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Jake | GMG Ripped

@jakegmgripped

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Wassup. ⠀ WALKING! ⠀ Underrated. ⠀ Makes fitness easier. ⠀ When you think of cardio, what’s the first thing that comes to mind? ⠀ Probably running or sprinting. ⠀ Cool. ⠀ After running or doing any intense cardiovascular exercise, you’re going to burn a ton of calories. ⠀ Good right? ⠀ Not so fast. ⠀ Two problems. ⠀ One: ⠀ Intense running, or any exercise for that matter, will deplete some of your glycogen stores and stimulate your appetite. ⠀ So eat more right? Yes. But the amount of food you can eat won’t be “worth” the amount of calories you burned. ⠀ Two: ⠀ Running is hard. ⠀ I know. I sound like the laziest fucking fitness dude out there🤣. ⠀ And I am. ⠀ But I also like to make fitness as easy as possible. Makes it sustainable and effortless. ⠀ Plus the potential risks of running far outweigh the rewards. ⠀ Rewards: Feel good, improve cardiovascular endurance. ⠀ Risks: Tons of extra demand on the body and mind. Can deplete willpower. ⠀ Listen, if you want to look good and don’t give a shit about cardiovascular endurance, strength training is all that matters. ⠀ You want to be at your peak stepping into the gym. Max gains. ⠀ So Walking it is. Or little intense cardio. Or none. ⠀ Why? ⠀ Doesn’t burn you out. Keeps you fresh overall and for workouts. ⠀ Has very little effect on appetite. ⠀ Sure, you won’t burn as many calories. But that’s not the point! ⠀ Intense running daily, plus grueling strength training workouts 3x/week is a surefire way to failure. Simply isn’t sustainable for 99%. ⠀ Instead, focus on being generally active and making the most out of the calories you have. ⠀ Aka fill your diet with LOW CALORIE DENSE FOODS THAT YOU ENJOY! ⠀ You’ll be full. ⠀ Bottom line: ⠀ You only have so much willpower. ⠀ Sticking to your diet and intense training routine alone is a big ask. Most can’t. ⠀ The extra intense cardio makes things more difficult, without much of a return in terms of LOOKING GOOD. ⠀ And no. I’m not saying to quit running. Obviously not trying to give up cardiovascular wise. ⠀ Play sports, run, who cares. ⠀ Just saying walking is the best option in terms of building a physique ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ by @jakegmgripped
16
6 years ago
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Yo. ⠀ How to deal with junk food cravings. ⠀ Helpful stuff. ⠀ First things first. ⠀ Accept that you’re going to have cravings. ⠀ Junk food is so fucking good. ⠀ You’re gonna crave it. Everybody does. ⠀ What most do is try to “fight through” the cravings. Completely avoid junk food. ⠀ Recipe for disaster. ⠀ Ignore your junk food cravings for a long period of time and I guarantee you’ll give in. ⠀ Willpower will wane. You’ll decide to eat it. Have one bite. It’ll be good. Really good. You’ll want more. You’ll have more. And binge. ⠀ Don’t do this. ⠀ So what can you do? Easy. ⠀ Let’s assume you crave peanut butter ice cream. A really “unhealthy kind”. ⠀ Two options. ⠀ Option one: ⠀ Make room for the extremely “unhealthy” ice cream. ⠀ Food QUANTITY > QUALITY in terms of physical appearance. Physiques. ⠀ Obviously don’t have ice cream every day though. ⠀ So ballpark the calories in your ice cream. ⠀ You won’t gain weight as long as you stay at or under your maintenance calories. ⠀ Problem though: ⠀ Ice cream, and other junk foods, are usually EXTREMELY high calorie dense. ⠀ Couple fat scoops of ice cream could get up there in calories. Fast. ⠀ COULD you still fit it into daily calories? Yes. ⠀ But it’s not optimal. You either won’t be able to eat as much of it as you’d like, or you will but won’t be able to stay full throughout the day because you spent half your daily calories on ice cream. ⠀ Finding the middle ground is tough sometimes. ⠀ Option 2: ⠀ Go with the “healthier” brand of ice cream. ⠀ As in lower-calorie dense. ⠀ Halo-top, Yasso bar, etc. ⠀ They won’t taste AS good. ⠀ But we have to sacrifice somewhere. ⠀ Junk food comes with a trade off. Taste vs. volume. ⠀ The better tasting the ice cream is, usually the more calorie dense. ⠀ Worse tasting, less calorie dense. ⠀ Find a “healthier” brand you love. For me it’s Yasso bars. ⠀ Make that satisfy your craving. ⠀ It’s 100 cals each bar. So I eat a shit ton. It tastes fucking good and keeps me full. ⠀ Works for any craving. ⠀ Just don’t go overboard with option one. ⠀ Too much junk food isn’t enough volume to stay full on a low cal diet. ⠀ And staying full is the🔑 ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ by @jakegmgripped
26
6 years ago
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How we doin. ⠀ Wanted to change it up today. Rarely ever post workout vids. ⠀ Don’t think they’re too helpful honestly. ⠀ Plus who the hell wants to watch my brother and I work out. ⠀ Rather just tell you guys what to do. ⠀ However, if you’re interested, here’s what we’ve been doing during quarantine. ⠀ And also. ⠀ I’m not proclaiming my workout to be some amazing, unheralded workout routine that’ll breed muscle growth. ⠀ It does work though. ⠀ 100%. ⠀ Seen CRAZY muscle growth during quarantine with limited equipment. ⠀ How? ⠀ Simple. ⠀ We’ve gotten stronger, we’ve eaten sufficient protein daily, and we’ve been extremely consistent. ⠀ That’s it. ⠀ So here’s the deets. ⠀ We workout 3x/week. ⠀ Why? ⠀ To maximize recovery between workouts and ensure we come into each workout fresh, motivated, and ready to rock. ⠀ Makes us actually look forward to the workout. Well, usually. ⠀ And is 3x/week the be all end all? ⠀ Obviously not. ⠀ Works for us though. Insanely well. ⠀ Incredibly sustainable and allows us to achieve progressive overload with ease. ⠀ Example: ⠀ I started quarantine doing around 5 pull ups, wide grip. No weight on my back. ⠀ Now I’m at 13. With 20 or so pounds on my back. ⠀ Guess what? Back grew. ⠀ Started quarantine with close-grip diamond push-ups doing 10 no weight. ⠀ Now I’m at 10 with 25 pounds on my back. ⠀ Guess what? Triceps grew. ⠀ Not saying this to brag. I’m not “strong”. Plus nobody gives a shit about my stats. ⠀ Just saying this so you do it yourself. ⠀ Progressively get stronger. Workout by workout. Week by week. Extremely slowly. Change it up when you plateau. ⠀ Key to muscle growth. Along with nutrition of course. ⠀ Oh. ⠀ Also. ⠀ Been doing this all while eating at maintenance/slight surplus. ⠀ Little fat gain. If any. ⠀ While getting stronger. ⠀ How? ⠀ Workout less. Rest more. ⠀ But when I do workout. ⠀ I go fucking hard. ⠀ So swipe through the post for the upper workout we’ve been doing. ⠀ 2 full upper body per week. 1 lower body. ⠀ Again, the specific workout isn’t as important as the overall principles I preach. ⠀ You can make gains with all kinds of exercises. ⠀ Just some ideas though if you’re stuck💪 ⠀ ⠀ ⠀ ⠀ by @jakegmgripped
24
6 years ago
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What’s gooood💪 ⠀ Want to give you guys a little piece of nutrition advice that I think will drastically help. ⠀ Real quick. ⠀ Let’s say you’re eating at maintenance calories, looking to slowly put on some muscle. ⠀ Assume your goal is 2500 calories/day. ⠀ STOP THERE. ⠀ This is where many “go wrong”. Lemme explain. ⠀ Most set a DAILY calorie goal. Consume 2500 calories, day after day after day. ⠀ Is there necessarily a “problem” with that? ⠀ Absolutely not. ⠀ You’ll achieve fantastic results if you stick to it. As long as you know what you’re doing otherwise. ⠀ Only drawback (big one) is it’s a bit rigid. ⠀ Doesn’t allow for flexibility. ⠀ What if I’m feeling a little under the weather and not as hungry one day? ⠀ What if I wake up absolutely starving? ⠀ What if I’m going out to a restaurant on the weekend? ⠀ You get the point. ⠀ Is hitting your goal number of calories every day impossible? ⠀ Nope. ⠀ But makes things more difficult than it needs to be in some cases. ⠀ And trust me. ⠀ Fitness is already difficult. ⠀ Make things easier on yourself. ⠀ My advice: ⠀ Have a daily calorie goal, but don’t become obsessed with the DAILY aspect of it. ⠀ Think more WEEKLY. ⠀ Same Example: ⠀ Daily goal is 2500 cals. ⠀ 2500 X 7= 17500 WEEKLY calories. Einstein. ⠀ Try to hit close to the weekly total. But space day to day however you’d like. ⠀ Don’t have to be so rigid. ⠀ Provides flexibility. Allows you to adapt to your lifestyle. ⠀ Not feeling as hungry one day for whatever reason? Stop at 2200. ⠀ Starving? Eat something else. 2700. ⠀ Know you’re going out to eat this weekend? Leave room for 3000 cals that day. ⠀ Then have one weekday at 2000 cals. Or two at 2250. ⠀ Get it? ⠀ Obviosuly don’t go too far off the daily cals number. ⠀ But allow for flexibility. Adaptability. ⠀ It’s a game of averages. ⠀ All that matters is you’re consistently working towards your goal. ⠀ Making consistent progress each week. ⠀ This allows you eat “on the fly”. ⠀ Depending how you feel that day. ⠀ Depending on your plans for the weekend. ⠀ Make fitness adapt to your lifestyle. ⠀ Don’t let fitness control you. You control fitness. ⠀ Corny but helps✊🏼 ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ by @jakegmgripped
16
6 years ago
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What’s good guys. ⠀ Lets set the stage. ⠀ The night before the start of a cut. ⠀ Full of Excitement. Hope. ⠀ Getting geared up. ⠀ Then the first day. ⠀ Optimism. ⠀ Sticking to everything perfectly. ⠀ First week. ⠀ Smooth sailing. ⠀ Feeling good. ⠀ Shit this is so easy. ⠀ Couple weeks later, the day hits. ⠀ Wake up feeling drained. Lethargic. Tired. ⠀ Skip the workout. Binge. ⠀ Is cutting worth it? ⠀ Well. ⠀ Have both good and bad news. ⠀ Bad news: ⠀ Cutting sucks. ⠀ Good news: ⠀ There’s a way to make it easier. Other than the obvious (low-cal dense foods, etc) ⠀ A REFEED DAY. ⠀ A re-feed day consists of a PLANNED increase in caloric intake. ⠀ Real quick, let’s learn about a hormone called Leptin. 😴 ⠀ Leptin levels in the body regulate things such as hunger, metabolism, appetite, motivation, etc. ⠀ In a deficit, while cutting, leptin levels drop. ⠀ This leads to a slowed metabolism, increased appetite, and decreased motivation. ⠀ In a surplus, Leptin levels increase. ⠀ You’ll feel better both mentally and physically. Provides a nice “break” from the cal deficit. ⠀ Also. ⠀ We can actually experience a nice acceleration of fat loss over the next 3-5 days following a re-feed. ⠀ Cool. ⠀ So what’s the catch? ⠀ Well, we can’t do this too often. ⠀ Why? ⠀ Well, then your cut would become a bulk my friend. ⠀ So listen. ⠀ Here’s how to set one up and how often to do it. ⠀ If you’re above about 13% body fat and haven’t been dieting for too long: ⠀ Take one every 2 weeks and see how you respond. ⠀ If you’re fairly lean (below 13%) and deep into the cut: ⠀ Start with one per week and see how you respond. ⠀ For calories, eat a couple hundred over maintenance. Slight surplus. ⠀ Normally I advise to only track protein and not stress over carbs and fats too much. ⠀ Re-feeds are a little different. ⠀ Still hit protein. ⠀ But also aim to consume as many carbs as possible. Not a lot of fat. ⠀ Carbs increase leptin levels most effectively, which is the main point of this re-feed day. ⠀ Bottom line: ⠀ Re-feeds are a great tool to implement throughout a cut. ⠀ But be careful. ⠀ It’s a diet aid. ⠀ A little boost. ⠀ NOT an all out splurge. ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ by @jakegmgripped
16
6 years ago
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What’s up. ⠀ All the fitness info you need is out there. ⠀ All the tips and tricks at your fingertips. ⠀ Everyone realizes. ⠀ Plenty attempt to get ripped. ⠀ And few succeed. ⠀ Why? ⠀ Well first, if your diet is designed poorly you’re doomed. Might as well not begin. ⠀ Won’t get into specifics on how to do that here. ⠀ That said, with a solid nutrition plan, your probability of success skyrockets. ⠀ Assuming you have decent discipline, here’s the one thing that then kills so many people trying to get in shape: ⠀ The response to screwing up. ⠀ Yes, the RESPONSE. Not the ACT of screwing up. ⠀ Huh? ⠀ Ok. ⠀ Listen guys. ⠀ Bad news. ⠀ You’re gonna fuck up. ⠀ You almost certainly will on a cut. ⠀ Potentially will at maintenance. ⠀ Probably won’t on a surplus. ⠀ Actually guys, if you overeat when already aiming for a surplus we’ve got some issues. ⠀ Back to the point. ⠀ Food is fun. Eating is fun. Yum yum yum. ⠀ This fitness stuff is a constant grind. ⠀ Truth is, its way easier to not be in shape. ⠀ Most aren’t. ⠀ The odds are stacked up against you. Even with the best nutrition plan. ⠀ Accept that. Don’t ignore it. ⠀ Accept that you’re attempting to do something that many can’t. ⠀ Accept that it’s likely you’ll fuck up here and there. ⠀ Don’t plan on it. Hopefully you don’t. ⠀ However with this mindset, if and when it does happen, you’ll be prepared. ⠀ You’ll know it’s part of the process. The long game. ⠀ Listen. ⠀ As long as screwing up doesn’t become a habit, the response to the screw up is actually more important than the screw up itself. ⠀ Make sense? ⠀ Went over cals one night? ⠀ Totally fine. ⠀ Pounded a few too many brews with the boys? ⠀ Totally fine. ⠀ Again, don’t make this a habit. ⠀ But when it happens, take it in stride. ⠀ It’s part of the game. ⠀ Don’t all out binge after going a little over cals. ⠀ Don’t drastically lower cals the day after a bad eating night. ⠀ Get right back to it. ⠀ Aim to have way way way more “good” days than “bad” days. ⠀ Just don’t let one bad day compound into 3 bad days. 5 bad days. 10 bad days. On and on. ⠀ Accept that it happened, move on, and stay consistent💪 ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ by @jakegmgripped
17
6 years ago
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Sup. ⠀ Wanted to take a quick diversion from the typical content for today. ⠀ So. ⠀ If any of you follow the fitness YouTube scene, you’ve probably come across a guy named Jeff Cavaliere. ⠀ Big channel. Over 10m subs. ⠀ Well. ⠀ The recent developments with this channel have me a bit ticked off. ⠀ Recently Jeff has been accused of using fake weights to exaggerate (and blatantly lie) about how much he can lift in demonstrations. ⠀ Watch the videos: ⠀ Its not much of an accusation. He’s using fake weights. 99.999%. ⠀ Do I care? ⠀ Yes. It’s terrible. ⠀ Some may disagree. Fine. ⠀ Truth is, the current state of the online fitness industry is sad in my eyes. ⠀ First off, most of the channels provide zero value to the consumer. Zero. ⠀ I’m talking day in the life vids, 10k cal eating challenges, that crap. ⠀ Unfortunately those won’t go away. They attract viewers. Fine. ⠀ However what I do have a problem with are the individuals deceiving consumers on physiques/strength numbers that are achievable naturally, in order to sell more of their programs. ⠀ Using fake weights and hiding/lying about steroid use is rampant in the industry. ⠀ How some people don’t think this is a big deal is beyond me. ⠀ Why is this allowed? ⠀ This Jeff guy is a fraud. The fake naturals are all frauds. ⠀ Nobody cares if you take steroids. ⠀ Nobody cares how much you lift with or without fake weights. ⠀ Just stop using these things to clearly deceive customers and sell your programs. ⠀ Is everybody bad? No. ⠀ But as a whole, consumers have no idea what’s possible to achieve naturally. ⠀ Who’s on roids? Who’s using fake weights? Who’s telling the truth? ⠀ Listen. I understand it’s a business. Sketchy shit happens. ⠀ Maybe it’s good marketing. I have no idea. ⠀ But to me a lot of these practices cross the line of good marketing and pure deception/fraud. ⠀ I’m hopeful my brand will help change the industry. ⠀ Provide true value. ⠀ With every piece of content. ⠀ Help others. ⠀ Offer reasonable expectations. ⠀ Transform physiques. ⠀ Change lives. ⠀ That’s what fitness can do. ⠀ It’s powerful. ⠀ Stick with me and it’ll happen. ⠀ Appreciate every one of you💪 ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ by @jakegmgripped
56
6 years ago
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Water. ⠀ It comprises about 60% of our total body weight, and every physiological system requires water. ⠀ But. ⠀ I’m assuming you guys don’t care. ⠀ Were talking gains here. Not in class. ⠀ So what does drinking water have to do with gaining muscle and losing fat? ⠀ With water intake and fitness, there are commonly two ends of the spectrum. ⠀ 1: The Waterbolics: These people insist gulping copious amounts water is essential to making gains. You know, the dudes at the gym chugging a gallon after every set. ⠀ 2: The Others: These people aren’t as obsessed with the water “phenomenon” as the Waterbolics. They just bring a normal Poland spring in, or head to the water fountain a few times per workout. ⠀ So. ⠀ How does water consumption affect our fitness goals? ⠀ Well, muscles are actually about 75% water. ⠀ Getting sufficient water in daily helps us build muscle and strength faster. ⠀ So just chug water all day and watch the muscles grow? ⠀ Sadly no. ⠀ It can affect muscle growth though. Mainly indirectly. ⠀ Studies have proven that hydration status affects weightlifting performance. As does common sense. ⠀ The more hydrated you are, the better you feel, and the better your performance. ⠀ Being able to lift more weight. For more reps. Recipe for gains. ⠀ The more dehydrated you are, the “shittier” you’ll feel, and the lower your strength/muscular endurance will be. ⠀ Feel weaker, more tired, possibly sluggish during workouts. Less gains. ⠀ In terms of water consumption and fat loss, we’ve got a similar situation. More of an indirect effect. ⠀ How? ⠀ Increasing water intake is a proven way of increasing fullness. ⠀ It won’t directly burn fat. That’s what our good friend Mr. Calorie deficit is for. ⠀ But by being more full it’ll be easier to stay in a deficit. ⠀ Bottom line: ⠀ No need to become a waterbolic, but make it a point to drink ample water. ⠀ How much? Depends on a variety of things, but a good starting point is 3/4th of a gallon/day ⠀ Or a gallon. ⠀ It’s not a big deal. Won’t make or break anything. ⠀ And also. ⠀ There’s TONS of other general health benefits from water. ⠀ So drink some damn water. ⠀ Can only help. ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ by @jakegmgripped
15
6 years ago
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What’s good. ⠀ Wanted to tell you guys what happened yesterday. ⠀ Got myself in some deep trouble. ⠀ No, not actually. ⠀ Here’s what happened. ⠀ Last night I aimlessly wandered into a fitness Facebook group, looking to connect with others. ⠀ Commented on a few pics, liked some messages, then decided to make a post. Why not. ⠀ So What did I post? ⠀ Look back on my profile and check out the post on “why typical bulking is stupid”. ⠀ Posted that almost word for word. ⠀ Here were the main points from it: ⠀ Typical “bulking” (excessive surplus) is a bad idea if you’re trying to look good YEAR ROUND. ⠀ Why? ⠀ Leads to tons of fat gain in addition to muscle gain. The “bulky” look. ⠀ Doesn’t sound too bad right? ⠀ Well. ⠀ Posted it and BOY DID I GET SHIT ON. ⠀ By who? ⠀ Well, basically, people who do the opposite of what I said to try. Massive powerlifters, bodybuilders, etc, who are all about the typical hardcore “bulking” and “cutting” cycles. ⠀ Check the screenshots in the post. ⠀ These dudes ripped me a new one. ⠀ My response to them? ⠀ Well, nothing. ⠀ I actually get why they’re mad at my post. I get it. ⠀ They’re mad because what they do works. ⠀ Cycles of common bulking and cutting is INCREDIBLY effective, if done correctly. ⠀ Plus they look bigger than me. So ego is involved. ⠀ Why would this small 22 year old be telling people to stop “bulking”? Fuck him. ⠀ I understand. Inevitable. ⠀ But what I also understand is that the majority of “regular” dudes out there can definitely resonate with my way of approaching “bulking”. ⠀ Here’s the two major problems with taking their approach. ⠀ 1: It’s not sustainable for most LONG TERM. ⠀ 2: Even if you do sustain it, you’ll only look good when you cut. Fact. Yes, “looking good” is subjective. But I’m talking lean, cut, muscular, abs showing. Year round. Not bulky, high body fat%. ⠀ Bottom line: ⠀ There are different ways to GET ripped. ⠀ But If you’re just a regular dude like me who wants to consistently look solid while having a life outside of fitness... ⠀ You’re gonna want to rethink your training/nutrition. Made all the difference for me. ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ by @jakegmgripped
15
6 years ago
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Sup guys. ⠀ Want to talk about Intermittent fasting. ⠀ Real quick explanation, if you’ve never heard of IF. ⠀ IF is essentially an eating “pattern” where you cycle between periods of eating and not eating. Or, “fasting”. ⠀ There are commonly different “windows of eating”, where you fit in all of your calories and protein in for the day, then “fast” the rest. ⠀ At first glance, IF sounds stupid. Borderline unhealthy. ⠀ Or maybe it sounds good. Who cares. ⠀ Is this just another fad starvation diet or does this one actually have some benefits behind it? ⠀ My answer: ⠀ Depends how you look at it. ⠀ Many fitness “gurus” and “researchers” claim that IF is the greatest thing since sliced bread. ⠀ Doing it will melt fat effortlessly, pack on tons of muscle, land you on the cover of men’s health overnight. ⠀ Obviously this isn’t true. Although training fasted will result in slightly more fat loss as opposed to training fed. SLIGHTLY. ⠀ Others claim the IF magician will enact his magic wand and make you age slower, prevent sickness, and improve mental clarity. (What’s good Kinobody). ⠀ Even if some obscure study found these things to be slightly true, these people are severely missing the point of why IF may be worth experimenting with for some. ⠀ Throw all the BS out the window, here’s the only real reason we should give IF the time of day: ⠀ For some, eating all of your daily calories in a shorter window of time as opposed to the entire day will make it easier to not over eat. ⠀ Ex: Let’s say you’re on a cut and only have 2000 daily cals to play with. ⠀ Eat 2000 cals over the course of an entire day, and it may be a bit difficult to not over eat. ⠀ Skip breakfast and fit all of those cals into a shorter period of time, and it may be easier to stay within daily cals for some. ⠀ IF isn’t magic. ⠀ It’s not the secret. ⠀ There is none, and there never will be. Besides steroids. ⠀ If you have a big appetite and IF sounds like a tool that can help you stay within daily cals, try it. ⠀ If not, don’t. ⠀ Sadly, IF won’t keep us from aging. It’s devastating. Wish it did. ⠀ But It may help you not go over daily cals. ⠀ Especially on a cut. ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ by @jakegmgripped
11
6 years ago
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Yo. ⠀ Let’s talk about Cardio. ⠀ More specifically, will doing cardio cause us to lose muscle? ⠀ Drum roll please. ⠀ So. ⠀ Doing cardio will not DIRECTLY cause you to lose muscle. ⠀ You won’t step on the treadmill jacked and step off the treadmill frail. Promise. ⠀ This being said, if implemented incorrectly, cardio CAN INDIRECTLY cause you to lose muscle. ⠀ And by the way, you don’t have to do cardio whatsoever to get ripped. Proper dieting and strength training is more than enough. ⠀ But hear me out. ⠀ When it comes to gaining muscle, the number one priority is progressively gaining strength on lifts over time. ⠀ So where does cardio come into play? Well, it can only hurt us in this department. ⠀ Put it simply, many forms of cardio are hard. Intense. Draining. ⠀ It takes a lot of effort and energy to run, bike, etc. ⠀ Just like how lifting weights takes a physical and mental toll on the body, so does intense cardio. It’s taxing. ⠀ Placing those extra demands on our body that we’ll have to recover from will most likely hold us back from lifting at our best. ⠀ Not a recipe for strength and muscle gain. ⠀ So why would people still do cardio? Two reasons in my opinion. ⠀ One, to burn some extra fat on a cut. Doing cardio burns extra calories which puts us in a greater caloric deficit and in turn burns more fat. ⠀ Yes, true. Be careful though. ⠀ You’d be surprised at the amount of calories you burn doing cardio. It’s probably way less than you think. ⠀ Ex: Give or take, 30 min of vigorous exercise would burn only a few hundred calories. ⠀ It’s incredibly easy to eat those calories back. And the run for extra food approach is not a healthy way to look at things. ⠀ Second, and better reason to do cardio, is simply because you enjoy doing it. ⠀ I mean, just because we’re trying to look good doesn’t mean we have to give up other things we love. ⠀ Bottom line: ⠀ If you enjoy cardio, be my guest. Do it. ⠀ If not, don’t. ⠀ How much cardio to do? What to do? When? ⠀ Here’s my answer: ⠀ Literally do whatever you want as long as it isn’t having a negative impact on your strength/performance in the gym. ⠀ It’s that simple💪 ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ by @jakegmgripped
12
6 years ago
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Today. ⠀ How to cut WITHOUT LOSING MUSCLE! ⠀ Truth is, cutting sucks. ⠀ Do it slowly and eat tons of low calorie dense foods and it’ll suck less. ⠀ And... ⠀ Not only will it suck, but if you do it incorrectly, you may lose muscle! Or fat and muscle. Or neither! Or lose fat and gain it right back after your done. Relax ⠀ Let’s focus on the NOT losing muscle part for this post. ⠀ We already know, to lose weight, we MUST be in a caloric deficit. ⠀ Ex: Maintenance calories is 2500/day, and you’re eating 2000/day. ⠀ The body has to make up for this 500 calorie (energy) deficit somewhere. ⠀ To do this, it’ll most likely tap into either our fat or muscle stores. ⠀ Our job? ⠀ Force our body to tap into fat stores and NOT muscle stores. ⠀ 3 ways to do this. ⠀ 1: Eat ENOUGH calories: ⠀ Yes, we still need to be in a deficit or nothing will work. ⠀ But if we are in TOO big of a deficit, muscle will start being stripped away. ⠀ Solid starting points: ⠀ If under 20% body fat: ⠀ Go slower. ⠀ 500 cal deficit/day. 4-5 lbs fat loss/month. ⠀ Over 20% body fat: ⠀ Body can handle a bigger deficit. ⠀ 500-1000 cal deficit/day. 4-8 lbs fat loss/month. ⠀ 2: Eat sufficient protein daily ⠀ .8-1g per lb bodyweight. No excuses. ⠀ 3. Maintain strength in the gym ⠀ It’ll be difficult to increase strength when in a deficit. ⠀ Aim to maintain strength. Look at strength gain as a nice bonus. ⠀ So how do we know if we’re losing muscle? ⠀ Unfortunately there’s no “exact” way. ⠀ First, look in the mirror. ⠀ If that doesn’t work, examine how you are responding to the deficit. ⠀ MILD hunger and cravings are pretty normal on a deficit. ⠀ If you are VERY hungry and losing strength in gym, it’s a good sign your body is tapping into muscle stores as well as fat. ⠀ Solution? Cut slower. Raise daily cals by 200 and reassess. ⠀ If you’re feeling good overall, maintaining strength, and would like to be more aggressive, be my guest. ⠀ Lower cals by 1-200 and reassess. ⠀ Be wary though ⠀ Adjusting a deficit too drastically can be harmful. ⠀ Too high of a deficit isn’t sustainable (+ muscle loss), and too low of a deficit results in a brutally long cut. ⠀ Find your sweet spot and run with it✊🏼 ⠀ ⠀ by @jakegmgripped
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6 years ago
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