Wait, what? In-N-Out? Yes, I did just admit to eating at a fast food joint — I’m not going to lie and say I was there doing research on fat people. I was the fat girl that day. Sometimes, you need to treat yourself.
The problem with restrictive diets is just that; they’re restrictive! That’s why I don’t diet, I just try to eat a good diet. They’re like totally different things. If I have a craving, say a double-double protein style, Imma gonna eats it. While I don’t give in to every single desire each time I get the fancy, I will never be one of those bitches who are afraid to eat a non-trainer-approved food item. Fucking live a little!
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For the December 2005 issue of Men’s Health, the actor transformed his body from “scrawny to brawny.” First of all, fuck, 2005 was a long ass time ago. Honestly…you’re getting old. Luckily, it gets better with age if you work it.
Michael Mejia, a trainer and coauthor of Scrawny to Brawny, offers these two tips for success:
1. Don’t Lift Too Much. “What you really need is less volume but more intensity,” says Mejia. This strategy actually simplifies your workout with only four exercises every session.
2. Eat A Lot. To build new muscle, you need calories. “Guys don’t eat nearly enough, says Mejia. “They’re reluctant, rightfully so, about putting on body fat.” To avoid that, “you must count calories,” says Mejia. Figure out your body’s optimal caloric intake, then add 300 to 500 calories to that total to determine how much you need to pack in every day.
The Scrawny to Brawny Workout: For the first three, do five sets of five reps. Rest no more than 2 minutes between sets. For the last exercise, do two or three sets of eight to 12 reps, as this targets smaller muscles in your core or shoulders.
Monday: Squat, barbell incline bench press, pullup, weighted situp
Wednesday: Hang clean and press, deadlift, dip, side-lying external rotation
Friday: Front squat, dumbbell bench press, bent-over row, back extension
If you don’t know these moves, see detailed descriptions at Mens Health
Natch, what’s a hot bitch without a little back door action? See the Brody booty