The Fastest Way to Get in Great Shape
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- Опубліковано 21 сер 2024
- Simple habits to crack the weight loss code
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Split Workout Plan 🏋🏻♀️
Monday: Pull
Tuesday: Push
Wednesday: Legs
Thursday: Pull
Friday: Push
Saturday: Legs
Sunday: Rest
Pull
- Deadlifts 4x5, 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)
- 3x8-12 Pulldowns OR Pull-ups OR chin-ups
- 3x8-12 seated cable rows OR chest-supported rows
- 5x15-20 face pulls
- 4x8-12 hammer curls
- 4x8-12 dumbbell curls
Push
- 4x5, 1x5+ bench press/4x5, 1x5+overhead press (alternate in the same fashion as the rows and deadlifts)
- 3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)
- 3x8-12 incline dumbbell press
- 3x8-12 triceps pushdowns SS 3x15-20 lateral raises
- 3x8-12 overhead triceps extensions SS 3x15-20 lateral raises
Legs
- 3x5, 1x5+ squat
- 3x8-12 Romanian deadlift
- 3x8-12 leg press
- 3x8-12 leg curls
- 5x8-12 calf raises
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Hey Robert, I've been following your workout plan for about a month, and I'm feeling great, man! The only thing that keeps puzzling me is the exact difference between a deadlift and a Romanian deadlift. I feel like these two movements are the same, 😄and please keep posting your workout routine in your channel!
Hey dude!! That's awesome, it's the best program I've found so far.
I am glad it's working for you.
The movements are similar but with the romanian deadlift you target more your hamstrings and glutes, so is more of a leg exercise. Whereas the conventional deadlift uses more of the quads and mid back. So it makes it great for pull day. But they work many of the same muscles.
Thanks for the tip, I will keep that in mind. I'd have to find an empty gym to make a whole routine video hahaha, but i might!
Man you still only got 35k subs you deserve 1 million my man (The Vids are so fucking good G). I'm 17 and I really look up to you/ your lifestyle and you got me into minimalism for the past 6 months/ really changed my lifestyle. Thank so much man! Keep it up
Hey bud! Wow thank you so much for the super thanks!! I am glad you find the content helpful, I appreciate the support!!
The problem with calorie counting is that it's pretty unreliable and difficult to stick to unless you're really organized and disciplined (which you obviously are, so well done). The better solution, I think, is to remove that super-processed food, The ones where you can inhale huge amounts of calories before your body tells you you're full, and then makes you feel hungry again a couple of hours later because it contained no actual nutrients. And then just listen to your body. Your body already tells you when to eat and when not to, but it only works with real food, not this highly processed rubbish.
I see it the same way
Hey Joe! for me calorie counting is not that much of a hassle because I tend to eat the same foods everyday, but you have a solid point, it can get tricky if you don't cook. I totally agree, more whole foods, and avoid super-processed food. Thanks for sharing,
🙌🏻
The problem with this, though, is you can still over eat or under eat because healthy foods are low calorie, so people underestimate how much they can eat and end up feeling hungry all the time when they don't eat enough. Which makes it much harder to resist binging bad foods or cravings.
Even worse, it can lead to bad recovery and muscle loss, which will hinder your progress. It's better to just track things.
Tracking food for me was the key after trying many different ways for many different years. Also starting simple with just a basic staple meal of protein, veggie and complex carb.
What's great about this approach is that they are interchangeable. I can switch out the veggie, protein, and complex carb for different types.
Also, a lot of the apps save your previous logs, so it takes me literally 30 seconds to log the food. I often do so as I'm cooking as well.
And if your health really is that important to you, you will take a bit extra time to track it. The best part about teacking is that within just 2-3 weeks, you learn a LOT about portions in relation to calories. Which is very helpful.
@@j.d.5709 Good luck to you if it works. But as I say, I'm not sure how accurate it is if you're not literally weighing all of your food. That's the issue with proper food. It doesn't come in conveniently regular sizes. One chicken breast might be smaller than another. Even if you weigh them, one might be pumped full of water to increase the weight. And if you're anything like me, you cook it, and then sometimes might not finish everything or finish off the wife's when she's full, and then suddenly you've got to try and factor all of this into your calorie counting.
I'll be honest, what you say about learning can equally apply to fresh foods. Sure, if you're used to a processed diet and you suddenly switch the fresh food, you might not get the portions right the first few times, but it's not like you're not going to quickly learn how much you need to eat to feel full. I recently started eating porridge and it took me a bit of trial and error to work out how much I needed to get me through til lunch, but it wasn't exactly rocket science. Don't get me wrong, if you're a bodybuilder or an athlete of something, then you should be calorie counting. But for just an ordinary person wanting to eat healthily, I think it's more hassle than it's worth. The irony is that processed food is absolutely perfect for those calorie counters, because you can often literally scan the packaging.
The other issue to be aware of too is gut health. There's an increasing body of evidence that diversity is good. Eating the same thing every day might be convenient, but gut health experts recommend massively increasing the variety of plants you eat. The '30 plants a week' challenge is literally the only diet-related thing I've ever tried, and it's so fun because it forces you to try new things.
Woah, didn't see this one coming ! It's an interesting perspective you have shared, especially personalizing meal and optimizing sleep. Any plan do a follow-up video on your fitness progress, say after 90 days?
Hey buddy!! Thanks, glad you enjoyed it.
I’m not sure but I’ll keep it in mind, thanks for the suggestion.
Keep going bro you deserve more subscribers than this. you will reach it soon. Goodluck
Thanks buddy!!
I´m like on the other side of the spectrum, trying to gain weight is hard, but to be fair I know I could be more diciplined about it. Great video as always Robert!
Im jealous haha!
Thanks 🙏
Great video, as usual, Robert! Thanks for sharing!
Cheers from Brazil!
You're welcome Eduardo! Glad you liked it.
Thanks for the support ✌️
extremely insightful video as always rob- thanks. great product recommendation, have been wanting to try out a smart ring
Hey there! Glad you found it helpful. Thanks for the support.
Yeah, the smart ring is a game changer. ✌️
Pensando seriamente comprarme ese anillo, ahora estoy empezando en running y también entrenando calistenia, seria una buena combinación tenerlo y seguir mas a detalle mis avances
Hola bro, el anillo es muy bueno. No solo para las noches, en el dia mide tus steps, calorias, Resting HR, HRV, niveles de estres, zonas de entrenamiento, temperatura tiene bastantes features que lo hacen un buen companero. A mi me ha servido resto
Congrats on that body transformation 💪
Thanks dude!
Great video (again)! You make these things always funny to look at. Great body result btw! For us, those who want to try it out, do you have an overview what shows us what you actually eat within those 4 meals a day? (the exact amount of ingredients as a guideline)
Hey dude!! Thanks, glad you enjoy the content 🤟🏻
I usually stay below 2.200 cal (I eat more when I workout 2.500 cal)
Macros Approx:
200 gr protein, 230 gr carbs, 60 gr fat.
- Breakfast: 97% lean ground beef 150-200 grs + scrambled eggs (2 full eggs + 2 whites + tomato + onion).
- Pre workout snack: 80 grs whole wheat oats + 15 grs chia seeds + 1 banana + 200 grs Silk almond milk unsweetened.
- Lunch: 300 grs grilled chicken + 120 grs rice + mixed vegetables (broccoli + carrots +mushrooms +tomato).
- Dinner: Whey protein 1 scoop + 120 grs blueberries + 200 grs Silk almond milk unsweetened.
Pro tip: leave the oats + chia seeds + milk soaking overnight, it’s my favorite meal of the day.
When I work out at night I move the pre-workout meal for dinner with blueberries instead of banana (eat the banana before the gym) and have the shake as a morning snack.
That’s pretty much it, you can change the chicken or beef for other lean meats but beware of the fat. Red meat and fish have more fat than chicken, it adds up to your calorie count pretty fast.
Finally a simple video! Definitely going to do a 3 day split 🔥🔥🔥 I’ve been doing 5 day splits but than stop due to work and feeling burnt out 🙃
Glad you liked it, keep it up Mike!
excellent video !
Thanks
Great content as always! Concise & helpful ❤❤❤
Glad you think so! Thanks for the support ❤️
I am accurately calorie counting and am mostly low sugar (actually low glycemic load). I am confident it is accurate, appreciate many people underestimate portions or don’t write everything down. Despite this I have actually gained body fat! Maddening. It’s like my body is rebelling against lower calories and the effort to lose body fat. I’ve sought to control stress, improve sleep, and stay hydrated with more plain water. I reduced my calories in small increments so it’s not been a starvation diet or too low too quick. Despite this, complete nightmare. I stand and move around consciously at work. I take daily walks. Exercise is an awful way to create a calorie deficit anyway as it just makes you more hungry and takes a lot to just -200 cals. I go to gym twice a week for resistance exercise, I don’t feel tired and think I get good sleep, I don’t drink alcohol and avoid calorific drinks (mostly drink water), my physical activity has not recently reduced, I have never crashed dieted, on advice of a dietician I increased my calories previously and this did not improve my metabolism - despite this I have not yo-yo dieted. Despite all of this my body fat % has increased from 24% to 28% in the last year. My muscle mass has remained the same. Any thoughts anyone?
Yeah man, when I restrict calories a lot, my body doesn't like it.
Have you checked with an endocrinologist? Maybe you have a hormone imbalance? Your case sounds tricky, I am sorry.
@@RobertCreating thanks for your message. I have had my hormones checked through a comprehensive blood test and all ok. But it’s an excellent point so good to highlight as a possibility 👍
That’s good news! How about trying dif types of foods?
Yeah I've tried keto, fasting and other things but they didn't work well for me. I found just eating mostly protien and veggies with some healthy carbs like sweet potatoes or just a cup of rice is all I need. I typically eat chicken or fish with green beans and also dice and cook up red onions. The key is to get good at seasoning your food (not just salt) and you can make anything taste good. Now I crave these foods all the time and never have to force myself to eat them. I feel amazing too and rarley every crave unhealthy foods.
Yes, seasoning is key! I am loving sauteed broccoli these days.
I am glad you are feeling great man, thanks for sharing the valuable info!!
I know it is not your typical content, but you should do a "tutorial" for each of the listed exercises. Not anything super in depth, just a quick demo of each movement (and maybe the thought behind each), so us gym-illiterates have a starting guide.
Hey Blaine, yeah that's more of a fitness video but thanks for the suggestion, I'll keep that in mind. Check out this guy in the meantime ua-cam.com/video/eMjyvIQbn9M/v-deo.html
another great video and advice! :)
Glad you think so buddy! Thanks for the support ✌️
Great presentation! BTW, couldn't find your workout routine in the description as mentioned.
Hey buddy! Ohh yeah, I forgot I am sorry.
Split Workout Plan:
Day 1: Pull routine
Day 2: Push routine
Day 3: Leg routine
Day 4: Pull routine
Day 5: Push routine
Day 6: Leg routine
Day 7: Rest
Pull
- Deadlifts 4x5, 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)
- 3x8-12 Pulldowns OR Pull-ups OR chin-ups
- 3x8-12 seated cable rows OR chest-supported rows
- 5x15-20 face pulls
- 4x8-12 hammer curls
- 4x8-12 dumbbell curls
Push
- 4x5, 1x5+ bench press/4x5, 1x5+overhead press (alternate in the same fashion as the rows and deadlifts)
- 3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)
- 3x8-12 incline dumbbell press
- 3x8-12 triceps pushdowns SS 3x15-20 lateral raises
- 3x8-12 overhead triceps extensions SS 3x15-20 lateral raises
Legs
- 3x5, 1x5+ squat
- 3x8-12 Romanian Deadlift
- 3x8-12 leg press
- 3x8-12 leg curls
- 5x8-12 calf raises
@@RobertCreating thanks Robert! Really liking your content
Appreciate the support
Hey hi I am sorry I completely forgot you, suddenly remembered you and came to your channel love from india❤
No worries buddy! Thanks for the support
6 weeks? Oooookay!!!! I am walking to the gym right now!!!💃🏽
hahaha! about 12 weeks.
Ooo yes, you said "in less than 90 days" my bad. I always say "somewhere in the world it is bikini weather". So you have to be prepared at all times!😅
Thanks for the inspiration!
Hahahhaha 🙌🏻
Can finally wear my analog watches and let go of the Apple Watch.
🙌🏻
This was excellent Robert. I was heading to be pre diabetic, it was a shock, so I followed many people and found doing almost exactly what you have done was the answer. I lost 15 kg and 10cm around my waist. I am the fittest since I was a teenager. I found the best carbs and food was what a diabetic can have. Good luck on your journey. You are a great inspiration. 😊
Hey friend! I am glad you are doing well 😊
Thanks for the support