Spring Cutters Crew Vol 35: Fuk Hunger(and Winter), We're Freaks!

[Sayn0tocardio]

so after PSMF of 11-12 days Lyle recommends a 3 day refeed of about 5000,3000,2000 calories of mainly carbs... is this real tea?

[scullin]

gum is a sneaky kunt. it programs your brain to need something sweet in your mouth constantly (no homo)

[Wakaaa]

Hey guys, would a 4 day a week program from simply shredded be alright to start back lifting again?

Here's the layout: Chest/triceps
Flat bench 3 x 10
Cable fly 5 x 15
Incline dumbbell press 3 x 12
Dumbbell fly's 5 x 12
Tricep pushdown 5 x 12
Skull crushers 5 x 12
Tricep dips 3 x 12

Tuesday: Back/Biceps

Pullups (can't do these what should I replace with?)
TBar Rows 3 x 8
Lat Pull down 6 x 15
Bent over Rows x (what does the x mean over here?) 3 x 10
Deadlifts 4 x 20
Hammer curls 3 x 12
Barbell curls 3 x 12
Cable curls 3 x 12
Ez bar curls 3 x 12

Wednesday: Shoulders/Abs
Lateral Raise dumbbell 5 x 25
Seated Dumbbell press 4 x 12
Standing Barbell Press 3 x 20
Bent over rear delt raises 3 x 25
Front dumbbell raises 2 x 25
Crunches + some other ab workouts I'll have to figure out (should I bother with abs? still got over 20 lbs to cut)

Also, how do you guys tend to get your fats in? Keto was easy for that part, but not anymore.

Thursday: legs, my knees have some issues, but I'm trying to get that taken care of now
here's what it says for legs, I'll just avoid the squats or go light for now.
Leg extensions 5 x 25
Squats 6 x 15
Leg press 4 x 8
Barbell lunges 25 metres x 2
Seated leg curls 3 x 15
Calf raises seated 3 x 25
Calf raises standing 3 x 15
Smith machine calves 2 x 25

Friday - Sunday recovery, but I'll do something during these days too probably

[atgbrahsrs]

Hey guys, would a 4 day a week program from simply shredded be alright to start back lifting again?

Fitness Model Gerardo Gabriel Talks With Simplyshredded

How did you get started with bodybuilding?

I started going to the gym after a rough breakup, I used the gym as an outlet for all of my anger. After the end of the first month of training I had gained 7 pounds. I was hooked after seeing the results!

A few months later I was spotted by a Bodybuilding coach who gave me the knowledge and training to take my body to the next level and that was when everything changed!

[Dan_Staat]

so after PSMF of 11-12 days Lyle recommends a 3 day refeed of about 5000,3000,2000 calories of mainly carbs... is this real tea?

It's to refill your glycogen stores and boost your leptin.

It's real tea but they've found that your metabolism isn't crashed as bad as was once thought.

Your maintenance doesn't become 1100 cals after psmf like they used to assume

[Wakaaa]

Fitness Model Gerardo Gabriel Talks With Simplyshredded

So what do you suggest? srs

[Sayn0tocardio]

It's to refill your glycogen stores and boost your leptin.

It's real tea but they've found that your metabolism isn't crashed as bad as was once thought.

Your maintenance doesn't become 1100 cals after psmf like they used to assume

so what kind of refeed would you recommend?

Im planning to go on a standard 500-750 cal daily deficit following psmf.

[Budjola]

how do you guys track? I use the thing on my iphone so not sure if its accurate but to put it in context my gym is a 30 minute walk away and I walk to and from campus at least once a day

keep my phone in my pocket and at the end of day see results, device cant lie that much so if it says 20k u prolly did 19k or something like that. mine is quite accurate and the more u use it better it gets. also if u wanna good tracker app use runtastic pro.

[atgbrahsrs]

So what do you suggest? srs

Saw Eric Helms giving this as a sample routine in his videos. In my opinion it's a good, science based routine.

Keep in mind the word "sample" means nothing is set in stone.

Monday Upper 1:
Bench 4x 4-6
Row 3x 6-8
Incline DB 3x 8-12
Chin ups 3x 8-12
Triceps 3x 8-12
Biceps 3x 8-12
Lateral Raise 3x 8-12

Tuesday Lower 1
Squat or Deadlift 4x 4-6
Leg extension 3x 8-12
Leg curl 3x 8-12
Standing calf 4x 6-8

Thursday Upper 2
Flat Dumbbell Press 3x 8-12
Lat Pull Down 3x 8-12
Over Head Press 3x 8-12
Row 3x 8-12
Chest Flys 2x 12-15
Triceps 2x 12-15
Biceps 2x 12-15

Friday Lower 2
Leg Press 3x 8-12
RDL 3x 8-12
Leg extension 3x 8-12
Leg curl 3 x 8-12
Seated calf 4x 8-12

Whole video with explanation:


Whole series (excellent series imo), starting with part 1: https://www.youtube.com/watch?v=OWmchPCyDvw

If you want to rep Eric for his videos and/or workout program, pick one of his posts here and click underneath the username on the 'scale' sign: http://forum.bodybuilding.com/search...hid=1268029733

as a 4 day routine pretty neat IMO

[Dan_Staat]

so what kind of refeed would you recommend?

Im planning to go on a standard 500-750 cal daily deficit following psmf.

2 days post PSMF, what i'd do personally.

Day 1
120g protein
As low fat as possible
carbs to push you to 300 cals over maintenance

day 2
150g protein
50g fat
carbs to push you to 100 cals over maintenance


Then resume your diet.

[Reko1993]

so after PSMF of 11-12 days Lyle recommends a 3 day refeed of about 5000,3000,2000 calories of mainly carbs... is this real tea?

Not necessary as you will have binged and quit by then

[Sayn0tocardio]

Not necessary as you will have binged and quit by then

im on day 7 feel fine. but thanks m8.

2 days post PSMF, what i'd do personally.

Day 1
120g protein
As low fat as possible
carbs to push you to 300 cals over maintenance

day 2
150g protein
50g fat
carbs to push you to 100 cals over maintenance


Then resume your diet.

thanks for advice will probably follow something similar. Hard to tell what my maintenance is since im on that LDAR time. so might be between 2-2.5k : (

[Venom08]

I think I went to the gym sixteen days in a row so I've taken the weekend off from it. Feels good and I'm waking up looking pretty good. Haven't weighed myself in a week though since I'm still eating a lot (kinda). I'm looking to drop five lbs of fat before May 28th since I'm leaving for Bulgaria then and I typically gain ten lbs there.

[Reko1993]

im on day 7 feel fine. but thanks m8.

I'm impressed

I think I went to the gym sixteen days in a row so I've taken the weekend off from it. Feels good and I'm waking up looking pretty good. Haven't weighed myself in a week though since I'm still eating a lot (kinda). I'm looking to drop five lbs of fat before May 28th since I'm leaving for Bulgaria then and I typically gain ten lbs there.

How do you go 16 days in a row? What do you even do?

[Sayn0tocardio]

I dunno in the past 4 months.. I think I've skipped maybe 2 days at the gym and that's because I was traveling a bit and just walked 30k steps instead.

My mentality is... if there's a body part that's not sore I'm going.

[Venom08]

I'm impressed

How do you go 16 days in a row? What do you even do?

Everything, srs.
Day 1: Chest
Day 2: Legs
Day 3: Back
Day 4: Chest, arms
Day 5: Back, chest
Day 6: Legs
Day 7: Full body
Day 8: Repeat but with variations. Sometimes I'd do heavy squats and heavy chest. Other days after that I'd do lots of arms and abs. Always mixing it up to confuse the body, right babe?


Also, so long as I can move that body part, I'm working it out.

[Dan_Staat]

5x a week is enough for me. not sure what hamza has in store for me but we shall see.

[Wakaaa]

as a 4 day routine pretty neat IMO

Cliffs on 42 minute vid? Srs I'll just follow the list you got there? Also what's triceps and biceps? Like what workout for those

[Van4stan91]

TFW that past couple of weeks you question if this is all worth it. Then you have a good week of workouts/diets on point and you see the shredz coming. The best motivation.

We gona make it boiz

[Dan_Staat]

fuark. i tried on my singlet from last year. Mens medium. struggled to get it past the teardrop of my quads. Put on a lot of leg mass the last 6 months. The last two assisted months ive put on some decent leg mass but prior to that, since i hadn't been in a surplus for so long, my legs fukkin exploded

[Elvis.Costello]

fuark. i tried on my singlet from last year. Mens medium. struggled to get it past the teardrop of my quads. Put on a lot of leg mass the last 6 months. The last two assisted months ive put on some decent leg mass but prior to that, since i hadn't been in a surplus for so long, my legs fukkin exploded

Hit me in the PMs m8 can't figure out how to start one on my phone. So we don't bog down the thread with your.. Routine.

[Dan_Staat]

Hit me in the PMs m8 can't figure out how to start one on my phone. So we don't bog down the thread with your.. Routine.

I got u m8.

for future reference. ..

Click desired username
Bodyspace
More tab below "followers"
Send private mesaage

[Elvis.Costello]

I got u m8.

for future reference. ..

Click desired username
Bodyspace
More tab below "followers"
Send private mesaage

Ahhhh thx m8

[BrokenSystems]

was at gym and was watching this dude squat (yea i do that) his weight scheme was so weird.

135x10
225x5
300x5

then done and left. put on his belt at 225. Figured he was on some type of program because they were all solid reps and had more in tank after 300. Anyone ever see a program like this.

[Dan_Staat]

was at gym and was watching this dude squat (yea i do that) his weight scheme was so weird.

135x10
225x5
300x5

then done and left. put on his belt at 225. Figured he was on some type of program because they were all solid reps and had more in tank after 300. Anyone ever see a program like this.

Probably just had to get out quick tbh

[Liet]

Back finally starting to come in

[Phoenix9369]

Alright boyos

185lbs

250P 275C fats a bit over 100 and mainly good fats.

Are those good macros or nah?
Bf% is at a solid 15% IMO

[mh22]

Fuken loooooooooooooooooooool, watching GoT season 6 premier....last 5 minutes...light rain starts...DIRECTV loses signal....fuken loooooooooooooooooooool. Now I'm stuck here waiting an hour for a 300mb torrent to download, cause DirecTV's ONDEMAND is chitttttttt fukkkkkkkkk evgefikrnsfkld;gnfjkd;sgn bkl'xzdgmn bzkld'frn ljkn kl'fhdfh

this type of chit is making me want to binge all my anger away fuk thissssssss

[Elvis.Costello]

Fuken loooooooooooooooooooool, watching GoT season 6 premier....last 5 minutes...light rain starts...DIRECTV loses signal....fuken loooooooooooooooooooool. Now I'm stuck here waiting an hour for a 300mb torrent to download, cause DirecTV's ONDEMAND is chitttttttt fukkkkkkkkk evgefikrnsfkld;gnfjkd;sgn bkl'xzdgmn bzkld'frn ljkn kl'fhdfh

this type of chit is making me want to binge all my anger away fuk thissssssss

Lol take a deep breath m8. You know episode one they just set up everyone's storyline/remind you what's happening

[Greek_kid]

fuuark trying to marathon GoT, on Season 3 XD, lucky I have not been spoiled but need to not be on FB or reg misc >__>

Anyways, any tips for cutting while in another country? gonna be over 100 degrees and humid. I am going to Cambodia for 2 wks starting April 30th, I will be chilling with George Leeman Aka Babyslayer, he gonna live his first night out through me XD oh lawd can not wait!!!

been getting leaner slowly though @___@. but not used to walking a lot so this is gonna be a fun experience