I used this workout to cut weight for wrestling and lost 11 lbs in only 17 days.....I've lifted for years and know my way around with weights and nutrition,but I got lazy (still lifted,but no cardio and bad diet) after my sophomore year of wrestling,so i went from 152 to about 165 after awhile..so its safe to say i was constantly about 163 on average,but one day i decided to get back with the diet and cardio and make a more intense workout....the only way for this workout to be effective is to ALWAYS make sure you run 2-4 miles after every workout....NO WALKING!!!! keep it a good pace that you know you have to work hard to keep up.......oh,and i do abs after every workout because those are teh ultimate endurance muscle and can heal very quickly...Try and workout according to this schedule:
sunday: Rest
Monday:Shoulders, Traps, Forearms, Neck
Tuesday: Biceps and Back
Wednesday: Triceps and Chest
Thursday:Rest
Friday: Shoulders, Traps, Forearms, Neck
Saturday: Biceps and Back
Sunday: Triceps and Chest
So you see the pattern? do those three workouts simutaneously,rest a day,then repeat...keep doing this and each workout in that week,change to the second workout for that week (unless I didnt fill out another workout for that),and then the next week,go to the other week's set of workotus for each group of muscles and do the same thing by swithcing the workout...get your diet to be 6 meals a day,spread 2-3 hours apart, with about 350-400 calories each meal,and make sure its always something clean and you know is goood for you....try to get it so every set you do while lifting is a set that makes you work,dont do ten reps of 50 lbs on a bench when you could be doing ten reps with 200 lbs,dont cheat yourself...
i turn 17 in august,i started lifting for wrestling when in november when i was 12,so its been about 5 years,but i like to research things before i do them,so ive read numerous articles on tips for lifting and dieting,so i know a little more than enough,obviously it worked with the weight i lost
Location: Washington, District Of Columbia, United States
Age: 30
Stats: 5'9", 216 lbs
Posts: 4,354
BodyPoints: 14735
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How come you dont train legs?? I love to do legs bro sorry I went a few months of skipping legs awhile back and didnt like how it felt I felt like I lost some explosiveness for some reason. Overall routine looks good bro don't worry about what others say if it is working for you keep up the good work.
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How come you dont train legs?? I love to do legs bro sorry I went a few months of skipping legs awhile back and didnt like how it felt I felt like I lost some explosiveness for some reason. Overall routine looks good bro don't worry about what others say if it is working for you keep up the good work.
haha thanks..but i always run and i have wrestling practice all week for offseason stuff,and its legs half the time,but your right,i need to start up legs again,ive been off them for about 3 months now,and ive noticed i always felt great after them,so yeah ill probably make one tonight
You didnt lose 11 lbs of fat in 17 days, if thats what you are saying. Anyone familiar with cutting knows that when you start, you lose water weight the first week or two. With all that running you probably created a huge calorie defecit, so beware of LBM losses.
You didnt lose 11 lbs of fat in 17 days, if thats what you are saying. Anyone familiar with cutting knows that when you start, you lose water weight the first week or two. With all that running you probably created a huge calorie defecit, so beware of LBM losses.
well yeah,like i said,i got lazy,so i ate a lot of ****,so once i got some of that out of my system and was a little more regular,with healthier food,and not eating so much,some of my weight probably went down just from not having so much food in my body..id say about 2-3 lbs was that
well yeah,like i said,i got lazy,so i ate a lot of ****,so once i got some of that out of my system and was a little more regular,with healthier food,and not eating so much,some of my weight probably went down just from not having so much food in my body..id say about 2-3 lbs was that
So you lost 2-3 lbs of fat in a little over 2 weeks? About a pound of fat a week? Sounds like any old cutting routine/system out there...
Look under your chair. YOU GET A REP, AND YOU GET A REP, REPS FOR EVERYONE! If I get a rep, you get a rep, every time. Give me a link to make my life a little easier.
If you don't give me a link and you didn't post in the thread you rep'd me in, I'm not gonna go searching for you. I'll get everyone on recharge.
no thats not what im saying,reread it and youll see that im saying 2-3 lbs was food,NOT fat,then the rest was a mizture of water and fat
Sorry, misread. So 3 lbs of food, and 5 lbs of water, so you lost 3 lbs of fat.
Look under your chair. YOU GET A REP, AND YOU GET A REP, REPS FOR EVERYONE! If I get a rep, you get a rep, every time. Give me a link to make my life a little easier.
If you don't give me a link and you didn't post in the thread you rep'd me in, I'm not gonna go searching for you. I'll get everyone on recharge.
Sorry, misread. So 3 lbs of food, and 5 lbs of water, so you lost 3 lbs of fat.
I'm sorry,but i dont remember ever saying i lost 5 lbs of water??if anything i drink more water now because i started this diet when school let out and i almost never drank water during school...hmm thats funny dude,cuz it sounds like that means i have more water weight if anything now
I'm sorry,but i dont remember ever saying i lost 5 lbs of water??if anything i drink more water now because i started this diet when school let out and i almost never drank water during school...hmm thats funny dude,cuz it sounds like that means i have more water weight if anything now
You said you ate whatever before. So you consumed a lot of sodium since its loaded into everything tasty and bad for you. High sodium makes you retain water. Eating well, even when drinking more water will not make you hold more water. 5 lbs or more of water weight loss is normal when first changing your diet.
Look under your chair. YOU GET A REP, AND YOU GET A REP, REPS FOR EVERYONE! If I get a rep, you get a rep, every time. Give me a link to make my life a little easier.
If you don't give me a link and you didn't post in the thread you rep'd me in, I'm not gonna go searching for you. I'll get everyone on recharge.
You said you ate whatever before. So you consumed a lot of sodium since its loaded into everything tasty and bad for you. High sodium makes you retain water. Eating well, even when drinking more water will not make you hold more water. 5 lbs or more of water weight loss is normal when first changing your diet.
i still get enough sodium because i always replenish my electrolyte supply in my body,so i keep my sodium nitrate and potassium levels up
im just gonna ignore you because i took my profile picture on the last day of my cycle,so i know for a fact it works..so if nobody can be positive like USMARINE8152 then dont bother posting because im using this post to help others,not to get in arguments with others
I have no doubt that the majority of that was water. I've lost 11lbs in 36 hours for a submission wrestling competition... all water.
If you really think you lost approx 8 lbs of fat in 17 days you would have to have such a calorie deficient that you would probably loose more muscle than fat.
IMO I feel training legs helps a lot with wrestling, strength and explosiveness wise, more than any other body part (apart from lowerback), but that's just my opinion
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