Over the course of the past year I have been a regular here and then a stranger. I was a fitness guru first semester of school, and left at my all-time thinnest at probably 15% body fat. Right now I am about 20 pounds heavier. I intended to bulk second semester, and I started to and it went well. That went on for about 3 weeks, then I became too caught up with school to work out, yet the disgusting amount of food consumed continued. So I have decided to get back in it for the rest of summer until school begins. I intend over the next 6 months to be able to do this entire workout.

Week 1-3
Mon-Fri: 5 minutes of meditation and relaxation. 5 minutes of visualization. 5 minutes of stretching.
During these 5 minutes you can put on some of your favorite music to get pumped up, and just sit and relax and think about what you want to accomplish. For the 5 minutes of visualization, I don't really need to go into the many benefits visualization has given to thousands of top executives, bodybuilders, and people all over the world, but it works. During this time you should be thinking about what you want to look like, what you will be doing and see yourself achieving everything you want to in any area of you life.
"Important, all exercises should be attempted consecutively" If you wish to transform your body, you must perform these exercises consecutively and not stop."
100 sit-ups(Remember to contract the abs)
50 push-ups
30 pull-ups (If you don't have access to a pull-up bar, do 100 pushups instead)
(You'll have to do these in sets probably with small breaks) 15 fingertip pushups
100 body squats (This is a squat performed with no weight but the body) 1 mile of jogging

Sat-Sun
10 minutes of stretching
20 pushups
20 body squats
20 pull ups

Week 4-9
Mon-Fri
5 minutes of meditation and relaxation. 5 minutes of visualization. 5 minutes of stretching.

200 sit-ups
100 push-ups
20 fingertip push-ups
65 pull-ups(If you don't have the pull-up bar, do 150 pushups instead)
(You'll have to do these in sets probably with small breaks)
200 body squats
2 miles of jogging

Sat-Sun
10 minutes of stretching
25 push-ups
40 body squats
25 pull-ups

Week 10-16
Mon-Fri
5 minutes of meditation and relaxation. 5 minutes of visualization. 5 minutes of stretching.

300 sit-ups
200 push-ups
35 fingertip push-ups
70 pull-ups(You'll have to do these in sets probably with small breaks)
250 pushups if you can't conduct the pull-ups
300 body squats
2 miles of jogging
Sat-Sun
10 minutes of stretching
30 push-ups
100 body squats
45 pull-ups

Week 17-24
By this time you should be able to consecutively perform this routine without stopping.
50 situps
100 pushups
35 pull ups
500 body squats
3 miles of jogging

The routine for week 17-24
5 minutes of meditation and relaxation. 5 minutes of visualization. 5 minutes of stretching.

You can now mix and match to your liking as your in such awesome shape by now you can do what you want to take your training to another level. Be proud of yourself if you've reached this point, as many of the best fighters in the world do what you do. You've probably been reaping the rewards of this program already, and you can be sure, your now stronger pound for pound than anyone you know.

100-300 sit-ups
200-400 push-ups
20-75 fingertip pushups
30-100 pull-ups
250-500 body squats
1.5-5 miles of jogging

Sat-Sun
You choose.






From there, I intend to use this as my diet for the next 8 weeks and evaluate it afterwards. I am trying to give myself several options for meals so I never get bored and can stick to it.

6:45 AM- Wake up, Get ready for the day
7:20 AM - Breakfast
1. Ommelette (2 Eggs, Turkey, Cottage Cheese, Green Peppers)
2. 1 Apple & 1 Banana
3. 2 TBPS of Peanut Butter

11 AM - Snack
1. Turkey Sandwich
2. 1 Apple & 1 Banana

2 PM - Snack
1. Wendy's Caesar Salad
2. 2 TBPS of Peanut Butter

4:20 PM - Disc Golf
This is my cardio everyday. It isn't perfect, but it is an hour of walking quickly in the hot weather. It is good exercise. I enjoy it too.

5:35 PM - Snack
1. Wendy's Caesar Salad
2. 2 TBPS of Peanut Butter
3. 20 Large Purple Grapes

6 PM - Begin Workout

7 PM - End Workout

7:10 PM - Post-Workout Shake(the 3 below all make up one shake)
1. 45 Grams Dextrpse
2. 22.5 Grams of Whey Protein
3. 16 Ounces of water

7:20 PM - Shower

7:30 PM - Dinner/Talk to Friends
1. 1 Grilled Chicken Breast, Cheyenne Pepper, Mixed Vegetables in Olive oil w/ Parmesean Cheese
2. Turkey Sandwich
3. Whole Wheat Pasta, Tomatoes/Mango Sauce, Shrimp


11 PM - Drive to Wendy's to get Salads
11:30 - Bedtime Meal
1. 1/2 cup of Cottage cheese



So this is my plan, what do you guys think?? Ideally I want to get to 13% body-fat in those 8 weeks since I think I am cut up very, very quickly if I am diligent. I am no longer counting calories or being so meticulous about my macronutrients and timing so much as eating clean foods and being active. I hope to lose atleast 12 pounds of fat in this time, and I think it is very possible.

Are you able to already do 20 pullups? I know when I started I couldnt do 3. If so, whats your secret to getting that amount?

well, I most certainly cannot do them in a row. Do you think that makes a difference? I am going to put all the effort I can into this, and if I cannot do 20, I am going to do additional pushups as suggested to strengthen my lats.

So I am thinking I may pick up some bronkaid or vasopro (25 mg ephedrine hcl) and stack it with 200 mg of caffeine every morning. I think this will not only improve my alertness, but keep my metabolism flying in between workouts.

Does anyone know if it would hurt me to stack this with caffeine in the morning, and then take another vasopro at approximately 4 pm? How long does the energy kick last? Would this potentially affect my sleeping ala caffeine? Thanks!

So this is my plan, what do you guys think??

I would be bored to tears doing all those reps. I'd certainly join a gym or get some equipment and do significantly less reps with weights. But if you enjoy training that way, I suppose it's fine.

I would be bored to tears doing all those reps. I'd certainly join a gym or get some equipment and do significantly less reps with weights. But if you enjoy training that way, I suppose it's fine.

I am thinking about trying this. I have done the gym thing and have done max-ot but I am not really getting that much stronger. I want to try this and see how it goes. It is supposed to be quite the workout!!

Im in the same boat, in the last 4 months ive gained approx. 20 lbs. a lot of which is fat that is hanging on my belly and chest. I started my new regime today as well. Good luck, im going a different route in counting calories and lifting/cardio but im sure we'll both see good results.

Im in the same boat, in the last 4 months ive gained approx. 20 lbs. a lot of which is fat that is hanging on my belly and chest. I started my new regime today as well. Good luck, im going a different route in counting calories and lifting/cardio but im sure we'll both see good results.


Good luck to you, sir. :tu:

So I successfully made it through day one doing as much as I could in the workout. I must say that workout plan is a beast. I never realized how hard it is to do that much. I died around 60 push-ups yesterday, I am hoping to keep on pushing myself to the extreme and hit 80 today.