Monday, March 17, 2008

The shape-up work out: The stupidest workout schedule i ever did

In retrospect, this was the stupidest regime i ever followed. it literally starved me and made me weak instead of fit. but i have still kept it on my blog as a reord of my follies.
this is similar to the idiotic fads like P90X and INSANITY workouts. its really stupid, even though on the outset, it seems to work. But you end up losing quality muscle mass and fat, and getting really weak - while you think what you have lost is only fat. 


15 Jan
Past the new year party spree, i had ended up bloating up 5 extra kgs - k extra kgs of fat - not muscle. Thats the chubby stuff.
Obviously i wanted it off. Its kinda funny to see muscles with semi flabby mass hiding all the cuts and definition that you have worked so hard to build up.
And then it struck me - why not use this opportunity to build up all the mass that i wanted to!
And that what i did for a month and a half - with pure weight training (max weights for 6-8 reps each) and zero cardio - i reached 70 kgs - in almost complete muscle mass.

1st march.
Now came the tough task - to shape all i had acquired into proper definition. phew! There was no way to attain my target with just a work out - so a diet had to be incorporated into the schedule to met my target.

What's stated below is no recommendation of any sort - its purely the regime i followed:

The 7 day Detox:
day 1: only water
day 2: only fruit juices (without sugar)
day 3: only fruit juices (without sugar)
day 4: light foods, non spicy, salads, basic food stuffs
day 5: light foods, non spicy, basic food stuffs
day 6: 4 light meals a day - minimal/zero oil
day 6: 4 light meals a day - minimal/zero oil

The General diet:
This is following the detox diet.
Minimum carbohydrates and starch. Stick to protein as far as possible.
3 meals a day + maximum water consumption.
Pulses/eggs/roasted meat/peanuts for breakfast, lunch and dinner.
No rice at all. Esp no rice for dinner.
maximum 2 chapattis a day.

The Works:
workout - workout - stretches - work out - complete rest - workout legs - rest

Day 1: Cardio + C-S-T (chest shoulder tricep)
30 mins treadmill
30 mins cycle
50 push ups (quick)
100 bench presses
150 shoulder raises
200 tricep extensions
30 mins treadmills with light weights (lifting weights/ doing curls/ shoulder raises)

Day 2: Cardio + B-D-B (back delt bicep)
30 mins treadmill
30 mins cycle
30 pull ups
150 lat pulleys
100 dead lifts
150 delt pulls
200 bicep curls
50 concentration curls
30 mins treadmills with light weights (lifting weights/ doing curls/ shoulder raises)

Day 3: Stretches + walk
Just stretch to the max.

Day 4: mix n match
30 mins treadmill
30 mins cycle
Mix n match - excercise all muscles that feel less exerted with low weights and maximum repititions.
30 mins treadmills with light weights (lifting weights/ doing curls/ shoulder raises)

Day 5: Complete rest

Day 6: The horror (legs)
I kept a separate day for legs coz the day i do legs, the next day i can barely walk!
100 Squats
100 Lunges
150 leg presses
150 leg curls
100 side sit ups
30 mins treadmill
30 mins cycle
I keep the cardio in the end so that it dosent scare the shit out of me right in the beginning.
(damn! the legs hurt!)

Day 7: REST
get a massage/steam. Chill. Relax. Give your body time to recuperate.

------------------------

AND THAT's IT! :)
If you do follow this schedule - do be prepared - it tires the hell out of you.
Another thing - i used low weights so that i could maximize my reps. But only so low enough that i used to be straining myself to get to the end.

Note:
i missed my 15 march deadline by a day.
I reached my target weight by 17th march thanks to 2 unexpected parties.
but i guess 2 days late is better than never :)

Now to go for it all! :) Absolute definition by April 15.
If you have any tips - do let me know :)


AGAIN: In retrospect, this was the stupidest regime i ever followed. it literally starved me and made me weak instead of fit. but i have still kept it on my blog as a reord of my follies.
this is similar to the idiotic fads like P90X and INSANITY workouts. its really stupid, even though on the outset, it seems to work. But you end up losing quality muscle mass and fat, and getting really weak - while you think what you have lost is only fat. 

- Pushkaraj Shirke

8 comments:

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    ReplyDelete
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    ReplyDelete
  3. my god u even follow all that?

    the moment i see food im all over it....hehhe

    ReplyDelete
  4. Yo handsome! Long time no see ;)
    And look like you've become a health nut. tut tut tut!
    Lol!

    ReplyDelete
  5. grt... wow!!

    now you are the type of guy who can help me.... i need you my friend (ya, you just became my friend :) )

    i need instructions like what you have written down!... i need to loose some weight.. at least 10-15 kg ... am 6ft 1in... don't seek muscles though...

    i don't eat non veg and i don't eat eggs (am allergic / had an anaphylactic attack)

    i have been running since feb this year --- started with 5 minutes of a tiring run and reached upto 42 minutes in one go).. i have been RANDOM!!.. but on the higher side always... 3-4 times a week.

    now i think i need to plan these things...

    what for breakfast, what for lunch, how many meals a day, what kind of excercise... and for how long so as to make it sustainable!!!

    i guess u can help me in case you have time!!

    thanks a lot dude

    vivek2050@gmail.com

    CHEERS!!!

    ReplyDelete
  6. for your diet, you'd better consult a nutritionist. as far as 42 minutes of running-- its USELESS.
    if you've noticed, by now your body has gotten used to the strain of running. it dosent really burn as many calories now as it used to earlier.

    you need a change.
    change from 40 mins of jogging to 10 -10 mins of sprints.

    break it this way: 5 mins sprint. 5 mins run. 5 mins sprint. 5 mins run. 5 mins jog.

    (do this alternate days)
    skipping and swimming are the other 2 best things to do.

    and NEVER miss your legs work-out- coz ur legs are intrinsically connected to your core. so though it is tempting to skip it - you really shudnt.

    thats it for now.
    ask me if you need anything else :)

    ReplyDelete
  7. thanks man!... will follow this!
    will let you know if i have any more specific questions!

    see u around my friend!

    cf

    ReplyDelete

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