Anonymous asked: my diet is great but i need a workout that will allow me to reach my limit. i was thinking doing a cross fit workout. can you give a cross fit workout routine for 12 weeks, which is proven to help you gain muscle and get ripped. help out a brother

hey sorry it’s take so long for the response!  i haven’t been on tumblr in a long time. 

check out this website: http://www.crossfitbrandx.com/index.php/forums/viewforum/16/?f=16

crossfit posts a workout of the day 5 days a week for free.  this website - crossfitbrandx.com takes those workouts, which are designed for super athletes and breaks them down to 5 different levels of difficulty depending on your level of fitness.

crossfit will get you in great shape!  however, if you want to put on muscle the key is upping your calories.  you have to give your body more calories than it needs for maintenance function.  it’s also important to up your protein.  shoot for a gram of protein per pound of your ideal bodyweight.  ie if you want to get your weight up to 170, eat at least 170 grams of protein per day.  i can’t stress enough how important calories are though!  try to snack on calorically dense foods throughout the day such as peanut butter or other nut products.

if you’re trying to put on muscle, you probably won’t be able to do it while keeping your current definition or becoming more cut.  worry about that later as it’s much easier to cut than bulk.  really it just has to do with carb intake and managing your insulin levels.  once you master those concepts it’s smooth sailing.  when i was my mos ripped i was eating a slice of chocolate cake after every workout!

does that help at all?