Tomberryfitness

How to get as lean as possible in 6-8 weeks

FYI… I don’t recommend it for most people!

- I’d multiply my bodyweight in lbs by 10 and that would be my calorie target

- I’d eat 2g protein per 1lb bodyweight to minimise muscle loss

- I’d eat 100g carbs on rest days and 150g on training days and fill the rest of my cals with fats

- I’d make 1 meal plan and eat the exact same meals every single day

- But i’d replace 1 fat source with 1 carb source on training days

- I’d choose my meal timings eg 3 meals 1 snack and I wouldn’t eat anything outside of them

- I’d drink 3-4 litre water per day

- do 10-12k steps per day

- Weight train, 4 days per week

- 30 mins liss training post workout

- 30 mins cardio rest days

- I’d aim for 7+ hours sleep per night

- I’d commit to this for 6-8 weeks, no weekends off

- I’d accept it’s going to be s**t, but it’s only short term

- Do that for 8 weeks and you’ll be unrecognisable

Building muscle is hard…

…But it’s definitely not complicated

Training hard consistently is all well and good, but if you don’t give your body a reason to grow? It won’t

People act like they have the secrets, the hacks

In reality you just need to improve what you’re doing on a consistent basis

And if you’re not doing that you literally don’t need to worry about anything else

Can it get more complicated than this? Sure

Does it need to for 90% of people? No

Team high volume

Does low volume work? Absolutely

On paper is it better? It seems that way

But that’s pretty much where it ends in my actual real life experience

With real life people , not test subjects

Why?

1 - Low volume is ego’s best mate and more people need to drop their ego , not invite it in

2 - Low volume is boring as f for most people, low reps, long rest times, less pump - is that bad for growth? No. Is enjoying your training more important? Yes

3 - Low volume done poorly is a recipe for getting injured (see point 1)

4 - Low volume often forces people to push progression when they probably shouldn’t be , result = chucking the weight around

5 - Low volume has so little room for error , don’t train with enough intensity for a couple of sets? You’ve just ruined your entire workout

Now the low volume crowd will just say “you need to learn to train better” and whilst I agree…

95% of people in gyms aren’t fitness coaches and will likely never care enough to do what it takes to make low volume work properly

This is where coaching people in real life vs reading studies comes into play

I’d rather somebody not train ‘optimally’ and make 90% of the results , than force the to do something because pubmed sad so and make no results at all

Comment PPLU for the split

This is probably one of the best splits for most lads who train 4 days per week

If you want it, it’s yours

5 thing that don’t directly build muscle

Now before anybody cry’s in the comments, I’m not saying these things aren’t important

But they don’t directly build muscle.

Perfect rep range without intensity? Useless.

Eating in a surplus without proper signal for growth (training close to failure)? Fat gain.

The perfect routine without ex*****on? Waste of time.

Being sore the next day? I’m currently sore from doing building a wardrobe. It means nothing.

Great pump? Feels nice - that’s about it.

What you do is far less important than how you do it.

Not building muscle?

9/10 you just don’t train as well as you think you do

Stop worrying about the finer details, they’re not your problem