Thread by @THEROSSHARKNESS

How to get in the best shape of your life in just 8 weeks:

I’m Ross, I won the British Weightlifting Championships in 2019 at 18 years old

And I have a 1200lb SBD total at 180lbs bodyweight

Here’s how you can get in the best shape of your life in just 8 weeks:

1. Strength train ~5 days a week

If you’re new to training, train 3/4 times a week

What split you follow is up to you, I like

• Push
• Pull
• Legs
• Rest
• Upper
• Lower
• Rest

This way you’re hitting every muscle group twice with adequate rest

2. Track protein

Protein is the building block of muscle.

If you want to:

• Recover
• Improve your body composition
• Avoid fatigue

Then you need protein.

Eat 1g / lb of bodyweight of protein.

And yes, so long as you’re not 400lbs, this is a safe amount.

3. Track calories (depending on goal)

Depending on your goal, you need to eat a certain way.

If you want to build muscle: Eat in a 200 calorie surplus

If you want to lose fat: Eat in a 200-500 calorie deficit

You can eat more to gain weight faster, but more will be fat.

You can eat less to lose weight faster, but more will be muscle

4. Drink water

Water is crucial.

You need to be drinking about 45ml / kg of bw in water.

Your body is 70% water, when you’re dehydrated you’re limiting your:

• Cognitive function
• Physical performance

Pro tip: Put a pinch of salt into your water for electrolyte balance

5. Minimise junk

If you eat crap, you’ll feel like crap.

Junk food is:

• Calorically dense
• Nutritionally empty

Meaning you’re much less likely to stick to your calorie and macro targets.

Replace junk food with good single-ingredient foods eg. steak, chicken, fruit etc

6. Sleep 7+ hours/night

If sleep wasn’t natural, it would be considered a PED.

Improving your sleep is the best thing you can do if you want to improve:

• Fatigue management
• Mental health
• Cognitive function
• Immune system

Ps: sleep after a night out below

7. Track your progress

What gets measured, gets managed.

Track:

• Calories eaten
• Water drank
• Sleep got
• Weight lifted
• Body weight or composition (photos)

Each week:

• Analyse progress
• Improve where you can.

Remember, there's no rush - small wins add up

There can obviously be more nuance to this

But use this as a starting point, a rough guideline, and go from there.

It's time to get in the best shape of your life MOFO.

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