Has anybody gotten in great shape in 30 days? Or a body recomposition?

[KidJSoul]

What do you weigh and how much are you trying to lose?

Have you ever hit the 10-13% bf mark before?


I've lost 10 lbs in one week on 2 separate occasions.

Some of yall gotta start posting reciepts to all the claims you be making. This is why I say people should be posting in the gym section instead if they want real advice.

OP it hards to give you any real advice without knowing your stats. You say you're cutting right now, how many cals are you taking in? How long have you've been cutting for? You might need to aim for getting in good shape instead of aiming for a physique like a pro athlete.

5'10, 215. Right now I'm eating about 1700 a day

At one point I was around 15% body fat but was looking skinny fat despite lifting and having some muscle

 

[KidJSoul]

I keep telling y'all to do the Super Saiyan challenge. That stuff got me right within 5 weeks. (I was eating right for the most part at the same time tho)

Y'all brehs need to quit trippin and get on it, man

Here's day 1. All of it is on YouTube

nikka? I gotta do a 3 hr workout each day?

 

[KidJSoul]

Strict keto, intermittent fasting 18:6 or 16:8, lift weights 5-6 days a week. Thank me later

I can't function well when I go too long without food

My mind/body is sensitive like that

 

[KidJSoul]

Jump rope

You see, I would jump rope for like 25-30 minutes (burning like 500 cal), but I just look fat and less muscular the next day even though I get enough protein

 

[KidJSoul]

Do HIIT. 20 minutes in the morning, 20 minutes at night. M-F. Rest on the weekends (or any two days, even if non consecutive)

And, more importantly, adjust your diet appropriately.

I've lost 10 lbs in one week on 2 separate occasions.


I kept my cals between 1500-2000 and I worked out in the morning and evening for 7 days straight.

Morning:

Battle ropes for 2 16 minute splits (total 32 minutes)
Pull exercises
10 minute battle ropes again


Evening
40 minutes airdyne bike
Push exercises

Mike Rashid barbell complex and dumblex complex routines and his cardio that involve resistance training exercise bunch on his YouTube


You burn fat because if the sustained high heart rate and muscle building/ maintenance and the cardio factor is there also.


And do super sets

2 a days, eh? That sounds interesting

How do you guys deal with rest? I see articles recommend 48-72 hours between lifts, but then I see others talking about working out the muscles everyday and I am all fukked up over that

 

[Astroslik]

What were you doing the entire pandemic OP? I’ve noticed an uptick of posts where brehs are last minute rushing to get in shape for the summer.

 

[prime]

Strict keto, intermittent fasting 18:6 or 16:8, lift weights 5-6 days a week. Thank me later

Yeah I’m back on my super strict diet,fasting 16:8,drinking a lot of water,lifting weights and doing insanity max 30 my body changed quick as hell I was eating all of my kids snacks and stopping at fast food places during my lunch breaks

 

[skylove4]

Yes, if you are extremely strict with your diet & workout regime.

Weeks before summer I always see women die on cardio machines. One time I saw a woman run the treadmill for 1hr 30 mins straight & over 1000 calories burnt. I bet she was flying out for a vacation soon


This cac from my work runs charity marathons, he sometimes loses 20 pounds in a weekend from running a marathon 20 mile marathon

that’s all water weight he will drink it back within a day

 

[Neo. The Only. The One.]

nikka? I gotta do a 3 hr workout each day?

nah

I do an hr MAYBE an hr and a half if I have time. But 9 times out of 10, I'm done after an hr.

That nikka Broly work out for like 5 or 6 hrs every day. I can't do that but just keeping up with him for an hr will get you right.

 

[KidJSoul]

What were you doing the entire pandemic OP? I’ve noticed an uptick of posts where brehs are last minute rushing to get in shape for the summer.

I lost weight, had a poor bulk and I don't sleep well so my gains were limited

 

[KidJSoul]

nah

I do an hr MAYBE an hr and a half if I have time. But 9 times out of 10, I'm done after an hr.

That nikka Broly work out for like 5 or 6 hrs every day. I can't do that but just keeping up with him for an hr will get you right.

1 hour everyday?

 

[( )-___-)]

Yes, Running will get you where you need to be I suggest 5 miles (2.5 up 2.5 back) you can walk some but you want to go hard for a long period during the run. Also trust the progression. With that and a diet of water, fish, spinach etc. You'll see a huge difference in 4 weeks.

 

[Neo. The Only. The One.]

1 hour everyday?

That's what I did.

 

[Kyle C. Barker]

2 a days, eh? That sounds interesting

How do you guys deal with rest? I see articles recommend 48-72 hours between lifts, but then I see others talking about working out the muscles everyday and I am all fukked up over that

I have to take a week off of work to do the routine I was talking about . It's a lot easier to get sleep when I'm in monk mode like that. Also there's no way I could keep that up for a month because I know i would get injured



I original said it was a 7 day program but it's really a 10-11 day program.

Friday
Saturday
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Monday - back to work

 

[Asicz]

@KidJSoulP I looked at different fitness workers cite different research.
I came away with weight training one one day and cardio on off days or activate rest( walking)

The routines/programs on T Nation frequently show weights on 2 or 3 or days of the week and cardio/active rest on off days and a day of rest.
Tailor to your age and other factors like nutriotion amd overall work load(school/ employment/family)

I just think it is hard to overtrain to the point that it is detrimental (yall nikkas aint Kobe or Serena yall aint getting at it like that)