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Why not do a push-pull-legs split? There's good reason to follow this strategy as you double up on muscle groups that work together.
Here’s some advice from someone who did this for a living and tried basically everything myself.Get ripped
I moderately workout so I am not skinny or fat, just trying to get bigger and get ripped.
I want to look good.I’m actually just about to start my cutting phase. I’m 185 and around 15% body fat, which is high for me. I plan to get just below 180 and down to about 11% body fat in about 60-90 days. No specific reason other than my own personal goals I set. I’m eating about 2400 calories a day specifically broken down into about 185g of protein, 225 carbs and 80 fat. I’m probably going to up the carbs and reduce some fat depending on how this week goes.
I would never do a calorie deficit based off a percentage. You need to figure your correct macro breakdown then adjust your macros + or - 300 and go from there.I want to look good.
For someone that does it for a living, would you say that it's ok to have a calorie deficit (~20%) and at the same time do gym work out to increase the burn? I think I am experiencing a small increase in muscle mass, and also reduction in fats.
That's not honestly a well define goal.Get ripped
All of these successful swimmers and MMA fighters you see got their bodies through strength training in the gym (and often PEDs), not through cardio (sports).As others have said, 80% of being fit, ripped, muscular etc. is achieved with proper nutrition.
I`m no expert on nutrition(yet) so I wont say anything about it.
As for training, I wouldnt recommend going to a gym at all.
If you are not a bodybuilder, and dont plan to be, then look into sports.
Swimming is one of the best ways to get a proper physique.
Strength conditioning through body weight exercises is great also (think climbing).
Brazilian Jiu jitsu coupled with Muay thai can make you look like a god on earth (especially if you have the height for it and keep your ears nice and safe)
My advice is find a sport which you love to do and maybe go to the gym as a supliment training to the sport.
There seems to be a problem with specificity here. "healthy" is actually not a way of eating, especially if you're an american -we have a very warped view of what healthy eating is & most of the american diet is calorie rich & nutrient deficient.Just eat healthy or as healthy as I can.
This is the single biggest factor in your health & your body appearance. It would be good to learn a bit about your diet (and what is optimal for your body) & how it directly impacts your body/health.I do not know much about nutrition or calories
I totally disagree with this. Nutrition is important for all. Especially if you have goals you want to hit.For beginners, nutrition isn't even that important to gaining strength and muscle. You'll gain muscle and lose fat at the same time without even needing to eat at a surplus or a deficit. Also, protein is overrated. Anything more than 0.82g per pound of bodyweight has been proven to be unnecessary.
I agree with this. Define "healthy". Everyone has their own definition and sometimes it blows me away what people think is healthy. In the end, it comes down to calories in vs calories out. One importnat thing is the breakdown though. Not just total calories.A "healthy" diet means different things to different people. Some will say vegan is healthiest, some will say carnivore. If your goal is to look better and get stronger though, just pick whether you want to gain muscle or lose fat more, then eat more or less calories than your maintenance level.
ThisThis is the single biggest factor in your health & your body appearance. It would be good to learn a bit about your diet (and what is optimal for your body) & how it directly impacts your body/health.
My macro is about ~2700 a day, and my sedentary base is around ~1600. The 1100 extra is from workout and also active lifestyle. Fitbit is actually giving me 3000~ but I think it is overcounting. My daily intake is around 1800 hence I am at a 700 deficit daily, give or take. I have lost 4kg in 40 days, with some muscle growth.I would never do a calorie deficit based off a percentage. You need to figure your correct macro breakdown then adjust your macros + or - 300 and go from there.
This is all based on your weight, body fat, age, intensity and goals. Don’t just pick a number out of a hat.
I have not tried deadlift and overhead press, will see how to incorporate. Thanks!Well it depends on a few things. Are you a beginner? And what are your goals?
If you're a beginner and you want to get bigger and stronger, I would go with a program like starting strength or 5x5. You program would look something like this:
Overhead press 3 sets of 5 reps
Chin ups 3 sets to failure
Bench press 3x5
Monday Workout A, Wednesday B, Friday A then the next week Monday B, Wednesday A Friday B.
Got it, adding 2.5kg and moving to 1.25 until I can't anymore.You also need to be adding 5lbs to the bar every workout on all these exercises until you cant add 5 lbs every time. Then you would add 2.5lbs.
Got it, ~ 1 gram per 2.5kg of body weight. I weight ~70kg so 28 gram protein!As far as your diet goes, it depends where you start out at. If you were very skinny like I was then you'll need to eat 4-5,000 calories per day to be able to get bigger.
If you're average/slightly overweight then you don't need to be eating as much.
Make sure you're getting plenty of protein, at least 1 gram per pound of body weight, more wont hurt though.
That's great, I have reduced the volume to 5x5, except the occasional days when I have no access to gyms, then I fall back to using body weights which sometimes increases lots of volume, for example from bench press 5x5 to push up 30x5.Your workout plan right now is okay, just a lot of volume, and as a beginner you don't need a ton of volume, in my experience.
I always will have a beginner focus on main compound lifts, and getting stronger every week, because that is what moves the needle on progress.
I am going for lean rip as I have a small body frame, therefore body builder physique is def out. In the past 40 days I've lost 4kg and gained some muscles doing weights, overall I am feeling the effect.Does ripped to you mean:
- An appearance of huge muscles and a very well sculpted physique (bodybuilding)
- Being functionally strong (strength training)
- Being able to perform well in a variety of sports (athleticism)
- Looking reasonably good without a shirt on at the beach (simply "looking fit and healthy")
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