Yes: it is Possible
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| German men's indoor cycle sprint team have a a "quad off" |
This is really simple: you're going to change your hormones without pills or injections.
There will be no theory here, because even if you can understand it, it will only serve to distract you from your mission, should you choose to accept it.
There will be a basic eating plan, I'm only putting in the important parts so you'll have to fill the gaps with frog DNA, if you can't: stay skinny fat.
Workout:
MONDAY
Tabata Sprints
Do this on the upright bike, set the resistance high for the first set and back down as fatigue builds. Every set must be all out. 20 seconds on, ten off. Start with four rounds for total of two minutes. Add one set per week. If you aren't getting leaner: do this more times per week.
TUESDAY
Dumbbell Bench
Eight sets of eight. Alternate your sets: heavy, light, heavy, etc. Each workout add 2.5 lbs to both your light and heavy sets or five pounds to one. If you add five to your light sets, add five to your heavy set next time. Got it? Good.
Snatch Grip Deadlift (podium optional but recommended)
Go wide with your grip, I go almost out to the sleeves. If you're six feet or over you should too. Learn to use a hook grip if you have grip issues.
I want you to do twenty sets of five. You read that right. Do it. Add weight every five sets and start light, finish heavy.
Should you use a podium: make sure you can fit your feet between the podium and bar. An upside down 100lb plate works good, you're shooting or like 3-5 inches - ish.
WEDNESDAY - OFF
THURSDAY - Tabata Sprints
FRIDAY
Dumbbell Bench - already explained.
Snatch Grip Deadlift
Same as Tuesday but do twelve sets. Add weight every three sets. Go heavy on this day and lighter on the volume day (TUE).
When you stand up make sure your shoulders are pinched back, this'll make you bigger and help your DB Bench.
Eating
If you can pinch more than half an inch of fat off the side/back of your obliques you don't get to eat carbs. If you can't: you may eat qinoa. For the rest: meat, fat, milk proteins. That's it. I highly recommend olive and coconut oil for fats, go nuts on these.
POST WORKOUT
Ten or twelve eggs, raw, two - three scoops whey (best is whey+casein), quarter cup olive oil, raw milk or goats milk, a bit of water (to dissolve the whey). Drink a glass every two hours after your workout until it is gone.
Drink lots of water, three liters.
Eat four or five times a day. Meat and fat and, if you're allowed: qinoa. Take Zinc Citrate, Transdermal Magnesium (oil) and a B complex. Adopt a relaxed demeanor, confident and easy going.
Final Word
Don't try and ply me with excuses for why this won't work for you or that your skinny fat ass can't survive without carbs. It can. I've done this many times. It works. If you don't get what you want: you're the problem.
