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Idiots guide to getting ripped

T

Temp

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Idiots guide to getting ripped
By Temp

In order of importance, this is what you do to get ripped.

1)Windsprints. It’s the first thing you do when you get to the gym. If you dont know how to do these, try using the search. After you’ve finished 10 windsprtints, then you get to lift.

2)For training pick one big compound movement and kill it. Squats, Deadlifts, Chins, Bent Rows, Bench, Incline bench…thise are the ones to base things on. Delts and abs alternate EOD. The idea is to go heavy as fuck for a couple of sets of 20, using a weight you can only do for 10. Use rest pause, or whatever you have to do to finish. Then drop the weight by about half and crank out 100 reps. Your going to have to stop, to get water or puke, but just catch your breath, rinse your mouth and keep going.

3)Use tren, var, or winny, as much as you tolerate well. A little test wont kill you either, and for me its necessary with tren.
4)Diet. Don’t eat much. Mainly eat whey shakes, grilled chicken, cold-water fish, veggies, small amounts of flax oil, fish oil, and if your loaded CLA and GLA. I cant afford that shit, but some swear by it.

5)Supplements you should use…Yohimbine HCL, caps or topical. Rotate ephe hcl and clen. ALCAR 3-5g/d. r-ALA before you train, or eat carbs.

6)Don’t be a pussy.

Good Luck.
 
welcome to the board......

windsprints and bodybuilding do not belong in the same sentence IMO......"don't eat much"....that's horrible advice.....you need to eat to maintain muscle...."as much as you tolerate well".....what does tolerate mean?.....I can tolerate 300 gms of winny a day but does that mean I should do it.....I think not......delts and abs eod :confused: that gets you ripped?....bottom line....eating clean and cardio gets you ripped.....you can lift however you want, it really doesn't matter.....
 
............

well he left off.. lots of corn and pushups... so Im doubting this guys expertise.

and what about Tony Little tapes?? Everyone knows those are a must have when it comes to living in the realm of riptitude!
 
gilly6993 said:
welcome to the board......

windsprints and bodybuilding do not belong in the same sentence IMO......"don't eat much"....that's horrible advice.....you need to eat to maintain muscle...."as much as you tolerate well".....what does tolerate mean?.....I can tolerate 300 gms of winny a day but does that mean I should do it.....I think not......delts and abs eod :confused: that gets you ripped?....bottom line....eating clean and cardio gets you ripped.....you can lift however you want, it really doesn't matter.....
Click to expand...

you dont need to eat much to maintain muscle on tren, var or winny.

as much as you can tolerate=when the sides are greater than benefits, it varies from person to person. thats why putting a number to it is a bad idea.

abs days 1,3,5...
shoulders days 2,4,6...

the right training makes the difference between solid ripped, and that soft lean look.
 
I agree 100%, that is a guide that an idiot would follow precontest. Most big guys eat a ton of food when getting shredded, and you might be surprised how many do not do cardio when cutting.

gilly, 300 mg of winny a day might now be enough. Go ahead and go for a gram ed, its a mild compound. LoL
 
BodyByFinaplix said:
I agree 100%, that is a guide that an idiot would follow precontest. Most big guys eat a ton of food when getting shredded, and you might be surprised how many do not do cardio when cutting.

gilly, 300 mg of winny a day might now be enough. Go ahead and go for a gram ed, its a mild compound. LoL
Click to expand...


lol
 
dont be silly, a destroyed liver is an intolerable side.

This isnt intened for competitors, its for recreational narcissists. Not everyone competes.
 
Temp said:


you dont need to eat much to maintain muscle on tren, var or winny.

as much as you can tolerate=when the sides are greater than benefits, it varies from person to person. thats why putting a number to it is a bad idea.

abs days 1,3,5...
shoulders days 2,4,6...

the right training makes the difference between solid ripped, and that soft lean look.
Click to expand...


shoulders every other day......you must not be working shoulders real hard if you can do them every other day.....the right training has very little to do with a solid ripped look......it's diet and cardio (as well as supps and pharmaceuticals).....
 
there's too much BB mythology.

gilly 6993 says:
it's diet and cardio (as well as supps and pharmaceuticals).....
Click to expand...

but BBF says:
you might be surprised how many do not do cardio when cutting.
Click to expand...

Im just putting up what WILL work. Not some T-mag article. I think we need to take the guess work out, as well as the popular dogma. Half the threads on this board deal with people cutting, and most of them get to 10% and quit...because their lifting is overcomplicated, or not flexible. Then they get caught up in the details and everything goes to shit.

temp, post up some pics bro
Click to expand...

soon enuff.
 
If your know about the tony little tapes, then you must know the mister olimpia secret. JANE FONDA WORKOUT TAPES

Thats right, these tapes have been proved to increase mass.
They have a noted effect on the hypothalmic testicular axis, shuting down natural testosterone, and shrinking testes to te size of rasins.
 
it's not mythology, it's trial and error.....what works for one may not work for another but the same principles apply.......diet is key....training is imporatant but overrated IMO.....how many guys bust there ass in the gym but look the same year after year, even when they juice......their diet sucks....you need to eat as much as possible to lose bf and maintain muscle while cutting.....what BBF said holds true but for most of us aerobic cardio is necessary and windsrints are not it.....
 
Temp said:
Idiots guide to getting ripped
By Temp
4)Diet. Don’t eat much. Mainly eat whey shakes, grilled chicken, cold-water fish, veggies, small amounts of flax oil, fish oil, and if your loaded CLA and GLA. I cant afford that shit, but some swear by it.
Click to expand...

Fair enough - eating less will cause loss of muscle.

However, I agree with this part - I think you've got to accept that you'll lose some muscle when cutting, just like you've got to accept putting on a bit of fat when bulking. Just my 0.02
 
wow, don't eat much, that is one of the worst ideas I have ever seen giving on this board :) no offense, I just thought it was freaking hilarious :)
 
I disagree completely with everything in your thread except for #6, and doing windsprints ... but not how you mentioned to do them. Do them on non-training days.
 
4)Diet. Don’t eat much.
Click to expand...

I'm using much as a relative term. If you normally eat 6 x a day, cut it back to four.

Please, enumerate the flaws. Try to avoid myth and dogma, if you can, and tell me specifically why this is so wrong. Science wouldnt be so bad in your argument.
 
Temp said:
Science wouldnt be so bad in your argument.
Click to expand...

Wouldn't be bad in yours either. Lets see some.

and BTW - someone of your status cannot give Karma - so your attempt to hit me back with red resulted in neutral grey K.
 
gilly6993 said:
welcome to the board......

windsprints and bodybuilding do not belong in the same sentence IMO......"don't eat much"....that's horrible advice.....you need to eat to maintain muscle...."as much as you tolerate well".....what does tolerate mean?.....I can tolerate 300 gms of winny a day but does that mean I should do it.....I think not......delts and abs eod :confused: that gets you ripped?....bottom line....eating clean and cardio gets you ripped.....you can lift however you want, it really doesn't matter.....
Click to expand...

Have you seen Fukkenshredded's pics?
 
This post is misleading. The terms “ripped” and “cutting” usually applies to a bodybuilder who is coming off of a bulking cycle, not some fat slob who’s trying to lose weight.

The reality is that a lot of overweight people come to this board and use the terms “cutting” and “ripped” because they think it’s a cool way to fit in while saying what they really need—a way to shed their flabby ass bellies.

So YES. If you are speaking to the fat overweight person, of course; forget about counting calories and muscle wasting. And forget about 6 meals a day. This does not apply to you. Just lose the weight and get lean. THEN worry about building muscle. Believe it or not, building muscle is easy compared to getting lean. If getting lean was that easy, then everybody would be lean and everybody would look like Fukkenshredded.

Conversely, if you a bodybuilder with a few extra pounds looking to get shredded, this is terrible advice.
 
Synpax said:


Wouldn't be bad in yours either. Lets see some.

and BTW - someone of your status cannot give Karma - so your attempt to hit me back with red resulted in neutral grey K.
Click to expand...

I tried to give you good karma. I figured you need it with that attitude.

At least gilly has a point of view.

I dont see whats wrong here. Yes, many of these ideas are from Fukkenshredded. I use them. They work.

People are always asking how to do his style of cutting. Well, there it is in its simplest form...and I get crap. Figures.

If you prefer to train soft, put in as little effort as possible, and never get out of your comfort zone then thats fine. You can do a CKD, no cardio, and be relatively weak.

I prefer to look the look AND be fit. I want cardio endurance AND freaky strength. This is how I got there.

Look like an athlete, or be one.
 
From what Ive seen, cutting is like clay sculpure....only it takes like 100 times longer....start with a block and mold it, form it, and then try gawk at it....art in it's purest form.
 
if you are combining your cardio and lifting sessions do cardio after you lift.. for several reasons.. one you want to have all your energy to lift 2nd after lifting you have used up some of the sugar in your blood and your body has already started burning fat so when you start cardio a greater & of your cals will be burned from fat stores.

dont rely on drugs tren/winny work great for cutting but they are not as "safe" as "safer" compounds like test and any roid can be used for cutting and most non competitors will notice little difference while cutting if blood levels are steady and you do not count bloat

eat more to lose more weight.. #1 rule of cutting the more fequently you can eat the better.. it keeps the metabolism high .. digestion takes a lot of calories..

working shoulders and abs eod makes NO sense unless volume is way low.... that is like 1980's bs IMO.

suppliments have very little to do with cutting.. sorry its true.. the best ones while cutting are ones that will try to reduce catabolism. GPLENISH and good whey products work best for this. as well as supplimenting with EFA's if you diet is lacking..

i also really like full body workouts while cutting.. 2-3 times a week works great for me..

also while cutting a larger % of my cals are taken in b4 and after a workout
 
fouckkenshredded is in his own catagory. i agree he has one the best bodies on the boards, i wanna hear more input/defense from temp as well

fuockkenshredded can you chime in here and apply your own thoughts to this??
 
fcc52611d97361c818706652b32c668e.jpg
 
if you have the balls and the heart eventually you can look like fukkenshredded(pic above)

i dont wanna hear that moanin-in-groanin crap how this is a "bodybuilders" forum yadyadayada.... it takes alot of work to look like that
 
bicepts101 said:
i wounder wha temp's real handle is?
Click to expand...

If you look at his posts carefully, especially those on the second page of this thread, it will become quite obvious.
 
Temp said:
Idiots guide to getting ripped
By Temp

In order of importance, this is what you do to get ripped.

1)Windsprints. It’s the first thing you do when you get to the gym. If you dont know how to do these, try using the search. After you’ve finished 10 windsprtints, then you get to lift.
Click to expand...
I would never do cardio before weights. I live to be able to give 100% in my lifts, and not be burnt from cardio. Also, windsprints are ok, but not good for everyone. Whats wrong with 30mins of a moderate bike ride?

2)For training pick one big compound movement and kill it. Squats, Deadlifts, Chins, Bent Rows, Bench, Incline bench…thise are the ones to base things on. Delts and abs alternate EOD. The idea is to go heavy as fuck for a couple of sets of 20, using a weight you can only do for 10. Use rest pause, or whatever you have to do to finish. Then drop the weight by about half and crank out 100 reps. Your going to have to stop, to get water or puke, but just catch your breath, rinse your mouth and keep going.

You just said go heavy as fuck for sets of 20. Sets of 20 aren't heavy bro. 4-6 is heavy. 20 is light.... 100reps?? Come on bro, you should no better than that. Also doing delts EOD is insane overtraining.... unless you are Arnold, which I doubt.

3)Use tren, var, or winny, as much as you tolerate well. A little test wont kill you either, and for me its necessary with tren.

As much as you can tolerate eh?? Sounds fine, just make sure you have a cell phone handy to dial 911 at any time.

4)Diet. Don’t eat much. Mainly eat whey shakes, grilled chicken, cold-water fish, veggies, small amounts of flax oil, fish oil, and if your loaded CLA and GLA. I cant afford that shit, but some swear by it.

Dont eat much. What, have you gone crazy? I eat about 800 cals less when im cutting than when im bulking. That is hardly any food to cut out, so I obiviously still eat a lot. Also shakes aren't the best source of protien (Except PWO). Whole food choices are much much better.

5)Supplements you should use…Yohimbine HCL, caps or topical. Rotate ephe hcl and clen. ALCAR 3-5g/d. r-ALA before you train, or eat carbs.

Those supps are fine, but not nesecary. Diet is key, its what makes or breaks you, not supps.

6)Don’t be a pussy.

Agreed

Good Luck. Dont eat much. What, have you gone crazy? I eat about 800 cals less when im cutting than when im bulking. That is hardly any food to cut out, so I obiviously still eat a lot. Also shakes aren't the best source of protien (Except PWO). Whole food choices are much much better.
 
why did everyone praise FS's post on AF board, but it is getting eaten alive here.. what this guy posted isn't that much different.. whoever it is. I don't care who it is.. just confused..

b/c everyone worshipped him and windsprints over there. I have been doing them for one week and they are about the hardest thing I have ever done.. I am still doing cardio 20 min. 3-4 times/week but it actually feels like I'm pushing my body to change.. (haha i know what you are thinking "yep the change will be all your muscle is gone")

If I lose all my muscle I'll be sure to post the pix so everyone can see. If I get ripped I'll post those too :)
 
ok going out for tonight.. I'd like to hear some responses to my Q though because I'm actually DOING this training to a certain degree
 
DAMN...what a classy bro!!!!! It's so refreshing to hear someone's humbleness on these boards anymore!!!!

Props FS!!!!

First off, thanks for all the compliments. Sorry I couldn't get here to reply sooner, but this computer crashed.
Secondly, that pic is a scan of a scan, and the resulting graininess seems to actually enhance the appearance of leanness, if that makes any sense.

Thirdly, I don't walk around like that from day to day. I dehydrated for a couple of days before shooting that pic, and in fact I got so dried out that the next day I tore my calf muscle. I'll find a pic of myself at regular hydration and you can see a little bit of a difference.

Stats...hehe...you guys are not gonna believe this most likely, but on that day I was actually weighing in at 169. I am 5-10. I walk around at 175, so you can get an idea of the dryness that way.

Routine for leanness...well, Ulter can give you my staple exercise. Windsprints. Really, there is nothing like windsprints to get your skin to shrinkwrap around the musculature. Additionally, the pumping movement of the arms results in seperation in the delt area. Windsprints rock. I never got below eight percent or so until I started hitting windsprints every time I hit the gym. I swear by them, as most of you know by now.

The gear...you will be suprised to learn that I was actually clean (more or less) right then, which was this last month. I have entered into my third week of tren again. Clean is a relative term. I had finished a short cycle of tren about a month prior to then, as well. Ulter turned me on to tren about, what...eight, nine months ago Ulter? Something like that. The lined look of my musculature is more a result of intensity in the gym coupled with heavy heavy HEAVY winny use. I got the grainy look in about a year, after practically living on winstrol and clen and ecstasy. It is a combination I would not recommend to anyone anywhere, and for me it resulted in hepatitis. After losing about twenty pounds and all my strength, I revisited my approach to drugs altogether. Over the past year my posts have eluded to my personal approach and how it evolved. The bottom line is this...you will get out what you put in.

Now, about getting bigger...I have given it some thought from time to time, but right now I look pretty normal in clothes, and I like that. For me, it is all about a hard, quality look rather than size. When I was bigger, everything was about display. Now, my physique is hidden and therefore does not impose itself on my day to day relations with other people. And you all know what I am talking about, eh? Anyway, I prefer the thin look for the time being.

Again, thanks for the compliments and believe me when I tell you that I stand in front of the mirror and bitch and moan and obsess, and if you don't think so, there are those here who have seen it.

This board is a great place to share these things, and my hat is off to Ulter, and I can honestly say that deca played no role whatsoever in developing my physique...HAHAHAHHAHAHA!

Thanks again, friends.
Click to expand...

Honesty and CLASS!
 
and the other big part of the post.. the one that is very similar to what Temp just posted here a few days ago....
_____________________________

Originally posted by FS on AF Board:
I hit windsprints about four times a week, which is to say every time I get to the gym. If it is on the precor (and it usually is) then I set it on manual, level 15, and start out at 60 speed. After five minutes I rev up to 75 speed for sixty seconds, then back to 55 for sixty seconds, then up to 80 for sixty seconds, then back down to 50-55 until I have my breath (about 2-4 min) then I get my mind right and bust it up to 100 speed, which is where it starts to blink. I keep it there for as long as I can, maybe 20-30 seconds. Then back to 50 until I get my breath, then back up to 100 speed again, and just getting it there wears me out, so I immediately slow down again to 60, where I feel like quitting. Hovwever, this is where I usually remind myself that if I reward my body for whining it will no doubt whine louder next time, so I finish out with a burst to 110, without holding it there for any length of time. Back down to 60, then to 50, then out. The whole thing takes between 20-30 min depending on how motivated I am that day. At times my heart rate will approach 200 bpm, but it quickly abates to around 170, which is where I try to hold it for the duration. Next, I hit the sauna until I crack a sweat.
Just kidding.

Next I step to the weights, where I always begin with a set of pull ups. I can do quite a few.

If its leg day, I hit hacks for reps of 30 or so with 2 plates on each side. When I cant do any more (usually 4-5 sets) I strip a wheel and do 100 reps, any way that I can get them. I usually have to take several breathers, but I finish the set out without ever racking the weight. On to hamstring curls for sets of 30, until I can't do any more, then once again, then I'm done. End of workout. NOW I hit the sauna until I'm rested and I'm outta there.

If its chest day (maybe once every 10 days, I'm not really militant about which day is which) then I will hit flat bench with 225 for as many reps as possible. With fina, I'll get 18-20 reps. Without, I get 15-17 before locking up.
Then I rest for at least 5 min and hit another set just like it. I rest and get a spotter and do a drop set, starting with 275, and strip down to 135 incrementally where I rep out, only by then repping out is usually about 3-4 reps.
Sauna and out.

Back day, I rely heavily on pull ups and bent over rows. I can do pull-ups like a cyborg and I get 200 any way I can, in however many sets it takes. It rarely takes me more than 10-11 sets. First set I always get 40 at least. Bent over rows are either with a T-bar and 3 wheels with sets to failure or a straight bar with 185 and sets to failure. Sauna and home.

For shoulders and abs I am less structured insofar as I do not really rotate days, but just hit them whenever I think I should, which is about every other visit. Shoulders are always lateral raises with 30lb dumbells to failure for lots of sets. Abs are always weighted crunches to failure for lots of sets. Also, that wheel is a great ab exercise. Hurts like hell and gets me really knotty in the solar plexus.
Sauna and home.

There's the core. I will punctuate those exercises with my long walks (a walk with 50 pounders for a good distance) and similar exercises that I have posted over the past year. I am not really regimented insofar as I am not bound by any particular exercise, but I am very disciplined in the sense that I will get the sets finished, regardless. If I start an exercise, I finish it, no matter what. If I get on the precor, I never ever quit before my time is up. If I set it for 15 min, then I finish. If I set it for 60 min, I finish. I never quit without finishing what I start, ever. This leads me to some bizarre workout habits. Sometimes my workout lasts 20 min, sometimes 2 hours. There are a couple folks on this board who have worked out with me. They will tell you that what I stress most is that concept: FINISH WHAT YOU START. FINISH IT.

When I get tired I remind myself that there is something that separates me from others, and that something is my willingness to finish the fucking exercise and stop being such a pussy. Whine all I like, huff and puff, vomit, whatever...just finish the exercise. FINISH IT.

As far as diet goes...

Like I said, I work out hard in the gym...

I hope this sheds some light on the way that I approach the whole thing. The gym is a microcosm of everything else. Its is interesting how I can draw correlations between workout habits and everything else.

Very interesting when I really think it over.

We are very fortunate to be able to work out at all, folks.

BUST YOUR ASS WHILE YOU CAN.

Peace.
 
yep.. that's my only concern.. I'm not on X or Winny..

only thing I have to save my muscles are GPlenish and protein.. we'll see...
 
benevolent anarchist said:
This post is misleading. The terms “ripped” and “cutting” usually applies to a bodybuilder who is coming off of a bulking cycle, not some fat slob who’s trying to lose weight.

The reality is that a lot of overweight people come to this board and use the terms “cutting” and “ripped” because they think it’s a cool way to fit in while saying what they really need—a way to shed their flabby ass bellies.
Click to expand...

Well said.

This thread should be called ...

"An Idiot's Guide to Training Like an Idiot".
 
so where exactly does FS tell us to eat less? furthermore, he clearly advises against too much winny, clen and ecstasy.
i don't know abt the windsprints- never did them but i agree with the compound movements (done at low vol though) and the 6th point.
 
EF Anton said:


If you look at his posts carefully, especially those on the second page of this thread, it will become quite obvious.
Click to expand...

if i'm right abt who u think it is- well i'd say no it isn't him. that guy hasn't been seen here for ages and he does not recommend cardio. i wonder who temp really is though.
 
today i did another bout of this..i have not sweat this much in about a year..however its a good thing cause im in a better mood
 
How about this for advice?

1. Eat at least 6 meals a day. With roughly 1.5g/lb protein, 1g/lb copmlex carbohydrates and 25-50g unsturated fats total per day.

2. Do not overtrain, nor undertrain. Train each body part once per week, 8-12 sets per part.

3.Do cardio on non-training days, if you do cadrio on training days, seperate cardio from training by a few hours.

4.Get plenty of rest, dont party and log your food intake and weight training as well as measurements.
 
way too much generalization in the original post, I'd say this advice should NOT be heeded for the most part.
 
You wanna get shredded to the gills????



Don't eat a fing thing....sew your mouth closed except for a hole to breath and a place to insert a straw............drink a ton of water.........do cardio daily, take some clen and t-rex............
 
now you guys are saying fukkenshredded doesnt deserve props because his methods are unorthidox? im speechless... dont worry guys im sure you will look like ronnie coleman(puke) because your so by the book and you eat every 3.65 hours and drinik 1.73 gallons of water and eat 785grams of protien and inject 2.1 g of test 1.5 grams of eq 1gram of deca 200mg dbol....
 
its his training/nutrition habits taht are being picked apart. just re-read some of the posts and you will see.
no wonder he doesnt post here anymore. alot of HATERS
 
wow..that was a really good thread over on AF. i like his way of training. i dont agree with his drug use but he knows he made a mistake
 
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