Juan Mourep
Vital 1st Team Regular
Bumped in case you missed it : )
Juan Mourep - 18/9/2016 03:49
Bikini Inspector - 17/9/2016 22:32
Don't spend too much time on me.
You are worth as much time as anyone else, please do not underestimate the task ahead, you've already admitted it's an addiction and I apologise for my tardiness, I've been a bit busy : )
To start recovery I want you to exceed your current cal intake by at least 250 cals every third day for 9 days, after this you increase your current baseline by 100 cals for 9 days and every third day you again have an extra 250 cals for those 9 days, after this increase by 100 cals for 9 days and repeat the 250 and so on, keep an eye on you body fat and let me know what's happening
During this period carry on with your cardio, but please switch to the hiit fat burner of 30 seconds flat out followed by 3 mins at 50% of the max output and repeat for at least 20 mins
Add weight training 3 times per week, no more than that, we don't want to be burning more muscle mass
Please run your sessions in this order, back, chest, arms, shoulders, legs, as you can see you don't hit the whole body in one week, your muscle grows in the rest periods, you need to run a 3 sets of 12 reps cycle, which means that with each exercise you are heading to a weight that you can just manage to do 12 reps on the first set, the weight stays the same for the following 2 sets, aim for 12 reps on the second set, if you can do that with strict form you need to increase the weight next time, if you can reach 12 on the third set give yourself a slap for being lazy : ) rest periods are 30 seconds between sets and 1 min between exercises
You NEED to have a protein shake within 45 mins of finishing your weights session, ignore labels, take between 22g and 25g, this will help repair and rebuild your muscle, I recommend bulkpowders, ask Fear and he will give you a discount code : ) I repeat, this is a need
I don't know what equipment is available to you, so give me some idea and I'll point out the best exercises for you, I'll give you something else to get addicted to : )
Any questions, feel free to PM if you need to
It's time to start a new journey