Nearly at the end of a 12 week program - where to next.
Discussion
I'm technically at the end of the Kris Gethin 12 Week Hardcore Transformation program. I say technically as its purely in time terms - around week 8 we had a holiday and while I ate as healthily as I could, I could get any decent workouts in, there was no intensity and even when I got back and started the week 8 stuff, I could tell that a certain amount of momentum had been lost. I'm going to run the last two weeks over again and then use that as the end point.
So - I'm going to take a week out and bring my diet back to including some more normal things like fruit and dairy, healthy fats etc... (the diet right now is very low carb & low fat, no additional sugars or fats) - I might do some light workouts but I'll keep the cardio turning over.
Where to next? I've shed a fair bit of fat although after an initial 3kg dropped I've stayed the same weight but my body composition has clearly changed.
Thinking long term - would it be a good idea to look at a 5x5 strength program first to help consolidate where I'm at and add strength, then move to a more standard 8-12 rep type program later? Or just look at designing my own training that incorporates both and I can move and swap things around as I see fit and with whats working?
Thoughts please chaps.
So - I'm going to take a week out and bring my diet back to including some more normal things like fruit and dairy, healthy fats etc... (the diet right now is very low carb & low fat, no additional sugars or fats) - I might do some light workouts but I'll keep the cardio turning over.
Where to next? I've shed a fair bit of fat although after an initial 3kg dropped I've stayed the same weight but my body composition has clearly changed.
Thinking long term - would it be a good idea to look at a 5x5 strength program first to help consolidate where I'm at and add strength, then move to a more standard 8-12 rep type program later? Or just look at designing my own training that incorporates both and I can move and swap things around as I see fit and with whats working?
Thoughts please chaps.
I did a 6 week program. It's not long enough to suddenly get athletic but I did shred over a stone in weight which was my goal. All I do now is no excercise and calorie track! I've stayed the same weight since may. If I were going to try to get ripped then I'd just stick to the program for a further few weeks/months. One if the guys u did it with was huge and now he's completely ripped and has less than 10% body fat. He's been doing it since August last year though.
Alternatively, my trainer runs a lets add mass program to people who have done the lets get shredded program. It means eating a lot and often but doing a totally different weight program.
Alternatively, my trainer runs a lets add mass program to people who have done the lets get shredded program. It means eating a lot and often but doing a totally different weight program.
theshrew said:
Do his 4 week bulking one to take you to xmas ish.
Then decide where to go in the new year ?
Thinking about the 4 Week DTP - will look at the forum posts in more detail to see what results people get. I'm a bit sceptical about the '6 months of muscle in 4 weeks' claim. Makes me dubious from the start.Then decide where to go in the new year ?
Hoofy said:
How about re-doing the latter half (presumably it gets harder over the 12 weeks?) until you get the body you want?
Thought about this as well but the program has three sections really - Weeks 1-4 get's you into the program: Weeks 5-8 starts the hard work & Weeks 9-12 are really designed to kill it regarding the leaning out process. Each section ha slightly different diet emphasis and they go hand in hand.The last section is very much like the separate DTP 4 weeker as mentioned above but with very a different diet.
I'm down to 70kg now which is really too light for my height (5,11).
I'd like to get back to a 75Kg minimum while keeping BF in check - so a slow clean bulk. 80kgs is something I'd be very, very happy with but I know to gain 10kgs of good solid lean mass will take some time and some good old hard work.
I'd like to get back to a 75Kg minimum while keeping BF in check - so a slow clean bulk. 80kgs is something I'd be very, very happy with but I know to gain 10kgs of good solid lean mass will take some time and some good old hard work.
Pick a trusted programme (any trusted programme that's proven successful with others) commensurate with your aims and stick to it for 3 months before reviewing. Eat clean and enough of what you should be eating, though not too much or you'll get fat.
Stick with it, 10kg of muscle will take a while to build, consistency is key- most don't have it.
Stick with it, 10kg of muscle will take a while to build, consistency is key- most don't have it.
Gassing Station | Health Matters | Top of Page | What's New | My Stuff