I want to look like that guy : documentary

[Koing]

http://www.youtube.com/watch?v=6Xu1hNgAp2E

1) Build some muscle
2) Diet down slowly over a period of time

NOTE: Most people would KILL to look like the guy (Stu) with a bodyfat % of around 12-15%. You don't need take it any further if you don't want to.

I think if you have a good amount of muscle mass you can maintain 10%, maybe 8% if you are very active anyway. Maintaining a real 6-7% all year around is going to be very strict.

Stu lost 50lbs but most importantly he built some muscle beforehand so he looks much better after dropping 50lbs. If he didn't or if he had less muscle to start with (he is moderately built before starting his bulk) he would look just skinny after losing 50lbs.

HOW MUCH DO YOU WANT TO GET IN SHAPE is the real answer.

Koing

 

[highland145]

HOW MUCH DO YOU WANT TO GET IN SHAPE

Not as bad as Stu. I'll hit the gym 5-6 days per week but I've no desire to restrict my food that much or count every single calorie. Maybe when the kid starts lifting and putting on muscle I'll feel the need to be more competitive.

Good job Stu.

 

[Worthington]

That was really interesting. Thanks for the link.

 

[Zivic]

http://www.youtube.com/watch?v=6Xu1hNgAp2E

1) Build some muscle
2) Diet down slowly over a period of time

NOTE: Most people would KILL to look like the guy (Stu) with a bodyfat % of around 12-15%. You don't need take it any further if you don't want to.

I think if you have a good amount of muscle mass you can maintain 10%, maybe 8% if you are very active anyway. Maintaining a real 6-7% all year around is going to be very strict.

Stu lost 50lbs but most importantly he built some muscle beforehand so he looks much better after dropping 50lbs. If he didn't or if he had less muscle to start with (he is moderately built before starting his bulk) he would look just skinny after losing 50lbs.

HOW MUCH DO YOU WANT TO GET IN SHAPE is the real answer.

Koing

Jeff Willet was/is part of AST. I followed their MAX-OT for years. Still feel their program is overall the best I have used. Notice the workout listed at 56:47. basically 3 lifts a day, 2-3 sets for 6 reps.

I was at sub 6% bodyfat (calipered) for about 2 yrs. felt awful. sickly, tired, but I was ripped.... then I went the other way. I am getting down in the low teens now and feel good with my build.

 

[Koing]

Not as bad as Stu. I'll hit the gym 5-6 days per week but I've no desire to restrict my food that much or count every single calorie. Maybe when the kid starts lifting and putting on muscle I'll feel the need to be more competitive.

Good job Stu.

I meant for overweight people to get in reasonable shape, not to be contest ready! I think for most people having a flatish stomach will be more than enough, and then progress on to a 6 pack. I was out for a mates stag do a few weeks ago. The general thing they all wanted was a 6 pack it seems. They all drank a sh!t load, didn't train properly or eat properly.

Koing

 

[Koing]

Jeff Willet was/is part of AST. I followed their MAX-OT for years. Still feel their program is overall the best I have used. Notice the workout listed at 56:47. basically 3 lifts a day, 2-3 sets for 6 reps.

I was at sub 6% bodyfat (calipered) for about 2 yrs. felt awful. sickly, tired, but I was ripped.... then I went the other way. I am getting down in the low teens now and feel good with my build.

Different types of training suit different people. If you find one way works for you, great 🙂 My BB work outs are 3sets for 10-12reps heavy, I'll do 3-5drop reps also on certain exercises for my last set. Some of my stuff I'll just go to a heavy 4 or so and then drop down and do 3sets of 10-12s. Other exercises I'll do heavy 5s. But whatever gets a persons gains is good.

Bod pod or under water is accurate. Do you have pics of you at 6? Stu on stage is 6%. You better have a christmas tree on your back at 6%.

Koing

 

[Zivic]

Different types of training suit different people. If you find one way works for you, great 🙂 My BB work outs are 3sets for 10-12reps heavy, I'll do 3-5drop reps also on certain exercises for my last set. Some of my stuff I'll just go to a heavy 4 or so and then drop down and do 3sets of 10-12s. Other exercises I'll do heavy 5s. But whatever gets a persons gains is good.

Bod pod or under water is accurate. Do you have pics of you at 6? Stu on stage is 6%. You better have a christmas tree on your back at 6%.

Koing

this was a dozen yrs ago. I did take some pics (film) that are floating around my house some where. If I come across them I'll post them up. don't care if people doubt it I was at 6 or not. I felt like sh!t, was eating basically nothing, and doing 12 cardio sessions a week on top of 6 days of lifting. I was ~168 lbs at 5' 8" . I feel much better where I am now. I have visible abs (not a full six pack) at 218-220 lbs. I am not as strong as I have been at similar weight, but I am definitely more muscular now than I have ever been.

as far as the workout goes, there is no secret to training. MAX-OT keeps it simple and is by far the most efficient way to train. there are other good workouts out there, but nothing that will make better use of your gym time. if followed correctly, you won't be at the gym for more than 40 minutes. Now I have training days that go upwards of 1.5 hrs with warmups. I can definitely tell the mental fatigue on those days.

 

[Koing]

this was a dozen yrs ago. I did take some pics (film) that are floating around my house some where. If I come across them I'll post them up. don't care if people doubt it I was at 6 or not. I felt like sh!t, was eating basically nothing, and doing 12 cardio sessions a week on top of 6 days of lifting. I was ~168 lbs at 5' 8" . I feel much better where I am now. I have visible abs (not a full six pack) at 218-220 lbs. I am not as strong as I have been at similar weight, but I am definitely more muscular now than I have ever been.

as far as the workout goes, there is no secret to training. MAX-OT keeps it simple and is by far the most efficient way to train. there are other good workouts out there, but nothing that will make better use of your gym time. if followed correctly, you won't be at the gym for more than 40 minutes. Now I have training days that go upwards of 1.5 hrs with warmups. I can definitely tell the mental fatigue on those days.

I'm always dubious of *anyone* claiming a 6% without a christmas tree on their back.

What were you eating out of interest? I think stu was down to 1500calories LOL.

You are 218lbs at 5'8? wtf? HUGE man.

Indeed there are no secrets to training but to say MAX-OT training is the *by far the most efficient way to train* is a VERY bold claim. You could say Dorian Yates would be better due to only one top set after your two warm up sets.

Koing

 

[Bateluer]

The accusations of steroid use in the YouTube comments sicken me. Is it that hard to have some strict dedication for 6-7 months?

Oh, wait, this is America in 2013 . . . maybe it is. 🙁

 

[Maximilian]

How old is that vid? Clocked a Mac Pro G4 at 13:32

Probably missing the point of the vid but yeah... thought i would mention it 😎

 

[Zivic]

I'm always dubious of *anyone* claiming a 6% without a christmas tree on their back.

What were you eating out of interest? I think stu was down to 1500calories LOL.

You are 218lbs at 5'8? wtf? HUGE man.

Indeed there are no secrets to training but to say MAX-OT training is the *by far the most efficient way to train* is a VERY bold claim. You could say Dorian Yates would be better due to only one top set after your two warm up sets.

Koing

I guess I never checked for the tree in my back. Should have entered a show, but like a chump I chickened out. Just felt too small. when I was at my leanest I had a trainer at my gym caliper me. She said she can get an accurate reading down to about 6%. Said I was below that. I was so skinny, like stu says in the video, you are starving yourself. I was light headed most afternoons/evenings. Went to bed by 9 pm. I was in my early twenties. I was eating ~1800-2000 calories a day, 6 meals at 300 calories per with a couple protein supplements.

now I am big, even though I feel relatively small. not the strongest I have ever been, but more muscular/bulky than I probably ever have been. I have been as high as 265-270. Definitely fat, but I carry my weight pretty well.

I have seen some of Yates workouts. you are selecting one workout and calling it a program. MAX-OT is a set of principals that you stay consistent with. You can train a newbie as well as a pro with the same set of principals. I still claim it is the most efficient use of gym time. I was pushing some serious weight at my prime with that program and wish I would have been more serious about it than I was.

I have a lot of workouts written down.
@220-225 lbs A chest day would be like
flat bench:
385x6
400x5
405x5

incline Dumbell
130x6
130x5

Decline barbell
395x6
395x6


heck, I would Military press 265x6, Dumbbell curl 75's for 6, sometimes 7, skull crushers @ 225 lbs x 6. My squats weren't my best lift, but 485-500 for sets of 5-6 - and those aren't "football" squats. Them are the real deal squats.

Believe me or don't, I don't give a sh!t really, but when I get asked about a routine at my gym I always tell them about max-ot. there are other great workouts, but I still claim they fall short of what max-ot offers.

Stu in the vid is training max-ot.

 

[Kaido]

Cool, thanks for sharing :thumbsup:

 

[Koing]

I guess I never checked for the tree in my back. Should have entered a show, but like a chump I chickened out. Just felt too small. when I was at my leanest I had a trainer at my gym caliper me. She said she can get an accurate reading down to about 6%. Said I was below that. I was so skinny, like stu says in the video, you are starving yourself. I was light headed most afternoons/evenings. Went to bed by 9 pm. I was in my early twenties. I was eating ~1800-2000 calories a day, 6 meals at 300 calories per with a couple protein supplements.

now I am big, even though I feel relatively small. not the strongest I have ever been, but more muscular/bulky than I probably ever have been. I have been as high as 265-270. Definitely fat, but I carry my weight pretty well.

I have seen some of Yates workouts. you are selecting one workout and calling it a program. MAX-OT is a set of principals that you stay consistent with. You can train a newbie as well as a pro with the same set of principals. I still claim it is the most efficient use of gym time. I was pushing some serious weight at my prime with that program and wish I would have been more serious about it than I was.

I have a lot of workouts written down.
@220-225 lbs A chest day would be like
flat bench:
385x6
400x5
405x5

incline Dumbell
130x6
130x5

Decline barbell
395x6
395x6


heck, I would Military press 265x6, Dumbbell curl 75's for 6, sometimes 7, skull crushers @ 225 lbs x 6. My squats weren't my best lift, but 485-500 for sets of 5-6 - and those aren't "football" squats. Them are the real deal squats.

Believe me or don't, I don't give a sh!t really, but when I get asked about a routine at my gym I always tell them about max-ot. there are other great workouts, but I still claim they fall short of what max-ot offers.

Stu in the vid is training max-ot.

I'm not selecting one work out, but the rough principles of the training system from my basic understanding. But the claim that it's the most efficient use of your gym is a bold claim for *any* training programme.

f0ck dude, very strong numbers. BP, MP and skull crushers were huge numbers imo. Very rarely see anyone MP over BW for reps let alone at that big a % over bodyweight.

Koing

 

[Zivic]

I'm not selecting one work out, but the rough principles of the training system from my basic understanding. But the claim that it's the most efficient use of your gym is a bold claim for *any* training programme.

f0ck dude, very strong numbers. BP, MP and skull crushers were huge numbers imo. Very rarely see anyone MP over BW for reps let alone at that big a % over bodyweight.

Koing

funny thing is, I can't ohp for sh1t in comparison. But like I said, those days are yrs ago. I am still strong, but not like that. After posting up, I did a max-ot leg day last night. Felt good 😉

read through max-ot. at least the first section. It will be eye opening.

 

[Blackjack200]

funny thing is, I can't ohp for sh1t in comparison.

Military press is OHP with stricter form, did you mean another lift?

 

[Koing]

funny thing is, I can't ohp for sh1t in comparison. But like I said, those days are yrs ago. I am still strong, but not like that. After posting up, I did a max-ot leg day last night. Felt good 😉

read through max-ot. at least the first section. It will be eye opening.

MP is the same as OHP. MP with legs together but hardly anyone does that now in the classical sense.

I'll read up on max-ot training.

Had a good chest and tri session today. BP way down 😛 but hey I'm leaning up 😛

Koing

 

[Zivic]

MP is the same as OHP. MP with legs together but hardly anyone does that now in the classical sense.

I'll read up on max-ot training.

Had a good chest and tri session today. BP way down 😛 but hey I'm leaning up 😛

Koing

seated military press
vs
standing overhead press

 

[Whisper]

I can only imagine what sub-6% must feel like, especially to maintain for any length of time. I sat around 8% for a number of years (pictures below for anyone actually curious) back in grad school, which wasn't horribly difficult to keep up. However, dropping 2-3% from that would've been pretty brutal, I'm sure.

I'm likely closer to 10-ish% now, and I'm not particularly motivated enough at the moment to add in the cardio it'd take for me to lose any weight.

http://i1284.photobucket.com/albums/a576/WhisperAT/3_zpsc3e88cf6.jpg

http://i1284.photobucket.com/albums/a576/WhisperAT/1_zps2d738ef2.jpg

http://i1284.photobucket.com/albums/a576/WhisperAT/2_zps11dbb4be.jpg

So yep, props to anyone who can even get to sub-6%, let alone keep it up for more than a couple weeks.

 

[Zivic]

I can only imagine what sub-6% must feel like, especially to maintain for any length of time. I sat around 8% for a number of years (pictures below for anyone actually curious) back in grad school, which wasn't horribly difficult to keep up. However, dropping 2-3% from that would've been pretty brutal, I'm sure.

I'm likely closer to 10-ish% now, and I'm not particularly motivated enough at the moment to add in the cardio it'd take for me to lose any weight.

http://i1284.photobucket.com/albums/a576/WhisperAT/3_zpsc3e88cf6.jpg

http://i1284.photobucket.com/albums/a576/WhisperAT/1_zps2d738ef2.jpg

http://i1284.photobucket.com/albums/a576/WhisperAT/2_zps11dbb4be.jpg

So yep, props to anyone who can even get to sub-6%, let alone keep it up for more than a couple weeks.

looking at the last two pics, I would say you were below 8. pretty lean regardless.

 

[Whisper]

looking at the last two pics, I would say you were below 8. pretty lean regardless.

It's possible; that's what I had calipered at a few years prior to the pictures, and my weight (~175) was about the same from what I can remember. I'm 5-7# over that now (much of it in my thighs apparently, based on how my pants are fitting), though, so I figure 10% is as good a ballpark as any.

 

[Koing]

seated military press
vs
standing overhead press

Gotcha.

Never really heard of a seated military press. I just call it a seated press.

Koing

 

[Koing]

I can only imagine what sub-6% must feel like, especially to maintain for any length of time. I sat around 8% for a number of years (pictures below for anyone actually curious) back in grad school, which wasn't horribly difficult to keep up. However, dropping 2-3% from that would've been pretty brutal, I'm sure.

I'm likely closer to 10-ish% now, and I'm not particularly motivated enough at the moment to add in the cardio it'd take for me to lose any weight.

http://i1284.photobucket.com/albums/a576/WhisperAT/3_zpsc3e88cf6.jpg

http://i1284.photobucket.com/albums/a576/WhisperAT/1_zps2d738ef2.jpg

http://i1284.photobucket.com/albums/a576/WhisperAT/2_zps11dbb4be.jpg

So yep, props to anyone who can even get to sub-6%, let alone keep it up for more than a couple weeks.

Looking LEAN.

Koing

 

[momeNt]

Came in here looking for Zyzz. Left disappointed.

I'll watch this when I have some more time, do they mention intermittent fasting or leangains at all? Martin from leangains always says you don't have to feel like shit sub 10% BF, but maybe he's just hyping his plan.

 

[TwiceOver]

Thanks. Finally got done watching. An excellent documentary. I kinda wished they would have focused more on what he was doing/eating rather than his feelings. But I guess that was more the point of the story.

 

[Koing]

Thanks. Finally got done watching. An excellent documentary. I kinda wished they would have focused more on what he was doing/eating rather than his feelings. But I guess that was more the point of the story.

What he is eating is listed before they make changes it and it does come up quite a bit in the video.

What his training is not that important. Stick with a basic routine and just WORK HARD. The contest prep is about maintaining muscle mass and stripping away fat through dieting and cardio.

Koing