Mate. You’re not fluffy
Embrace it like you’re doing and you’ll be a lean 100 kg down the road.
Mate. You’re not fluffy
Embrace it like you’re doing and you’ll be a lean 100 kg down the road.
Haha I guess that’s true. Just relative to how I’ve always been it feels that way. But that’s the curse of the lean guy who wants to get big. Such a mind fuck haha
The majority of my meals, like 80-90% has been based on the vertical diet. It’s super easy and basically stan has given the full diet away for free. I eat a lot of rice, probably 4-5 cups a day.
Either monster mash or steaks and rice. Mostly three coloured peppers with the mash and zuchini, kale and spinach with the steak. Eggs in the morning with side yoghurt. Bit of OJ, fruit for snacks.
Easy meal prep, pretty cheap top
For what it’s worth, I found a free copy of his ebook and I can confirm its more or less useless if you’ve seen his seminars/podcasts/rants/talks/posts. The only thing the ebook has going is a free training plan which is kinda shitty IMO and links to lots of studies.
It does also have a couple of sample meal plans, but honestly the Vertical Diet is so easy you’d need to be a complete spoon-feeder to need it.
I have no idea why he charges $100 USD for information he’s already given and is continuing to give out for free.
Well people keep buying it lol
I guess it’s one of those things, give the people free content but they’re always going to want to be told exactly how to do it. Alpha gives away free programs all the time, so does defranco, westside post their workouts, 531 is just some simple percentages at heart, but people just want their hand held most of the time
Starting to adjust to the volume and rhythm of machines. Still find the Smith machine really difficult
Woke up late so did arms today and will do legs tomorrow, as this is a much easier session to bang out
I have no idea how ill handle 2x leg sessions a week. Oh well. Last intense leg session for this round I think.
Just reading that made me tired. Nice work
Yeah every part of my legs ache haha. It’s like a roadmap of pain
Made me smile man.
Your legs must hate you.
Are you still alive?
Did you go walkabout
Hahaha yeah man way out bush
Hectic last few weeks with life. And I also had a good chat a few weeks ago with an ex star force captain. We were talking about how they pay attention to stand out recruits, even during testing, so I have modified my goals as Hypertrophy is cool and all, but if my conditioning suffers prior to me academy fitness test then what’s the point. So I’ve been doing defranco built like a bad ass, with a second lower body day, so 4 days per week, conditioning each day and additional longer cardio or boxing. I hate using the word beast, but I want to be able to make an impact from the get go
Best of luck mate, hope it goes well
I like the idea of being a beast in terms of conditioning but I actually cringe when I think about the work required to get there.
So today was
Yesterday was lots of pulling, some pushing, lots of abs, a couple curls then a bastard ab circuit and then 100 pushups for time. Also did a bb complex at the end as I missed it Monday.
Today
Sumo deads, 6x170, 4x185, 2x200 felt so good
Standing vert jumps 4x5
Superset
Kb swings & ab ball rollouts
Was meant to do lunges and a 1 mile run but ran out of time, will have to be tomorrow or tonight