Shadow

[OMEGA]

Give us an example of your split, the one that got you the results in the Avatar

thanks

also on or off?

 

[The Shadow]

Give us an example of your split, the one that got you the results in the Avatar

thanks

also on or off?

One bodypart per day - 5 days out of 7.

9-12 sets for smaller bodyparts - 12-15 for larger ones

Failure on the last set of each exercise - 3-4 exercises per bodypart

Diet was 40p/30c/30f at 11-12x bodyweight

zero cardio - simply 15 minutes of brisk walking as a warm-up for each weight session.

started in Late Feb on the plan - peaked around my birthday which is in June.

Only supplements used were:

Multi vitamin
Whey protein
Glutamine
Yohimburn
Fat burner - Cardio Breeze/Trex
2 weels of clen - could not tolerate the sides even with taurine supplementation
Tribulus
Zinc Stack
Melatonin

 

[Gambino]

props to shadow, the most humble ef meathead

 

[OMEGA]

thanks bro

 

[Pamela]

Good Job!!

 

[OMEGA]

Shadow that gives me hope I warm up with weights, but now finish with ONLy 15 minuts of the stepper.

I really want to get cut without excessive cardio
just to see if it can be done with a endomorph

 

[The Shadow]

I guess I look at it like this:

Fat loss or gain is dictated by the ratio of calories ingested and the calories burned.

If 2500 cals are required to maintain weight and we are looking at a possible fat loss scenario, which makes more sense:


1 - Eating a super tight diet and allowing the diet and weights to create the calorie defecit

2 - Eating more cals and then trying to burn them off??


I see a LOT of folks doing 45 minutes PER DAY of cardio to drop fat


folks - if that is "you", then "you" need a tighter diet


Excess cardio ramps cortisol wich literally eats muscle......

 

[alien amp pharm]

Shadow has good DNA in him













i.e. - he swallows

 

[OMEGA]

I guess I look at it like this:

Fat loss or gain is dictated by the ratio of calories ingested and the calories burned.

If 2500 cals are required to maintain weight and we are looking at a possible fat loss scenario, which makes more sense:


1 - Eating a super tight diet and allowing the diet and weights to create the calorie defecit

2 - Eating more cals and then trying to burn them off??


I see a LOT of folks doing 45 minutes PER DAY of cardio to drop fat


folks - if that is "you", then "you" need a tighter diet


Excess cardio ramps cortisol wich literally eats muscle......

EXCELLENT POST thankyou


hope I can do it

 

[UA_Iron]

I agree completely about the cleaning up the diet part versus more cardio. Even when I was powerwalking an hour a day it was a lot harder for me to gain muscle (I had to book it to class all the time).

Were you avoiding dairy products in your diet?

 

[AAP]

Shadow has good DNA in him













i.e. - he swallows

Yeah, he can thank me for that.

 

[The Shadow]

I agree completely about the cleaning up the diet part versus more cardio. Even when I was powerwalking an hour a day it was a lot harder for me to gain muscle (I had to book it to class all the time).

Were you avoiding dairy products in your diet?

No.

I used skim milk for my Whey shakes and certainly used cheeses etc.

I think some folks DO have problems with milk that range from simple water retention to severe allergies.

 

[The Shadow]

EXCELLENT POST thankyou


hope I can do it

Its all about expectation.


Dieting, for me, is SO much easier when you dont have the cardio thing hanging around your neck.

Give it an honest try and see what happens

 

[alien amp pharm]

Its all about expectation.


Dieting, for me, is SO much easier when you dont have the cardio thing hanging around your neck.

Give it an honest try and see what happens

I agree that diet is the easier route than cardio.

I remember when I was cutting I'd diet with good tasting foods, but only do cardio at random times to compliment the dieting.

I didn't do this set 45 minutes every other day stuff....just whenever I felt like it.

 

[OMEGA]

Its all about expectation.


Dieting, for me, is SO much easier when you dont have the cardio thing hanging around your neck.

Give it an honest try and see what happens

Thanks bro
when I get my new EF handle I will do a log
please chiime in any time,

I WILL do it.........


I seem to be very sensitive to moderate to high fat diets, so my fat intake will have to be lower