Tips for Building Your Ideal Physique

I hate homeschool. We've been at it for hours. Can we just take a break? I know, I know. I just think I need a little break, man. Ouch! Okay, okay, fine. What is going on guys Will here welcome to the video today we are going to talk about how to build your dream physique lose the fat gain the muscle you can use this if you're a man a woman if you classify yourself as neither you can still use this too. This is for beginner, intermediate, and advanced trainees as well. So when we look at making an effective program, we must nail down the three main things, which are our diet, our training, and our cardio. So I'm gonna lay out each one, one by one, as simply as I possibly can. So get your notepad out, because you guys are now students of Gaines College. So let's get this video started. Let's get started. Before we start any form of diet, we've got to know how many calories are we taking in. If you don't, you're still going to be fat and you're still going to be unhappy. So what we're going to be using is the Harrison-Benedict formula, which is the most widely well-known way to find your calories. So I'm going to link in the description down below a BMR calculator that you've got to use right now to find your basal metabolic rate. What that is, is the calories that you burn at rest just being a vegetable wasting space on this earth. So once you have that total, you're then going to multiply it by 1.2 to 1.9. Depending on your activity level. This is very important that you're honest with yourself here If you only work out twice a week You do not need to multiply your BMR by 1.9 unless you want to be a sumo wrestler So that will give you your maintenance calories. Then what we got to do is create that ever so lovely calorie deficit Which I recommend 300 to 500 depending on how much cardio you're gonna be doing if you're meeting a little bit more 300 calorie deficit if you're not doing as much maybe you're sedentary a 500 calorie deficit. So in terms of the composition Those calories do you need to track macros? No, it is a waste of time. It is way too stressful Just hit your nutrient minimum So I recommend point eight to one gram per pound of body weight a protein ten grams of fiber per every thousand calories you eat So that will keep you honest with fruits and vegetables and whole grains and then 15% of those calories coming from fat for your hormones Organs essential vitamins and minerals. Do you need to drop your calories on rest days? You need to do epic carb cycling No guys, just stay with those calories constant monitor your progress and Adjust accordingly. Okay. So how do I monitor my progress? Great question So what I recommend is weighing yourself every single day and finding your weekly average So what you're gonna do is weigh yourself every day of the week and at the end of the week You're gonna divide that by seven. I'll give you your weekly average So I don't like looking at weight by a single day because there's so many factors that can come into play like water weight sodium actual volume of food hormone fluctuations and so many things a lot of people look at a weight specific day and start to freak out and Then like drastically drop their calories So it's not the best thing to do so just look at your weekly average and look at a downward trend over time So the scale that I use is a withing scale highly recommended. I'll link in the description down below So yeah weekly averages way more important in my opinion and just monitor that over time and see the downward trend The age-old question does cardio kill your gains? Yeah If you don't eat right, you don't sleep enough, and you don't train with weights. Otherwise, if you have a proper diet, focusing on protein, you sleep six to eight hours a night, and you work out with weights, why would it kill your gains? Do you need cardio? No, but I hate to break it to you guys. Your heart is a body part too, a pretty important one, may I add. You could have small biceps and you're fine, but if your heart stops beating, guess what? You're dead. So in terms of what cardio to do, do whatever you want to do. You go for sprints if you like sprints. Play basketball if you like basketball. Go for a walk if you like to walk. Play Wii bowling if you like Wii bowling. No form of cardio is better than another. Yes, some are more efficient at burning calories and some are easier on your recovery, but if you don't enjoy it, you're not going to do it. And it's kind of a mute point as to which one is better. So how should you track your cardio? So I like to track my cardio by either calories or my distance. I don't like to do time because even if you do the same amount of time, you might get less work done if you're not feeling it one day. So I usually like to go with calories or my distance. So I have an Apple watch, highly recommend an Apple watch or a Fitbit to track like steps or calories. Are the calories burned accurate? No, they're wildly wrong, but as long as you're consistently inconsistent, it's consistent. You know what I'm saying? So if you burn 400 calories on the Apple Watch, it might be 300 calories, but if you burn 500, that will be 400. So it's just consistently off, which is what you kind of want to go for. So when to adjust your cardio? So if you hit a weight loss plateau, you either want to take away from your diet or your cardio or a combination of the two. So I usually recommend... combination of the two. So for example if you stall and you've been doing three sessions of 500 calories of cardio a week you might want to bump that up to three sessions of 600 a week. Small adjustments if you usually walk 10,000 steps a day Maybe you bumped it up to 12,000 steps a day. So it's small adjustments over time, not drastic changes that will make the big difference. Remember what I said, guys. Just because girls can't see your heart doesn't mean you shouldn't train it. And I'm going to do a giveaway, another giveaway. I'm feeling like Santa these days. For the Tennyson Cardio Hoodie, all you have to do is you have to give this video a like. You have to be subscribed to the channel. And you have to comment down below what your favorite form of cardio is. And one of these two hoodies, because there's going to be two winners yet again, will be yours. Alright the giveaway winners from last video for the cheat day shirts are Rachel Karen Carol Nick probably butchered that Rachel Carol like I'll put that comment on the screen and then Kevin and Draid hopefully I didn't butcher that too bad put them both on the screen Congratulations, you guys won slither into my DMS on Instagram and I'll hook you all up So other than depression, what's the first word that comes to mind when you think about diets? That is salad. Why? Because salads are voluminous. They make eating a calorie deficit easy. But the only thing is salads have a bad rap because they're kind of boring. If you ask me, mixed greens are pretty played out. So if you get a little creative in the kitchen, you can make salads a pretty beautiful thing. So I'm gonna show you guys how to make a grilled vegetable salad. Weather is nice out, it's barbecue season, so you gotta use it. So what we have here is some radicchio, a few springs of asparagus, Portobello mushroom and some endive. We're gonna put these on the barbecue, but before we do, we're gonna jazz them up just a little bit. So I'm giving a nice little generous lather of the Kirkland brand ham. Then we gotta do always, always salt and pepper. A little bit of garlic powder. And I have my barbecue preheating right now, and we're gonna go throw this on the grill. Alright, so we have the veggies here all grilled up plated so beautifully and obviously every salad needs a dressing now Radicchio is bitter as f*** So what you need is a dressing that's sweet and tangy that bites you back a little like snapping turtle So I'm gonna show you guys what to do. So here I have some chopped up rosemary use any sort of herb that you like that's going to go into the bowl just like that next step we're going to do add some mustard you can use yellow mustard dijon mustard honey mustard if you want to any sort of mustard so i'm going to go in with a couple tablespoons one Two. Next up, we're going to do some balsamic vinegar. Another couple tablespoons. One. Two. And then last but not least, our boy Walden. A couple tablespoons of that. Bring some sweetness to the picture here. One. Two. And then again, salt, pepper. If I've taught you guys anything other than working out, salt and pepper everything. There we go. We've got divine. looking dressing. So they go on top of our salad. So now we're gonna do a generous coating here. Here we go. We're not done yet. Obviously we need some cheese. So we're bringing some goat cheese to salad land. A couple servings here. I'm going to crumble on top. Goat cheese is an awesome cheese. If you don't like it, use feta, use blue cheese, use whatever type of cheese you like. It adds a great component to this dish. And there you are. So this is no ordinary salad. This is tasty, low in calories, and you're going to hit your macros and succeed on your diet. Alright, let's do a little taste test here. Cut a piece of portobello. Grab me some goat here. A little bit of endive. I'm telling you, you bring this to the office potluck, you're going to be a loved one. Super good. Unreal. This dressing, you can put it on anything. So next up, so that was the main dish. Now we're going to do a snack. So when you're on a diet, it's super important to have good snacks on hand that are high in protein, high in... Slow digesting protein because if you don't you resort to bad snacks like chips cookies and ice cream are great if you're hungry I want to stay that way, but I don't really want to so I'm gonna show you guys how to make egg white bites They're kind of a play on the Starbucks ones. They're my absolutely my favorite snack. Those are like around 170 calories per serving. So we're gonna do that at home to save a little bit of money. So all we're gonna do is add one full carton which is 500 grams of egg whites into the Vitamix. Next up into the blender, we're gonna add half a cup, one serving, which is a hundred calories of low-fat cottage cheese. That's gonna add some like cheesiness to the egg whites. And then next up we're just gonna season it. So of course again a little pinch of salt. Little bit of black pepper and then last but not least some garlic powder And I'm gonna blend this up for around like 15 10 to 15 seconds until it gets kind of smooth Okay, so that's mainly the base now what we're gonna do is add some color to the base so here I have chopped up Some red peppers, I have some basil, fresh basil, and then some chopped spinach, which is going to go back into the blender here. And all I'm going to do is just give it a little bit of a pulse, because if you blend it, you'll make everything turn into a smoothie, but we want some texture. Okay, so there's the base. Here I have a muffin tin and I sprayed it with some Pam spray and all I'm going to do is just evenly distribute it across the muffin tins. So those are good to go like that, but I want to kind of jazz it up a little bit more So all i'm going to do is add a little bit of feta cheese on top of each one around a teaspoon or so And then I have the oven preheating at 350 degrees I'm going to pop these in for around 18 To 20 minutes and you have yourself an awesome snack You can keep these in the fridge put them in the freezer for breakfast really good meal prep option As well All right. There we go. So these are going into the oven and i'll show you guys when they are done Before I start talking about the program, I just want to say I'm not claiming this to be the most scientifically based program on the planet. I know nothing about science, not even a drop. If I see the periodic table, I think of a donut, okay? This is just what has worked for me, gotten me to the point where I'm at right now. Feel free to change it however you like. So a quick little overview of the program. It's going to be a four-day split, so you're in the gym four days a week, and it looks as follows. So day number one is chest, back, and biceps one. Day number two is shoulders, legs, and triceps one, and then you're gonna have a rest day. And then you're back to hitting chest, back, and biceps too. And then shoulders, legs, and triceps too. And then you're going to have two days off. So you're hitting each muscle group twice a week. So each day is going to have a main compound movement that you're going to start off with. And the progression for each of those will look the exact same, which I'll show you guys in just a minute. So the program runs in three-week blocks. Each week the intensity is going to go up, meaning the reps are going to go down. But we're going to be handling more weight. And the goal is to restart the block with more weight than the previous block. Anywhere from two and a half to five pounds, depending on your fitness level. The more advanced you are. Probably more towards the two and a half pound side. If you're a beginner, you should be adding five pounds to the bar So there is no planned deloads as well Just deload whenever you feel like you need to and you feel fatigued Day number one chest back and biceps one and the main compound movement of the day is going to be the bench press And the progression scheme for this is going to be the exact same for every other main compound movement of the week So week number one you are going to come in and do four sets of eight reps Week number two you are going to increase the weight and do five sets of six reps Week number three, you're going to come in and increase the weight again and do six sets of five reps. You're going to notice the sets are going up, the reps are going down. All that is doing is managing volume and intensity. So it's around 30 reps per session, but you're just getting used to handling more weight, which will therefore make you stronger. Every single set you do should be with the same weight. You keep the weight constant. At no point should you have to go down to weight. That just means you went too heavy. So that was the chest. Now we're going to the back. So we're doing chest, back, chest, back, giving the body part time to recover. So we're doing the Pendlay row, which is a barbell row off of the floor. It's a very explosive movement. You don't want to bounce the bar. It's a dead stop each time. The progression scheme for this is very similar. So week number one, you're doing four sets of 12 reps. Week number two, you are going to increase the weight, do four sets of 10 reps. Week three, you're going to increase the weight again and do four sets of eight reps. Then we go on to the incline dumbbell, which is the secondary work for the chest, exactly the same as the Pendlay row. So week number one, four by 12. Week number two, four by 10. week number three four by eight so that is the chest then we go on to some more higher rep work so we're doing the lap pull down three sets of 12 to 15. so when i give you guys a rep range like 12 to 15 or 8 to 10 all that means is that you're working in that rep range and you're not going to increase the weight until you get to the higher end of that rep range so if you're doing lap pull down with 100 pounds you're not going to increase to 105 until you get all three sets of 15 with that weight then we're going on to the cable row so you will notice that there's one extra back movement than chest But the next time you hit chest and back there's me one extra chest movement just to even things out Again, three sets of 12 to 15 You're not going to increase the weight until you get all three sets of 15 with the given weight of your choice Then we're going to finish off with some biceps So you have either the choice of the barbell curl or the dumbbell curl? Whatever one you pick is what you stick with and you hit four sets of eight to ten Again, you do not go up in weight until you get all four sets of ten with the weight you're using So that was day number one and now we're on to day number two, which is shoulders legs and triceps one So the main compound movement of the day is going to be the squat. If you're more advanced, feel free to do the front squat, do a box squat, pause squat, safety bar squat. You guys get the idea. And the progression is the exact same as the bench press. Week one, four sets of eight, increase the weight. Next week, go five sets of six, increase the weight. Again, next week, six sets of five. We are then going to the shoulder movement. Again, we are going rotating body parts to give the body part time to rest. Dumbbell seated shoulder press because after the squats your lower back will be fatigued So again, this is the exact same progression as last workout week 1 4 sets of 12 week 2 4 sets of 10 and week 3 4 sets of 8 we are then going back to legs doing the hamstrings with Romanian deadlifts 4 sets of 12 week 1 4 sets of 10 week 2 and 4 sets of 8 week 3 Then we're going on to a lateral raise variation This is up to you guys to decide which one to do So I like to use the machine or I like to do a single arm leaning with a cable or a dumbbell Four sets of 12 to 15. Again, you do not increase the weight until you get all four sets of 15 with the given weight. Then we're going on to split squats, superset with reverse pec deck. So 10 reps per leg, and then you go to the reverse pec deck and do 20 reps and really burn out the rear delts. And last but not least, we're doing the dumbbell skull crusher for the long head of the tricep. Four sets of 10 to 12 reps. I like to use the dumbbell instead of the barbell. It's just a little bit easier on your joints and your elbows. And that is day number two. Day number three, we are back with chest, back, and biceps in the main compound movement. is going to be for the back because last time we hit chest back and biceps the main compound movement was for the chest so we're going to be hitting pull-ups first again four sets of eight five sets of six six sets of five then we're going on to the chest so incline bench press four sets of 12 four sets of 10 four sets of eight and then we're going back to the back with chest supported rows just isolate the back take that lower back out of the picture four sets of 12 four sets of 10 four sets of eight week three we are then going on to the weighted dip so i know a lot of people can't do this when it's a little bit hard on their sternum and hard on their joints. So feel free to swap that out for like a lighter day of a bench press. And then we're going on to the machine press. So this is the day we do the extra chest workout. So machine press or a fly, you pick one, three sets of 12 to 15. At that point of the workout, your chest is already fatigued. So putting you in a fixed range of motion with the machine press just helps you get a little bit more volume in. And then we're finishing off with biceps, incline dumbbell curls, four sets of 12 to 15. And that is day number three. Day number four, the last day of the week before you've earned yourself those two days off, and we are starting off with the standing press, my absolute favorite exercise of all time. Again, four sets of eight, five sets of six, six sets of five, and then we go on to the trap bar deadlift, four sets of 12, four sets of 10, four sets of eight, and then another lateral raise variation. So last time we went 12 to 15 reps, you're going to go a little bit heavier this time of four sets of 10 to 12 reps, and then we go on to the leg press, four sets of 12 to 15 reps. I just found Personally my legs respond better to higher reps But feel free to change the reps if you need to and then going on to the lying hamstring curl Three sets of 12 to 15 reps and then finishing off with the tricep pushdown Because we went again a little bit heavier the last time with 10 to 12 now reading 12 to 15 So four sets of 12 to 15 and that is the workout program So, you know what to do with your diet, you know what to do with your training and you know to do with your cardio So what's next it's mindset and motivation to the pick a goal and stick with it No matter how long it takes and no matter how hard it is How do I stay motivated? Every time I step foot in the gym, I treat it like it's my last. Why? Because it's an absolute honor. It's a privilege to be able to work on your health and fitness because so many people can't. So many people wish they could do what you're trying to do, and isn't that the only motivation that we need? Everything that you do in life, do it to the absolute best of your ability because it translates to everything else that you do, your family, your friends, your relationships, your work, your school. I didn't used to always be like this. I used to be the first one to write myself off, the first one to quit before I started. I used to write my name. On assignments that I knew sucked just to get it over with and it pisses me off Be proud to put your name on something be proud of whatever it is that you do If you're looking to build muscle, you're looking to lose fat. You want a promotion at work You're starting a youtube channel grind every day to the best of your ability and do not set limits on yourself A lot of you guys messaged me saying you want to get to my level on youtube Why my level pass me do better than me if it's really that important to you You will find a way to get it done because if I can you sure as hell can too And if you're someone who's constantly flip-flopping Losing motivation all the time maybe rethink why you're doing it Are you doing it for someone else because if you are you're never gonna get it done It has to be for you and you only and that's all I wanted to say guys So I just want to thank you guys all so much for watching me and supporting me It means the world like from the bottom of my heart. I appreciate you all so much This channel represents a lot of personal growth for myself It represents being able to change when you're not happy with where you are and you guys have helped me so much in that regard So again, I can't thank you guys enough So hopefully this video will help you guys in some way reach your physique goals and your fitness goals. If you guys like this video, please give it a like. Subscribe to the channel if you're new, and I'll see you guys in the next one.

I hate homeschool. We've been at it for hours. Can we just take a break?

I know, I know. I just think I need a little break, man. Ouch! Okay, okay, fine. What is going on guys Will here welcome to the video today we are going to talk about how to build your dream physique lose the fat gain the muscle you can use this if you're a man a woman if you classify yourself as neither you can still use this too.

This is for beginner, intermediate, and advanced trainees as well. So when we look at making an effective program, we must nail down the three main things, which are our diet, our training, and our cardio. So I'm gonna lay out each one, one by one, as simply as I possibly can. So get your notepad out, because you guys are now students of Gaines College. So let's get this video started.

Let's get started. Before we start any form of diet, we've got to know how many calories are we taking in. If you don't, you're still going to be fat and you're still going to be unhappy. So what we're going to be using is the Harrison-Benedict formula, which is the most widely well-known way to find your calories. So I'm going to link in the description down below a BMR calculator that you've got to use right now to find your basal metabolic rate.

What that is, is the calories that you burn at rest just being a vegetable wasting space on this earth. So once you have that total, you're then going to multiply it by 1.2 to 1.9. Depending on your activity level. This is very important that you're honest with yourself here If you only work out twice a week You do not need to multiply your BMR by 1.9 unless you want to be a sumo wrestler So that will give you your maintenance calories. Then what we got to do is create that ever so lovely calorie deficit Which I recommend 300 to 500 depending on how much cardio you're gonna be doing if you're meeting a little bit more 300 calorie deficit if you're not doing as much maybe you're sedentary a 500 calorie deficit.

So in terms of the composition Those calories do you need to track macros? No, it is a waste of time. It is way too stressful Just hit your nutrient minimum So I recommend point eight to one gram per pound of body weight a protein ten grams of fiber per every thousand calories you eat So that will keep you honest with fruits and vegetables and whole grains and then 15% of those calories coming from fat for your hormones Organs essential vitamins and minerals.

Do you need to drop your calories on rest days? You need to do epic carb cycling No guys, just stay with those calories constant monitor your progress and Adjust accordingly. Okay.

So how do I monitor my progress? Great question So what I recommend is weighing yourself every single day and finding your weekly average So what you're gonna do is weigh yourself every day of the week and at the end of the week You're gonna divide that by seven. I'll give you your weekly average So I don't like looking at weight by a single day because there's so many factors that can come into play like water weight sodium actual volume of food hormone fluctuations and so many things a lot of people look at a weight specific day and start to freak out and Then like drastically drop their calories So it's not the best thing to do so just look at your weekly average and look at a downward trend over time So the scale that I use is a withing scale highly recommended.

I'll link in the description down below So yeah weekly averages way more important in my opinion and just monitor that over time and see the downward trend The age-old question does cardio kill your gains? Yeah If you don't eat right, you don't sleep enough, and you don't train with weights. Otherwise, if you have a proper diet, focusing on protein, you sleep six to eight hours a night, and you work out with weights, why would it kill your gains?

Do you need cardio? No, but I hate to break it to you guys. Your heart is a body part too, a pretty important one, may I add.

You could have small biceps and you're fine, but if your heart stops beating, guess what? You're dead. So in terms of what cardio to do, do whatever you want to do.

You go for sprints if you like sprints. Play basketball if you like basketball. Go for a walk if you like to walk.

Play Wii bowling if you like Wii bowling. No form of cardio is better than another. Yes, some are more efficient at burning calories and some are easier on your recovery, but if you don't enjoy it, you're not going to do it. And it's kind of a mute point as to which one is better. So how should you track your cardio?

So I like to track my cardio by either calories or my distance. I don't like to do time because even if you do the same amount of time, you might get less work done if you're not feeling it one day. So I usually like to go with calories or my distance. So I have an Apple watch, highly recommend an Apple watch or a Fitbit to track like steps or calories. Are the calories burned accurate?

No, they're wildly wrong, but as long as you're consistently inconsistent, it's consistent. You know what I'm saying? So if you burn 400 calories on the Apple Watch, it might be 300 calories, but if you burn 500, that will be 400. So it's just consistently off, which is what you kind of want to go for.

So when to adjust your cardio? So if you hit a weight loss plateau, you either want to take away from your diet or your cardio or a combination of the two. So I usually recommend...

combination of the two. So for example if you stall and you've been doing three sessions of 500 calories of cardio a week you might want to bump that up to three sessions of 600 a week. Small adjustments if you usually walk 10,000 steps a day Maybe you bumped it up to 12,000 steps a day.

So it's small adjustments over time, not drastic changes that will make the big difference. Remember what I said, guys. Just because girls can't see your heart doesn't mean you shouldn't train it.

And I'm going to do a giveaway, another giveaway. I'm feeling like Santa these days. For the Tennyson Cardio Hoodie, all you have to do is you have to give this video a like.

You have to be subscribed to the channel. And you have to comment down below what your favorite form of cardio is. And one of these two hoodies, because there's going to be two winners yet again, will be yours.

Alright the giveaway winners from last video for the cheat day shirts are Rachel Karen Carol Nick probably butchered that Rachel Carol like I'll put that comment on the screen and then Kevin and Draid hopefully I didn't butcher that too bad put them both on the screen Congratulations, you guys won slither into my DMS on Instagram and I'll hook you all up So other than depression, what's the first word that comes to mind when you think about diets? That is salad. Why? Because salads are voluminous. They make eating a calorie deficit easy.

But the only thing is salads have a bad rap because they're kind of boring. If you ask me, mixed greens are pretty played out. So if you get a little creative in the kitchen, you can make salads a pretty beautiful thing.

So I'm gonna show you guys how to make a grilled vegetable salad. Weather is nice out, it's barbecue season, so you gotta use it. So what we have here is some radicchio, a few springs of asparagus, Portobello mushroom and some endive.

We're gonna put these on the barbecue, but before we do, we're gonna jazz them up just a little bit. So I'm giving a nice little generous lather of the Kirkland brand ham. Then we gotta do always, always salt and pepper. A little bit of garlic powder.

And I have my barbecue preheating right now, and we're gonna go throw this on the grill. Alright, so we have the veggies here all grilled up plated so beautifully and obviously every salad needs a dressing now Radicchio is bitter as f*** So what you need is a dressing that's sweet and tangy that bites you back a little like snapping turtle So I'm gonna show you guys what to do. So here I have some chopped up rosemary use any sort of herb that you like that's going to go into the bowl just like that next step we're going to do add some mustard you can use yellow mustard dijon mustard honey mustard if you want to any sort of mustard so i'm going to go in with a couple tablespoons one Two. Next up, we're going to do some balsamic vinegar.

Another couple tablespoons. One. Two. And then last but not least, our boy Walden. A couple tablespoons of that.

Bring some sweetness to the picture here. One. Two.

And then again, salt, pepper. If I've taught you guys anything other than working out, salt and pepper everything. There we go.

We've got divine. looking dressing. So they go on top of our salad.

So now we're gonna do a generous coating here. Here we go. We're not done yet. Obviously we need some cheese. So we're bringing some goat cheese to salad land.

A couple servings here. I'm going to crumble on top. Goat cheese is an awesome cheese. If you don't like it, use feta, use blue cheese, use whatever type of cheese you like.

It adds a great component to this dish. And there you are. So this is no ordinary salad. This is tasty, low in calories, and you're going to hit your macros and succeed on your diet.

Alright, let's do a little taste test here. Cut a piece of portobello. Grab me some goat here. A little bit of endive. I'm telling you, you bring this to the office potluck, you're going to be a loved one.

Super good. Unreal. This dressing, you can put it on anything.

So next up, so that was the main dish. Now we're going to do a snack. So when you're on a diet, it's super important to have good snacks on hand that are high in protein, high in... Slow digesting protein because if you don't you resort to bad snacks like chips cookies and ice cream are great if you're hungry I want to stay that way, but I don't really want to so I'm gonna show you guys how to make egg white bites They're kind of a play on the Starbucks ones.

They're my absolutely my favorite snack. Those are like around 170 calories per serving. So we're gonna do that at home to save a little bit of money. So all we're gonna do is add one full carton which is 500 grams of egg whites into the Vitamix. Next up into the blender, we're gonna add half a cup, one serving, which is a hundred calories of low-fat cottage cheese.

That's gonna add some like cheesiness to the egg whites. And then next up we're just gonna season it. So of course again a little pinch of salt.

Little bit of black pepper and then last but not least some garlic powder And I'm gonna blend this up for around like 15 10 to 15 seconds until it gets kind of smooth Okay, so that's mainly the base now what we're gonna do is add some color to the base so here I have chopped up Some red peppers, I have some basil, fresh basil, and then some chopped spinach, which is going to go back into the blender here. And all I'm going to do is just give it a little bit of a pulse, because if you blend it, you'll make everything turn into a smoothie, but we want some texture. Okay, so there's the base. Here I have a muffin tin and I sprayed it with some Pam spray and all I'm going to do is just evenly distribute it across the muffin tins. So those are good to go like that, but I want to kind of jazz it up a little bit more So all i'm going to do is add a little bit of feta cheese on top of each one around a teaspoon or so And then I have the oven preheating at 350 degrees I'm going to pop these in for around 18 To 20 minutes and you have yourself an awesome snack You can keep these in the fridge put them in the freezer for breakfast really good meal prep option As well All right.

There we go. So these are going into the oven and i'll show you guys when they are done Before I start talking about the program, I just want to say I'm not claiming this to be the most scientifically based program on the planet. I know nothing about science, not even a drop. If I see the periodic table, I think of a donut, okay?

This is just what has worked for me, gotten me to the point where I'm at right now. Feel free to change it however you like. So a quick little overview of the program.

It's going to be a four-day split, so you're in the gym four days a week, and it looks as follows. So day number one is chest, back, and biceps one. Day number two is shoulders, legs, and triceps one, and then you're gonna have a rest day.

And then you're back to hitting chest, back, and biceps too. And then shoulders, legs, and triceps too. And then you're going to have two days off. So you're hitting each muscle group twice a week. So each day is going to have a main compound movement that you're going to start off with.

And the progression for each of those will look the exact same, which I'll show you guys in just a minute. So the program runs in three-week blocks. Each week the intensity is going to go up, meaning the reps are going to go down.

But we're going to be handling more weight. And the goal is to restart the block with more weight than the previous block. Anywhere from two and a half to five pounds, depending on your fitness level.

The more advanced you are. Probably more towards the two and a half pound side. If you're a beginner, you should be adding five pounds to the bar So there is no planned deloads as well Just deload whenever you feel like you need to and you feel fatigued Day number one chest back and biceps one and the main compound movement of the day is going to be the bench press And the progression scheme for this is going to be the exact same for every other main compound movement of the week So week number one you are going to come in and do four sets of eight reps Week number two you are going to increase the weight and do five sets of six reps Week number three, you're going to come in and increase the weight again and do six sets of five reps. You're going to notice the sets are going up, the reps are going down.

All that is doing is managing volume and intensity. So it's around 30 reps per session, but you're just getting used to handling more weight, which will therefore make you stronger. Every single set you do should be with the same weight.

You keep the weight constant. At no point should you have to go down to weight. That just means you went too heavy. So that was the chest.

Now we're going to the back. So we're doing chest, back, chest, back, giving the body part time to recover. So we're doing the Pendlay row, which is a barbell row off of the floor.

It's a very explosive movement. You don't want to bounce the bar. It's a dead stop each time.

The progression scheme for this is very similar. So week number one, you're doing four sets of 12 reps. Week number two, you are going to increase the weight, do four sets of 10 reps. Week three, you're going to increase the weight again and do four sets of eight reps. Then we go on to the incline dumbbell, which is the secondary work for the chest, exactly the same as the Pendlay row. So week number one, four by 12. Week number two, four by 10. week number three four by eight so that is the chest then we go on to some more higher rep work so we're doing the lap pull down three sets of 12 to 15. so when i give you guys a rep range like 12 to 15 or 8 to 10 all that means is that you're working in that rep range and you're not going to increase the weight until you get to the higher end of that rep range so if you're doing lap pull down with 100 pounds you're not going to increase to 105 until you get all three sets of 15 with that weight then we're going on to the cable row so you will notice that there's one extra back movement than chest But the next time you hit chest and back there's me one extra chest movement just to even things out Again, three sets of 12 to 15 You're not going to increase the weight until you get all three sets of 15 with the given weight of your choice Then we're going to finish off with some biceps So you have either the choice of the barbell curl or the dumbbell curl? Whatever one you pick is what you stick with and you hit four sets of eight to ten Again, you do not go up in weight until you get all four sets of ten with the weight you're using So that was day number one and now we're on to day number two, which is shoulders legs and triceps one So the main compound movement of the day is going to be the squat.

If you're more advanced, feel free to do the front squat, do a box squat, pause squat, safety bar squat. You guys get the idea. And the progression is the exact same as the bench press. Week one, four sets of eight, increase the weight. Next week, go five sets of six, increase the weight.

Again, next week, six sets of five. We are then going to the shoulder movement. Again, we are going rotating body parts to give the body part time to rest. Dumbbell seated shoulder press because after the squats your lower back will be fatigued So again, this is the exact same progression as last workout week 1 4 sets of 12 week 2 4 sets of 10 and week 3 4 sets of 8 we are then going back to legs doing the hamstrings with Romanian deadlifts 4 sets of 12 week 1 4 sets of 10 week 2 and 4 sets of 8 week 3 Then we're going on to a lateral raise variation This is up to you guys to decide which one to do So I like to use the machine or I like to do a single arm leaning with a cable or a dumbbell Four sets of 12 to 15. Again, you do not increase the weight until you get all four sets of 15 with the given weight.

Then we're going on to split squats, superset with reverse pec deck. So 10 reps per leg, and then you go to the reverse pec deck and do 20 reps and really burn out the rear delts. And last but not least, we're doing the dumbbell skull crusher for the long head of the tricep. Four sets of 10 to 12 reps. I like to use the dumbbell instead of the barbell.

It's just a little bit easier on your joints and your elbows. And that is day number two. Day number three, we are back with chest, back, and biceps in the main compound movement.

is going to be for the back because last time we hit chest back and biceps the main compound movement was for the chest so we're going to be hitting pull-ups first again four sets of eight five sets of six six sets of five then we're going on to the chest so incline bench press four sets of 12 four sets of 10 four sets of eight and then we're going back to the back with chest supported rows just isolate the back take that lower back out of the picture four sets of 12 four sets of 10 four sets of eight week three we are then going on to the weighted dip so i know a lot of people can't do this when it's a little bit hard on their sternum and hard on their joints. So feel free to swap that out for like a lighter day of a bench press. And then we're going on to the machine press. So this is the day we do the extra chest workout. So machine press or a fly, you pick one, three sets of 12 to 15. At that point of the workout, your chest is already fatigued.

So putting you in a fixed range of motion with the machine press just helps you get a little bit more volume in. And then we're finishing off with biceps, incline dumbbell curls, four sets of 12 to 15. And that is day number three. Day number four, the last day of the week before you've earned yourself those two days off, and we are starting off with the standing press, my absolute favorite exercise of all time. Again, four sets of eight, five sets of six, six sets of five, and then we go on to the trap bar deadlift, four sets of 12, four sets of 10, four sets of eight, and then another lateral raise variation. So last time we went 12 to 15 reps, you're going to go a little bit heavier this time of four sets of 10 to 12 reps, and then we go on to the leg press, four sets of 12 to 15 reps. I just found Personally my legs respond better to higher reps But feel free to change the reps if you need to and then going on to the lying hamstring curl Three sets of 12 to 15 reps and then finishing off with the tricep pushdown Because we went again a little bit heavier the last time with 10 to 12 now reading 12 to 15 So four sets of 12 to 15 and that is the workout program So, you know what to do with your diet, you know what to do with your training and you know to do with your cardio So what's next it's mindset and motivation to the pick a goal and stick with it No matter how long it takes and no matter how hard it is How do I stay motivated?

Every time I step foot in the gym, I treat it like it's my last. Why? Because it's an absolute honor. It's a privilege to be able to work on your health and fitness because so many people can't.

So many people wish they could do what you're trying to do, and isn't that the only motivation that we need? Everything that you do in life, do it to the absolute best of your ability because it translates to everything else that you do, your family, your friends, your relationships, your work, your school. I didn't used to always be like this.

I used to be the first one to write myself off, the first one to quit before I started. I used to write my name. On assignments that I knew sucked just to get it over with and it pisses me off Be proud to put your name on something be proud of whatever it is that you do If you're looking to build muscle, you're looking to lose fat.

You want a promotion at work You're starting a youtube channel grind every day to the best of your ability and do not set limits on yourself A lot of you guys messaged me saying you want to get to my level on youtube Why my level pass me do better than me if it's really that important to you You will find a way to get it done because if I can you sure as hell can too And if you're someone who's constantly flip-flopping Losing motivation all the time maybe rethink why you're doing it Are you doing it for someone else because if you are you're never gonna get it done It has to be for you and you only and that's all I wanted to say guys So I just want to thank you guys all so much for watching me and supporting me It means the world like from the bottom of my heart. I appreciate you all so much This channel represents a lot of personal growth for myself It represents being able to change when you're not happy with where you are and you guys have helped me so much in that regard So again, I can't thank you guys enough So hopefully this video will help you guys in some way reach your physique goals and your fitness goals. If you guys like this video, please give it a like.

Subscribe to the channel if you're new, and I'll see you guys in the next one.

Transcript for:Tips for Building Your Ideal Physique

Transcript for:
Tips for Building Your Ideal Physique