vipergq’s BodyBlog

I’ve been getting a lot of PMs about how it is possible for me to lose so much fat quickly and how I maintained my muscle and strength.
I’ve gotten people writing to congratulate me and ask for advice, and others who write to accuse me of using steroids or just having superior genetics.  The truth of the matter is, I do have a secret to my success.

Pure HARD WORK.

All of the things I do and have done for all of my cuts are things that most of the people on this forum already have the knowledge of or could easily find out.  The difference is that I have a plan and stick to it 100%.  I don’t have “cheat” days, and I don’t really skip a workout because I feel tired.  I have my end results in mind and know that if I stray from it the results won’t be met.

I don’t eat what I want,  I eat what I am supposed to.

I don’t eat when I want, I eat when I’m supposed to.

Anybody who puts the same amount of work I put into my cut would get the same results, if not better than what I got.

HERE IS WHERE THE PROBLEM LIES:

A good majority of my messages are from guys who are well out of shape who want to get the fast results I did.

Like I said, the secret to my success was HARD work.  Meaning heavy lifting, very high volume, and very long workouts.  All while at a calorie deficit.  Only with an intense routine could you lose fat quickly while maintaining muscle and strength levels.

The problem is,  for a person who is not highly trained,  your body will not be able to withstand the intensity level of the workouts I put in to achieve my results.  You will be overtrained and not recover in time to stay at the pace necessary to achieve the fast results that I did.
I have spent my whole life building a strong muscle base, but more importantly, before I decide to do an aggressive cut, I spend 3-4 months at a calorie surplus while training ultra-high volume and weight in order to let my body get used to the heavy lifting and strenuous activity I will be putting it through.  Only then can you perform at the level necessary during a calorie deficit to get the crazy results that I achieved.  Your performance will drop during a calorie deficit,  so in order to have high intensity level workouts during a cut, you must be training at least at that level while getting a surplus of calories.

Cutting is very hard on the body.  Most people are not physical enough to cut effectively and get the results that they want.  This is the reason I ALWAYS recommend “bulking” before deciding to cut.  This will allow you a time of periodization where you gain the strength and endurance necessary to do an effective cut.

Yes, you can lose weight by just being at a calorie deficit.  Anybody can do that.  Simply cutting calories and hopping on the treadmill will lose you weight. The problem is that many people end up as a weaker, smaller version of themselves as opposed to the stronger, leaner, person that they imagine in their head.

In conclusion, there are many ways to lose weight.  I just wanted to make it clear that my results can not be achieved without extreme dedication.  My methods are not for the average person looking to cut a few pounds for the summer.  If you are willing to put in a good 6 months of HARD work and dedication,  feel free to send me a message and I can help you out in any way you need.  If you are an average person looking to get fit,  you will need to first need to get in shape and train your body for physical activity.

****Here is a diet that I have been on and in the process of building for the past 6 months. It is all hypothetical and based on the knowledge I have of bodybuilding and strength training. If there are issues on here that you find to be untrue, please feel free to point them out.****

**** Warning:  Very Long read ****

For many of us, size gain and huge muscles are not at the top of our priorities. This diet will be beneficial for people who are interested in gaining strength without the massive increases in body mass. It is also ideal for those looking for body recomposition type effects where the user is looking to gain quality muscle while burning excess bodyfat.

Prolonged periods of underfeeding or overfeeding present many issues with our bodies that can be easily avoided in order to maximize results. This program negates the negatives aspects of both cutting and bulking and concentrates on the positives for strength gain and body recomposition

First of all let?s look at what is normally done on a cut. You cut your calories drastically, Lower/cut carbs, lower/cut fat and add more cardio to your regimen. After a few weeks of this underfeeding and overtraining period, your cortisol levels are higher than ever and testosterone is at an all time low making it difficult to maintain muscle no matter how hard you work out.
Long cutting cycles drastically lower the levels of leptin which in turn slows your metabolism to a crawl. This is the dreaded plateau that is always mentioned. Ever wonder why cutting calories and upping cardio no longer burns fat? Instead you just become a smaller version of yourself.
After a while it takes a lot more effort just to get the least bit of results. Your body gets used to the calorie deprivation and becomes for efficient ant using your calories for fuel.

Many people go through a "bulking phase" where they gain muscle at the expense of fat as well. You pile on the food and then workout heavy hoping to turn those calories into muscle. No doubt it does, but high-calorie diets consumed over the long term increase fat as much or more than muscle.
For professional bodybuilders, this is the most efficient way to net the most amount of muscle by the end of the year or in time for the stage, but for most people it is more important to be strong and look good all the time, not just during "cutting phase" or to peak on the stage for 1 day.

But Like I said before I think this is more beneficial for strength athletes who are looking to gain strength without too much mass, so lets look into that.
For strength athletes, heavy lifting for prolonged periods of time is very taxing on the Central Nervous System and joints as well. When lifting at >90% of your 1RM, your CNS is getting highly stimulated and doing this over time is very taxing on your body. It is often recommended that power lifters have a ?deload? period where they allow the CNS to rest and recuperate. I am taking this deload period and instead of just resting the CNS, instead rest the CNS while burning extra bodyfat and working your muscles through volume training. This will allow you to have a sort of active rest where you are working out the muscles but not using heavy enough weights that will hinder the recovery of the CNS.

The diet consists of a 20 day strength training phase where calorie consumption is 120% of your daily maintenance calories. It incorporates compound lifts (Squat, Deadlift, Bench, Military press) and heavy strength training on a 20/40/40 diet, followed by a 10 day period of underfeeding at 70% of your daily maintenance calories. I recommend a ketogenic type diet with a full body depletion workout and volume training workouts targeted for muscle hypertrophy. Another option is a protein sparing modified fast such as the velocity diet.

Maintenance calories can be estimated by using this calculator:

http://www.freedieting.com/tools/calorie_calculator.htm

http://www.bodybuildbid.com/articles…alculator.html

After a hypercalorie period, your body and metabolism will be primed for fat loss. The increase in metabolism during the bulk weeks would speed up the process of fat loss during the cut week. Your leptin levels would be fully charged and your body has been used to the burning high calories. This also allows your CNS to rest while you work on volume training and muscle hypertrophy. While strength losses would be kept to a minimum during a cut, as strength losses usually occur after 2 or 3 weeks of a underfeeding. Your fat burning during the optimized weeks should shed any extra fat you may have put on during your strength period. Before your leptin and testosterone levels get a chance to drop and your cortisol levels get to far out of control, we begin a period of overfeeding where we get the immediate benefits of switching to a hypercaloric state again.

Each cycle lasts 30 days and consists of 20 days of bulking and 10 days of drastic cutting. This program is sort of a 3 steps forward 2 steps back type program that will give you a net gain in muscle and a steady loss of fat. Try 3 cycles and watch your body change while your strength skyrockets!

These are the 3 core workouts that should be done on a weekly basis. In between these workouts, feel free to add supporting muscle workouts such as arms, calves, abs ect. Just make sure it does not affect the main workouts.

WORKOUT A

Squats: 3 sets of 5RM, 2 set sof 3 (at 110% of 5RM), 1 Set of 8 (at 70% 5RM)

Bench: 5 sets of 5RM

Bent over rows: 5 sets of 5RM

WORKOUT B

Deadlift: 3 sets of 5RM, 2 sets of 3 (at 110% of 5RM)

Military Press: 5 sets at 5RM (finish w/ push press if necessary)

Clean and Press: 5 sets at 5RM

Lat Pull Downs: 5 sets at 5RM

WORKOUT C

Squats: 2 sets of 5RM, 2 set of 3 (at 110% of 5RM), 3 Sets of 1 (Max)

Bench: 3 sets of 5RM, 2 sets of 3 (at 110% of 5RM), 1 Set of 8 (at 70% 5RM)

Bent over rows: 3 sets of 5RM, 3 sets of 8 (at 80% 5RM)

Well today I begin my hardcore cutting routine.  Here is the Projected Schedule

9:30 - Wake, 30 G Whey Protein (25 mg Ephedra, 200 mg Caffein, and 1000 mg Green Tea Extract)

9:55 - 10g BCAA’s

10:00 - 4.2 Mile Walk

11:15 - 1 Cup Oats, 1 Scoop Muscle Milk (500 mg Sesamin, 1 multi Vitamin, 3000 mg Fishoil)

2:00 - Steak and eggs or (equivelent Protein Meal), Veggies

5:00 - Can of Tuna or (equivelent Protein Meal), Veggies, (500 mg Sesamin, 1 multi Vitamin, 3000 mg Fishoil)

5:00-7:00 - 10 g BCAA’s

7:00 - 30g of Whey, 1 piece of fruit

7:30 - (25 mg Ephedra, 200 mg Caffein, and 1000 mg Green Tea Extract)

8:00 - Workout, 25 g BCAA’s and 25 g Simple Carb Drink

10:15 - Post Workout Shake (40g protein, 40g Carbs)

11:30 - Meat and Brown Rice and Barley or (equivelent Protein and Carb meal), Veggies, (500 mg Sesamin, 1 multi Vitamin, 3000 mg Fishoil)

2:00 AM - Bedtime

WORKOUT A (100% = last Workout C’s 102.5%)

Squats: 5 sets at ramped sets of 5 (60%,70%,80%,90%,100% of 5RM)

Bench: 5 sets of 5RM

Bent over rows: 5 sets of 5RM

WORKOUT B

Squats: 5 sets of 5RM

Deadlift: 3 sets of 5RM, 1 set of 3 (at 105% of 5RM), 1 Set of 8 (at 70% 5RM)

Military Press: 5 sets at 5RM

WORKOUT C

Squats: 3 sets of 5RM, 1 set of 3 (at 105% of 5RM), 1 Set of 8 (at 70% 5RM)

Bench: 3 sets of 5RM, 1 set of 3 (at 105% of 5RM), 1 Set of 8 (at 70% 5RM)

Bent over rows: 3 sets of 5RM, 1 set of 3 (at 105% of 5RM), 1 Set of 8 (at 70% 5RM)

In between these workouts I have days of either resting, or Core Workouts and supporting mucles such as Calves, Pull ups, and additional shouldeer work.  Make sure there is at least a 2 day break between Workout C and restarting A

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