At the end of the day what most people lack is the proper motivation. The reason we’re doing this is not only for us, but for you as well. Try and surround yourself with positive people and if that’s not possible, then rely on yourself for a strong positive mindset. At the end of the day you’re going to get in shape from busting your ass consistently day in and day out. Don’t count on creatine, glutamine or the latest fad supplement to get you through this. This is not only a good way to get your cardio out of the way, but also to jumpstart your day and have a little time to yourself. If that’s not possible, we do 30 minutes of light cardio first thing in the morning upon waking up. Incline is at elevation 10 and speed is at 3.5mph. Eat less calories, lose weight.ĭepending on your current physique, you may not require cardio, but if you do, here is our typical cardio routine: we usually do between 30-45 minutes on the treadmill immediately following the workout. Remember: eat more calories, gain weight.
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Everyone is slightly different so use those two calculators above and take a look at your current eating schedule to get a good idea of what tweaks you can make you don’t need to follow our maintaining and bulking plans exactly as they’re written feel free to modify them as you see fit.
In instances when we’ve gotten busy and fallen off the wagon a bit, we jumped right back into the 2,500-3,000 calorie range and were up and running again in no time. Here is a sample of what our daily eating routine looks like and here is a sample of our bulking diet. We typically consume around 2,500-3,000 calories a day in order to maintain our physiques. To give you an example we are both 6’2″ inches tall and between 210-220 pounds. For us, it’s invaluable.Īlso, if you’re not sure of how much calories you should be consuming, please check out these two links: This will make your life a lot easier when your in the middle of a busy week and your food is already prepared and good to go. Some essential items are a Slow Cooker or cheap BBQ and plenty of storage containers for your pre-cooked food. In order to save ourselves lots of time, we usually take a few hours every Sunday to do our shopping and prepare our food for the week. For an idea of what we typically consume, check out our Eating on a Budget videos. Sure, you could do our 12 week program and see decent results while not tracking your daily eating, but by taking the time to get your food schedule in order you will see amazing results by the end of the 12 weeks. These pictures are going to be very important because they will serve as inspiration and also give you a good idea of where you started out at. Don’t bother sticking your gut out and slouching like you typically see in supplement advertising you’re going to want to look how you normally look day to day when taking the pictures. Take them in a well lit room first thing in the morning where your whole body is visible and try to stand upright. In order to track your progress, it’s essential that you begin the program by taking three pictures of yourself from three different angles: front, side & back.
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