There was a time when the image of masculinity was characterized by super-hero like size, round muscle bellies, and low body fat percentages. The former ideal physique was epitomized by Sly Stallone or perhaps even Arnold in Commando. These men sculpted physiques that not only looked strong, but were strong.
Enter the 21st Century... the game has changed. Arnold and Sly are no longer in the forefront. Their less muscled (or unmuscled) successor – Toby Maguire – marks a changing of the guard. Nowadays people are more likely to attempt to emulate Brad Pitt's physique in Fight Club (good luck) than even the moderately muscled physique donned by Christian Bale in Batman Begins.
You may be thinking "I have never aspired to look like Arnold so what's your point?" Well I too have never aspired to be the next "Oak" but this change in thinking most prominently illustrated by the new breed of Hollywood action heroes has lead to an explosion of "skinny fat" young men attempting to shred their 150lb. un-muscled physiques.
If you don't believe me, go to any message board on the Internet and you'll find endless posts by underweight boys (or men) restricting their calories, popping fat burners, and doing endless crunches in a futile attempt to get, as Dr. John Williams would say, "RIPT ABZ."
Well this has to STOP. NOW! I'm making a rule. Yes, a rule. I don't know if everyone (or anyone) will abide by the rule, sort of like prohibition in the early 1920s, but I'm still making it:
No boy or man weighing 150 pounds or less is allowed to function in a hypocaloric state.
That's it! That's the rule. And do you know why? Because at 150lbs, you don't have enough muscle to put on display regardless of your bodyfat percentage.
If you were to lose weight at 150 lbs., you'd look like a holocaust survivor and not a cover model for Mens' Health, regardless of what your Internet buddies say.
I know you're probably thinking, "But Mike I'm different. I need to be shredded". Hmmmm... .no. The rule still applies. The only way to get around this rule is to send me your photo. I'll then take council with a group of experts (Eric Cressey, Dan John, etc.) and we'll decide if you're exempt. No other exceptions, PEROID.
Now that I've called you out, what are you to do?? Here's a simple list of things that you can do (or not do).
"SIX MONTHS! But I only need 12 weeks to become a cover model." I don't know what to tell you... Bill Phillips lied. It wasn't like deca and you need more than 12 weeks.
Here's what you need to do. Where do you want to be in 6 months (physique wise)? Write that down. Specifics – body weight, weights for lifts, etc. Okay, now we need to break that down into smaller increments. Using your 6 month goals as a guide, set monthly goals that should build on each other.
In the next step we need to get very detail oriented. Exactly what are you going to eat for the next two weeks (foods, amounts, times/order, supplements, etc.)? What is your training schedule going to be like for the next 4 weeks (weights, cardio, mobility, etc.)? If you're having trouble with this part, do some reading or ask for some help (and not from your Internet buddy or your squat-rack curl buddy).
As the end of the first four weeks approaches, you'll need to repeat the process in the above paragraph for month two and subsequent months.
Here you'll need to write down exactly what your weight training plan will be for the first 4 weeks.
Here you'll need to write down exactly what you're going to eat for the next two weeks.
You've got the tools. You know the rules. Now make it happen. We're going to put a stop to this 150lb-Skinny fat-emaciated looking "man" paradigm one person at a time!
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