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MEALABOUTBLOGSX12
Step 1: Eat 1000 calories for a week. Step 2: After the one week, set your daily calorie intake to daily calorie intake to 10-12x your bodyweight in pounds. I swear to fucking shit, if someone leaves a comment asking me if they can do this for more than a week, I willpunch a goldfish.
EXTREME WEIGHT LOSS (2021): HOW MUCH WEIGHT CAN YOU LOSEABOUTBLOGSX12GREEN TEA First onto the good news: YOU CAN LOSE A TON OF WEIGHT IN ONE WEEK. That’s right, you don’t have to be bound to the conventional wisdom of only losing 1 or 2 pounds a week. Extreme weight loss diets can definitely work, but only for a short period of time. In fact, you EATING ONE MEAL A DAY : A STUPIDLY EASY WAY Eating once per day just happens to be a great way to create a deficit that many people can actually stick with. For example, let’s say you need to eat 2000 calories per day to lose weight. Diet #1 has you eating 3 meals and 2 snacks. Diet #2 has you eating one meal. In the end of the day, calories are exactly the same. THE TRUTH ABOUT MUSCLE LOSS WHEN DIETING So even if you do somehow manage to lose 5 pounds of muscle while dieting, whether it’s due to an illness, extremely low protein intake or lack of resistance trainingyou’re guaranteed regain that loss once you begin eating normal and resume resistance training. This is all thanks to muscle memory, which unlike muscle confusion, is areal
LIGHT WEIGHT HIGH REPS body weight training and not increasing your body weight is the key to muscle tone and you gotta do high reps, I had shredded muscles when I was a teen by just doing tons of pushups (200 reps per set), squats (200 reps per set), pullups (50 reps per set), chinups (same), withoutusing any weights.
P90X REVIEW: THE BRUTALLY HONEST TRUTH ABOUT P90X P90x review: The workouts are overkill and unnecessary. With P90x you workout 6-7 times per week depending on whether you take the 7th day as a Rest or “X Stretch” day. Day 1 – Chest&Back, Ab Ripper X. Day 2 – Plyometrics. Day 3 – Shoulders & Arms, Ab Ripper X. Day 4 – Yoga X. Day 5 – Legs & Back, Ab Ripper X. Day 6: KenpoX. 5 REASONS WHY YOU'LL NEVER LOOK LIKE A HOLLYWOOD 5 Reasons Why You’ll Never Look Like A Hollywood Celebrity. 1) A new movie comes out, let’s go back in time and say 300 starring Gerard Butler. 2) Men feel like crap about their bodies and feel the need to step up their game to be ripped and muscular. 3) They head home, go online and search phrases like “300 workout,” “Gerard Butler 5 REASONS YOU MUST LIFT HEAVY ASS WEIGHTS So total, I’m pulling a raw 323 pounds. Most lat pull down machines only go up to 200 pounds. Side note: For those interested, I’m using the Brute Belt which is hands down the best dip belt on the market. It’s slightly more pricey, but it’s arguably the highest quality belt on the market and if I’m going to be using it for years to come, you may as well invest in the best. CHARLIE HUNNAM WORKOUT ROUTINE AND DIET: 5 UNCONVENTIONAL By now you’ve probably seen Charlie Hunnam’s physique. He was looking very lean in King Arthur. If you want to build a similar physique, I’m about to share without 5 unconventional tips to help you build a body like Charlie Hunnam. 4 REASONS WHY BECOMING A VEGETARIAN IS A FUCKING STUPID 3) You don’t get to eat meat. I know this is a bit obvious, but being a vegetarian means that you don’t get to eat meat. EVER. That means no steak, bacon, horse, or BBQ ribs. The closest thing you’ll ever get to meat is some glued together crap made of wheat and soy. THE 1000 CALORIE DIET: THE SECRET TO RAPID WEIGHT LOSS ORONEMEALABOUTBLOGSX12
Step 1: Eat 1000 calories for a week. Step 2: After the one week, set your daily calorie intake to daily calorie intake to 10-12x your bodyweight in pounds. I swear to fucking shit, if someone leaves a comment asking me if they can do this for more than a week, I willpunch a goldfish.
EXTREME WEIGHT LOSS (2021): HOW MUCH WEIGHT CAN YOU LOSEABOUTBLOGSX12GREEN TEA First onto the good news: YOU CAN LOSE A TON OF WEIGHT IN ONE WEEK. That’s right, you don’t have to be bound to the conventional wisdom of only losing 1 or 2 pounds a week. Extreme weight loss diets can definitely work, but only for a short period of time. In fact, you EATING ONE MEAL A DAY : A STUPIDLY EASY WAY Eating once per day just happens to be a great way to create a deficit that many people can actually stick with. For example, let’s say you need to eat 2000 calories per day to lose weight. Diet #1 has you eating 3 meals and 2 snacks. Diet #2 has you eating one meal. In the end of the day, calories are exactly the same. THE TRUTH ABOUT MUSCLE LOSS WHEN DIETING So even if you do somehow manage to lose 5 pounds of muscle while dieting, whether it’s due to an illness, extremely low protein intake or lack of resistance trainingyou’re guaranteed regain that loss once you begin eating normal and resume resistance training. This is all thanks to muscle memory, which unlike muscle confusion, is areal
LIGHT WEIGHT HIGH REPS body weight training and not increasing your body weight is the key to muscle tone and you gotta do high reps, I had shredded muscles when I was a teen by just doing tons of pushups (200 reps per set), squats (200 reps per set), pullups (50 reps per set), chinups (same), withoutusing any weights.
P90X REVIEW: THE BRUTALLY HONEST TRUTH ABOUT P90X P90x review: The workouts are overkill and unnecessary. With P90x you workout 6-7 times per week depending on whether you take the 7th day as a Rest or “X Stretch” day. Day 1 – Chest&Back, Ab Ripper X. Day 2 – Plyometrics. Day 3 – Shoulders & Arms, Ab Ripper X. Day 4 – Yoga X. Day 5 – Legs & Back, Ab Ripper X. Day 6: KenpoX. 5 REASONS WHY YOU'LL NEVER LOOK LIKE A HOLLYWOOD 5 Reasons Why You’ll Never Look Like A Hollywood Celebrity. 1) A new movie comes out, let’s go back in time and say 300 starring Gerard Butler. 2) Men feel like crap about their bodies and feel the need to step up their game to be ripped and muscular. 3) They head home, go online and search phrases like “300 workout,” “Gerard Butler 5 REASONS YOU MUST LIFT HEAVY ASS WEIGHTS So total, I’m pulling a raw 323 pounds. Most lat pull down machines only go up to 200 pounds. Side note: For those interested, I’m using the Brute Belt which is hands down the best dip belt on the market. It’s slightly more pricey, but it’s arguably the highest quality belt on the market and if I’m going to be using it for years to come, you may as well invest in the best. CHARLIE HUNNAM WORKOUT ROUTINE AND DIET: 5 UNCONVENTIONAL By now you’ve probably seen Charlie Hunnam’s physique. He was looking very lean in King Arthur. If you want to build a similar physique, I’m about to share without 5 unconventional tips to help you build a body like Charlie Hunnam. 4 REASONS WHY BECOMING A VEGETARIAN IS A FUCKING STUPID 3) You don’t get to eat meat. I know this is a bit obvious, but being a vegetarian means that you don’t get to eat meat. EVER. That means no steak, bacon, horse, or BBQ ribs. The closest thing you’ll ever get to meat is some glued together crap made of wheat and soy. FITNESS MADE SIMPLE AS SH!T Fitness made simple as shit. Hi! I'm Keith. I have one mission here at Fitmole - to make fitness simple as shit. That means no restrictive diets, relying on supplements, 2 hour long workouts, and complex formulas. I've been through hell and back, trying every imaginable fitness workout & diet in the book (hint: 99% of it is bullshit) toget in
EATING ONE MEAL A DAY : A STUPIDLY EASY WAY Eating once per day just happens to be a great way to create a deficit that many people can actually stick with. For example, let’s say you need to eat 2000 calories per day to lose weight. Diet #1 has you eating 3 meals and 2 snacks. Diet #2 has you eating one meal. In the end of the day, calories are exactly the same. THE ULTIMATE UPPER LOWER SPLIT GUIDE: 2 DAY, 3 DAY, & 4 Week 2 – Monday: Lower body. Conventional deadlift 4 x 4-6. Dumbbell step up 3 x 6-8. Glute ham raise (or leg curl) 3 x 8-10. Standing calf raise 3 x 8-10. Cable crunch 3 x 8-10. Etc. Another three-day variation is the upper/lower/upper split. You do two upper body workouts each week and only one lower body workout. HOW MUCH WEIGHT CAN YOU LOSE IN A MONTH? THE BRUTALLY The more weight you have to lose, the more you will initially lose. If you are 100 pounds overweight, you’ll probably lose up to 20 pounds in your first month. This is simply because you have more bodyweight to lose. That and you’re going to lose a lot of water weight. But if you are already pretty lean and have 10 pounds to lose, you might THE BIG MINIMALIST TRAINING LIE A typical minimalist training program might look like this: Day 1: Front squat – 3 sets x 5 reps. Pull ups – 3 sets x 5 reps. Day 2. Lunges – 3 sets x 5 reps per leg. Barbell row – 3 sets x STEPHEN AMELL WORKOUT ROUTINE FOR ARROW (2021): HOW TO Weighted pull ups – 5 sets/4-6 reps. Bent-over barbell row or cable row – 4 sets/6-8 reps. Barbell curls- 3 sets/8-10 reps. Alternating hammer curls – 3 sets/8-10 reps each arm. Weighted cable crunches – 3-5 sets/10-12 reps. Note: Stephen Amell workout program should be 4 REASONS WHY BECOMING A VEGETARIAN IS A FUCKING STUPID 3) You don’t get to eat meat. I know this is a bit obvious, but being a vegetarian means that you don’t get to eat meat. EVER. That means no steak, bacon, horse, or BBQ ribs. The closest thing you’ll ever get to meat is some glued together crap made of wheat and soy. DANIEL CRAIG WORKOUT ROUTINE FOR SKYFALL: THE STEP-BY-STEP Warm up for 3-5 minutes (moderate-fast walking speed) Increase speed and begin to alternate between all out sprints for 30 seconds and rest (back to walking speed) for 60 seconds. Repeat the step 3. 8-10 times. Abs can optionally be done 2x per week, just add in 3 sets x 10-20 reps on hanging leg raises after each workout. MICHAEL B. JORDAN WORKOUT ROUTINE & DIET: THE ULTIMATE Seriously, building a body like Michael B. Jordan (or any other guy) comes down to 3 simple steps: Step 1: Workout consistently with weights 3-4 times per week (and actually get stronger) Step 2: Eat in a calorie surplus (if your goal is to build muscle) consistently, get CHRIS HEMSWORTH WORKOUT AND DIET FOR THOR: GETTING Hi, I am 71 years old and must say I look good for my age but have a bit of a gut. I lift light weights (20 lbs) 6 sets of curls 3x and and on opposite days I do 20 lbs 3 sets of 35 reps of inclined flys and 3 sets of inclined butterfly curls week and do 35 push-ups twice a day 3 xs a week and getting ready to do planks for up to 3 minutes 3 times aweek.
THE 1000 CALORIE DIET: THE SECRET TO RAPID WEIGHT LOSS ORONEMEALABOUTBLOGSX12
Step 1: Eat 1000 calories for a week. Step 2: After the one week, set your daily calorie intake to daily calorie intake to 10-12x your bodyweight in pounds. I swear to fucking shit, if someone leaves a comment asking me if they can do this for more than a week, I willpunch a goldfish.
EXTREME WEIGHT LOSS (2021): HOW MUCH WEIGHT CAN YOU LOSEABOUTBLOGSX12GREEN TEA First onto the good news: YOU CAN LOSE A TON OF WEIGHT IN ONE WEEK. That’s right, you don’t have to be bound to the conventional wisdom of only losing 1 or 2 pounds a week. Extreme weight loss diets can definitely work, but only for a short period of time. In fact, you EATING ONE MEAL A DAY : A STUPIDLY EASY WAY Eating once per day just happens to be a great way to create a deficit that many people can actually stick with. For example, let’s say you need to eat 2000 calories per day to lose weight. Diet #1 has you eating 3 meals and 2 snacks. Diet #2 has you eating one meal. In the end of the day, calories are exactly the same. THE TRUTH ABOUT MUSCLE LOSS WHEN DIETING So even if you do somehow manage to lose 5 pounds of muscle while dieting, whether it’s due to an illness, extremely low protein intake or lack of resistance trainingyou’re guaranteed regain that loss once you begin eating normal and resume resistance training. This is all thanks to muscle memory, which unlike muscle confusion, is areal
THE ULTIMATE UPPER LOWER SPLIT GUIDE: 2 DAY, 3 DAY, & 4SEE MORE ONFITMOLE.ORG
5 REASONS WHY YOU'LL NEVER LOOK LIKE A HOLLYWOOD 5 Reasons Why You’ll Never Look Like A Hollywood Celebrity. 1) A new movie comes out, let’s go back in time and say 300 starring Gerard Butler. 2) Men feel like crap about their bodies and feel the need to step up their game to be ripped and muscular. 3) They head home, go online and search phrases like “300 workout,” “Gerard Butler CHRIS HEMSWORTH WORKOUT AND DIET FOR THOR: GETTING Rack pulls (pins below knees) – 4 sets/5 reps. Lunges – 3 sets/do 8 reps per leg. Dumbbell swings – 3 sets/15 reps. Leg curl machine – 3 sets/15 reps. Standing calf raise – 5 sets/15 reps. In terms of scheduling the workout, make sure you’re resting every other day or do it on a “2-on 1-off” schedule. MICHAEL B. JORDAN WORKOUT ROUTINE & DIET: THE ULTIMATE Seriously, building a body like Michael B. Jordan (or any other guy) comes down to 3 simple steps: Step 1: Workout consistently with weights 3-4 times per week (and actually get stronger) Step 2: Eat in a calorie surplus (if your goal is to build muscle) consistently, get CHARLIE HUNNAM WORKOUT ROUTINE AND DIET: 5 UNCONVENTIONAL By now you’ve probably seen Charlie Hunnam’s physique. He was looking very lean in King Arthur. If you want to build a similar physique, I’m about to share without 5 unconventional tips to help you build a body like Charlie Hunnam. 4 REASONS WHY BECOMING A VEGETARIAN IS A FUCKING STUPID 3) You don’t get to eat meat. I know this is a bit obvious, but being a vegetarian means that you don’t get to eat meat. EVER. That means no steak, bacon, horse, or BBQ ribs. The closest thing you’ll ever get to meat is some glued together crap made of wheat and soy. THE 1000 CALORIE DIET: THE SECRET TO RAPID WEIGHT LOSS OR Step 1: Eat 1000 calories for a week. Step 2: After the one week, set your daily calorie intake to daily calorie intake to 10-12x your bodyweight in pounds. I swear to fucking shit, if someone leaves a comment asking me if they can do this for more than a week, I willpunch a goldfish.
EXTREME WEIGHT LOSS (2021): HOW MUCH WEIGHT CAN YOU LOSE First onto the good news: YOU CAN LOSE A TON OF WEIGHT IN ONE WEEK. That’s right, you don’t have to be bound to the conventional wisdom of only losing 1 or 2 pounds a week. Extreme weight loss diets can definitely work, but only for a short period of time. In fact, you EATING ONE MEAL A DAY : A STUPIDLY EASY WAY Eating once per day just happens to be a great way to create a deficit that many people can actually stick with. For example, let’s say you need to eat 2000 calories per day to lose weight. Diet #1 has you eating 3 meals and 2 snacks. Diet #2 has you eating one meal. In the end of the day, calories are exactly the same. THE TRUTH ABOUT MUSCLE LOSS WHEN DIETING So even if you do somehow manage to lose 5 pounds of muscle while dieting, whether it’s due to an illness, extremely low protein intake or lack of resistance trainingyou’re guaranteed regain that loss once you begin eating normal and resume resistance training. This is all thanks to muscle memory, which unlike muscle confusion, is areal
THE ULTIMATE UPPER LOWER SPLIT GUIDE: 2 DAY, 3 DAY, & 4SEE MORE ONFITMOLE.ORG
5 REASONS WHY YOU'LL NEVER LOOK LIKE A HOLLYWOOD 5 Reasons Why You’ll Never Look Like A Hollywood Celebrity. 1) A new movie comes out, let’s go back in time and say 300 starring Gerard Butler. 2) Men feel like crap about their bodies and feel the need to step up their game to be ripped and muscular. 3) They head home, go online and search phrases like “300 workout,” “Gerard Butler CHRIS HEMSWORTH WORKOUT AND DIET FOR THOR: GETTING Rack pulls (pins below knees) – 4 sets/5 reps. Lunges – 3 sets/do 8 reps per leg. Dumbbell swings – 3 sets/15 reps. Leg curl machine – 3 sets/15 reps. Standing calf raise – 5 sets/15 reps. In terms of scheduling the workout, make sure you’re resting every other day or do it on a “2-on 1-off” schedule. MICHAEL B. JORDAN WORKOUT ROUTINE & DIET: THE ULTIMATE Seriously, building a body like Michael B. Jordan (or any other guy) comes down to 3 simple steps: Step 1: Workout consistently with weights 3-4 times per week (and actually get stronger) Step 2: Eat in a calorie surplus (if your goal is to build muscle) consistently, get CHARLIE HUNNAM WORKOUT ROUTINE AND DIET: 5 UNCONVENTIONAL By now you’ve probably seen Charlie Hunnam’s physique. He was looking very lean in King Arthur. If you want to build a similar physique, I’m about to share without 5 unconventional tips to help you build a body like Charlie Hunnam. 4 REASONS WHY BECOMING A VEGETARIAN IS A FUCKING STUPID 3) You don’t get to eat meat. I know this is a bit obvious, but being a vegetarian means that you don’t get to eat meat. EVER. That means no steak, bacon, horse, or BBQ ribs. The closest thing you’ll ever get to meat is some glued together crap made of wheat and soy. EXTREME WEIGHT LOSS (2021): HOW MUCH WEIGHT CAN YOU LOSE First onto the good news: YOU CAN LOSE A TON OF WEIGHT IN ONE WEEK. That’s right, you don’t have to be bound to the conventional wisdom of only losing 1 or 2 pounds a week. Extreme weight loss diets can definitely work, but only for a short period of time. In fact, you FITNESS MADE SIMPLE AS SH!T Fitness made simple as shit. Hi! I'm Keith. I have one mission here at Fitmole - to make fitness simple as shit. That means no restrictive diets, relying on supplements, 2 hour long workouts, and complex formulas. I've been through hell and back, trying every imaginable fitness workout & diet in the book (hint: 99% of it is bullshit) toget in
THE ULTIMATE UPPER LOWER SPLIT GUIDE: 2 DAY, 3 DAY, & 4 Week 2 – Monday: Lower body. Conventional deadlift 4 x 4-6. Dumbbell step up 3 x 6-8. Glute ham raise (or leg curl) 3 x 8-10. Standing calf raise 3 x 8-10. Cable crunch 3 x 8-10. Etc. Another three-day variation is the upper/lower/upper split. You do two upper body workouts each week and only one lower body workout. DETOX AND JUICING DIETS: THE BIGGEST SCAM IN THE FITNESS Detox And Juicing Diets: The Biggest Scam In The Fitness Industry. Alright so that’s 2 carrots, 1 head of broccoli, 10 grapes, a couple slices of ginger, and some celery. I gotta be honest, just writing that first sentence was painful, but there are still millions of people out there who actually believe that putting all thoseingredients in
MICHAEL B. JORDAN WORKOUT ROUTINE & DIET: THE ULTIMATE Seriously, building a body like Michael B. Jordan (or any other guy) comes down to 3 simple steps: Step 1: Workout consistently with weights 3-4 times per week (and actually get stronger) Step 2: Eat in a calorie surplus (if your goal is to build muscle) consistently, get DANIEL CRAIG WORKOUT ROUTINE FOR SKYFALL: THE STEP-BY-STEP Warm up for 3-5 minutes (moderate-fast walking speed) Increase speed and begin to alternate between all out sprints for 30 seconds and rest (back to walking speed) for 60 seconds. Repeat the step 3. 8-10 times. Abs can optionally be done 2x per week, just add in 3 sets x 10-20 reps on hanging leg raises after each workout. STEPHEN AMELL WORKOUT ROUTINE FOR ARROW (2021): HOW TO Weighted pull ups – 5 sets/4-6 reps. Bent-over barbell row or cable row – 4 sets/6-8 reps. Barbell curls- 3 sets/8-10 reps. Alternating hammer curls – 3 sets/8-10 reps each arm. Weighted cable crunches – 3-5 sets/10-12 reps. Note: Stephen Amell workout program should be THE TRUTH ABOUT SPRINTERS VS. MARATHON RUNNERS 1) Running is an aerobic exercise and doesn’t involve the explosiveness of sprinting or weight lifting. It’s all about endurance and running for as long as you can. 2) Runners don’t try to gain muscle. Their focus is on running fast and far. 3) Train foryour sport.
TOM HOLLAND WORKOUT ROUTINE AND DIET: HOW TO GET SPIDERMAN Barbell row – 3 sets/6-8 reps. Barbell curls- 3 sets/8-10 reps. Alternating hammer curls – 3 sets/8-10 reps each arm. Weighted cable crunches – 3-5 sets/10-12 reps. Do one workout per day with at least one day of rest between each workout. For example, on Monday you’lldo workout A,
5 REASONS YOU MUST LIFT HEAVY ASS WEIGHTS So total, I’m pulling a raw 323 pounds. Most lat pull down machines only go up to 200 pounds. Side note: For those interested, I’m using the Brute Belt which is hands down the best dip belt on the market. It’s slightly more pricey, but it’s arguably the highest quality belt on the market and if I’m going to be using it for years to come, you may as well invest in the best. THE 1000 CALORIE DIET: THE SECRET TO RAPID WEIGHT LOSS ORONEMEALABOUTBLOGSX12
Step 1: Eat 1000 calories for a week. Step 2: After the one week, set your daily calorie intake to daily calorie intake to 10-12x your bodyweight in pounds. I swear to fucking shit, if someone leaves a comment asking me if they can do this for more than a week, I willpunch a goldfish.
EXTREME WEIGHT LOSS (2021): HOW MUCH WEIGHT CAN YOU LOSEABOUTBLOGSX12GREEN TEA First onto the good news: YOU CAN LOSE A TON OF WEIGHT IN ONE WEEK. That’s right, you don’t have to be bound to the conventional wisdom of only losing 1 or 2 pounds a week. Extreme weight loss diets can definitely work, but only for a short period of time. In fact, you EATING ONE MEAL A DAY : A STUPIDLY EASY WAY Eating once per day just happens to be a great way to create a deficit that many people can actually stick with. For example, let’s say you need to eat 2000 calories per day to lose weight. Diet #1 has you eating 3 meals and 2 snacks. Diet #2 has you eating one meal. In the end of the day, calories are exactly the same. THE TRUTH ABOUT MUSCLE LOSS WHEN DIETING So even if you do somehow manage to lose 5 pounds of muscle while dieting, whether it’s due to an illness, extremely low protein intake or lack of resistance trainingyou’re guaranteed regain that loss once you begin eating normal and resume resistance training. This is all thanks to muscle memory, which unlike muscle confusion, is areal
THE ULTIMATE UPPER LOWER SPLIT GUIDE: 2 DAY, 3 DAY, & 4SEE MORE ONFITMOLE.ORG
5 REASONS WHY YOU'LL NEVER LOOK LIKE A HOLLYWOOD 5 Reasons Why You’ll Never Look Like A Hollywood Celebrity. 1) A new movie comes out, let’s go back in time and say 300 starring Gerard Butler. 2) Men feel like crap about their bodies and feel the need to step up their game to be ripped and muscular. 3) They head home, go online and search phrases like “300 workout,” “Gerard Butler CHRIS HEMSWORTH WORKOUT AND DIET FOR THOR: GETTING Rack pulls (pins below knees) – 4 sets/5 reps. Lunges – 3 sets/do 8 reps per leg. Dumbbell swings – 3 sets/15 reps. Leg curl machine – 3 sets/15 reps. Standing calf raise – 5 sets/15 reps. In terms of scheduling the workout, make sure you’re resting every other day or do it on a “2-on 1-off” schedule. MICHAEL B. JORDAN WORKOUT ROUTINE & DIET: THE ULTIMATE Seriously, building a body like Michael B. Jordan (or any other guy) comes down to 3 simple steps: Step 1: Workout consistently with weights 3-4 times per week (and actually get stronger) Step 2: Eat in a calorie surplus (if your goal is to build muscle) consistently, get CHARLIE HUNNAM WORKOUT ROUTINE AND DIET: 5 UNCONVENTIONAL By now you’ve probably seen Charlie Hunnam’s physique. He was looking very lean in King Arthur. If you want to build a similar physique, I’m about to share without 5 unconventional tips to help you build a body like Charlie Hunnam. 4 REASONS WHY BECOMING A VEGETARIAN IS A FUCKING STUPID 3) You don’t get to eat meat. I know this is a bit obvious, but being a vegetarian means that you don’t get to eat meat. EVER. That means no steak, bacon, horse, or BBQ ribs. The closest thing you’ll ever get to meat is some glued together crap made of wheat and soy. THE 1000 CALORIE DIET: THE SECRET TO RAPID WEIGHT LOSS ORONEMEALABOUTBLOGSX12
Step 1: Eat 1000 calories for a week. Step 2: After the one week, set your daily calorie intake to daily calorie intake to 10-12x your bodyweight in pounds. I swear to fucking shit, if someone leaves a comment asking me if they can do this for more than a week, I willpunch a goldfish.
EXTREME WEIGHT LOSS (2021): HOW MUCH WEIGHT CAN YOU LOSEABOUTBLOGSX12GREEN TEA First onto the good news: YOU CAN LOSE A TON OF WEIGHT IN ONE WEEK. That’s right, you don’t have to be bound to the conventional wisdom of only losing 1 or 2 pounds a week. Extreme weight loss diets can definitely work, but only for a short period of time. In fact, you EATING ONE MEAL A DAY : A STUPIDLY EASY WAY Eating once per day just happens to be a great way to create a deficit that many people can actually stick with. For example, let’s say you need to eat 2000 calories per day to lose weight. Diet #1 has you eating 3 meals and 2 snacks. Diet #2 has you eating one meal. In the end of the day, calories are exactly the same. THE TRUTH ABOUT MUSCLE LOSS WHEN DIETING So even if you do somehow manage to lose 5 pounds of muscle while dieting, whether it’s due to an illness, extremely low protein intake or lack of resistance trainingyou’re guaranteed regain that loss once you begin eating normal and resume resistance training. This is all thanks to muscle memory, which unlike muscle confusion, is areal
THE ULTIMATE UPPER LOWER SPLIT GUIDE: 2 DAY, 3 DAY, & 4SEE MORE ONFITMOLE.ORG
5 REASONS WHY YOU'LL NEVER LOOK LIKE A HOLLYWOOD 5 Reasons Why You’ll Never Look Like A Hollywood Celebrity. 1) A new movie comes out, let’s go back in time and say 300 starring Gerard Butler. 2) Men feel like crap about their bodies and feel the need to step up their game to be ripped and muscular. 3) They head home, go online and search phrases like “300 workout,” “Gerard Butler CHRIS HEMSWORTH WORKOUT AND DIET FOR THOR: GETTING Rack pulls (pins below knees) – 4 sets/5 reps. Lunges – 3 sets/do 8 reps per leg. Dumbbell swings – 3 sets/15 reps. Leg curl machine – 3 sets/15 reps. Standing calf raise – 5 sets/15 reps. In terms of scheduling the workout, make sure you’re resting every other day or do it on a “2-on 1-off” schedule. MICHAEL B. JORDAN WORKOUT ROUTINE & DIET: THE ULTIMATE Seriously, building a body like Michael B. Jordan (or any other guy) comes down to 3 simple steps: Step 1: Workout consistently with weights 3-4 times per week (and actually get stronger) Step 2: Eat in a calorie surplus (if your goal is to build muscle) consistently, get CHARLIE HUNNAM WORKOUT ROUTINE AND DIET: 5 UNCONVENTIONAL By now you’ve probably seen Charlie Hunnam’s physique. He was looking very lean in King Arthur. If you want to build a similar physique, I’m about to share without 5 unconventional tips to help you build a body like Charlie Hunnam. 4 REASONS WHY BECOMING A VEGETARIAN IS A FUCKING STUPID 3) You don’t get to eat meat. I know this is a bit obvious, but being a vegetarian means that you don’t get to eat meat. EVER. That means no steak, bacon, horse, or BBQ ribs. The closest thing you’ll ever get to meat is some glued together crap made of wheat and soy. EXTREME WEIGHT LOSS (2021): HOW MUCH WEIGHT CAN YOU LOSE First onto the good news: YOU CAN LOSE A TON OF WEIGHT IN ONE WEEK. That’s right, you don’t have to be bound to the conventional wisdom of only losing 1 or 2 pounds a week. Extreme weight loss diets can definitely work, but only for a short period of time. In fact, you FITNESS MADE SIMPLE AS SH!T Fitness made simple as shit. Hi! I'm Keith. I have one mission here at Fitmole - to make fitness simple as shit. That means no restrictive diets, relying on supplements, 2 hour long workouts, and complex formulas. I've been through hell and back, trying every imaginable fitness workout & diet in the book (hint: 99% of it is bullshit) toget in
THE ULTIMATE UPPER LOWER SPLIT GUIDE: 2 DAY, 3 DAY, & 4 Week 2 – Monday: Lower body. Conventional deadlift 4 x 4-6. Dumbbell step up 3 x 6-8. Glute ham raise (or leg curl) 3 x 8-10. Standing calf raise 3 x 8-10. Cable crunch 3 x 8-10. Etc. Another three-day variation is the upper/lower/upper split. You do two upper body workouts each week and only one lower body workout. DETOX AND JUICING DIETS: THE BIGGEST SCAM IN THE FITNESS Detox And Juicing Diets: The Biggest Scam In The Fitness Industry. Alright so that’s 2 carrots, 1 head of broccoli, 10 grapes, a couple slices of ginger, and some celery. I gotta be honest, just writing that first sentence was painful, but there are still millions of people out there who actually believe that putting all thoseingredients in
MICHAEL B. JORDAN WORKOUT ROUTINE & DIET: THE ULTIMATE Seriously, building a body like Michael B. Jordan (or any other guy) comes down to 3 simple steps: Step 1: Workout consistently with weights 3-4 times per week (and actually get stronger) Step 2: Eat in a calorie surplus (if your goal is to build muscle) consistently, get DANIEL CRAIG WORKOUT ROUTINE FOR SKYFALL: THE STEP-BY-STEP Warm up for 3-5 minutes (moderate-fast walking speed) Increase speed and begin to alternate between all out sprints for 30 seconds and rest (back to walking speed) for 60 seconds. Repeat the step 3. 8-10 times. Abs can optionally be done 2x per week, just add in 3 sets x 10-20 reps on hanging leg raises after each workout. STEPHEN AMELL WORKOUT ROUTINE FOR ARROW (2021): HOW TO Weighted pull ups – 5 sets/4-6 reps. Bent-over barbell row or cable row – 4 sets/6-8 reps. Barbell curls- 3 sets/8-10 reps. Alternating hammer curls – 3 sets/8-10 reps each arm. Weighted cable crunches – 3-5 sets/10-12 reps. Note: Stephen Amell workout program should be THE TRUTH ABOUT SPRINTERS VS. MARATHON RUNNERS 1) Running is an aerobic exercise and doesn’t involve the explosiveness of sprinting or weight lifting. It’s all about endurance and running for as long as you can. 2) Runners don’t try to gain muscle. Their focus is on running fast and far. 3) Train foryour sport.
TOM HOLLAND WORKOUT ROUTINE AND DIET: HOW TO GET SPIDERMAN Barbell row – 3 sets/6-8 reps. Barbell curls- 3 sets/8-10 reps. Alternating hammer curls – 3 sets/8-10 reps each arm. Weighted cable crunches – 3-5 sets/10-12 reps. Do one workout per day with at least one day of rest between each workout. For example, on Monday you’lldo workout A,
5 REASONS YOU MUST LIFT HEAVY ASS WEIGHTS So total, I’m pulling a raw 323 pounds. Most lat pull down machines only go up to 200 pounds. Side note: For those interested, I’m using the Brute Belt which is hands down the best dip belt on the market. It’s slightly more pricey, but it’s arguably the highest quality belt on the market and if I’m going to be using it for years to come, you may as well invest in the best. Articles | Contact -keith@fitmole.org
FITNESS MADE SIMPLE AS SHITHI! I'M KEITH.
I have one mission here at Fitmole - to make fitness simple as shit. That means no restrictive diets, relying on supplements, 2 hour long workouts, and complex formulas. I've been through hell and back, trying every imaginable fitness workout & diet in the book (hint: 99% of it is bullshit) to get in shape. Finally, I did it, after 5+ fucking years. I don't care about turning you into an elite athlete, pro bodybuilder, or even amateur fitness model. All I want is to help you look and feel good. AND MY BIGGEST TIP FOR DOING THAT: STOP COMPLICATING EVERYTHING. FITMOLE TRANSFORMATIONS _“I feel better now than I did five years ago, and I actually feelyounger…”___
_- _JUSTIN WALK
_"Went to take some progress pictures after working out and my daughter pointed at my abs and smiled. I asked her what she was smiling about and she said daddy's stomach looks like batman. That means he's strong. Thank you Keith Laifor
an outstanding program that gets results even a kid can be proud of!"_- MICHAEL F.
_"I’m a bit of a skeptic, and was hesitant to try Keith’s formula. But being about two months in I’m definitely seeing results. I also feel much healthier and getting a massive gain in confidence. Trust the system. It works." - DONALD W._LATEST ARTICLES
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CLICK HERE TO READ ALL ARTICLES _"Keith always manages to keep things simple and puts everything across in understandable terms which in my opinion is something of a rarity in the online swamp of fitness bullshit."__- _PETE
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