I) are REALLY getting only 100g of protein. YOU ARE MISSING OUT ON 32g of protein that day.


If this does not make sense, feel free to trash me or whatev... Just BE WARNED WHAT YOU READ.

This article is a GREAT base to read and set yourself up for success. Just research your own food nutrient values.

PEACE and LOVE,
-GasMan-

[Ivan25]

This article did not have much thought put into it... Working out legs 2x a week and each muscle group? Real world experience shows this is overtraining OR either training intensity is so low that one can recup a muscle group in 24-48 hours... Sorry, but I only train each muscle group once a week... I can't imagine doing legs 2x's a week plus cardio... How will you be able to walk during the week? lol.... Hugo has written some decent articles in the past, this is not one of them.. He wrote an article on fruit consumption and how it is fattening b/c of fructose... I will be writing an article on fruit consumption and contest prep... The article will enlighten many of you to NOT cut out fruit AND it will have research and literature to support... Eating fruit during contest prep will actually increase fat-burning! It's about timing and the kind of fruits.

[Jeremyn87]

Originally Posted by Ivan25

I will be writing an article on fruit consumption and contest prep... The article will enlighten many of you to NOT cut out fruit AND it will have research and literature to support... Eating fruit during contest prep will actually increase fat-burning! It's about timing and the kind of fruits.

Looking forward to reading it. I've always enjoyed your articles