A Simple System to Get in Great Shape

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Simple habits to crack the weight loss code
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Split Workout Plan 🏋🏻‍♀️
Monday: Pull
Tuesday: Push
Wednesday: Legs
Thursday: Pull
Friday: Push
Saturday: Legs
Sunday: Rest
Pull
Deadlifts 4x5, 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)
3x8-12 Pulldowns OR Pull-ups OR chin-ups
3x8-12 seated cable rows OR chest-supported rows
5x15-20 face pulls
4x8-12 hammer curls
4x8-12 dumbbell curls
Push
4x5, 1x5+ bench press/4x5, 1x5+overhead press (alternate in the same fashion as the rows and deadlifts)
3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)
3x8-12 incline dumbbell press
3x8-12 triceps pushdowns SS 3x15-20 lateral raises
3x8-12 overhead triceps extensions SS 3x15-20 lateral raises
Legs
3x5, 1x5+ squat
3x8-12 Romanian deadlift
3x8-12 leg press
3x8-12 leg curls
5x8-12 calf raises
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Опубликовано:

4 окт 2024

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Комментарии : 58

@kaanyilmaz9139 4 месяца назад

Hey Robert, I've been following your workout plan for about a month, and I'm feeling great, man! The only thing that keeps puzzling me is the exact difference between a deadlift and a Romanian deadlift. I feel like these two movements are the same, 😄and please keep posting your workout routine in your channel!

@RobertCreating 4 месяца назад

Hey dude!! That's awesome, it's the best program I've found so far. I am glad it's working for you. The movements are similar but with the romanian deadlift you target more your hamstrings and glutes, so is more of a leg exercise. Whereas the conventional deadlift uses more of the quads and mid back. So it makes it great for pull day. But they work many of the same muscles. Thanks for the tip, I will keep that in mind. I'd have to find an empty gym to make a whole routine video hahaha, but i might!

@tdizzlenation4592 10 месяцев назад

Man you still only got 35k subs you deserve 1 million my man (The Vids are so fucking good G). I'm 17 and I really look up to you/ your lifestyle and you got me into minimalism for the past 6 months/ really changed my lifestyle. Thank so much man! Keep it up

@RobertCreating 10 месяцев назад

Hey bud! Wow thank you so much for the super thanks!! I am glad you find the content helpful, I appreciate the support!!

@joepiekl 10 месяцев назад

The problem with calorie counting is that it's pretty unreliable and difficult to stick to unless you're really organized and disciplined (which you obviously are, so well done). The better solution, I think, is to remove that super-processed food, The ones where you can inhale huge amounts of calories before your body tells you you're full, and then makes you feel hungry again a couple of hours later because it contained no actual nutrients. And then just listen to your body. Your body already tells you when to eat and when not to, but it only works with real food, not this highly processed rubbish.

@lim0nt 10 месяцев назад

I see it the same way

@RobertCreating 10 месяцев назад

Hey Joe! for me calorie counting is not that much of a hassle because I tend to eat the same foods everyday, but you have a solid point, it can get tricky if you don't cook. I totally agree, more whole foods, and avoid super-processed food. Thanks for sharing,

@RobertCreating 10 месяцев назад

🙌🏻

@j.d.5709 10 месяцев назад

The problem with this, though, is you can still over eat or under eat because healthy foods are low calorie, so people underestimate how much they can eat and end up feeling hungry all the time when they don't eat enough. Which makes it much harder to resist binging bad foods or cravings. Even worse, it can lead to bad recovery and muscle loss, which will hinder your progress. It's better to just track things. Tracking food for me was the key after trying many different ways for many different years. Also starting simple with just a basic staple meal of protein, veggie and complex carb. What's great about this approach is that they are interchangeable. I can switch out the veggie, protein, and complex carb for different types. Also, a lot of the apps save your previous logs, so it takes me literally 30 seconds to log the food. I often do so as I'm cooking as well. And if your health really is that important to you, you will take a bit extra time to track it. The best part about teacking is that within just 2-3 weeks, you learn a LOT about portions in relation to calories. Which is very helpful.

@joepiekl 10 месяцев назад

@@j.d.5709 Good luck to you if it works. But as I say, I'm not sure how accurate it is if you're not literally weighing all of your food. That's the issue with proper food. It doesn't come in conveniently regular sizes. One chicken breast might be smaller than another. Even if you weigh them, one might be pumped full of water to increase the weight. And if you're anything like me, you cook it, and then sometimes might not finish everything or finish off the wife's when she's full, and then suddenly you've got to try and factor all of this into your calorie counting. I'll be honest, what you say about learning can equally apply to fresh foods. Sure, if you're used to a processed diet and you suddenly switch the fresh food, you might not get the portions right the first few times, but it's not like you're not going to quickly learn how much you need to eat to feel full. I recently started eating porridge and it took me a bit of trial and error to work out how much I needed to get me through til lunch, but it wasn't exactly rocket science. Don't get me wrong, if you're a bodybuilder or an athlete of something, then you should be calorie counting. But for just an ordinary person wanting to eat healthily, I think it's more hassle than it's worth. The irony is that processed food is absolutely perfect for those calorie counters, because you can often literally scan the packaging. The other issue to be aware of too is gut health. There's an increasing body of evidence that diversity is good. Eating the same thing every day might be convenient, but gut health experts recommend massively increasing the variety of plants you eat. The '30 plants a week' challenge is literally the only diet-related thing I've ever tried, and it's so fun because it forces you to try new things.

@josemontaniez 4 месяца назад

Pensando seriamente comprarme ese anillo, ahora estoy empezando en running y también entrenando calistenia, seria una buena combinación tenerlo y seguir mas a detalle mis avances

@RobertCreating 4 месяца назад

Hola bro, el anillo es muy bueno. No solo para las noches, en el dia mide tus steps, calorias, Resting HR, HRV, niveles de estres, zonas de entrenamiento, temperatura tiene bastantes features que lo hacen un buen companero. A mi me ha servido resto

@rahkkas 10 месяцев назад

Woah, didn't see this one coming ! It's an interesting perspective you have shared, especially personalizing meal and optimizing sleep. Any plan do a follow-up video on your fitness progress, say after 90 days?

@RobertCreating 10 месяцев назад

Hey buddy!! Thanks, glad you enjoyed it. I’m not sure but I’ll keep it in mind, thanks for the suggestion.

@raefmichael 10 месяцев назад

Keep going bro you deserve more subscribers than this. you will reach it soon. Goodluck

@RobertCreating 10 месяцев назад

Thanks buddy!!

@EduardoHenrique-nd1ro 10 месяцев назад

Great video, as usual, Robert! Thanks for sharing! Cheers from Brazil!

@RobertCreating 10 месяцев назад

You're welcome Eduardo! Glad you liked it. Thanks for the support ✌️

@Joakimcomicscenter 10 месяцев назад

I´m like on the other side of the spectrum, trying to gain weight is hard, but to be fair I know I could be more diciplined about it. Great video as always Robert!

@RobertCreating 10 месяцев назад

Im jealous haha! Thanks 🙏

@TanyaRai-o2e 10 месяцев назад

extremely insightful video as always rob- thanks. great product recommendation, have been wanting to try out a smart ring

@RobertCreating 10 месяцев назад

Hey there! Glad you found it helpful. Thanks for the support. Yeah, the smart ring is a game changer. ✌️

@wazalapa82 10 месяцев назад

excellent video !

@RobertCreating 10 месяцев назад

Thanks

@MatiasRijoM 10 месяцев назад

Congrats on that body transformation 💪

@RobertCreating 10 месяцев назад

Thanks dude!

@GFZ2603 10 месяцев назад

Great video (again)! You make these things always funny to look at. Great body result btw! For us, those who want to try it out, do you have an overview what shows us what you actually eat within those 4 meals a day? (the exact amount of ingredients as a guideline)

@RobertCreating 10 месяцев назад

Hey dude!! Thanks, glad you enjoy the content 🤟🏻 I usually stay below 2.200 cal (I eat more when I workout 2.500 cal) Macros Approx: 200 gr protein, 230 gr carbs, 60 gr fat. - Breakfast: 97% lean ground beef 150-200 grs + scrambled eggs (2 full eggs + 2 whites + tomato + onion). - Pre workout snack: 80 grs whole wheat oats + 15 grs chia seeds + 1 banana + 200 grs Silk almond milk unsweetened. - Lunch: 300 grs grilled chicken + 120 grs rice + mixed vegetables (broccoli + carrots +mushrooms +tomato). - Dinner: Whey protein 1 scoop + 120 grs blueberries + 200 grs Silk almond milk unsweetened. Pro tip: leave the oats + chia seeds + milk soaking overnight, it’s my favorite meal of the day. When I work out at night I move the pre-workout meal for dinner with blueberries instead of banana (eat the banana before the gym) and have the shake as a morning snack. That’s pretty much it, you can change the chicken or beef for other lean meats but beware of the fat. Red meat and fish have more fat than chicken, it adds up to your calorie count pretty fast.

@mikefigure 10 месяцев назад

Finally a simple video! Definitely going to do a 3 day split 🔥🔥🔥 I’ve been doing 5 day splits but than stop due to work and feeling burnt out 🙃

@RobertCreating 10 месяцев назад

Glad you liked it, keep it up Mike!

@ajuu5573 10 месяцев назад

Great content as always! Concise & helpful ❤❤❤

@RobertCreating 10 месяцев назад

Glad you think so! Thanks for the support ❤️

@OMEDFOY 10 месяцев назад

I know it is not your typical content, but you should do a "tutorial" for each of the listed exercises. Not anything super in depth, just a quick demo of each movement (and maybe the thought behind each), so us gym-illiterates have a starting guide.

@RobertCreating 10 месяцев назад

Hey Blaine, yeah that's more of a fitness video but thanks for the suggestion, I'll keep that in mind. Check out this guy in the meantime ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-eMjyvIQbn9M.html

@j.d.5709 10 месяцев назад

Yeah I've tried keto, fasting and other things but they didn't work well for me. I found just eating mostly protien and veggies with some healthy carbs like sweet potatoes or just a cup of rice is all I need. I typically eat chicken or fish with green beans and also dice and cook up red onions. The key is to get good at seasoning your food (not just salt) and you can make anything taste good. Now I crave these foods all the time and never have to force myself to eat them. I feel amazing too and rarley every crave unhealthy foods.

@RobertCreating 10 месяцев назад

Yes, seasoning is key! I am loving sauteed broccoli these days. I am glad you are feeling great man, thanks for sharing the valuable info!!

@eastcoast4233 10 месяцев назад

I am accurately calorie counting and am mostly low sugar (actually low glycemic load). I am confident it is accurate, appreciate many people underestimate portions or don’t write everything down. Despite this I have actually gained body fat! Maddening. It’s like my body is rebelling against lower calories and the effort to lose body fat. I’ve sought to control stress, improve sleep, and stay hydrated with more plain water. I reduced my calories in small increments so it’s not been a starvation diet or too low too quick. Despite this, complete nightmare. I stand and move around consciously at work. I take daily walks. Exercise is an awful way to create a calorie deficit anyway as it just makes you more hungry and takes a lot to just -200 cals. I go to gym twice a week for resistance exercise, I don’t feel tired and think I get good sleep, I don’t drink alcohol and avoid calorific drinks (mostly drink water), my physical activity has not recently reduced, I have never crashed dieted, on advice of a dietician I increased my calories previously and this did not improve my metabolism - despite this I have not yo-yo dieted. Despite all of this my body fat % has increased from 24% to 28% in the last year. My muscle mass has remained the same. Any thoughts anyone?

@RobertCreating 10 месяцев назад

Yeah man, when I restrict calories a lot, my body doesn't like it. Have you checked with an endocrinologist? Maybe you have a hormone imbalance? Your case sounds tricky, I am sorry.

@eastcoast4233 10 месяцев назад

@@RobertCreating thanks for your message. I have had my hormones checked through a comprehensive blood test and all ok. But it’s an excellent point so good to highlight as a possibility 👍

@RobertCreating 10 месяцев назад

That’s good news! How about trying dif types of foods?

@Yumashell 10 месяцев назад

Great presentation! BTW, couldn't find your workout routine in the description as mentioned.

@RobertCreating 10 месяцев назад

Hey buddy! Ohh yeah, I forgot I am sorry. Split Workout Plan: Day 1: Pull routine Day 2: Push routine Day 3: Leg routine Day 4: Pull routine Day 5: Push routine Day 6: Leg routine Day 7: Rest Pull - Deadlifts 4x5, 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on) - 3x8-12 Pulldowns OR Pull-ups OR chin-ups - 3x8-12 seated cable rows OR chest-supported rows - 5x15-20 face pulls - 4x8-12 hammer curls - 4x8-12 dumbbell curls Push - 4x5, 1x5+ bench press/4x5, 1x5+overhead press (alternate in the same fashion as the rows and deadlifts) - 3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here) - 3x8-12 incline dumbbell press - 3x8-12 triceps pushdowns SS 3x15-20 lateral raises - 3x8-12 overhead triceps extensions SS 3x15-20 lateral raises Legs - 3x5, 1x5+ squat - 3x8-12 Romanian Deadlift - 3x8-12 leg press - 3x8-12 leg curls - 5x8-12 calf raises

@Yumashell 10 месяцев назад

@@RobertCreating thanks Robert! Really liking your content

@RobertCreating 10 месяцев назад

Appreciate the support

@terciosantana4697 10 месяцев назад

another great video and advice! :)

@RobertCreating 10 месяцев назад

Glad you think so buddy! Thanks for the support ✌️

@shailubandari 10 месяцев назад

Hey hi I am sorry I completely forgot you, suddenly remembered you and came to your channel love from india❤

@RobertCreating 10 месяцев назад

No worries buddy! Thanks for the support

@hestays 10 месяцев назад

Can finally wear my analog watches and let go of the Apple Watch.

@RobertCreating 10 месяцев назад

🙌🏻

@mailbericht5718 10 месяцев назад

6 weeks? Oooookay!!!! I am walking to the gym right now!!!💃🏽

@RobertCreating 10 месяцев назад

hahaha! about 12 weeks.

@mailbericht5718 10 месяцев назад

Ooo yes, you said "in less than 90 days" my bad. I always say "somewhere in the world it is bikini weather". So you have to be prepared at all times!😅 Thanks for the inspiration!

@RobertCreating 10 месяцев назад

Hahahhaha 🙌🏻

@Tekytek 10 месяцев назад

This was excellent Robert. I was heading to be pre diabetic, it was a shock, so I followed many people and found doing almost exactly what you have done was the answer. I lost 15 kg and 10cm around my waist. I am the fittest since I was a teenager. I found the best carbs and food was what a diabetic can have. Good luck on your journey. You are a great inspiration. 😊

@RobertCreating 10 месяцев назад

Hey friend! I am glad you are doing well 😊 Thanks for the support