FAST, LIFTS, STEPS PROTOCOL

FAST

Early Morning - Black Coffees - 10 oz. - 4
Mid-Morning - At Gym - Semi-Frozen Bottled Spring Waters - 16.9 oz. - 2
Late Morning - Post Gym - Quest Protein Bar - Double Chocolate Chunk - 1
Early Afternoon - Post Walk - Can Sparkling Seltzer Water - 12 oz. - 1
Late Afternoon - Dinner - OMAD - Huge Feast - Example - New York Strip Steak - Boneless - 1.25 Pounds (Raw Weight), Sweet Potato - 1.5 Pounds (Raw Weight), Broccoli Florets - 10 oz. (Raw Weight, Frozen, Steam Bag), Himalayan Pink Salt, Fresh Cracked Ground Black Pepper, Can Sparkling Seltzer Waters - 12 oz. - 2
Total Day - Calories - 1,800, Protein - 151G, Carbs - 152G, Fats - 75G - Cronometer.com

* Avoid - Refined/Processed Sugar, High Fructose Corn Syrup, Flour/Grains, Refined/Processed Foods/Carbs, Deep Fried Foods, Bread, Pasta, Dairy, Soy, Oils, Fruit Juices, and Alcohol!
* Eat - High Quality Fresh Animal Protein - Beef, Poultry, Fish - and Vegetables - Simple/Whole/Natural Foods as Found in Nature. If God Didn’t Make It, Don’t Eat It!
* Utilize Intermittent Fasting - Give Yourself A Few Weeks To Acclimate - You Will Get Used To It! You Don’t Need 3 Meals Per Day. It’s BS! Deferred Gratification!
* Read Labels!
* Calories Formula - 12X Target Body Weight - Daily Maximum.
* Protein Formula - .82 Grams per Pound of Target Body Weight - Daily Minimum.
* No Snacking! Do Not Keep Any Snacks in the House! No Nuts, Crackers, Chips, or Pretzels of any kind! Not even “Healthy” Snacks!
* Cook at Home Whenever Possible! Avoid Restaurant Food! No Fast Food!
* Don’t Confuse Boredom with Hunger! You Don’t Need It!
* Use Black Coffee and Sparkling Seltzer Water to Blunt Appetite.
* Don’t Drink Your Calories!
* No Powders, Pills, Or Potions! No Shakes! Eat Real, High Quality, Nutrient Dense, High Volume, Low Calorie, Satisfying, Filling Fresh Food!
* Eat the Whole Vegetable - Fiber and Nutrients - Skin and All!
* Eat Fruit In Moderation. Eat the Whole Fruit - Fresh and Natural - No Juices! Go for Apples, Bananas, and Berries. Avoid High Glycemic Tropical Fruits Like Pineapple, Mango, and Papaya.
* COSORI Pro II Smart Air Fryer 5.8QT - Model - CS358-AF - Amazon.com

LIFTS

Gym - 7 Days/Week - 30 Minutes
1. Flat Bench Dumbbell Press - 50s - 3x12
2. Standing Alternating Dumbbell Hammer Curls - 25s - 3x12
3. Flat Bench Dumbbell Flyes - 50s - 3x12
4. Pull-Ups - 3x12
5. Captain's Chair Leg Raises - 3x12

* Progressive Overload, Grease The Groove - Keep Increasing Dumbbell Weight And Reps/Sets Until You Reach A Satisfactory Maintenance Level.
* Focus on Good Form Over Heavy Weights, Time Under Tension, Contraction, Slow, Controlled Rep Movements and Negatives, Complete Full Range of Motion. Use Medium Weight. Full Engagement. Do Not Use Momentum. Go Medium Weights - Not Heavy!
* If You Can Do More Than 15 Reps - You’re Going Too Light, If You Can’t Do 15 Reps You’re Going Too Heavy!
* Avoid Injuries - Both Big and Small! Listen to your Body!

STEPS

1. Walk - 10,000 Steps - (5 Miles) - 1 Hour - Daily Minimum - Use Watch and/or Phone to Track - Google Fit, Fitbit, Apple Health - Free Apps

MISC

1. Sleep - 8 Hours - Nightly Minimum
2. Sun - 1 Hour - Daily Minimum

* Origins Eye Doctor - Origins.com
* Hawaiian Tropic Sheer Touch Lotion SPF 30 - Target.com

The Gordon Method

50s flat bench


Just
Fuking
El oh el

Tempted to try this out for a month srs

Gordon is a dummy for giving out this info for free

He did? I want a refund because I paid him a start-up fee for this chit.

He has a spreadsheet with his millions on it too

Always mirin when he posts it

but when do you glue on your hair?

Gym - 7 Days/Week - 30 Minutes
1. Flat Bench Dumbbell Press - 50s - 3x12
2. Standing Alternating Dumbbell Hammer Curls - 25s - 3x12
3. Flat Bench Dumbbell Flyes - 50s - 3x12
4. Pull-Ups - 3x12
5. Captain's Chair Leg Raises - 3x12


small 30min upper body workouts everyday?

So at what point does he bang an hbb in all that schit? No thnx pal...gotta have time to skeet.

sounds fkn brutal

I'd like to see Rat's routine. Prolly like that better. Get rinsed, jestermaxx and bang 5/10's with natty staggers.fuk ya

What about showers?

Needs:
Multivitamin
Citruline 1500mg
German Creapure Creatine Monohydrate
Fish oil


I just left humanity behind srs

Idk ask mbison about that

Lost me at no Pretzels