Adonis index 3.0

[Anonymous 16]

Find a copy of this program is the best thing yet.

I injured my back doing squats and deadlift at 29, took 11years to find someone to get me back at around 90% PRP and prolotherapy amazing, that same sport doctor gave me a copy of the adonis index, he said use it for rehab, but its also amazing to build the perfect body.

Last year i got the new version 3.0 where you get 4 different phase. So its 4 months training when i am done i repeat the whole thing ok i cheat i train everyday, i don’t go to failure but i love training, i found a HIIT free program on youtube as well for cardio and have a kinect xbox 360 with EA active 2. I don’t go crazy on cardio well i kind of skip it most of the time but i feel i should be doing a bit more not for fat burning but more for energy and blood circulation.

I tried every diet in the book, i don’t believe in supplements, i don’t believe in macros, that you need to eat 1g of protein per pound of bodyweight, creatine, and such, all that did for me is make me gain fat unwanted fat. I cook my meals eat red meat twice per week, and most of the time i kind of eat vegetarian, not by choice but because legumes salsa and potatoes mixed in a creme is easy to make and taste super great, i also eat my veggies in creme.

For fat loss its not that hard, if hormones are all in check fat loss is very easy, i used to take dutastiride for hairloss DHT bloquer more powerful then finastiride that made me gain 40 pounds i am off that, and losing weight again. I also do intermittent fasting 16 to 24h per day depending on days, i did not cut junk food hahah i still eat it, but i try to limit it during the week i never drink alcohol but i don’t like it anyways no drugs no smoking.

I believe age is a number depending on how you lived your life i am getting stronger in the strength part of adonis index but i don’t want to over do it lets say i am scared of injuring myself again, i don’t deadlift anymore but i do dumbell squats. No crossfit for me my sport doctor said that since crossfit is in vogue he made a lot of cash go figure.

[experiencedParticipant]

I fully agree with your doctor’s view on crossfit. Only someone who has a thorough knowledge base in those movements has any business training that way. I pity the fool who goes into it “cold turkey”.
I do not agree with much else, BUT it does get me thinking and questioning which is crucial to any depth within that realm.
If you ever were to return to squats, front squats would just about prevent a recurrence of your injury if they are done with a 2×4 under your heels. To warm up, first take 3/4 of your bodyweight and set the pin on that, on a wide late pulldown bar and hang onto it in front of you, under your arms while doing 4 times the reps or at least 40 for starters with your heels on a two by four piece of wood. Then set the pulldown pin at half your bodyweight and do twice the number of normal reps, minimum of ten. THEN do your full bodyweight for the normal reps, min of ten.
NOW you are ready to do front squats Inside a squat rack with pins set just below where the Olympic bar would touch them for safety. Or, use a smith rack, with the safety stops set just below your range of motion.

Look at your quad exercises to ascertain that not too many of them (all) are of the bent 90 degrees at the hips genre. People usually do too many bent at the hips exercises and then are shocked when the trained muscles want to stay… bent at the hips – and the erector spinae are recruited to “overcome” this, exacerbating the problem all the more.

"It seems like there's times a body gets struck down so low, there ain't a power on earth that can ever bring him up again. Seems like something inside dies so he don't even want to get up again. But he does."

[Anonymous 16]

experienced wrote:

I fully agree with your doctor’s view on crossfit. Only someone who has a thorough knowledge base in those movements has any business training that way. I pity the fool who goes into it “cold turkey”.
I do not agree with much else, BUT it does get me thinking and questioning which is crucial to any depth within that realm.
If you ever were to return to squats, front squats would just about prevent a recurrence of your injury if they are done with a 2×4 under your heels. To warm up, first take 3/4 of your bodyweight and set the pin on that, on a wide late pulldown bar and hang onto it in front of you, under your arms while doing 4 times the reps or at least 40 for starters with your heels on a two by four piece of wood. Then set the pulldown pin at half your bodyweight and do twice the number of normal reps, minimum of ten. THEN do your full bodyweight for the normal reps, min of ten.
NOW you are ready to do front squats Inside a squat rack with pins set just below where the Olympic bar would touch them for safety. Or, use a smith rack, with the safety stops set just below your range of motion.

Look at your quad exercises to ascertain that not too many of them (all) are of the bent 90 degrees at the hips genre. People usually do too many bent at the hips exercises and then are shocked when the trained muscles want to stay… bent at the hips – and the erector spinae are recruited to “overcome” this, exacerbating the problem all the more.

db squats do it for me, amazing no pressure on the neck upper back and lower back too, i go for forms and burn not supra heavy.

I love it works the whole lower body

[KeymasterKeymaster]

Anonymous wrote:

I tried every diet in the book

Much of it is also “eating patterns”.

• 5 smaller meals a day (3 hours apart) vs. 2 or 3 big ones when you’re hungry. Like a orange and an egg for breakfast. Apple and a chicken breast 3 hours later. Never proteins and carbs on the same plate. Eat melon alone because it digests with nothing, etc….

No snacking in between those 3 hours, and fill up on water first.

This way you eliminate being “so hungry”, mood stabilizes too, and you don’t feel bloated after bingeing.

I read your previous post which touches on “sodium loading”, but that can radically f~~~ your body up (in the short term) unless you’re a professional competing body builder who does it for a show to “thin your skin”.

I tried it once when I was very active and it went through me like a bulldozer. I was on the toilet for 18 hours and was p~~~ing out of my ass so bad…. .I could s~~~ through a screen door and not touch a wire.

If you keep doing what you've always done... you're gonna keep getting what you always got.

[Anonymous 16]

Keymaster wrote:

yannick44 wrote:

I tried every diet in the book

Much of it is also “eating patterns”.

• 5 smaller meals a day (3 hours apart) vs. 2 or 3 big ones when you’re hungry. Like a orange and an egg for breakfast. Apple and a chicken breast 3 hours later. Never proteins and carbs on the same plate. Eat melon alone because it digests with nothing, etc….

No snacking in between those 3 hours, and fill up on water first.

This way you eliminate being “so hungry”, mood stabilizes too, and you don’t feel bloated after bingeing.

I read your previous post which touches on “sodium loading”, but that can radically f~~~ your body up (in the short term) unless you’re a professional competing body builder who does it for a show to “thin your skin”.

I tried it once when I was very active and it went through me like a bulldozer. I was on the toilet for 18 hours and was p~~~ing out of my ass so bad…. .I could s~~~ through a screen door and not touch a wire.

Yeah did the 5-6 meals per day thing for a long time i feel a lot better since switching to intermittent fasting, rather eat 2 big meals then small ones all day.

Also fasting as so many benefits except not combined with a low carb diet, no sodium loading either.

I eat carbs i need carbs i don’t adapt to ketosis.

[Author]

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