My training (based on Brad Pitt's for Fight Club)

[Season]

Contrary to what most people thought, Pitt was actually at his lightest, weighing in at only 150-155 pounds, with body fat around 5-6%. It has been well documented that Pitt had an extremely regimented routine for the months before filming began. His workout was characterized by beating one muscle group up each day, then giving it the rest of the week to recover, similar to the kind of routine a professional bodybuilder would do. Finally, at the end of the week, he finished off with a good cardio workout. This put his body into fat-burning mode, which served to shed any extra padding that covered his muscles, giving him that chiselled and ripped look.

3 sets of each exercise, taking approximately 60 seconds of rest between each set. Pitt used a weight challenging enough that he could successfully complete 15 reps, no less (with the exception of pushups and pullups), but be fatigued on the last rep. Proper form was maintained throughout.

Monday - Chest

· 25 pushups

· Nautilus chest press

· Nautilus incline press

· Pec deck machine (chest fly)

Tuesday - Back

· 5 pullups

· Seated rows

· Lat pulldowns

· T-bar rows

Wednesday - Shoulders

· Arnold dumbbell press (like a military press, but start the action with palms facing in and end the action with palms facing out)

· Lateral raises

· Front raises

Thursday - Biceps/Triceps

· Nautilus curl machine

· EZ cable curls

· Hammer curls

· Tricep pushdowns

Friday - Cardio

Walking or (preferably) running on the treadmill for 45 minutes at 65% to 75% of your maximum heart rate

Saturday/Sunday – Rest

At the moment, I'm 155 lbs for 1.79 m but I have like 20% body fat (I don't know how to calculate it, it's an estimation) and I want to get rid of more then half of it. My objective is to boost my metabolism, build muscles, burn a lot of calories and get rid of approximatively 15% body fat. I'm planning on doing a similar workout as Brad Pitt for the next month, which means that I'll insanely train one part of my body everyday and leave it the rest of the week to recover. Brad Pitt did 3 sets of each, I'm going to do 15. I want your advices, comments and opinions.

NOTE: I only have two 10lbs weights and I won’t go to a gym.

WORKOUT (30 sec of rest between each set):

Monday - Chest
3*10 push ups
3*25 dumbbell chest
rest
3*10 push ups
3*25 dumbbell chest
rest
3*10 push ups
3*25 dumbbell chest
run 45 minutes on themachine
TOTAL : 90 normal push ups + 225 dumbbell chest

Tuesday - Back + others
10 jumping squats
10 half burpees
20 single arm dumbbell rows
TOTAL : 150 jumping squats + 150 half burpees + 300 single arm dumbbell rows

Wednesday - Shoulders
25 arnold dumbbell press
20 dumbbell overhead press
20 bent over rear laterals
TOTAL : 375 arnold dumbbell press + 300 dumbbell overhead press + 300 bent over rear laterals

Thursday - Biceps & Triceps
8 weight lifts (put both in the same hand so 20lbs)
50 weigt lifts (10 lbs in both hands)
TOTAL : 120 20lbs weights lifts (60 per hand) + 750 10lbs weights lifts (750 per hand)

Friday - Abs
40 sit ups
20 twisting crunches
TOTAL : 600 sit ups + 300 crunches

Saturday - Cardio
Run at high speed for 15 minutes

Sunday
Rest

DIET :

My BMR is 1736, so I’ll eat 1700 calories per day to have them all burned. That’s an 800 calories deficit. On Monday and Thursday, I’ll eat only 1000 calories (1500 calories deficit). I’ll mathematically loose 2 lbs per week even if I don’t exercise.

I’ll drink a lot of water and completely forget juices and alcohol.

In the morning on schooldays (6:00), I’ll simply drink a glass of chocolate milk. On week-end, I’ll eat 3 boiled eggs. As a snack (10.30), I’ll eat an apple. Second snack (13:00) will be a piece of cheese, a fruit or a yogurt. Lunch (16:00), I’ll eat whatever is cooked with fruits or yogurts as a desert. Supper (19:00) will be anything with proteins and salad or vegetables. Desert will be fruits, vegetables or yogurt.

Feel free to criticize anything; I’m posting here to get your advices so go ahead.

Thanks for reading, I'll give you feedback on this in one month.

[Validus]

I'm not expert..
But if your training, your calorie intake should be higher.. Especially if your lifting weights and such. Also, why are you doing cardio every day ? Cardio is like kryptonite for building muscle mass

[RMO]

human beings dont lose wieght by eating less. You go into starvation mode if you eat less, and then you brun your muscle before you burn fat.

its about eating right, and exercising. Also its good to alternate muscle building and cardio like the quote shows. also more calories like validus said.

good simple exercises for what your trying to do are
push ups
pull ups
sit ups
iron mikes - non stop jumping lunges

alternating.

[canadiankid]

^ that's not true. It's a wives tale

[Nick]

You only go into starvation mode after a long time of eating very little. If you slowly lower your calorie intake you'll definitely lose weight. Especially if you start exercising and build some muscle.

By the way, my dad(180 lbs) lost 5 lbs in less than 24 hours just by not eating... He's jacked though so his muscles burned a lot of his fat(his Body Fat Percentage is like 13% and he's 44 yrs old).

[canadiankid]

Yeah. I did ESE (eat stop eat) for cutting before last summer and before my San Diego trip. You don't eat for 24 hours twice a week. I got great results and my metabolism is just fine.

Also if your going to the gym I recommend a program that is based off of compound excercises as this burns a lot if calories. Front squats, deadlifts, bench press, clean and press, tbar rows, etc anything that gets lots of muscles involved and especially big muscles.
I would eat more as then it's easier to stick to ( this us why I like ESE because it restricts your eating very little on off days. It's really flexible, like you can still go to a social event and drink/eat without feeling guilty or hurting your weight loss much. Just try not to binge eat after the 24 hours.)
As for cardio, it hampers muscle gain (it has the opposite effect of lifting) but in combination with weight lifting will get you shredded. Probably 3 times a week with weights and 3 times a week with cardio would be good. I do cardio once a week but it's a "sprint triathlon" (swim 750m, bike 20km, run 5 km. My average time is around 1 hour 35 minutes which is about average for the time) the reason I do this is for a goal because I HATE cardio with a passion and if I wasn't training for a triathlon I would never do it

[RMO]

I agree wight the workout stuff the guys are saying. Howver when m step dad, a professional body builder, talks about how not eating is not effective for wieght loss, I tend to believe what he says.

[canadiankid]

Body builders are often on roids which means they defy the laws of our natural bodies.

[RMO]

no, not roids, roids fuck your heart.

[Adam]

Ok prodigy is fucking right you dont lose weight by eating less you lose weight by instead eating wat is good for you. That means the right amount of fats, carbs etc etc... Have non of you heard the best time to eat is whenever your hungery it just depens wat you eat

[Season]

thanks for your comments

first, i'm doing cardio everyday because it burns fat, builds my legs and increases the cardio. should i do it only on weekend? and why?

second, i read some fitness articles about loosing bodyfat and they said that weight in pounds*11 should be your calorie intake per day if you want to loose weight. for me, the result is 1700 calories and the 1,6lbs per week that i'll loose by this calorie deficit are very interresting. starvation mode is activated only after 8hours on starvation. i'll eat every 3 or 4 hours so my body has no reason to activate it (even if i don't eat a lot, i'm still eating)

now, what scares me is burning my muscles and keeping the fat. how do i make sure i'm doing the good thing? what should i change to this training to keep my muscles and get rid of the fat?

[canadiankid]

IMO, and there are a lot of professionals who agree, all of that is a ton of misinformation fed to the general public by corrupt fitness and nutrition companies trying to make some money.
I agree about the roids Prodigy, they fuck your heart and alot of other things up.
As for eating, think about this. When going through evolution, humans would eat in a cycle of fasts and plenty simply do to the nature of there food source. You weren't guaranteed a meal for a few days and then when your tribe killed an animal of found a bunch of berries or something edible you ate alot. Going into "starvation mode" after 8 hours is absurd. I agree you should eat healthy but s calorie is a calorie. Healthy food tends to be more filling and less calorie dense so it seems like the junk makes you fat. There is no such thing as a "clean" calorie. Whether it's from a carrot or a cookie, you will either burn it or store it as fat.

Now that said, don't starve yourself and be anorexic cause that is bad for you and after a few days your metabolism will temporarily slow down. But eating around 1800-2000 calories with exercise is fine. Eating small portions frequently makes it easier to not over eat. Don't worry about burning muscle instead of fat, your body would be stupid to do that if you think about it. There's a reason it stores fat.

[Validus]

If you want to burn fat and build your legs,use the bike Will also help carido a bit..

Do 5 minute sets..
30 seconds pedelling as hard as you can ( my track coach gets me to do level 15)
30 sec normal..
30 sec fast
repeat ..

After 5 mins, rest.. Do it again.. You'll burn a fuck load of calories, and it will get your legs in shape in no time.

[Season]

Canadiankid : i really like your point of view because i have the same

for the last month i lost almost 20lbs by starving myself (waking up at 6.30 and first meal at 15.30, really fucked my metabolism) and doing some sets of exercises everyday (push ups, sit ups, weight lifting). i've seen a difference on my belly, but now i want to do it the ''good'' way.

i'll keep it to 1700 calories, that i'll get from eating fruits and clean stuff.

Validus : my bike got stolen lol but i really prefer running it's more intense

Exercise in the morning and you will reap the benefits of a faster metabolism throughout the day, or exercise in short 10 or 15-minute bursts every couple of hours to keep your metabolism pumping. Exercise any time you can fit it into your day and you will burn that fat away. By exercising just a little more than usual you can speed up your metabolism and use up stored fat in the process.

what do you guys think of that? doing your exercises in the morning helps you burn more fat? i think that i'll start doing like 20 pushups after breakfast to wake up the metabolism before going to school and i'll do the exercises on the training at 3.30 (after school).

[Eastcoast]

Come on dudes, its kinda common sense, you eat less your gonna lose weight. Look at your basal metabolic rate for how many calories your gonna burn per day without exercise. If you cut 2500 calories every week your gonna lose one pound. I dont know where you got this thing about burning muscle? Mabye your getting confused about how your body reacts when you starve it but your gonna burn fat first. I dont care if your professional body builder friend told you this. I learn it in college.