Get /Fit/ with me TOP GUN

[riki.dumont]

Okay you lazy fucks its time to get you all into shape. TOP GUN STYLE BRAH! OOHH YEAHHH. FIRST THINGS FIRST, you're going to want to find a shady ass steroid dealer at your local golds gym, you wanna aim to get on that 6 month cycle. Then just lift heavy and pump your body with those sweet body pumping, nut reducing chemicals to get sweet gainz. Done, your where you should be.

In all seriousness here's how you really do it. One, go outside. Two, start running. Three, get back from your run and start doing push ups and sit ups. Four, eat a protein packed meal under 30 minutes of workout. Six, get some good sleep. During your transformation cut all the heavy carbs, sugars. So limit soda intake to like 2 to 1 a week, if your an addict to sugar like Tyro, then limit it to once a day and get to once a week. Plan you meals, or even better, prep it weekly. CHICKEN AND BROCCOLI MY DUDES and take a cheat day once a week to keep sanity. Mainly just stick to chicken and fish nothing fried and switching up greens, add in healthy fats and HEALTHY sugars (fruit nothing else or check out HALO TOP ICE CREAM, will keep your sweet tooth sedated)
WHEN YOU START GETTIN' SERIOUS AND LIFTING you need to split regiments to something like this:
MON: Chest and Arms
TUES: LEGS ( NEVER SKIP LEG DAY BRAH)
WEN: Core, Back, Shoulders
THU: Chest and Arms again
FRI:All around fitness. Chest, Legs, Arms, Back etc
SAT: Cardio and heavy stretches (do yoga)
SUN: Rest, crack open a few cold ones with the boys
THEN aim to slap on 5LBS either weekly or bi weekly to increase weight and keep going until you see where you want to be.
EXAMPLE EXCERCISES!
Chest: Bench Press (Regular and Incline) (Duh) Either with olympic bar or with dumbells, Rows! Sweet go they're amazing. Dumbell Flies etc
Legs: SQUATS AND DEADLIFT THATS IT, add Leg press to make you look stronger for this /fit/ chicks in the gym etc
Arms: Sweet curl bars and curling with dumbells, also pullups can work out your tris brah etc
Back: Pullups, Dumbell Rows, DEADLIFTS BRAH etc
Core: Everyone hates core. PLANK, Russian Twists, Sit ups, Weighted Sit ups etc
CARDIO: Just run and mix in some like Sprints when you can
NOW IF YOUR BROKE AS FUCK AND DONT HAVE ACCESS TO GYM, WELL NO EXCUSES USE BODY WEIGHT!
Do the following: Run, Pushups, Sit ups. No weight Squats, Pullups (Can get a cheap door bar) Bicycle Kicks, Flutter Kicks etc
NOW YOU SHOULD HAVE THE KNOWLEDGE TO GET SWEET GAINS AND TO FLEX THOSE MUSCLE BROS, REMEMBER WHEN THE SUNS OUT....GET YOUR GUNS OUT OOOHHH YEEEAHHHHHH