“What do you do?”
“What program do you follow?”
“How much have you loss?
“What’s your goal?”
Intro: The Glorious Short Answer.
The Short answer to these nagging questions is, starving yourself and being committed. That is the short, sparknoted, quizlet, and all the other words for shortcut I can give ya.
I’ve been doing intermittent fasting for about a year now, give or take. It is important to stay on top of your eating schedule. Not that complicated when you’re only doing one meal a day.
During the week I will have my one meal around 10 at night on Sunday, Monday, and Tuesday. On Wednesday, Thursday, and Friday I’ll eat right before I go into work at the bar, so around 8. On the weekends I give myself some wiggle room for whatever I have going on that day and try to compensate for the night of drinking.
But down to business.
For starters, my weight fluctuates between 224 and 228 all week. I’m at the point in my “Journey” where I’m satisfied at this weight. Satisfied is the wrong word, more like, comfortable. My ideal goal weight would be 212 or something around that neighborhood. I feel confident that I know what it’s going to take to get down to that weight. (More cardio, less calories) But I’m just not ready to make those minor adjustments just yet. It’s key to take a minute and reflect where you came from, where you started.
This is off topic, but once or twice a week I hop on the Black Hills athletics page and I look myself up. If you do decide to go look me up, prepare to be EXTREMELY underwhelmed. I not only look at what I weighed, but what I looked like. What a below average college career I had here. While I was playing here I was a optimistic, glass half filled type of person. Always looked on the brighter side of things for those who don’t quite grasp the concept. Not an easy task for a 3 year second string offensive linemen. But that’s what I did to get through it. Looking back at my bio is what motivates me to stay committed to this plan I have. Because I for damn sure ain’t going to be remembered for any Sports Center plays on tv. But I can be remembered as the offensive linemen that could pass as a running back a year out of football.
(Not my words)
I want to say eating one meal a day will be enough to take the pounds off. I want to tell you guys that you don’t really need cardio to lose weight. That is somewhat true. If you keep your heart rate up in your workouts then you will definitely burn a shit ton of calories trust me. Once I got past 235 lbs I started slacking on the cardio. This didn’t affect my progress as much until I hit my plateau. But I’m getting ahead of myself right now. Let’s talk about what type of workouts I do.
I don’t know how I got turned on to cluster sets. I know when Football first got over we did a mixture of Crossfit and HITT training. Both very effective training programs. Both very tough to do in small groups. Even tougher to do on your own. And now that I think about it, I don’t even know what cluster sets means. It’s just a name I assigned to the solo workouts I do now.
A cluster is made up of 3-4 exercises done simultaneously, thus keeping the heart rate up, keeping the blood flow running in your muscles, and producing a gross amount of sweat. Pretty much, a cluster set is the equivalent to a super set with a few extra exercises tacked on. Hands down my favorite thing to do in the weight room. Could literally do a couple clusters and get out of there in under 45 mins.
Quick example of a chest cluster I do every week.
10 reps wide grip bench
10 reps normal grip bench
10 reps db flies
10 reps around the worlds
Somewhat simple lifts with a high rep range at a manageable weight. Not too heavy that you can’t get the 10 reps, but there has to be somewhat a struggle. Pretty much if you don’t feel pain in your chest after the second set you need to up your weight.
You would go through each exercise once before you take a break. So you would do your ten on wide grip bench and would immediately go into your normal grip reps. And then so on for your flies and around the worlds. Once you get done you take a 30 second break and get back into it. That’s one cluster set and you would do it all over again for 5 sets. So by the end of the first Cluster of workouts, you would have already done 200 reps for chest.
I personally try to follow regular weight lifting rules when it comes to muscle groups. Like, with a push workout you have to do some type of pull and stuff like that. So with my chest days I will throw in a few back lifts into my clusters just to even things out somewhat. But who am I kidding? Y’all know why I’m here. Tiddy Season. To somewhat compensate for my overloaded chest days, I would throw in a set of pull ups at the end of each cluster. So I don’t come off as a complete douche.
Why five sets?
Bit excessive I know. Usually people do 3 sets and call it good. I call it being content. I feel like those two extra sets is where the best results come from. I work out by myself, so I don’t have anybody to push me. By adding two extra sets regardless of the weight, I’m being pushed.
Below are examples of what my Chest days look like.
I never in a million years imagined that people would come to me for weight loss advice. It’s honestly fucking madness. Because I don’t consider myself a weight lifting Guru by any means AND I still got tiddies. But I honestly just had an amazing strength and conditioning coach that opened my eyes to the fact that, “Being a fat fuck is a choice”. That of course, isn’t what he said. That’s just what stuck in my head. With that being said, I’m still fat, but I’m pretty “woke” about what I can do to change that.
Going through life you’re going to find out there are things that you just can’t control. Things like; getting that job you’ve always dreamed of, getting the girl of your dreams, having the body you’ve always wanted. And soon enough you’re going to start settling for things that are below you.
“Eh, I guess I’ll take the manager job at McDonalds, the pay is decent.”
“Eh, I’ll get back with my ex, my lip and eye will heal in time.”
“Eh, dad bods are in. Soon enough man boobs will be too.”
If you truly believe this, then you were just like me. You’re stuck in a negative mindset like I was. I was stuck and the crazy thing is that I saw nothing wrong with it. Even now when I see old pictures of myself I fucking cringe. How could I have been so content with myself back then? Who knows where I’ll be if I had that same mindset. I’m rambling now, but my point is, anything is possible.