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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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Scott
Scott

Excellent post, Andy and great work Steve! Andy – you’ve mentioned that most of your clients find skipping breakfast and 2 meals per day to be most practical for them. Do you have a similar finding around workout time? What seems to be most practical for folks or most successful? Before work, mid-afternoon, or right after work? Thanks!

Michał
Michał

Hi Andy, great job and I do really appreciate effort you are putting into comments and replies.

Just quick comment on caption under first photo of the meal …”Fried rice (200g) with 2 eggs and 70g beef/pork mince (or with shrimp for less fat) [668 cal, 36P, 30F, 60C]” … I’m quite sure this is “typo” and 200g is a little bit more than 60g of cabrs.

Cheers,
Michał

Michał
Michał

Hi Andy, many thanks for reply! Makes perfect sense. Cooked vs uncooked is the difference I misunderatood.

I think my leptin during cutting makes me subconsciously looking for high volume and low calories meals 🙃

Wiah you nice day!
Michał

Tee Kaeh
Tee Kaeh

Thoughts on single set / HIT approach vs 3×5 or 5×5?

Tee
Tee

Thanks as always!

Will
Will

+1 to “The only things holding me back from going pro are a lack of skill and dislike of getting hit in the face.”

Abhi
Abhi

Hi Steve and Andy
I am probably commenting again on this.
I have added Gyoumu Super’s ( I am sure you know about this super market, its cheap) Frozen shrimp salad as a simple meal. It packs on a lot of protein with really low calories. And it tastes amazing too for the cheap cost of frozen shrimps.
May be you can give it a try if you prepare for a contest again.

Cedric
Cedric

I think you should have won , but yes I can imagine a tan would really have made you stand out

One question…

What progression model was used for the workouts? I.e. was it wave loading or just linear ?

Many thanks

Steve
Steve

Hi Cedric,

I wasn’t really gaining any strength as I got to the lower levels of bodyfat. My goal was simply to maintain the weight on the bar, even if that meant slightly fewer reps/sets towards the end of the cut. In retrospect I should probably have tried a de-load week or something like Andy suggests.

During my past bulking/maintenance phases I have generally used linear progression. I pick a rep range (say 8 reps for example) and increase the weight after I can comfortably hit 3 (or however many sets) x8. If I stall for a while, then I might try to add another set (volume) instead of weight.

However, recently I’ve been trying some linear periodization for my compound lifts as Andy has covered here (https://rippedbody.com/progression/)

Thanks for your question.

– Steve

Abhi
Abhi

HI
Do you mind sharing the name of the gym here. I am staying in Osaka and working out at ANYTIME FITNESS now. They are not as much of a serious gym.

Abhi
Abhi

Thanks Andy (and Steve for putting up that explanation article)
This article gives me hope. I have learned a lot from your book Andy and I am around 6 weeks into my cut. Really seeing good results by consistency and hope this time I will achieve a visible 6 pack by end of cut.
My bulk was also programmed based on your articles here which resulted in a lot of muscle with still some definition on abs, though I never performed ab exercises. (But performed the 4 big lifts you recommend).

Lloyd
Lloyd

Amazing work and it just goes to show how doing the basics consistently can lead to excellent results.

Out of interest, two questions:
a) Any particular reasoning behind moving shoulders to leg day? I may adopt this due to session timing issues on upper body days (currently running beginner upper/lower).
b) What progression method was implemented in Steve’s workouts?

Steve
Steve

Hey, this is Steve.
Thanks for the kind words.
a) Mainly a timing issue – by doing shoulders on leg day, I could get both upper/lower workouts down to around 45-50 minutes. By doing shoulders on the upper day, it’d take me over an hour to do the upper workout and the leg workout would only take 30~ min.
b) I’ve been training for years and my lifts/strength are at an intermediate level, so I wasn’t really progressing in strength once I started the cut. My primary goal was simply to maintain weight/reps (which I largely achieved up until the final week or two). Now I’m starting a long, slow bulk, I will focus more on progressive overload and building up strength once again.

Rab Estopare
Rab Estopare

Hi, Andy! First, I just want to thank you for this great article. Second, congrats to Steve for his dedication and perseverance. By the way, I have only two questions in this write-up. First, what could be the scientific reason why there’s a need to increase the fat intake during rest days? Second, there’s a study spearheaded by great Schoenfeld that moderate and low loads are just as effective building muscle as high loads which could be great news for those who prefer to perform higher reps without increasing the risk of injury due to form breakdown. Would you still recommend Steve to do deload during the time when he cut down the volume of his workout and incorporated higher reps?

Thanks!

-From the Ph

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