FITNESS, INSPIRATION, NUTRITION

Day 1 Is Finally Here

Well team, after many months of being out of the gym recuperating from my last hard push and recovering from some minor injuries, I am finally back on program. Months ago I set 1/15 at my starting date and here it is.

I am pleased to say that it was not a disappointment. Day one in the gym in earnest I could feel the energy pumping through me. My stats are off right now as are my measurements, but I know my body and how it reacts so I am not worried.

I must say that the energy and exuberance that I woke up with this morning was absolutely intense. From the moment my eyes were open I was ready to conquer whatever got in front of me.

As per request I will give my starting stats. Standing at 6 foot tall my starting weight is 205 with a body fat percentage of 18-20%. This is far from my ideal, but after taking several months off of the gym and eating whatever I wanted I am pretty happy with this as a start. Last year at the end of program I clocked in at 235 with a body fat % between 10-12. This years goals are slightly different. Getting to 235 took just too much food and getting my body fat under 10 proved nearly impossible. My goal for this year is to clock in at 215 with 8-10% body fat.

For next week I will get some measurements like biceps, chest, quads, etc and, if you like, you can follow that progress too.

I am really pleased to say that JNyx and RHA have joined me in my program and are going to be matching me in both diet and routine.

For people who are interested in 12 week diet and nutrition programs please be in touch with me. I can customize a program to your particular goals and keeping in mind what you have access to and what time you have available. I also do coaching and will check in on you to keep you guys on your grind. So if you are interest be in touch.

On a personal note, according to the site stats there have been 200+ people per day coming to this website. I can’t express how happy it makes me to see so many people interested. I really didn’t know what to expect when I launched and to see so many people coming to the website in such a short time is really fantastic. I would like to thank all of you who come to the site, read the articles, comment and recommend to others. I will keep trying to put out quality content and am always here to field questions, answer comments or just shoot the shit.

So let me know below in the comments if you are on a program or contemplating a program and what your specific goals are.

Thanks again!

WB FITNESS

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6 Comments

Consolation_of_Philosophy

Definitely need guidance with diet. It’s been a problem, especially in the winter. Summer, I just grill meat and fish, and things are good. Right now, I am 6’1, 210lbs, but my weight seems to fluctuate between 205-215, weekly– way too wide a range. Which is a pain in the ass, and I need to break the 205 barrier.

In other news, the bicep and trap routines you outlined are the most subtly brutal thing in the world. They sneak up on you, and suddenly each rep is an order of magnitude more difficult than the last. It’s unreal for the muscles to be so sore, with joints feeling fine. Feeling the absence of joint fuckery is actually strange (in the best possible way)!

WB Fitness

This is the kind of comment that really makes my day. Thanks CoP!

Subtly Brutal is a good way of explaining what I am trying to do. Once you really learn about muscle groups you can start playing with things when you design programs. One of my favorites is doing chest and triceps together eschewing the “arm day” or push and pull theories. The reason to do chest and triceps is because when you do chest exercises like bench presses, your triceps activate as secondary muscles to help. So if you totally annihilate your triceps to the point where they can’t fire up and aid the chest you get a situation where the isolation on the pecs is much,much more intense.

Pretty much every lift you do, no matter how much of an isolation move it is, will incorporate some other muscle in the body and knowing which ones and thinking it through is what leads to the subtle brutality.

As for the muscles being sore with no joint problems, I think @louskunt will back me up on this, somewhere lifting got hijacked by popular culture and like all things that do it lost its way. Lifting has always been about muscles. In the 90’s fad diets were all the rage and all you would hear is about another new diet every few weeks. By the mid to late 00’s it was fad workouts.

As lifting weights became a fad people had to come up with all these new ideas to sell shit. When everyone and his mother has a book on lifting they can’t all be the same. Some of the things that came out were creative, but eventually you hit critical mass and the market is flooded with just horribly stupid shit.

I would, conservatively, say that 80% of the people I see in the gym are lifting wrong. Either they are lifting too heavy,with poor form, in bad sequence or all three. That is why I started WB Fitness. Basically it is just the revolutionary idea to go back to the pure form of lifting. Finding proper weights and blowing out your muscles with mass volume without ego lifting and killing your joints, herniating your spine or wasting your time doing stuff that simply isn’t going to get you to your goals.

wrt diet, hit me up on telegram and I will run a diet plan with you.

J.Nyx

Starting in:
Height: 6’1″
Weight” 178lbs
BF% 18-20%

Looking to drop down to sub 15% bf while getting up to around 195lbs. Having access to a full gym this time around is amazing. So many things i can do now that I was limited by with my “you dont need anything but a barbell” way of thinking.

WB Fitness

We want to start getting the following measurements as well. I will begin posting next friday

Upper Arm (right and left)
Forearm (right and left)
Chest
Thigh (right and left)
Calf (right and left)
Waist
Shoulder

Trudodyr

What about the total muscle mass? I weigh roughly 83kg, my scale says that 46.5% of my body weight is muscle, and so I have roughly 38.6kg of muscle on me. For me this is currently the most important number I work with (tracking it tells me whether I actually gain muscle) and my current goal is to get it to 40kg. Does this make sense?

WB Fitness

Sorry I didn’t get to this sooner. I don’t get notifications when comments are left and often only look at the most recent post.

I don’t generally think of things in terms of just “muscle mass.” However, you do hit the nail on the head. That is the most important thing. I just look at it from a different angle. I look at it as body fat percentage. During my down time, when I am not working out, I keep my body fat % at around 18-20% That leaves 80% for stuff like bones and muscle etc. When I am at my peak in my training cycle I usually look for 10%. At 10%, for most people, you will start drying out and getting really “cut.” That is when your abs start showing and all the muscle striations come out.

When I go under 10% it is only for a short time. It is super hard to stay that way and I really feel very tired and headachey when I do.

Which percentage of the left overs after fat is taken out of the equation I honestly don’t know. I will do a little research and see if I can find out.

At my best last season I was at 107 kg with about 11kg of body fat. This year I decided I am not going to go quite so big and I am looking for 97kg with about 5% body fat.

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