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[texastechphil]

Sup Kris, week 6, sorry to hear about the biking accident and muscle tear

-I was wondering, why do you only do abs 2 days out of the week, and only do 1 exercise?

-how intense should i be doing the cardio, you say i shouldn't be out of breath, but even when i do go real intense on exercises like ellipticals, rows, or bike, my muscles will give out before my lungs even start to struggle, i just don't know how hard i should be working, should i be going somewhat berserk and feel that intense burn in my muscles?

-with you're past experience, does running really burn off a lot of muscle? i plan to run outside after my 12 week program, as i find this the fastest and most efficient way to burn fat and get cut. what do you think?

thanks

[Kaged Muscle]

Originally Posted by texastechphil

Sup Kris, week 6, sorry to hear about the biking accident and muscle tear

-I was wondering, why do you only do abs 2 days out of the week, and only do 1 exercise?

-how intense should i be doing the cardio, you say i shouldn't be out of breath, but even when i do go real intense on exercises like ellipticals, rows, or bike, my muscles will give out before my lungs even start to struggle, i just don't know how hard i should be working, should i be going somewhat berserk and feel that intense burn in my muscles?

-with you're past experience, does running really burn off a lot of muscle? i plan to run outside after my 12 week program, as i find this the fastest and most efficient way to burn fat and get cut. what do you think?

thanks

Im good after the accident and almost in the full swing of training now - thanks

Abs only twice per wk because I train them intense so they are sore for a couple of days (no need to train a recovering muscle) and they get involved in so many other movements.

For intensity purposes, try 220 minus your age and work at 65-70% of this.

If you find that running get you ripped and you are able to maintain muscle, go for it - everyone is different

[SalimS.]

Thanks

[blutors]

Kris. Basically going through the second round of the 12 weeks and in week 4. Switched to Animal Cuts as a fat burner and...well...I'm plateaued. At least I think. I've been 218 for more than a week now and maybe I'm bulking...who knows. Anywho...on the the question.

On Tuesday,Thursday and Saturday nights...would it be counterproductive to to do say 30 minutes of aerobic cardio? I want to improve my H and L capacity but not at the expense of reduced fat loss.

Furthermore on the same nights, would it be counterproductive to do an hour of fat burn? (I already do an hour every morn)

Curious to hear thoughts. Thanks!

[Kaged Muscle]

Originally Posted by blutors

Kris. Basically going through the second round of the 12 weeks and in week 4. Switched to Animal Cuts as a fat burner and...well...I'm plateaued. At least I think. I've been 218 for more than a week now and maybe I'm bulking...who knows. Anywho...on the the question.

On Tuesday,Thursday and Saturday nights...would it be counterproductive to to do say 30 minutes of aerobic cardio? I want to improve my H and L capacity but not at the expense of reduced fat loss.

Furthermore on the same nights, would it be counterproductive to do an hour of fat burn? (I already do an hour every morn)

Curious to hear thoughts. Thanks!

I dont understand - you ask if you can do 30 mins on tues, thurs and sat nights but then ask if you can do 1 hour on the same nights?? Can you please clarify?

[grub0-7]

gidday kris thanks for this work out ,im realy injoying it
im a only been lifting again for 3 months
is this the right progame for me ???? i just dropped 24 kilo over the past 6 months and decieded to head back to the gym my body fat is 9.7 % at present
mate im in to week four now, i wont to bulk up so im doing the 3 set of 10 -8 -6 reps and cut out my cardio ...
only started this week on the lower reps the oprevious 3 weeks i went to failer
my problem is when im doing the chest the personal trainer comes up and says you should do 1 press and 1 fly as i was doing 3 press incline decine flat ,i politly tell him to piss off ,but hes bigger than me lol
but he tells me every monday and i still tell him piss off ..
any help much appreciated
im going to do this 12 weeks as bulk faze then do it again to the video
thanks again for the awesome progame
i like the variety
sorry for the short novel

[blutors]

Originally Posted by Kaged Muscle

I dont understand - you ask if you can do 30 mins on tues, thurs and sat nights but then ask if you can do 1 hour on the same nights?? Can you please clarify?

Yes my schedule is...
M - 1hr fat burn cardio 5:30am. Chest, tri's, abs 6:30pm.
Tu - 1hr fat burn cardio 5:30am
W - 1hr fat burn cardio 5:30am. Back, Bi's, Calfs 6:30pm
Th - 1hr fat burn cardio 5:30am
and so on...

I guess what I'm asking is for Tu, Th and Sa nights (6:30pm) what would you recommend?
1h more fat burn?
30min of aerobic?
Nothing perhaps?

I'm still stuck in this plateau...still 218, this makes 3 weeks at the same weight. Getting desperate. I already cut fats down to 3 times a day. Already removed the carbs from my mid-afternoon meal.

[Kaged Muscle]

Originally Posted by grub0-7

gidday kris thanks for this work out ,im realy injoying it
im a only been lifting again for 3 months
is this the right progame for me ???? i just dropped 24 kilo over the past 6 months and decieded to head back to the gym my body fat is 9.7 % at present
mate im in to week four now, i wont to bulk up so im doing the 3 set of 10 -8 -6 reps and cut out my cardio ...
only started this week on the lower reps the oprevious 3 weeks i went to failer
my problem is when im doing the chest the personal trainer comes up and says you should do 1 press and 1 fly as i was doing 3 press incline decine flat ,i politly tell him to piss off ,but hes bigger than me lol
but he tells me every monday and i still tell him piss off ..
any help much appreciated
im going to do this 12 weeks as bulk faze then do it again to the video
thanks again for the awesome progame
i like the variety
sorry for the short novel

Do you know his logic behind this?

He might be big, but imagine how big he would be if he knew what he was talking about

[Kaged Muscle]

Originally Posted by blutors

Yes my schedule is...
M - 1hr fat burn cardio 5:30am. Chest, tri's, abs 6:30pm.
Tu - 1hr fat burn cardio 5:30am
W - 1hr fat burn cardio 5:30am. Back, Bi's, Calfs 6:30pm
Th - 1hr fat burn cardio 5:30am
and so on...

I guess what I'm asking is for Tu, Th and Sa nights (6:30pm) what would you recommend?
1h more fat burn?
30min of aerobic?
Nothing perhaps?

I'm still stuck in this plateau...still 218, this makes 3 weeks at the same weight. Getting desperate. I already cut fats down to 3 times a day. Already removed the carbs from my mid-afternoon meal.

Something isnt right here. Are you following my program exact? Maybe list your foods, supp and training program so I can see if anything is wrong.

Thanks

[grub0-7]

Originally Posted by Kaged Muscle

Do you know his logic behind this?

He might be big, but imagine how big he would be if he knew what he was talking about

thanks kris
so doing 10 -8 -6 reps increasing the weights will be ok?
i dont know hes logic probly cos i only been in the gym 2 months and doing 3 exercises per body part,
but you have to a clown at the gym to make you laugh...
and tell ya how big he is

[Kaged Muscle]

Originally Posted by grub0-7

thanks kris
so doing 10 -8 -6 reps increasing the weights will be ok?
i dont know hes logic probly cos i only been in the gym 2 months and doing 3 exercises per body part,
but you have to a clown at the gym to make you laugh...
and tell ya how big he is

Your training program is fine

[blutors]

Originally Posted by Kaged Muscle

Something isnt right here. Are you following my program exact? Maybe list your foods, supp and training program so I can see if anything is wrong.

Thanks

In week 7 (second time through). I'm 216,5lbs this morning so just about the same weight for a month. I rarely cheat. I can literally count on one hand the cheat meals I've had in the past 4 months.

Ok resistance workouts are per your program.
Cardio is elliptical for an hour every morning. BPM around 140 rising to the mid 150's by the end. Although lately Saturday and Sunday I've been skipping cardio (but working outside). So here's my Monday for example (today), most days are very similar.
Cardio - 1hr
Meal 1 - 10 egg whites, 3/4 cup of oats, 1tsp almond butter.
Multi-vitamin
Meal 2 - 5-6 oz tuna in water, 7 reduced fat trisket crackers, 2-3oz broccoli .
Meal 3 - 2 - (5-3/4 oz) meatballs your recipe. Extra lean meat/oats/taco seasoning. 1/2 cup salsa. 2oz cut green beans.
Meal 4 - 5-7oz grilled chicken tenderloins. 3oz califlower raw. 4-5 almonds.
Meal 5 - 5-7oz grilled chicken tenderloins. 3/4 cup whole grain rice. 2 tablespoons hummus.
Multi-Vitamin
Meal 6 - 6oz turkey or 7oz extra lean beef - 5oz sweet potato steamed - teaspoon all natural peanut butter.

1 gallon of water with 4 scoops xtend.
Glutamine before and after workouts.
protein (whey) after workouts.
vatago shake after
Casien at night before bed.

[blutors]

I think it helps to write it all out to figure it out...I think I'm eating too much hummus. It's like 90 cals per tablespoon!!! (was eating homemade stuff so I didn't realize I guess) Too many extra cals it seems.

Also I'm off the thermogenic but I need to go back on. Animal Cuts didn't do anything for me so I'm going back to lipo 6.

I'm going to also go back to cardio EVERY morning...I'm sick of this plateau.

Please let me know if you agree with my plan Kris or if you would suggest something different I certainly respect your opinion and instruction.

[texastechphil]

hey boss couple of questions, on week 10 here

-im still getting sore the next day or 2 after the workouts, is that normal at this stage?

-i feel like when im doing my sets when i go with it faster, perhaps with a lil momentum, i can finish strong, whereas if i do it too slow my forearm gets too tight and i have trouble finishing the last reps, my question is how long does it usually take you to do your sets?

-how long does your whole workout usually last? my avg is 1.5-2 hours in the gym including the cardio

-lastly my friend thinks your accent is of someone who is english but that has been in the states too long?

[blutors]

Originally Posted by texastechphil

hey boss couple of questions, on week 10 here

-im still getting sore the next day or 2 after the workouts, is that normal at this stage?

-i feel like when im doing my sets when i go with it faster, perhaps with a lil momentum, i can finish strong, whereas if i do it too slow my forearm gets too tight and i have trouble finishing the last reps, my question is how long does it usually take you to do your sets?

-how long does your whole workout usually last? my avg is 1.5-2 hours in the gym including the cardio

-lastly my friend thinks your accent is of someone who is english but that has been in the states too long?

Seems like Kris posts are pretty intermittent on here so I'll give you some info on what I do.

The soreness...yes that's normal. I did my chest workout Monday and here it is Wednesday and my chest is sore. I stay sore to the touch for several days after a workout. In the beginning, you're sore like it hurts to move. Now it's just sore when you push on the muscle. Usually takes me 3-5 days to recover completely depending on the intensity of my workout...which is pretty intense...which leads to your next question.

Movement speed, for me, is usually a 2 count down and 1 count up. You can get a feel for appropriate movement speed from watching the video's. Your forearm getting tight (I assume on back day) is a good thing as it builds grip strength but I admit it can be distracting. If I get distracted from concentrating on the muscles I should be concentrating on because my grip hurts I find myself reaching for the straps. For single arm rows even, helps me out especially on the last set.

My workout duration depends on the day. But Monday week 8 for example I busted out in 50 minutes. This includes 5 minutes of warmup, 5 minutes cooldown and 5 minutes of stretching. In the beginning, 1.5hrs total wasn't uncommon especially on leg day but now I keep the intensity higher, heart rate higher and move to the next movement faster. A lot of times it's no more than 2-3 minutes of time between sets of movements. So for me it's set - minute rest - set- minute rest - set - 2-4 minutes switching to next movement...set - minute rest - set - minute rest- set...etc.

[grub0-7]

gidday kris
i notice you always have yout xtend next to you and you say you drink it all day
is it a half strenth mix as it looks pale compared to mine?
also you say dont double up on the days you excersises
i work away and occasionaly have to do legs on the thursday after back on wednesday as i fly out on the friday ,should i continue to do this or forget legs that week?also can i do say add an extra exersize on body parts in my routine say do 4 or 5 exersizes per body parts instead off 3 whats your thoughts .cheers

[Kaged Muscle]

Originally Posted by blutors

In week 7 (second time through). I'm 216,5lbs this morning so just about the same weight for a month. I rarely cheat. I can literally count on one hand the cheat meals I've had in the past 4 months.

Ok resistance workouts are per your program.
Cardio is elliptical for an hour every morning. BPM around 140 rising to the mid 150's by the end. Although lately Saturday and Sunday I've been skipping cardio (but working outside). So here's my Monday for example (today), most days are very similar.
Cardio - 1hr
Meal 1 - 10 egg whites, 3/4 cup of oats, 1tsp almond butter.
Multi-vitamin
Meal 2 - 5-6 oz tuna in water, 7 reduced fat trisket crackers, 2-3oz broccoli .
Meal 3 - 2 - (5-3/4 oz) meatballs your recipe. Extra lean meat/oats/taco seasoning. 1/2 cup salsa. 2oz cut green beans.
Meal 4 - 5-7oz grilled chicken tenderloins. 3oz califlower raw. 4-5 almonds.
Meal 5 - 5-7oz grilled chicken tenderloins. 3/4 cup whole grain rice. 2 tablespoons hummus.
Multi-Vitamin
Meal 6 - 6oz turkey or 7oz extra lean beef - 5oz sweet potato steamed - teaspoon all natural peanut butter.

1 gallon of water with 4 scoops xtend.
Glutamine before and after workouts.
protein (whey) after workouts.
vatago shake after
Casien at night before bed.

You arent allowed these foods on my program - Hummus and Triskets
Have chicken breast instead of tenderloins.
Why are you having protein only in meal 4 but including in 5 and 6 (I would recommend you cut it out of 5 and 6)
Dont skip cardio!!

[Kaged Muscle]

Originally Posted by texastechphil

hey boss couple of questions, on week 10 here

-im still getting sore the next day or 2 after the workouts, is that normal at this stage?

-i feel like when im doing my sets when i go with it faster, perhaps with a lil momentum, i can finish strong, whereas if i do it too slow my forearm gets too tight and i have trouble finishing the last reps, my question is how long does it usually take you to do your sets?

-how long does your whole workout usually last? my avg is 1.5-2 hours in the gym including the cardio

-lastly my friend thinks your accent is of someone who is english but that has been in the states too long?

Its fine to be sore. I have been training for 10 years now and I am still sore after every workout.

My training workouts normally take about an hour

LOL - I am from Wales, lived in Australia for 5 years and have been in the US for 5 years

[Kaged Muscle]

Originally Posted by grub0-7

gidday kris
i notice you always have yout xtend next to you and you say you drink it all day
is it a half strenth mix as it looks pale compared to mine?
also you say dont double up on the days you excersises
i work away and occasionaly have to do legs on the thursday after back on wednesday as i fly out on the friday ,should i continue to do this or forget legs that week?also can i do say add an extra exersize on body parts in my routine say do 4 or 5 exersizes per body parts instead off 3 whats your thoughts .cheers

I have 5 scoops per gallon.

Doubling up on occasion is fine

I think if you break down the muscle properly in three exercises, 5 is overtraining

[Mack81]

Hi there

My name is Asela and i just found this awesome 12 week transformation program. I am really keen to start it on monday. I am defnitely no stranger to working out and have been doing this for years now. Initially my goal was to get massive but now i want to get muscular and defined.

I am a person that normally puts on weight fast thats why i watch my carb intake. So for someone like me do you still advise to use vitago? plus i use Nitrix oxide before workouts like dymatize expand extreme pump, is this ok before workouts. if so do i still need to take creatine? or is nitrous enough?

Plus the only workout days are mon wed and fri. i normally workout every second day. can i do these weights every second day for quicker results or am i not been productive this way?

hope you can help.

thanks

[texastechphil]

hey kris how much salt should i be taking in everyday? i feel like i may be taking in too much salt, as i put some to flavor the meal

[Mack81]

Hi again, sorry Kris just have a couple more questions about the training. for starters how long should i take a break between sets?

plus my dad bought one of those vibration machines like the power plate, is this as good as cardio? i was told that vibration training burns fat and cuts down the cardio time significantly for example apparently 15 minutes vibration training is like an hour regular cardio. I dont know if these statements are right? what do you think about this?

[NoFace525]

Hey all, I'm on wednesday of week 7 and still going strong. I can definitely feel my muscles getting denser and my strength growing. I love the compliments that I am getting from my friends that I haven't seen in a couple of months. I have taken before pics and will post them with the pics when I complete the twelve weeks.

I can also say that when I am done that I am going to start another 12 weeks over again.

IMO, the biggest thing is the dieting. I've been eating tons of fresh clean veggies and protein. A lot of turkeys and fish have died for my cause. I am in a better mood than I used to be, and I don't ever feel run down. (except when I don't eat enough carbs, I generally keep my carbs ~50g)

I'm off to do back/bis/calves

GL all!

[N_L]

Middle of 3rd week atm. So far so good. I feel my muscles in arms are getting bigger/stronger.
I'm following it like 80% though. I'm not taking all suppliments(just whey and fat burners) and sometimes I switch exercise if I can't do it or something like that.

But I have question about cardio. I'm paying for 3 times a week so can't go to gym on other days, hence I can't do cardio there. It suddenly got really cold plus its raining a lot so no running outside.
I do however have stepper at home, can I just do that whenever I don't get to go to gym?
Oh and on gym days, can I just switch early day cardio for after workout ? So I don't have to go twice.

Oh and my goal isn't to get all buffed and big so some slacking won't do too much harm, tho I work hard

[Frank87]

Hi Kris, want to say thanks for the program. I used to work out a lot in years ago, then got married 8 years ago and stopped working out as much, only doing racquetball for the most part.

I started the 12 week program with a friend, it's week 8 and I feel / look great. I'm amazed at the transformation. Every time I look in the mirror after a shower I am like "wow"...

I got the flu a couple days ago and will have to put my week 8 workout on hold for a while until I get better, so I am bummed about that. Plus I am taking Tylenol to keep the fever down, which I think you said hurts muscle building. At this point I have no choice because my body burns too hot without it.

Thanks again for the program, and looking forward to getting back to the program!

[debonair187]

I completed your 12 week video trainer and saw awesome results! I went from 145lbs to 120lbs of lean muscle..finally have abs and am very thankful! I now want to bulk up and cut down, although i am cut now...i feel that i lost too much weight for my frame. I am interested if there are any 12 week mass gaining programs in video form...i would like to get to 140lbs of muscle mass if possible. Any ideas?

[gamingneeds]

Hey Kris, your PM box is full. Looks like you've been pretty swamped. Anyways, just wanted to let you know.

[Edouville90]

Hey Kris, awesome program you have made. I am glad i found it when i did. I have been working out for about 4 months now, making a program out of bits and pieces of others programs and things i have read and researched. I've lost 35lbs so far but i believe if i follow your program (especially the meal plan tips-a plus right there for me!) then i can loose more fat, eat better, build more muscle and break my chest plateau and even out my arms, especially my left arm. Both my roommate and I are going to start December 7th (I just gotta get him to make a Bodyspace account but he is being stubborn). Gonna be tricky with being away for a week for Xmas...but i kno we can do it.

Anyways, i have some questions about some of the exercises you are having us do. I cant afford a gym membership and the gym i go to is a small gym at my apartment complex. its not bad but it doesnt have a flat bench and i cant do decline bench presses. Is there any alternative exercises you might be able to suggest?

Thanks, Kris!

[sesuna]

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