Hey, today during my workout I thought that I should write my very own post on how I lost 130 pounds/60kg in 8-9 months.
Bare in mind that this is the fastest and hardest way to lose weight.
I'll be separating it into two parts:
- working out
- eating
this is not something I read somewhere, this is what I did and it worked for me.
SO lets start, first off with working out.
What I did (and still do) is I went to the gym 6 days a week and every day was a different muscle group:
I'll name the exercises so you can check them out on youtube
- Monday - chest - dumbbell press, dumbbell flyes, chest press on machine, flyes on machine, cross over, and one where you lie on a bench lift one dumbbell with both hands over your head, and you lower the dumbbell back and lift it up again - I did every exercise 4 sets and 15 repetitions per set + 1 hour of cardio - seated bike
you might notice that I don't do bench press - that's because it's the most useless chest exercise if you want to lose weight. It's great for strenght but not for toning, plus it has the biggest risk of trauma
- Tuesday - back - T-bar row, dumbbell row, front Lat Pulldowns with wide front grip, Lat Pulldowns pulling behind your head with wide front grip, front Lat Pulldowns with narrow backwards grip, seated cable row - also every exercise 4 sets and 15 reps per set + 1 hour of cardio - seated bike
- Wednesday - legs - romanian deadlift, calf press, leg exentions, squat machine, jefferson squat, hamstring curl, walking dumbbell lunge - here I do 4 sets with 7 reps per set with high weights, NO cardio in leg days
- Thursday - shoulders - Upright Row, Dumbbell Shoulder Press, Alternating Deltoid Raise, Shoulder Press Machine, backwards flyes on machine - again 4 sets with 15 reps per set ++ 1 hour of cardio - seated bike
- Friday - biceps, triceps, forearms - with biceps what I found that worked for me is to change exercises so the muscles don't get used to it but at lest 4 bicep exercises, for tricep - pushdown with normal grip, Kneeling Cable Triceps Extension, Standing One-Arm Dumbbell Triceps Extension, Tricep Dumbbell Kickback ,
as for forearms - Wrist Rotations with Straight Bar,standing bar palms-down wrist curls, Seated Dumbbell Palms-Up Wrist Curl, Seated Dumbbell Palms-Down Wrist Curl- again 4 sets with 15 reps per set + 1 hour of cardio - seated bike
- Saturday - legs - just like Wednesday but 4 sets with 20 reps per set and lower weights NO cardio
And one thing that many people don't tell you - weight lifting should hurt and sometimes hurt a lot.
I don't mean your joints or bones should hurt. Your muscles must hurt, you must feel a burning pain in the muscle every set. And the last reps of every set must be really hard.
If you don't feel that burning pain every set - it means you're not lifting heavy enough weights and you're not doing it right.
Also cardio should be hard - that 1 hour should be at your limit - meaning on the highest intensity and speed that you can do.
Remember exercising should be hard and you should be at your limit all the time.
Plus when a certain weight start feeling easy and less painful - you should start using heavier weights.
Also super important is to work out at the morning - you know wake up get dressed wash your face and brush your teeth, and get going to the gym.
Eating you shouldn't eat more than 1500 calories per day, that way I was losing 8-9kg/18-20 pounds per month.
here are my hard rules for what I eat and what works:
-Lets start with one very important thing you should never eat breakfast before going to the gym!
this is super important
You might think that eating breakfast before working out will give you more energy but it works the exact opposite way.
You see after you eat your body releases insulin and this drops your testosterone levels and your body goes into relaxing state (you know after you eat you get sleepy and tired). SO you basically lose motivation and have less strenght.
Even an apple or banana will do that, so nothing but water in the morning before working out.
- Also after working out you shouldn't eat about 30 min to 1 hour, it's for the same reasons that you don't eat pre-workout
- But I do drink whey protein - 2 doses - 1 after weight training and before cardio and the other dose after cardio
many people think protein is bad or a chemical or such but it's necessary and not harmful. It stops you from losing muscle mass - meaning when you exercise that hard you need around 100 grams of pure protein so your body doesn't eat away your muscles.
If you work out and don't get 100g pure protein you will lose muscle mass- meaning your muscles will become smaller and weaker.
And two doses of whey have 40g pure protein
- Also I eat around 300g feta cheese curd - it has 20g pure protein and only 65 calories per 100g curd - the only reason is again to get that 100g of protein per day
- one other super important thing is to completely cut out salt - meaning no using salt in cooking and salads and such, plus no eating anything with salt in it no chips and snacks, no sandwiches, no pizza, no hamburgers, Nothing with salt in it!
you see when you eat salt it messes your body chemistry and it causes you to retain water in your skin, muscles and such. You stop eating salt completely and in a few days you'll lose 2-3kg/5-6 pounds of water weight
plus it is healthier for you and your kidneys
as to what exactly I ate here's the list:
- protein:
- whey powder 2-3 doses per day
- feta cheese curd - 300g per day
- lean meat - chicken grilled not fried
- fish
- carbs:
- potatoes 200-300g per day
- rice 100g per day
- some days you can substitute the rice with pasta - again 100g per day
-fat:
- half avocado per day
- a few drops of olive oil in rice/pasta/potatoes
- salmon some days
- saltless nuts - 10g per day
the thing is not to eat all of those every day, chose 2
-veggies: what ever you want and as much as you want BUT no using salt and only a few drops of olive oil
- fruit: whatever you like but be careful with fruit - you should eat little fruit - 1-2 bananas, 1 apple, 1 peach not more cause they have lots of sugar
those are the only things that I ate/ you can eat.
And it might be redundant but NO JUNK FOOD
this means no:
- hamburgers
- pizza
- nothing junk-foody
- no snacks like chips or anything packaged
- no candy at all
- basically nothing that you haven't prepared
- no cheese
- no butter
- no cream cheese and anything that you smear on bread
- no bagels or muffins or any pastry and no fatty meat
- plus pork only like 1 a week and only lean pork with no fat on it
trust me your food will be a lot less tasty and you will lose desire to eat - eating becomes something you HAVE to do not sth you want to do, but this is the price for a great body.
You can use spices to make your food a bit less bad - I mean try to eat curd and boiled potatoes with no butter/oil and no salt - it is bland like eating wet cardboard with wet toilet paper. So you'll want to use saltless paprika/chilli powder/pepper/ other dried spices with no salt in them.
A few final notes:
I know this sounds super hard and it is, trust me it's the hardest thing you've ever done but it works.
The thing is to do this you need super strong motivation. You must want it more that you want to not workout or to eat junk food. I hated myself and when I looked at the mirror I wanted to grab a bat and beat the sh#t out of fat me. So my motivation was as strong as it gets.
I was ready not to eat anything tasty for months and have painful workouts because I wanted to have a great body and seduce girls and have sex. This was my motivation - sex with hot girls.
And always keep chocolate in your home cause eating this way and training this hard you will get low blood sugar like once a day. You know getting dizzy all of a sudden and blacking out for a second or two - just eat 20 grams of chocolate when it happens, it has 100 calories and will help you bring your blood sugar level up.
If you have questions just ask and If I think of sth I forgot I'll just add it below.
Bare in mind that this is the fastest and hardest way to lose weight.
I'll be separating it into two parts:
- working out
- eating
this is not something I read somewhere, this is what I did and it worked for me.
SO lets start, first off with working out.
What I did (and still do) is I went to the gym 6 days a week and every day was a different muscle group:
I'll name the exercises so you can check them out on youtube
- Monday - chest - dumbbell press, dumbbell flyes, chest press on machine, flyes on machine, cross over, and one where you lie on a bench lift one dumbbell with both hands over your head, and you lower the dumbbell back and lift it up again - I did every exercise 4 sets and 15 repetitions per set + 1 hour of cardio - seated bike
you might notice that I don't do bench press - that's because it's the most useless chest exercise if you want to lose weight. It's great for strenght but not for toning, plus it has the biggest risk of trauma
- Tuesday - back - T-bar row, dumbbell row, front Lat Pulldowns with wide front grip, Lat Pulldowns pulling behind your head with wide front grip, front Lat Pulldowns with narrow backwards grip, seated cable row - also every exercise 4 sets and 15 reps per set + 1 hour of cardio - seated bike
- Wednesday - legs - romanian deadlift, calf press, leg exentions, squat machine, jefferson squat, hamstring curl, walking dumbbell lunge - here I do 4 sets with 7 reps per set with high weights, NO cardio in leg days
- Thursday - shoulders - Upright Row, Dumbbell Shoulder Press, Alternating Deltoid Raise, Shoulder Press Machine, backwards flyes on machine - again 4 sets with 15 reps per set ++ 1 hour of cardio - seated bike
- Friday - biceps, triceps, forearms - with biceps what I found that worked for me is to change exercises so the muscles don't get used to it but at lest 4 bicep exercises, for tricep - pushdown with normal grip, Kneeling Cable Triceps Extension, Standing One-Arm Dumbbell Triceps Extension, Tricep Dumbbell Kickback ,
as for forearms - Wrist Rotations with Straight Bar,standing bar palms-down wrist curls, Seated Dumbbell Palms-Up Wrist Curl, Seated Dumbbell Palms-Down Wrist Curl- again 4 sets with 15 reps per set + 1 hour of cardio - seated bike
- Saturday - legs - just like Wednesday but 4 sets with 20 reps per set and lower weights NO cardio
And one thing that many people don't tell you - weight lifting should hurt and sometimes hurt a lot.
I don't mean your joints or bones should hurt. Your muscles must hurt, you must feel a burning pain in the muscle every set. And the last reps of every set must be really hard.
If you don't feel that burning pain every set - it means you're not lifting heavy enough weights and you're not doing it right.
Also cardio should be hard - that 1 hour should be at your limit - meaning on the highest intensity and speed that you can do.
Remember exercising should be hard and you should be at your limit all the time.
Plus when a certain weight start feeling easy and less painful - you should start using heavier weights.
Also super important is to work out at the morning - you know wake up get dressed wash your face and brush your teeth, and get going to the gym.
Eating you shouldn't eat more than 1500 calories per day, that way I was losing 8-9kg/18-20 pounds per month.
here are my hard rules for what I eat and what works:
-Lets start with one very important thing you should never eat breakfast before going to the gym!
this is super important
You might think that eating breakfast before working out will give you more energy but it works the exact opposite way.
You see after you eat your body releases insulin and this drops your testosterone levels and your body goes into relaxing state (you know after you eat you get sleepy and tired). SO you basically lose motivation and have less strenght.
Even an apple or banana will do that, so nothing but water in the morning before working out.
- Also after working out you shouldn't eat about 30 min to 1 hour, it's for the same reasons that you don't eat pre-workout
- But I do drink whey protein - 2 doses - 1 after weight training and before cardio and the other dose after cardio
many people think protein is bad or a chemical or such but it's necessary and not harmful. It stops you from losing muscle mass - meaning when you exercise that hard you need around 100 grams of pure protein so your body doesn't eat away your muscles.
If you work out and don't get 100g pure protein you will lose muscle mass- meaning your muscles will become smaller and weaker.
And two doses of whey have 40g pure protein
- Also I eat around 300g feta cheese curd - it has 20g pure protein and only 65 calories per 100g curd - the only reason is again to get that 100g of protein per day
- one other super important thing is to completely cut out salt - meaning no using salt in cooking and salads and such, plus no eating anything with salt in it no chips and snacks, no sandwiches, no pizza, no hamburgers, Nothing with salt in it!
you see when you eat salt it messes your body chemistry and it causes you to retain water in your skin, muscles and such. You stop eating salt completely and in a few days you'll lose 2-3kg/5-6 pounds of water weight
plus it is healthier for you and your kidneys
as to what exactly I ate here's the list:
- protein:
- whey powder 2-3 doses per day
- feta cheese curd - 300g per day
- lean meat - chicken grilled not fried
- fish
- carbs:
- potatoes 200-300g per day
- rice 100g per day
- some days you can substitute the rice with pasta - again 100g per day
-fat:
- half avocado per day
- a few drops of olive oil in rice/pasta/potatoes
- salmon some days
- saltless nuts - 10g per day
the thing is not to eat all of those every day, chose 2
-veggies: what ever you want and as much as you want BUT no using salt and only a few drops of olive oil
- fruit: whatever you like but be careful with fruit - you should eat little fruit - 1-2 bananas, 1 apple, 1 peach not more cause they have lots of sugar
those are the only things that I ate/ you can eat.
And it might be redundant but NO JUNK FOOD
this means no:
- hamburgers
- pizza
- nothing junk-foody
- no snacks like chips or anything packaged
- no candy at all
- basically nothing that you haven't prepared
- no cheese
- no butter
- no cream cheese and anything that you smear on bread
- no bagels or muffins or any pastry and no fatty meat
- plus pork only like 1 a week and only lean pork with no fat on it
trust me your food will be a lot less tasty and you will lose desire to eat - eating becomes something you HAVE to do not sth you want to do, but this is the price for a great body.
You can use spices to make your food a bit less bad - I mean try to eat curd and boiled potatoes with no butter/oil and no salt - it is bland like eating wet cardboard with wet toilet paper. So you'll want to use saltless paprika/chilli powder/pepper/ other dried spices with no salt in them.
A few final notes:
I know this sounds super hard and it is, trust me it's the hardest thing you've ever done but it works.
The thing is to do this you need super strong motivation. You must want it more that you want to not workout or to eat junk food. I hated myself and when I looked at the mirror I wanted to grab a bat and beat the sh#t out of fat me. So my motivation was as strong as it gets.
I was ready not to eat anything tasty for months and have painful workouts because I wanted to have a great body and seduce girls and have sex. This was my motivation - sex with hot girls.
And always keep chocolate in your home cause eating this way and training this hard you will get low blood sugar like once a day. You know getting dizzy all of a sudden and blacking out for a second or two - just eat 20 grams of chocolate when it happens, it has 100 calories and will help you bring your blood sugar level up.
If you have questions just ask and If I think of sth I forgot I'll just add it below.
