Hi, I would like to work out early morning to loose fat and maintain muscle. I am not keen on gaining muscle anymore. I have been lifting for 10 years now.
What are the pros and cons of working out in the morning especially on empty stomach or maybe training after drinking a protein shake or some fruits.
I wonder celebrity like “the rock” who always train in the morning take pre and post workout. Thank you

@Peljor the only downside is you may not have as much energy first thing in the morning when fasted. So your lifts, particularly if you are doing heavy sets, may be a bit lower than what they could be in the afternoon/evening when you have had some food.

But aside from that, it shouldn't have a major impact on your ability to maintain muscle, just so long as you still get a good post workout meal in you, and then still hit all your macros and calories for the rest of the day as well.

If you feel like it, you could take a pre-workout and/or some BCAAs if you're training fasted, but a shake and a banana for example would be OK because they are things that are easy to digest more quickly.

hey scott how many days do i train abs to get a six pack?

@jaffy I like to train abs 3-4 times a week, HOWEVER, just training them won't immediately give you a six pack. You have to have your bodyfat % low enough to see them first, then the training will make sure they are solid and blocky and impressive!

I am on upper/lower split so this is what my lower days look like.

I would like to hear your opinion about it ,if you have some suggestions please be free to tell me!

Lower 1

1. Deadlift 4 x 5

2. Landmine squat 4 x 8

3. Hip thrust 4 x 8

4. Leg extension 4 x 10

(superset)

5. Hamstring curls 4 x 10

6.Calves raises 4 x 10

Lower 2

1. Back squat 4 x 5

2. Dumbell RDL 4 x 8

3. Front loaded 4 x 8

reverse lunge

4. Hip adduction 4 x 10

machine

(superset)

5. Hip abduction 4 x 10

machine

6. Calves raises 4 x 10

Hey @andrija04, these kinds of questions are better posted in @forums related to routines, just for future reference 😊 

I can't see anything wrong with these workouts - you have a main compound movement focused on heavy weight, and then a good amount of overall volume targeting pretty much every part of the legs.

Great job with putting this together! Are you enjoying it? Seeing good results?

Thanks for the answer Scott,

I saw some similar questions like mine on this forum so I thought it would not be wrong to post it but I will pay attention next time ☺

Haha it's OK that you posted it here, just makes more sense to have it in a relevant @forum is all.. so if people go looking through the routine @forums then they would be able to find this, because they people might not look here for routine advice 😊 

Working on creating my own meal plan and am just curious on what would we the best foods to eat before and after a workout. I recently started working night shifts so i usually workout right after breakfast(used to workout after work when i worked during the day but my job hours changed) . Feel like i should be incorperating more into my breakfast because im usually hungry mid workout and i dont seem to be getting a pump at all. Currently trying to lose some unwanted bodyfat to lean out so i dont know if i should move more carbs to breakfast.Just dont want any hard work to go down the drain.

I would focus on carbs before you training, then some after in the post workout meal, and then kind of keep them low for the rest of the day if you are trying to lose fat. Some oats and fruit would be good for breakfast carbs, and then you could have some rice and/or sweet potato as post training carbs, and maybe a piece of fruit for fast acting sugary carbs.

Then just make sure you have some good protein post workout too. Some chicken or beef or fish or something with your meal would be great! Check out this for a list of food options too - muscularstrength.com/article/healthy-shopping-list-for-life

Don't know if you can come out and say this Scott but im gonna ask anyways. Do you endorse BSN because they are actually quality supps or is it because they give you free stuff/pay you(not meant to be a jab). Just want your insight on a good quality supplement company. Thanks

I already eat 1 cup of Oats with breakfast every morning so ill try adding some sort of fruit(blueberries?).

Because they are quality bro. I was using BSN long before I was a sponsored athlete because I knew that I was getting legit, quality prodcuts from them.

And yes any berries are good with oats! Or a banana cut up on top, can't go wrong with that either! 😁 

Hey Scott

When i really start to lift and wanna gain some muscle, ive been told i need to measure myself in any place possible so i can track if my workout is doing it right.. has someone done a measurementform of somesort i can reuse for my tracking ?

Thanks in advance

Jan

(new guy inhere) sorry if misplaced question.

Hey Jan. It sounds like you are talking about muscle measurements.. so things like your chest, biceps, calves, waist etc. You need to probably get someone to help you get those measurements. All you need is a measuring tape that you can get cheap at an arts and crafts store. Check out this video for how to measure properly!