Simply put, I've been working out here and than starting this year.
However, it is not showing ANY physical transformation what so ever... I want to cry lol
and frankly, I'm tired of it.
Than recently, my crew mate ilya introduced me to Brad Pitt's workout plan that he did to prepare for the character he played in the movie "Fight Club".
He did some research and told me that he gained this body....
ONLY BY UPPER BODY AND CARDIO WORKOUT....
to me that super ideal because
1. I need to put some muscle on my chest to do some chest pop (chest pop is essential in having a hard hit in popping but I got no muscle.....)
2. I want my arms to be more thicker because my arms are like sticks....
3. I do a lot of cardio exercises (includes dancing)
Well honestly speaking, I've always wanted to get jacked on my upper body.
I've always been really REALLY thin. I'm just tired of looking weak and want to look more confident.
So instead of sticking to my own workout plan and diet, I'm going to do exactly what Brad Pitt did to prepare for Fight Club. (There will be slight adjustments at the beginning because some of the weights are too heavy for me to even do a single rep).
Here is his work out and diet plan. (By Brad Campbell of Top Fat Loss Trainer)
(Brad Pitt reportedly used a weight that would allow for 15 reps with proper form, where failure would be reached on the last repetition. He performed 3 sets per exercise and used 60 second rest periods in between sets).
Workout Plan
Monday-Chest
3 – 25 push ups (75 push ups)
3 – bench press – 25,
15, 8 reps (165, 195, 225)
3 – nautilus press
(80, 100, 130)
3 – incline press (80,
100, 130)
3 – pec deck machine
(60, 70, 80)
Tuesday – Back
3
– 25 pull ups
3 – seated rows (75,
80, 85)
3 – lat pull downs
(135, 150, 165)
3 – t bar rows (80,
95, 110)
Wednesday – Shoulders
3 – arnold press (55,
55, 55)
3 – laterals (30, 30,
30)
3 – front raises (25,
25, 25)
Thursday – Biceps
& Triceps
3 – preacher curl
machine (60, 80, 95)
3 – ez curls cable
(50, 65, 80)
3 – hammer curls (30,
45, 55)
3 – push downs (70,
85, 100)
Friday – Cardio
Treadmill – 60 minutes
at 80-90% MHR
Saturday – Cardio
Treadmill – 60 minutes
at 80-90% MHR
Sunday – Rest
Maxin’ and Relaxin’
Diet Plan
Breakfast:
6 egg whites (a few yolks added in) and 75 grams of oatmeal with raisins for added taste. Pitt also substituted a protein shake for the eggs if he was short on time.
Morning snack:
canned tuna in wholewheat pita wraps.
Lunch:
2 chicken breasts, with 75-100 grams of brown rice and green vegetables.
Afternoon snack:
protein bar or whey protein shake and 1 banana (this was pre-workout time).
Post-workout snack:
another whey protein shake and 1 banana.
Supper:
Grilled fish or chicken, more brown rice, veggies and a large salad.
Bedtime snack: low fat cottage cheese or a casein protein shake.
I here by declare to keep this up for AT LEAST two month (because I may be traveling for summer vacation). If I successfully continue this and see promising results, I will continue it and hopefully find balance between keeping a good physic and dance ability.
I'm scared and I know this is a HUUUUUGE challenge for me....
But you gotta take a step and try your best to become what you want to be....
"Where there is a will, there is a way"
Peace and God Bless to all
