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Do this Now to Get Ripped by Spring—While Growing Muscle

Q: It’s the new year, and I feel bloated, guilty, and smooth. Abs are gone from all the holiday eating and so is most of my vascularity. Should I start dieting now to get ripped by spring? I’d guess I’m about 15 pounds overweight.

A: It’s still winter, so you want to continue building as much muscle as possible; however, it’s never too early to start leaning toward lean. And if you say you have 15 pounds to lose, it’s probably more like 20. So that’s 10 to 12 weeks to lose it—late-March, which is right when you want to be fairly lean if you want to be ripped by spring…

[Read more…]

Filed Under: X Files Tagged With: anabolic environment, cardio, clean up your eating, dieting, fat loss, holiday eating, lose fat, lose weight, nutrition guide, overweight, ripped by spring, ripping guide, spring body, spring training, testosterone, training guide, vascularity, weight loss, winter training, x-treme lean

Anabolic Fasting + Shredded-Muscle After-Effects (pics inside)

Intermittent Fasting is all the rage right now and for good reason—it works! Even jacked movie stars like The Rock, Terry Cruz, and Hugh Jackman use it for shredded muscle.

We’ve used it off and on for years. Check out Steve’s initial results, which were spectacular—and he’s in his 50s…

[Read more…]

Filed Under: X Files Tagged With: anabolic, anabolic diet, anabolic fasting, anabolic response, anti-aging, before and after photos, blood glucose, bodybuilders, brad pilon, dieting, dr. michael mosley, eat stop eat, fasting, fat burning, GH, glucose, growth hormone, hugh jackman, if, immune system, insulin, intermittent fasting, jerry brainum, journal of applied physiology, leptin, metabolic adaptions, metabolism, muscle fullness, muscle-building, physique, protein synthesis, shredded, shredded muscle, Steve Holman, terry cruz, testosterone, the rock, webber

Less food, more Testosterone?

Steve Holman before and after - Eat Less, more Testosterone

Q: I’m thinking about trying the intermittent-fasting that Steve used to get more muscular and ripped [Super-Size Crash Course e-book, Chapter 8]? I’m extremely curious about the whole idea of eating less and producing more testosterone. I need something to get the ripping start, and it obviously burns fat quickly. I’m just so paranoid about losing muscle. I thought I would try it once a week, and if it works well, increase to two nonconsecutive days a week as Steve did. Any insights on muscle loss during IF?

All of us bodybuilders are paranoid about losing even an ounce of muscle, so we hear you. But you won’t lose muscle—you should gain more… [Read more…]

Filed Under: X Files Tagged With: adf fasting, body fat, dieting, fasting, fat burning, glycogen, growth hormone, hormones, intermittent fasting, jerry brainum, more testosterone, SSCC, Steve Holman, super-size crash course, testosterone

Are You Working Out Too Hard?

Steve spotting Jonathan for forced reps

Q: I train my butt off in the gym. I hit it harder than every other guy in there, but I haven’t gained much muscle in a long time. Is it my genetics? My nutrition is perfect, so I should be growing like crazy, but I’m not. It’s very frustrating… Help?!

A: Yes, your genetics could have something to do with it; HOWEVER, you may have just been working out too hard for too long. It’s time to step back with a new plan… [Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass method, 4x mass training, 4x mass workout, building muscle, burning fat, cortisol, danny padilla, dieting, gain muscle, genetics, growth threshold, hardgainers, intensity, mass accelerator, mass building, muscle gaining, overtraining, phase training, results, ripping phase, stress, stress hormone, supersaturatoin, testosterone, working out too hard

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