I currently do 90 minutes per day in a gym that isn't a million miles away from where I live. The only days I have off is Sunday which is when I relax.

That maybe isn't a great idea though. I always have aching muscles after the Monday session.

Can anyone give me any tips on how to improve?

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Do you have some problem with me Anfield Rap? I haven't actually done anything wrong to you, why are you having a go at me for no reason? Can you please leave me alone? Thanks.

Smash out 30-45min workouts 4 times a week with functional exercises 2 days a week and explosive lifting 2 days per week but I am keeping sport fit rather than vanity fit

Maybe do some stretching on a Sunday?

I teach Pilates so Stretching is never an issue

This week alone?

Chest and tris Sunday
Legs abs and liss Monday
Shoulders Tuesday
Rest Wednesday
HIIT and legs and arms Thursday
HIIT and abs Friday
(Should be back and bi's today) 90 mins of football today


Doing this thing called the LDNM Cutting Guide v2

Absolutely destroying it ATM. On a silly amount of supplements but have seen big improvements in weight increase, bf decrease and size.


What about you?

The issue is the guide I am working on is a vanity guide but I still want to be at my peak for 11s so have to tweak my workout a bit.

I'm trying for the 'buff physique' look now. Just need a good training programme that might help me out a little bit. Anyone got some suggestions?

I'll look online as well. Know the diets.

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Going well, thankyou

About to start Brad Schoenfeld's 'Max Muscle Plan'. Bit of a gimmicky name, IMO, but in terms of hypertrophy training, he's one of the most respected trainers out there.

FootballLight, it might be a good plan to follow to get that sort of physique

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Hippo,

Maybe take it easier on the training?

Dogg,

Good to hear from you, glad the training is going well. I'm full on into intermittent fasting, now looking to get tiny bodyfat percentage and going to build up slowly over time.

Also started integrating calisthenics into my workouts.

Awesome! How's the IF going? I've always been interested to try it.

Actually, really good. I'm doing it with TKD and in 4 weeks I have all my pre-bulking definition back and I'm really happy with how I'm looking.

This isn't a phase thing, I've decided to go really lean and build up very slowly after, no more bulking/cutting and looking good all the time.

About the IF specifically, the first two days sucked, I was hungry all the time but it's pretty adaptable. For me I like to fast through the night and eat between 11am and 6pm.

I eat well in my time window and my energy (even for workouts) has been great. It's something I could easily do long term.

IF is properly decent, I wish I was able to do it, but I just miss eating too much!

Plus I play too much squash and football to be able to afford a day off eating.

It doesn't have to be a day off, but a length of time within every day. I have dinner at 6pm, I don't even think about food before I sleep. I get up at 6am, and I'm busy until at least 10 then by the time I've made food I'm hungry and I start eating. It's much more convenient than worrying about trying to eat every 3 hours.

I do know that, my friend does the 16 hours fasting, 8 hours of eating thing atm.

My issue is more the fact that I am always hungry, so dont think I could justify the fasting.

As I mentioned above the first couple of days were crap but then I didn't even notice. I could quite easily keep doing this for a long time, my only worry then is when I want to stop losing weight, I guess I just eat more in the 8 hours.

How is it affecting your sleeping btw? The people I know who do it say that they can sleep less than 6 hours a day now and feel fine.

I have two young kids so I sleep less than 6 hours anyway.

My energy has been great though, noticeably better in workouts even when I was bulking.

Quality. You take any supplements to ensure there is no muscle loss? Like BCAA's or Casein?

Im eating a TKD diet so getting plenty of protein anyway but I take a shake after my workout as normal.

lost 7 pounds in the first three weeks this year however had a bad week and put 2 back on.
Will hit it hard in Feb startin tomorrow