My One Year Transformation with the Greek God Program – Think. Eat. Lift. The whole reason I became a partner of Kinobody.
Again, the nutrition is really the key to this program. Following the Body Beast Nutrition Plan and hitting the workouts hard, I Pink Shares Gym Selfie, Says She's 'Obese' by 'Regular Standards': 'Stay Off That Scale, Ladies!'. Body Beast Results - Check out my day 90 Body Beast results!
Greek God Program. Luckily I recorded short videos from time to time while following the GGP and I was able to make this transformation video.
Check it out and let me know what you think in the comments. I read and answer everything. In this post I’ll share what I did to achieve these results. Here we go! How the Greek God Program works. The training philosophy of the GGP is very simple: Train for strength on a few key movements and accept muscle growth as a side effect. The logic behind it is much solid than you’d think.
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1900 Calorie Diet P90x Nutrition Plan
Science shows that we cannot train for size. We can either train for strength or endurance and the increased size of our muscles will be. On the other hand if we train with high reps and short rest periods, our muscles will grow to store more glycogen to better cope with future workouts. Here is the key point: the amount of growth you can.
That’s why pump training (or high rep training) only produces a small percentage of the overall muscle growth. How small? The best approximation would be 3. If a guy can bench 1. It doesn’t matter if the first guy trains more, sleeps.
However, we’re not after the bodybuilder look. To get a fitness model/Hollywood actor type body, you only need to get very strong in a medium rep range.
A Fast way to get strong. This is where the Greek God Program shines. It strips away all the unessential and focuses entirely on strength gains on a few key movements: Chest – Incline Bench Press. Back – Weighted Chin- ups / Pull- ups. Shoulders – Standing Press / DB Shoulder Press. Legs – Squats or Sumo Deadlifts.
These are your indicator exercises. The progress you make on them indicates how close you are to your goal physique. Of course you also do assistance exercises to grow your arms, calves, pump up your shoulders, and develop your abs, but the bread and butter of your routine are the indicator exercises.
As we said earlier, strength is so closely linked to muscle development in natural lifters that you can predict how you’ll look based on strength on these movements. For example, if you want to look like the guys below, get to their stats: To produce. The reason for that is because. No other training style allows you to lift as close to your limits as RPT. If you are lifting somewhere between 1.
Or if you try to add reps with the same weight that is also very hard to do because adding a single rep to your top set usually. You must increase the intensity by 1% or less so you can make continuous progress. Nutrition for Muscle Gains with Minimum Fat.
Staying lean while building muscle is essential for looking great year round. The Greek God look is all about proportions and body fat is a HUGE part of that. Your waist must stay slim at all times so your shoulders and back appear much wider and give you a V shaped torso.
Obviously, to be able to. But once you’re lean, gaining muscle with minimum fat requires a well designed nutrition plan. The most important thing is to eat the right surplus of calories. You only need a few hundred calories above maintenance every day to promote lean muscle gains. Remember that nutrition is only permissive to muscle growth, the stimulus comes from getting stronger in the gym.
We know protein synthesis starts to climb 3- 4 hours after training, peaks at the 2. We also know training depletes some muscle glycogen and carbs won.
This will lead to great waist- shoulder proportions and will give you the model type body you’re probably chasing. So the question is: Is your current training program working? If not, I suggest you don’t do that anymore. Give the Greek God Program a try. It has hundreds (if not thousands) of success stories to back- up it’s effectiveness and is also very easy to implement.
I mean, I don’t care how busy you are, you can go the gym 3 days a week for one hour. If you have any question leave a comment below. I appreciate all feedback and I read and answer every comment.
Women: Not Losing Weight on P9. X? After seeing all the discussion on our previous thread P9. X: What Can a Woman Expect?, I thought it would be useful to pull some of the tips out into a separate thread.
The number one complaint seems to be that women aren’t losing significant amounts of weight on P9. X. Let’s be clear: P9. X is not a weightloss program. It is marketed as “Extreme Home Fitness,” not “Extreme Home Weightloss.”?
Do you have fewer than 2. Skip below to my tips for maximizing burning through that weight while on the P9. X program. However, if you have MORE than 2. I suggest you work on getting the fat off BEFORE fine- tuning your physique with P9.
X. Beachbody makes some great programs that ARE intended for significant weightloss, including Slim in 6 and even P9. X’s precursor, Power 9. Men have an easier time burning and building simultaneously, probably because they have enough testosterone to build enough muscle to make a significant impact on their metabolism. Look at it this way, as well: Why kick your ass for 9.
Let me take a step back here and tell you my story: I started my P9. X journey in January/February of last year at 1.
I already ate really well- lots of healthy foods- so Rob and I decided to start the program and see how far we could get on workouts alone. Two months later, he was definitely starting to show some definition and was stoked on his results. I was still 1. 45 and lumpier than ever because whatever fat I had was just getting smooshed by new muscle. After another month, I hit a point where I knew that I needed to get the fat off before I should even concern myself with muscle, so I started swapping out some P9. X workouts with running and cut back to 1. I was able to lose 5 pounds on my own, but then simultaneously fell in love with running and decided that . At that point, I went to a nutritionist who explained to me the concept of Build Mode and Burn Mode, and that I can.
Once I stopped pummeling my body with too- low calories and too- intense workouts, the weight really started to come off nice and easy. Fast forward through the Holidays, more running, another stress fracture (ugh!) and I am starting another modified cycle of P9. X at about 1. 30 pounds with a goal of getting down to about 1. This time, we are following the eating plan, though I am following my own advice (which, I swear, I am getting to in a moment) and modifying Level one to about 1. Bah, not so much.)What?
If you have a significant amount of weight to lose, you need to gently coerce it out of your body, not try to slam it out with a program like P9. X or a super low- cal, high- calorie burn program.
Look for a program like Slim in 6 that combines some resistance training with cardio, keep your calories balanced and around 1. Resting Metabolic Rate calculators to get a good sense for what your daily burn is.) In other words- if you need to get the fat off, do it gently, responsibly, consistently, and come back to P9. X when you are ready to ice your cake. If you DO fall in the category of ! Welcome, here are the rest of my tips: Eating Plan Tips: 1. BUILDING muscle, but too high for BURNING fat (for most people- calculate your resting metabolic rate online if you aren. There is a lot of downtime in workouts and, if you use too high a weight, you might spend most of your workout resting between sets.
Use a weight heavy enough to feel the burn, but light enough that you are moving for most of the workout. With Kenpo X and (shudder) Cardio X. It is all on you to make sure your heartrate is up. I suggest just throwing that one out and going for a run or some other cardio you enjoy. Plyo is a great interval workout, though!
I hope some people will find those tips useful, I.
Body Beast Nutrition Plan . LBM x 1. 0 = Resting Metabolic Rate (RMR)For me, that means 1. Step 3. RMR x . 3 = Caloric Modification for Recovery (CMR)For me, that means 1. Step 4. RMR + CMR = Resting Metabolic Rate Modified for Recovery (RMR2)For me, that means 1.
Step 5. RMR2 + 6. Calorie Intake to Maintain Weight (CIM)For me, that means 2. So that whole calculation gets at how many calories I need to maintain my current weight.
Why You May Need To Exercise Less. This HPA dysfunction/adrenal insufficiency is going on with me right now.
I’m a 3. 3 yo type A personality female. I do everything excessively and obsess about everything. I was overweight my whole life. Diet wasn’t the worst because I’m Greek and ate a typical meditteranean diet, but was still eating grains. Switched from the chronic cardio and lean cuisine eating model to a paleo template and heavy weight training 5 days a week plus sprints at least twice a week.
Dropped carbs to further speed up fat loss (dropped from low 7. Throw in breakfast skipping, excessive coffee – to the tune of a pot of coffee a day at times! About 8 months into this, I lost about 4. And thats when everything started to go wrong. I was already suffering from insomnia, due to my husband’s sleep apnea (due to thyroid issues, now finally resolved), but I was begining to stress out about not being able to sleep to the point that I would be in tears over the thought of not sleeping. Shortly after the “lack of sleep panic attacks” started, I developed gut issues, mainly constipation.
This caused additional stress – I was eating a ton to support my crazy training, but only going once a week. That month (august) I had the heaviest menstrual period of my life and thought I would need to go to the hospital due to blood loss. The next month, I quit smoking after a 1. Even though it was planned, and not smoking was relatively easy as my mind was made up, the stress levels went up yet again.
Another bad menstrual period – in September, and again in October. I had “tried out” training after work for about a month, vs early morning, which I had always done, and didn’t like it. So I thought it would be easy enough to change right back. It didn’t turn out to be so easy and I felt a huge loss of strength that first morning, but kept pushing on anyway. Super regretfully, I also ate gluten goodies a couple times in October – after not eating anything with gluten in over a year.
In the first week of November, my period came a week early and stuck around for 2 weeks. From that point forward I started experiencing the following symptoms. Unless otherwise noted, most continued to get worse until mid February, where they leveled off: Extreme cold sensitivity. Hair lossdry chapped and cracked skinaddicted to salt, where I never even had any in my house beforeextreme abdominal bloating (constipation is mostly resolved though)extreme fatigue – no matter how much I sleep, I wake up exhausted – I’m a lifelong morning personfine hair growth in some spots on my face (where I was pretty hairless before)excessive sweating. I am constantly waking up to pee (but now able to fall right back to sleep)my feet, arms, legs – my whole body – is killing me! Everything feels sore and crackywent through a horrible acne phase for a couple of months, after having great skin since early adulthoodhorrible memory, and unable to think straight. Gained 2. 0 pounds since Sept.
And the kicker – amenorhea. Recently, I stopped training altogether due to exhaustion and weekness. This is the 3rd week (coincidentally, all symptoms stopped getting worse when I stopped training)I increased my meal frequency to include breakfast lunch and dinner, along with snacks after lunch and before bed. I increased my carbs.
I am no longer counting anything, but would guess to be at 1. I am able to fall asleep right away now, although I still wake up 2 times.
I often have a hard time getting to bed at 1. I no longer eat dairy, and nothing processed. Everything I eat is homemade, from scratch.
I eat soup everyday for lunch, made from bone broth I make and freeze regularly. I am eating a wide variety of greens, veggies, and some fruit, and have eliminated my over- consumption of almonds and mac nuts (it was ridiculous)I recently had a lot of bloodwork done, and am fortunate to have a doc who practices functional medicine, and is really open to the idea and treatment of adrenal fatigue.
Most notable on my bloodwork are: I have super low (way below the given ranges for any time of the month) estrogen, progesterone, and pregnenalone. I also have an iron deficiency. Testosterone was on the low end of the given range, as was TSH, free T3, and free T4. Still waiting on the results of my 2. GYN put me on a ten day progesterone test to see if it would trigger my period.
It didn’t. Am a missing anything? My follow up is 2 weeks away. Doc just recomended rest and supplementation (adren- align – high levels of vit.