Announcements and New Recommendations

Hey guys!! Once again, it’s been a week or so since I have last posted, and I have a few new announcements to make.

First off, instead of free lancing my cut I decided to add some pressure by limiting it to a 120 day cycle, which will be fun. It helps me push harder each day, and value them as they are from a workout and dietary point of view. The point of it is to push myself on a daily basis, and it helps me keep intensity instead of having a “get there whenever” mentality. At the end of the day it is still a “you vs you” system regardless of how you organize it, but this way helps me, and I highly recommend you all to give it a shot. Those 120, 16 weeks, or 4 months (however you want to classify it” can propel you to your goals with outstanding results and a new outlook on time. When you consider it four months isn’t a long time, but it can give you results that will last a long time. To make this cut even more intense and rewarding I will completely cut the weekly cheat meal out until it is complete. Cheat meals are fine and great, but they do hinder results to some degree and I want the best results possible. I will do a follow up on how cutting out the cheat meal worked for me and if I noticed any difference without it.

I have also decided to start logging my workouts for the rest of my 120 cycle. Logging your workouts is a great way to observe your progression and to visually see where your weaknesses are. I recommend it to anyone, and if you have a Calorie tracking app you could even log it into your workout log. That way if you aren’t on your desired pace you can look back on your previous work, and make adjustments where they are necessary, instead of “winging it.” I am on day 7 right now, but I still have a ton to go so I will start adding my work out of the day on the end of each new post, just to benefit anyone looking to try a new work out.

On top of all this I am going to incorporate more variations to my routine. My lifting routine will vary week to week, but the rep range will stay consistent, and the same for my cardio routine. It will still be 30 minutes to an hour but I will do different things just to keep it interesting and challenging at the same time.  The variations are a way to get out of a strict routine. Routines that are repetitive eventually get boring, and nothing ruins results and progress like a boring routine. You must enjoy what you are doing to get the most out of it. If you don’t enjoy it then you will eventually give up. Enjoyment doesn’t mean easy, it should always be a challenge. If you aren’t challenged, then you are wasting your time.

To give credit where it is due the idea comes from one of my favorite youtubers, Nava the Beast, I would highly recommend anyone looking to get fit, watch motivational videos, or enjoy military related content to give him a subscribe.   

That is pretty much it for the announcements. I will do weekly updates on how this cut is going and how the anti-cheat meal benefits me, until then make sure to give me a follow on snap, Instagram and twitter for updates on motivation.

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Fitness Blog 5: Updates, tips, and motivation.

Hey guys! It has been a while since I’ve posted with school and workouts I don’t have too much free time. This is just sort of an update on me and how I’ve managed to succeed thus far into my cut.

Time: I spend on average two and a half hours in the gym per day. I usually warm-up, lift high volume for my muscle group of the day and do an ab routine within the first hour and a half, and as you all know I spend a solid hour doing high intensity cardio every day that I work out.

Style of Lifting: as mentioned above I tend to do high volume now. It is different than my strength workouts, but it is more beneficial to my goals. I do sets ranging from 8-12 reps with a 30 second break in between sets. On chest day for example I will do Bench press, Incline barbell press, Cable Flies, decline Dumbbell press, and dumbbell pull overs. A workout that short would only take 45 minutes tops, but I like to add some machine work in there for the added benefit.

Cardio: my cardio is pretty straight forward I just go at it for an hour. It doesn’t really matter what machine, or cardio workout you do as long as you push through it. I recently read that doing sprints, and other fast twitch exercises before your distance runs is more beneficial for fat burning. I will try it out and see how I like it and give a follow up on it in the upcoming weeks.

Diet: the hardest part for me so far is maintaining a strict diet and not falling to temptations. I have done a solid job so far. To be completely honest I wouldn’t have made it as far as I have if it wasn’t for my Calorie tracking app, called “My Fitness Pal.” I’m telling you it is a great tool for anyone looking to enhance their diet. I also decided to check into some simple concepts that make dieting even easier. Going relatively low on Calorie intake can make you feel empty and fatigued because most of the time people continue to eat their everyday meals. If you eat a 12oz Ribeye steak that will generally cost you around 750 Calories on average, and if you consider a cup of Broccoli it only contains around 31 Calories. I went ahead and did the math and with those numbers you could consume 24.19 Cups of Broccoli instead of that steak. Now obviously, we are assuming a perfect world and ignoring Macronutrients for a moment, but just given those numbers one could see how eating carelessly could make you feel hungry. I’m 100% positive that 24 cups (if you could eat that many) would be way more filling and a higher volume than the steak. So, just choose foods that aren’t so Calorically dense when dieting, it will save your day from my experience.

I have managed to increase my number of pull-ups by nearly double, cut time off of my mile and somehow increased my bench press while managing to cut around 35 pounds since my last weigh in. my mindset has been pretty fixed. I just continue to think of the long term and not allow lazy thoughts to creep into my mind. I continue to think that today is the day now is the time, because you aren’t guaranteed tomorrow. You might as well make the most out of your day that you have, and make it something special. Each day is a blessing and opportunity given to us by God to better ourselves, and maybe even help someone else along the way. Remember, losers wait for the right moment, but winners make the moment right.

Be sure to follow me on Instagram, twitter, and snapchat to stay updated on new posts and to ask me any questions you may have. Go out and make today great, and make the moment right.

Instagram: _absher_

Twitter: _absher_52

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