Is it possible to get ripped and lean in 3 months?

[Medicating]

Hi,

I'm thinking about quitting my job in June so i can sort out a few things and maybe travel. I'd really like to chill out and just really rip my body up nicely and get quite lean. So i'm thinking of taking 3 months to just chill and go to the gym each day in that 3 months.

I'm currently about 12-14% bodyfat, 160 pounds and i'm 6 foot. I know that's probably underweight but i'm only 20. I have the top two abs relatively well defined and i can see the start of the two underneath, so i'm not too out of shape as far as abs go, but obviously i'd want all my abs well defined.

I'd looking to end up around 180-190 pounds by the end of the 3 months. Although it will depend on how heavy i am when i quit in June. I go to the gym twice a week but i'm trying to motivate myself to do my arms and a few other bits and bobs at home more regularly.

I plan to run, walk and swim each day as well as doing weight training, which will be split up to each area across the week, eg one day maybe warm up with a 20 minute walk, 20 minute run, 10 minutes of sprints, shoulders, abs and then say 30 lengths of the pool.

I can also eat really cleanly if i want to because i will have a lot of time to plan, prepare and think what i'm putting in my mouth.

So yeah, basically, do you think what i am trying to achieve is unrealistic? I will use whey protein and probably creatine ethyl esther in the first month, don't take any the second month and then restart the cycle in the third month, just to try and make sure i make those gains.

I'd like to end up about 180-190lbs as i said previously with about 8% or less bodyfat.

Thanks in advance,

-Meds.

 

[DLD]

I did it in four months and I was WAY OUT OF SHAPenis Enlargement! So yes, you certainly can do it. Your routine looks extreme but this is what works best

 

[Medicating]

Just used a few of those online body fat calculators, i know they're not very accurate, but the biggest one says 12%, and the lowest says 9%. So on average about 10% or 11%. I guess i may have overestimated my bodyfat percentage.

Okay cool man. Cheers DLD. I just wanna stack on some upper body weight, my legs are alright as i used to play football/soccer, it's just the upper body i need to work on, minus my traps. Randomly i can shrug 140lbs for 10 reps x 3 sets and they seem to gain size very easily. I think it's because i really love doing the shrugs so i did them twice a week without fail for months and i constantly upped the weight. Maybe i'm an easy gainer but i just haven't been constant?

Hopefully by September i'll be 8 inches + long, 6 inches in girth, 7% bodyfat and 190lbs. If i did that, i'll buy you a drink my man.

 

[DLD]

By September i'll be 8 inches + long, 6 inches in girth, 7% bodyfat and 190lbs. If i did that, i'll buy you a drink my man.

Roll me a blunt instead DLD and Alcohol = Hospital Stays

 

[Medicating]

Maybe i'll just write you a thank you card instead.

 

[DLD]

Maybe i'll just write you a thank you card instead.

As long as you slip a twenty in there

 

[Medicating]

I suppose atleast 20 has your name on considering all the cash i saved from buying the SizeGen through you.

 

[twins172_up]

it sounds that you are working up to a lot of cardio (swimming, running, walking)...in order to lower your body fat and gain the amount of muscle to add 20 - 30 lbs...your diet has to be precise...you would have to eat a lot..but all the right things at the right time...eating every 3 hrs...6 meals a day.....and you have to weight train more then you do cardio...atleast 5 times a week in the gym for a turn around of 20 - 30 lbs of muscle with the fat loss to reduce the body fat...good luck

 

[Medicating]

Thanks twins, that was a really helpful post.

Maybe i'll just alternate swimming and running then, i had a feeling it was a bit much on the cardio side. But then, i will have a lot of time so i'll be able to eat probably 250 grams of protein a day across 5 good meals and as i said, i'll go 7 days a week for the best part of 3 months. We shall see.

 

[higherone]

it sounds that you are working up to a lot of cardio (swimming, running, walking)...in order to lower your body fat and gain the amount of muscle to add 20 - 30 lbs...your diet has to be precise...you would have to eat a lot..but all the right things at the right time...eating every 3 hrs...6 meals a day.....and you have to weight train more then you do cardio...atleast 5 times a week in the gym for a turn around of 20 - 30 lbs of muscle with the fat loss to reduce the body fat...good luck

Excellent advice twins172! Muscle burns more fat over time throughout the day.

 

[Medicating]

I'm gonna cut out the swimming. After research i found that swimming lengthens the muscles, which isn't good for bulking. I'll stick to walking and interval training, most likely just Fartlek training.

I think i'm gonna go for an all-in-one shake for after training. I have voucher for Sci-MX and their Omni Max Hardcore contains all i need. BCAA's, i tonne of protein and more. I'll stick to my usual whey protein for when i wake up. I may get a cassein protein for when i sleep, however i'm not sure how necessary that is. At the moment my diet is good but i just need to cut out the snacking, but i have so much chocolate left from christmas it's hard not to. The chicken i'm having for lunch at the moment each day is 70g of protein, and dinner is about the same, coupled with oats and a peanut butter bagle for breakfast as well as nuts is taking me to my 160 grams, that's without any protein shakes and on 3 meals. If i took two shakes and ate 5 meals, i could easily hit 250 grams of protein and not much saturated fat at all. I'd also need to add more carbs but still, it's a step.