Drew Manning - how I gained weight to 120 kg and lost the weight back (revelations of a fitness trainer)

Quantitative indicators

An overweight person regularly exceeds the amount of calories he needs to live. Therefore, the excess is transformed into fats and deposited in the depot. In men, these storage areas are often located in the abdominal area. This is the most dangerous type of obesity: visceral fat is deposited not only in the subcutaneous layer, but also envelops the abdominal organs. This provokes their diseases and also complicates the functioning of the heart.

Therefore, during a diet, you should first of all reduce the calorie content of food - its qualitative composition. Large volumes, usual for carriers weighing 100 kg or more, should also be reduced, but this can be done gradually. When changing the diet, the amount is gained mainly from leafy vegetables rather than from easily digestible carbohydrates.

https://youtu.be/iz9nsEjSS1o

Muravyov's program: Press 100 kg

It seems to me that it’s enough to “load” you with theory, now it’s time to show how it should be done in practice. I even have one instructive story on this topic. I had two friends study with me. The guys are already adults, about 22-23 years old. Before me, they had about 2.5-3 years of training experience.

They worked out on their own, without a coach, as is usual, with all sorts of “gags” of their own. There was only one problem: neither the muscles grew nor the results. During this time of training in their weight category (and their weight was about 65 kg with a height of 175 cm), it would be possible to fulfill the standard of a master of sports. Of course, with the right training.

What is your personal best in the bench press?

Their bench press was 80-85 kg. In appearance, they did not resemble strength athletes at all, but were more similar to table tennis players. You will agree with me that with such experience this is too low a result. After all, it can be achieved in almost any weight category in 3 months.

One day one of them asked me if he could really build muscle mass and increase strength. He said that he had long come to terms with the fact that neither muscles nor strength were growing at all, and he was already working out just for fun. I had been eyeing them for a long time and wanted to improve their training. Which lacked any meaning. It was some kind of set of different exercises. But they had absolutely no idea about the chest bridge in the bench press, and they didn’t do deadlifts with squats at all.

I invited him to sit down and listen to me well and write down everything I told him. All this happened, of course, under the jokes of his comrade.

Firstly, I recommended to him (and you also remember this) that you should definitely consume about 30% of your daily diet for breakfast, about 50% for lunch, and the rest for dinner. Thus, before noon you need to consume 80% of your total daily diet. Although, this is a rather controversial issue, given its weight.

In addition to the normal diet, take in addition the fully recommended and approved by sports science means of pharmacology: Eleutherococcus in the cap before training, potassium orotate 2-3 tablets per day for 1 month, as well as Liv 52, which promotes both strength gain and mass, 6 tablets per day. At the first stage this will be enough.

After that, I selected training tools. He recommended not to do all the unnecessary exercises at least for the duration of my plan. The guy listened to everything carefully, agreed with everything, immediately went and bought everything at the pharmacy. He agreed to do squats too. I, in turn, promised that he would be guaranteed to increase his strength, unless, of course, he skipped training. But the weight is on his conscience, because I am not able to control how he eats and takes medications.

A word of caution - don't try to do too much exercise.

The exercises indicated in the plan are quite enough to lay a powerful base and pump up the whole body. No one has yet complained to me that due to the small number of exercises, some muscles have lagged behind in development. By the way, an important note! If the word warm-up was not indicated in the training plan or the plan simply starts immediately, for example, 72.5% in five sets of 10 times, then this does not mean that warm-up is not needed at all. Warm-up should always be done! But with a small number of repetitions: 40 kg for 5 reps, 50 kg for 3 reps, 60 kg for 2 reps and 70 kg for one rep. This, if taken as 100%, is 100 kg.

The training plan I created looks like this:

Regarding abbreviations, they are understandable. But I will explain anyway, in order to avoid any misinterpretation. “Bits. “Hammer” is a biceps exercise with dumbbells. The arms are bent alternately. "AND. l uz. xv.” - bench press with a narrow grip, we have already talked about it. “Development l.” - this is a lift with dumbbells lying down or disks of approximately 10 kg (no more). “St. deadlift” - deadlift.

The plan, as you can see, is given in percentages. Please note that 100% is not the weight that you can lift at this stage. And who knows? By the way, it constantly varies: today I bench press 180 kg, tomorrow I can’t even press 170 kg, and the day after tomorrow I bench press all 185 kg like a stick. All this depends on how you recovered after the previous workout), and the actual expected result. I think it’s unlikely that it will be possible to plan based on today’s result, since it is difficult to predict with an accuracy of a kilogram (and not approximately) how much he will be able to bench press today.

Just a request: don’t overdo it in this matter, plan real numbers for yourself. Below I will show how this is done.

For the first three weeks of training, I planned 90 kg for him as 100% in the bench press. We will calculate from it, that is, 72% * 10/5 means that we press 65 kg (and this is 72% of 90 kg) 10 times in 5 approaches. Accordingly, 77% * 8/5 means that 70 kg is performed 8 times in 5 approaches. After this, for the next two weeks we will take 92.5 kg as 100% and accordingly count 79% from this weight. For 100% for the 6th and 7th weeks we take 95 kg. In the 8th - 97.5 kg. And the 9th - 100 kg.

Why do you need to do a smooth rise of 100 percent? Obviously, if you immediately take 100 kg as 100%, then in the second week you already need to lift 77.5 kg 8 times, and this is obviously impossible. And in our case, given that the athlete is training according to plan, he gradually gains strength and accordingly raises the bar to one hundred percent. And it is already quite possible, when performing the penetration in the 10th week, to lift 100 kg with an initial result of 80 kg by 2-3 times.

Although here it is obvious that with the same initial result of 80 kg for 2-3 times, not all athletes, due to their different body weight, structure and experience, will be able to lift 100 kg in the 10th week.

In this case, do not under any circumstances undertake repeated passes at the next training session, but return to week 1 and, taking into account the result you achieved (for example, 92.5 kg), start a new cycle again and plan for 1-3 weeks from 95 kg , 4-5 - from 97.5 kg, 6-7 - from 100 kg, 8th from 102.5 kg and 9th from 105 kg. Then next time you will definitely bench press 100 kg.

Benching 100 kg in at least two cycles is better than working with the same weight for three years. And so in 20 weeks there will be an increase of 15-20 kg. This, believe me, is very good. After this conversation, he began to train according to the plan. I suffered with his chest bridge. There is no flexibility and that's it. But patience and work will grind everything down. And it's the same here. Week 10 has arrived and I’m finally making progress in the bench press. In addition to the warm-up, I planned for him 90 kg, 95 kg, 97.5 kg. He squeezed 90 kg and 95 kg, and decided not to live at 97.5 kg, but to immediately try his strength at 100 kg. I didn’t bother him. This is the psychology of a beginner.

The number 100 beckons. But as I thought, the weave crushed him. He tries again and fails again. His comrade chuckles, but without the same confidence, because 95 kg was still conquered. And my athlete is trying to bench press 100 kg at the next training session, justifying everything by saying that last time he slept little before training, worked too much, etc.

I calmed him down and persuaded him to start the training plan not from the first week, but from the fifth. But at the same time, already plan 105 kg.

In addition to this, add good “Russian” vitamins to pharmacological preparations: “Dekamevit”, “Complivit”, “Undevit” and additional vitamin C. In addition, between meals, drink fermented baked milk or kefir with a bun. Moreover, he is not at risk of obesity.

Another month has passed. Another passage. A weight of 105 kg is conquered. His friend keeps quiet. And the hero himself threatens to bench press 107.5 kg at the next training session. Still, the psychology of a beginner is very strong! After all, it was said that you can’t do drilling at every training session, first you need to do preparatory work and lay some kind of foundation. I hope you, readers, will take into account the mistakes of others.

Now let's summarize:

1. A result of 105 kg was achieved instead of the original 85 kg.
2. Own weight increased from 65 kg to 73 kg.

And all this was achieved in 3.5 months. Technology appeared. Mastered: squat with a barbell on the chest and on the shoulders, deadlifts, as well as bench press. And if he has mastered the basic concepts, then progress will continue. Agree, the entire training program described above is accessible to everyone and does not require any complex equipment. And all of the listed pharmacological agents are sold in any pharmacy without a prescription and are absolutely harmless. And the prices are not bad.

At minimal cost, the increase in bench press results was almost 25% in 3.5 months! And note again that if the plan is not fulfilled for any reason, then there is no need to try to push to the limit in the next workout. It is necessary to go back at least 4 weeks and start all over again. True, now plan based on the result already achieved.

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Professional boxing

There are 17 weight categories in professional boxing.

In each of the weight categories, the world champion belt is played for the 4 main most prestigious boxing organizations: WBC, WBA, WBO, IBF . Thus, 68 people , and this does not count many less prestigious organizations.

If a boxer becomes a champion in three of the main versions in one weight category, then he receives the right to bear the title of absolute world champion. The most prestigious weight category is definitely the super heavyweight .

Below are the weight categories that are used in boxing among children, youth, juniors, girls, and women.

Fat burning. Example on an athlete weighing 90 kg

Only 1 month left until the opening of the summer season! If you want to have time to get high-quality muscle relief, then quickly switch to proper nutrition and pumping repetitions.

Below you can see an approximate nutritional schedule for an athlete weighing 90 kg. If you have any objections regarding this, please comment below the article. We will answer all your questions!

Example of a diet.

First meal:

7 egg whites, 1 serving of low-fat cheese, half a cup of oatmeal with water, a medium banana. Data: 385 Kcal, 36 g protein, 54 g carbohydrates, 3 g fat.

Second meal:

180 g boiled chicken breast, 1 small cup boiled vegetables, 1 teaspoon vegetable oil, 1 small cup brown rice. Data: 476 Kcal, 46 g protein, 52 g carbohydrates, 9 g fat.

Third meal:

180 g boiled beef, 1 small cup of broccoli, 180 g peas. Data: 535 Kcal, 60 g protein, 45 g carbohydrates, 13 g fat.

Fourth meal:

120 g boiled sea shrimp, 60 g pasta (hard variety), 1 cup vegetable lard, 1 teaspoon low-fat sauce. Data: 365 Kcal, 35 g protein, 53 g carbohydrates, 5 g fat.

Fifth meal:

120 g of boiled young chicken, 2 small pieces of low-fat cheese, 2 medium tomatoes, 1 tablespoon of low-fat mayonnaise. Data: 367 Kcal, 34 g protein, 51 g carbohydrates, 4 g fat.

Sixth meal:

240 g of boiled sea fish, 2 cups of boiled salad, 2 tablespoons of low-fat sauce. Data: 460 Kcal, 63 g protein, 22 g carbohydrates, 13 g fat.

Result:

2617 Kcal, 275 g protein, 277 g carbohydrates, 47 g fat.

You can correct the data yourself by inserting your own weight here. In any case, you should end up with proportions that are close to these.

This diet will allow you not only to lose excess weight, but also to maintain strength, which is very important in the formation of muscle relief.

Exercise right, take rest and eat right!

Happy relief everyone!

Best regards, Georgiy.

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I made a bet and won! The story of a girl who lost 80 kg

“I am 32 years old, I work as a kindergarten teacher, and also a mother of two children. After years of struggling with my weight, when I reached 140 kilograms, I did everything I could to get rid of 75 of them.

My history

I always suffered because of food, so I either drove myself to exhaustion or gained a lot of extra food. In 2013, when I met my future husband, I weighed only 65 kilos. Then we both gained a little weight, and when I became pregnant, I used the phrase “Eating for two” - and gained even more than 30 kilograms.

They didn’t go away after giving birth, and then a second pregnancy happened, which added its own. My daughter had health problems, and I habitually ate away at the stress. This is how it turned out to be an unpleasant number on the scales.

I constantly ate fast food and cookies, my blood pressure was high, everything hurt, I stopped looking in the mirror...

How things have changed

Perhaps I would not have pulled myself together until now if it were not for the children. I was embarrassed to sit in a wheelchair at Disneyland when I couldn't walk anymore. Which means I can't look after the children!

Returning home, I decided to sign up for a fitness club, but immediately found a reason not to do this: I have children. The owner of the club said that they have a children's room, and I no longer found any reason not to go.

I joined a 6-week weight loss program (sports and nutrition). She had a strict condition: you pay money, and if you lose 9 kilos (or 5% of your weight), they will return it. It was a shame to lose them!

My club has small groups with personal attention from a trainer, and this is very convenient. At first I went to simple workouts, but over time I was able to allow myself more freedom.

They also helped me with my diet. I cut down on carbs and gave up fast food, fried foods, soda, alcohol and added sugar.

In six weeks of the program, I lost 11 kilograms and got my money back. But the main thing is that I enjoyed working out in the gym!

I began to carefully study the labels on grocery bags, take the stairs instead of using the elevator, stopped eating at night, and took my own food to parties. This helped: in six months I got rid of another 50 kilograms and reached a plateau on the scales.

Then I started counting calories and limited carbs even more. And I lost another 25 kilograms.

What am I eating now

Breakfast: yogurt with nuts.

Lunch: salad with chicken and vegetables with yogurt dressing.

Snacks: protein shakes, eggs, nuts, apples.

Dinner: meat with side dish.

What helped me

I think it would have been much better if I had known in advance that losing weight is not as difficult as it seems! As soon as a calorie deficit begins, the kilograms melt away.

I like to admire myself in the mirror, I like to look at my muscles and prepare for my first marathon. And, of course, thanks to my family and friends for their support! Now I understand how much these seemingly little things mean.”

Source

Proteins, fats and carbohydrates: importance for the human body

A person has a protein body, therefore, its tissues (muscle mass, internal organs, skin) consist of protein compounds. In addition, hormones and enzymes are produced thanks to protein. In addition, a person must consume a certain amount of fats and carbohydrates.

Squirrels

Proteins, in turn, are formed from amino acids. The body can synthesize the absolute majority of amino acids on its own, but not all. Those that it does not produce are called essential amino acids. People get them from food.

Daily intake: proteins, fats, carbohydrates

Note! Until recently, it was generally accepted that you needed to consume 150 g of protein per day, but today the optimal norm is 30-45 g.

Animal protein:

Vegetable protein:

Fats

Consumption of fat, especially for girls, ensures proper functioning of the body. They are an integral part of a healthy, balanced and nutritious diet. In the body they perform the following tasks:

• are a source of energy;
• needed by the body to absorb certain vitamins and minerals;
• They are a source of essential amino acids that the body cannot synthesize on its own.

Important! Not all fats are equally beneficial for the body. In nature, there are fats of natural and vegetable origin. Each of them has an individual chemical structure and also affects a person, his organs and systems.

Why you should eat fats

Carbohydrates

It is vital to consume carbohydrates in the correct ratio, otherwise a person simply will not have the energy to complete the tasks at hand. But this is not their only and main function. An excess of carbohydrates contained in food leads to excess weight gain, and a deficiency leads to disruption of metabolic processes.

What role do carbohydrates play in the life of the body?

• Glucose also enters the body along with carbohydrates, the breakdown of which has a beneficial effect on the functioning of muscle mass. The process of breakdown with the release of energy is called glycolysis.
• If you eat and drink the required amount of carbohydrates, the body will be adequately provided with folic acid, niacin, thiamine, and riboflavin.
• Carbohydrates are involved in cell identification. This segment is contained on the outer membranes of cells, which makes it possible to identify “neighbors”.
• Carbohydrates are integral components of nucleotides. They represent organic compounds in which the structures of genetics (heredity) are stored. Contained in every cell are DNA and RNA.

The role of carbohydrates