Brad Pitt Body... My Michelle Keegan post earlier this week has been by far my most popular, Im not sure if it was the photos or the content (probably a bit of both) so heres another for you! When I ask most guys who they would like to look like the most popular to date is Brad Pitt in Fight club. So how can you get a Brad body... In the film he is not actually that big, he just looks bigger and his physique is impressive because he is so lean, so nutrition will play a big part is achieving this and the goal of your training being to maintain muscle tissue not too add size. 1) To lose bodyweight and body fat you need to create a calorie deficit. This is where you burn more calories than you consume, If your weight isnt going down on the scales weekly your not creating enough of a deficit. Hes a pretty ripped so you may want to be a bit more aggressive with your deficit. 15-20% deficit will see you lose around 0.75-1kg per week 25% deficit will see you lose around 1-1.5kg per week Males will get leaner quicker than females so for someone wit a good training background you may be looking at 6-8 weeks, otherwise your looking at 8-12 weeks. Sounds a long time but you will look better and better every week... 2) I would train 3 days a week, low volume strength training. 3-6 sets 4-6 reps on large muscle groups and compound movements 2-4 set 6-8 reps on smaller muscle groups. M - Chest, Shoulders, Triceps W- Back, Biceps F- Legs, Abs The other days can be free to do other forms of sports, activities or exercise to help burn more calories and create that deficit. 3) 3 days low volume strength training and a moderate to large negative energy balance would probably see your average daily intake between 1200-1700 calories. This would depend how active you are generally during the day and outside of those 3 workouts. The more active you are the easier it will be to create that negative energy balance with exercise meaning youll need to make less restrictions with food. 4) Protein is key! 2.4-2.7g per kg these calories need to be included in your total so you may have to reduce carbohydrates (which is fine because the goal is not to gain muscle) and fats to allow for a higher protein intake but more protein will help you feel fuller whilst in a deficit and help you maintain more muscle mass. 5) Again consistency is key, especially if you want to get to such a low body fat. Your fat loss will snowball so the longer you can keep it going the better and the more you will achieve every 5-7 days and as you get leaner your body will be more reluctant to give up body fat so we need to make sure all those boxes are getting ticked to keep chipping away! Any other questions post them below... (Joining a Fight club and smoking is optional but not something I recommend)
Posted on: Thu, 07 Aug 2014 18:00:01 +0000
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