Getting Stronger // Wookie Method

[FellowshipOfTheRon]

y u no follow program brah

[GyzzBrah]

Yo guys I need to cut pretty urgent over the next few months never really done a proper one before so might need some good advice (let the gymnation knowledge shine). 

Basically need to eat enough to grow bigger and get stronger but tone down which shouldnt be too hard since im fat as f*ck with moobs and a belly but you wont notice if im wearing a shirt.

Also if you guys wanna help with my diet etc It shouldnt be too hard to make or prepare for example I maybe have less than 45 mins if anything everyday to prepare and should be something easy probably. 

Gonna try atleast 4-6 servings of whey everyday so thats 150g protein so meat non issue I guess. 

 

I dont eat a whole lot but my current diet is like this

breakfast: 2x toast and jam

morning tea (at school): whey or nothing (ritalin haps)

lunch: 150g approx rice

Afternoon tea: junk food ie noodles etc + another shake

gym if can be fucked

dinner: depends on mum sometimes huge bowl pasta etc or something else, otherwise a portion of rice and vegetarian curry but sometimes meat.

 

Putting that down to I think 2000 cals. Keep in mind I get fat eating like this.

 

88kg's gym weight

[Realtalk]

Protein with every meal and try being "fucked" to go to the gym or do some form of exercise it's abit of a long shot but it might just help.

[GyzzBrah]

Protein with every meal and try being "fucked" to go to the gym or do some form of exercise it's abit of a long shot but it might just help.

 

Yeah well Im exaggerating with the fucked part.

Read your other edit, not really looking for a full diet plan just yet bro just small help and advice along the way but your honestly a really good source of advice and help here.

Considering the urgency of the situation Im pretty much ready to follow anything and Ill value it because its all Im gonna get from now on so I can value that.

Gonna log meals here everyday so hopfuelly get feedback on that too

[FellowshipOfTheRon]

Yo guys I need to cut pretty urgent over the next few months never really done a proper one before so might need some good advice (let the gymnation knowledge shine). 

Basically need to eat enough to grow bigger and get stronger but tone down which shouldnt be too hard since im fat as f*ck with moobs and a belly but you wont notice if im wearing a shirt.

Also if you guys wanna help with my diet etc It shouldnt be too hard to make or prepare for example I maybe have less than 45 mins if anything everyday to prepare and should be something easy probably. 

Gonna try atleast 4-6 servings of whey everyday so thats 150g protein so meat non issue I guess. 

 

I dont eat a whole lot but my current diet is like this

breakfast: 2x toast and jam

morning tea (at school): whey or nothing (ritalin haps)

lunch: 150g approx rice

Afternoon tea: junk food ie noodles etc + another shake

gym if can be fucked

dinner: depends on mum sometimes huge bowl pasta etc or something else, otherwise a portion of rice and vegetarian curry but sometimes meat.

 

Putting that down to I think 2000 cals. Keep in mind I get fat eating like this.

 

88kg's gym weight

at 88kg you get fat on that?? ? what in the actual fk bro  i eat more than that in single meals and even then its not considered much for 60kilos there are times when lose weight like this . your metabolisms broken (or is it mine)  ? lol

[FellowshipOfTheRon]

btw myfitnesspal.com , very helpful resource. use it to track your cals. pain in the ass but do it for a week or so to figure out how many cals you actually getting in. this means measuring stuff, do it and don't guess it will help you get used to servings enough so that eventually you wont really have to measure out and just easily guesstimate your intake

[tyreguy]

Cmon bro

[GyzzBrah]

btw myfitnesspal.com , very helpful resource. use it to track your cals. pain in the ass but do it for a week or so to figure out how many cals you actually getting in. this means measuring stuff, do it and don't guess it will help you get used to servings enough so that eventually you wont really have to measure out and just easily guesstimate your intake

 

I have it but dropped phone in toilet a week ago

[Leeroid]

DNP

[Leeroid]

Na jks what is the reason you need to cut? Planning some kind of mass murder or terrorist act and wanna look good for TV? Haha jk brah. Considering the amount you post here and your intelligence level I thought your diet would've been a lot better.

[maccaz]

Also no wonder you struggle with programming designed to be manageable with diet like that.haha noodles are not ideal for pre work out m8

[Realtalk]

Ok mate. My approach to nutrition isn't very scientific and it doesn't need to be. It works. Since when did nutrition become fucking quantum physics. I see all these clowns talking about diet and shit. Let me start by saying it's not just about calories don't even count fucking calories at your age and level you just don't need to. I always say what good is counting calories when all your protein calories are coming from shit soy sources and your carbs are processed and sugary... The calories don't mean shit 2000 or 4000 it's all worthless shit. This is why bikini competitors look like shit they get their protein from protein powder mudcake and chocolate bars. f*ck sakes crossfitters know less about nutrition, are leaner than them, natty and they eat all fucking day long! I'm not saying disregard calories completely but if you're sensible then you don't need to count. iv never counted a calorie in my life. Iv never been under 5% bodyfat in my life either though... But is that your goal? No it's not, so why get stuck on it. We seem to be obsessed with counting calories and disregarding micronutrients and meal timing and giving out "personalised" cookie cutter meal plans for $39.99. Sometimes I go on facebook and just nut out at cunts and get blocked from their page cause they are so stupid and the preech BS. It's an uphill battle tryna make people see sense. Makes me rage, honestly.

Simple plan for u...

Do some shit when u wake up, star jumps, burpees, go for a run round the block a few times not asking you to run a marathon just get active start 15 min and grow it each day. If I tell you to do 45 min cardio 3 times a week... You won't do it so get up, then do something active start your day on a positive so you have achieved something as soon as you wake up and it'll set u up for the rest of the day. Don't worry bout fasted or fed or liss or hiit. Just do it.

Breakfast weetbix, small milk, no sugar. Whey or eggs. Don't eat jam don't eat bread. You probably eat shit white bread so ditch bread.

Morning tea have some fruit and a protein shake

Lunch add some meat to your rice. Who just eats rice by itself!!!??? Not even Tom Lee does dat lol.

Afternoon tea bro no noodles no junk food workout an alternative have another breakfast so same meal 1. You want some carbs and protein before you train. Good carbs not sugary shit so you can get through your session and cane it.

Then train

Then dinner u live at home so just ask mum to add more meat. She knows all bout extra meat looool

Yes that's a lot of whey you might so say. But if you don't have money then whey is cheapest and also most convenient for student. If you can be bothered then tuna canned, chop chop canned or if you have even more enthusiasm then cooked meats to replace my whey suggestions.

DRINK ONLY WATER. This is a massive one will be a game changer!

[Realtalk]

Do something basic and fool proof so you can't f*ck it up and you can't fail. Then on the weekends have them off weight but go for a run or a walk and eat some shut food in moderation keep yourself sane. Moderation and common sense bro your a smart guy just put your intelligence to good use rather than debating boit immigrants lol

[GyzzBrah]

Thanks bro that helps a lot.

[Realtalk]

All g cuz

[maccaz]

tom u should have let me post that yarn so i get potm then send you the prize cos doubt mod can win?

lol

good advice

only drink water is a big one i learnt early that works

[Realtalk]

tom u should have let me post that yarn so i get potm then send you the prize cos doubt mod can win?

lol

good advice

only drink water is a big one i learnt early that works

Too much profanity for POTM bro I wouldn't choose it lol.

[shatterr]

Realtalk I agree with everything you say in terms of diet plans etc, but what do you think about diet drinks? My gut instinct tells me to not have them anyway but some guys claim you can drink a decent amount of daily and not affect body composition? 

[Realtalk]

Realtalk I agree with everything you say in terms of diet plans etc, but what do you think about diet drinks? My gut instinct tells me to not have them anyway but some guys claim you can drink a decent amount of daily and not affect body composition?

moderation bro. I don't think drinking 1.5L of coke zero a day is moderate. Put it this way... the more diet drinks you are consuming then the less water you are consuming. And I know some people say diet drinks contain water but no, just no. Lol. I drink these drinks but I'm not trying to loose bodyfat. All I was saying that if you want to loose body fat, cutting all drinks and only drinking water is probably a good start, a small, simple, effortless change to make and will work. I wouldn't include diet drinks in that. People need to drink more water in general.

[shatterr]

Yeah and I personally dont understand some of the people who drink 2+ litres of soda a day, diet or sugar :s forcing myself to drink 4 - 5 liters of water a day seems to curb the craving for them anyway

[GyzzBrah]

Today:

 

Squats

60 x 5, 5

80 x 3

90 - 3x3

 

SLDL (rpe 10)

60 x 12

80 x 10

100 x 10

100 x 10

100 x 3 lol

 

Curls

30 x 10, 7, 7, 5

 

rip hamstrings.

[maccaz]

you just decide on the day what training you gonna do now?

allg if thats whats gonna be sustainable for now!

goals for this year?

[GyzzBrah]

you just decide on the day what training you gonna do now?

allg if thats whats gonna be sustainable for now!

goals for this year?

 

Day 1: Squats (more volume)

Day 2: Deadlifts (3x3) + Bench

Day 3: Squats 3x3

Day 4: Chest day

Day 5: Front squats + ohp

 

Just wrote the main movements but also do bodybuilding work after.

 

Just doing this making gains, pretty flexible and sustainable and fun yeah. Goals are in my signature. Good luck for comp.

[maccaz]

Day 1: Squats (more volume)

Day 2: Deadlifts (3x3) + Bench

Day 3: Squats 3x3

Day 4: Chest day

Day 5: Front squats + ohp

Just wrote the main movements but also do bodybuilding work after.

Just doing this making gains, pretty flexible and sustainable and fun yeah. Goals are in my signature. Good luck for comp.

Mean stick to it will be good. Doesnt matter what youre doing as long as you do it consistently for a while.

Shot

[GyzzBrah]

Yesterday

 

Bench

60 x 10, 10, 7, 8, 5

 

Incline

26 x 7, 5, 2 lol

 

Lat pulldowns

76 x 8, 10

80 x 5

 

Machine rows

77 x 8, 8, 8 

87 x 5

 

Machine flies

60 x 10, 8, 5 etc

 

few curls etc