Official Kevin Levrone Transformation thread

[jwill0214]

^^^^ Does higher reps burn more calories. like it would be more of a cardio workout than lower reps????? Please inform me.

 

[tim290280]

^^^^ Does higher reps burn more calories. like it would be more of a cardio workout than lower reps????? Please inform me.

Why would it?

The EPOC from weightlifting is far higher than from cardio.

The actual work performed in any session can be far higher with heavier weight (although not necessarily). You also tend to recruit and fatigue bigger proportions of the muscles using heavier weights.

Heavier weights encourages increased strength and muscle growth. Muscles require more energy to maintain so for the same nutrition level you have to be leaner (all other things being equal).

Do you actually think that the difference of 5-10 reps per set in a 1 hour workout is actually going to make any difference to your fat burning over the other 23hrs? The actual difference in work is very small. Now compare lifting weights to cardio and you'll notice a difference.

 

[co05]

Not that I'm agreeing with the cutting up myth or that this supports it, but wouldn't higher rep sets recruit different muscle fibers than low rep, heavy weight sets?

 

[tim290280]

Not that I'm agreeing with the cutting up myth or that this supports it, but wouldn't higher rep sets recruit different muscle fibers than low rep, heavy weight sets?

Depends how high, the rep dynamics, etc, on what sort of fibres are recruited. But regardless the fibres that have the ability to hypertrophy the most are recruited better with heavier weights (lower reps). But the "higher reps" is usually not that high and doesn't really move into the complete slow twitch or intermediate fibres. So the idea that those higher rep sets will get you cut because of targeting slow twitch fibres is

If you want to get lean then do cardio and watch your diet. Lift heavy stuff to build muscle. The middle ground is where the house wives and their personal trainers live, don't go there!

 

[Essensen]

The funny thing is that on a diet you really need to give your body a good reason to hold on to the energy-taxing muscles (in a calorie-deficit the body actually wants to get rid of the muscles because it is so energy-demanding). And how do you give it a good reason? Yep - by doing heavy ass weight.

Ironically a lot of people back of the heavy weights doing diet and do 'higher reps to cut up' (and often also lower the weight quite a bit as a result or to 'spare' the body) weight and most likely loose some muscles on that account.

I'm not saying that you should go all out all the time, but at least have 2 heavy sessions pr week on a diet (upper/lower) to maintain the mass.

 

[MrChewiebitums]

Agree with Essensen. Nothing like spreading mythology FTW. Branch was carrying on about stance width to recruit thigh muscles. Kevin carrying on about getting cut with higher reps. You'd honestly think that the last 20-30yrs of research and knowledge would have carried us forward rather than having to argue the same BS over and over again.

how exactly can you conduct research to see if higher reps cuts you up more?
when they say getting cut up, what exactly do they mean? Bringing out the definition i would think.

i remember milos chatting about getting cut up or rather bringing out the definition with higher reps or something and even though you may not like him, he has knows what he is doing.

Let me guess... you didnt understand what i said... my i`s were supposed to be in capital letter but werent and so made the whole post unreadable

 

[tim290280]

how exactly can you conduct research to see if higher reps cuts you up more?
when they say getting cut up, what exactly do they mean? Bringing out the definition i would think.

Ahh the wonders of research. When you understand the science of physiology you understand just how stupid "cutting up with higher reps" is. There are some great articles posted here that discuss fibre types and threshold recruitment in layman terms. Have a read you'll see what we are on about. :gaysign:

i remember milos chatting about getting cut up or rather bringing out the definition with higher reps or something and even though you may not like him, he has knows what he is doing.

Milos has been successful in spite of himself. Having said that he is one of the few pros I have heard use the correct description of the deltoids (medial ).

Let me guess... you didnt understand what i said... my i`s were supposed to be in capital letter but werent and so made the whole post unreadable

You have once again proved that you are capable of better posts than the majority of your posts. Keep trying to make sense and people will get off your case about it.

 

[Big04pimpin]

The main reason behind "higher reps cut you up" is that when you are cutting like the pro's do, most can't do the same weight, also if they tried, the injuries that they would sustain would be extreme. Muscle and tendon tears left and right. It all probably started with someone cutting and needed an excuse to cut back on heavy weights.

 

[tim290280]

The main reason behind "higher reps cut you up" is that when you are cutting like the pro's do, most can't do the same weight, also if they tried, the injuries that they would sustain would be extreme. Muscle and tendon tears left and right. It all probably started with someone cutting and needed an excuse to cut back on heavy weights.

Bingo.

Myths start somehow

 

[jwill0214]

Why would it?

The EPOC from weightlifting is far higher than from cardio.

The actual work performed in any session can be far higher with heavier weight (although not necessarily). You also tend to recruit and fatigue bigger proportions of the muscles using heavier weights.

Heavier weights encourages increased strength and muscle growth. Muscles require more energy to maintain so for the same nutrition level you have to be leaner (all other things being equal).

Do you actually think that the difference of 5-10 reps per set in a 1 hour workout is actually going to make any difference to your fat burning over the other 23hrs? The actual difference in work is very small. Now compare lifting weights to cardio and you'll notice a difference.

Thank for the information. You do know your stuff. Rep


EDIT: Well I tried to rep you but I have to spread the love

 

[Adam23]

Levrone Transformation # 2 - Work Out in the Park - LevroneReport.com

Levrone Transformation #2-• Park Workout
August 4th, 2009

We’ve got hundreds of signups on the forum. Still on the to do list
is to break it up into sections and get on there daily to answer
questions in a more efficient way than the comment threads. Sign
up now and it’ll be up to speed before you know it.

The Levrone Insider Newsletter goes out TODAY. It contains my
approach to nutrition during the MASS Transformation. It’s a
simple, true rundown of the guidelines I followed and some thoughts
about nutrition in general. I hope you find it useful.

I’m zigzagging around the country this week. The good news is the
blog can be handled remotely. The bad news is that travel takes
time and energy. I’m glad I had time to quickly get this park video
up and I’ll do my best to check in every day and post whatever
workouts I can manage on the go. It might get pretty creative. Out.

To Michael R, I hear you about wanting to join me on that run, that’s
the whole point of this blog – strength in numbers. Seminar or training
camp is in the future. But for now, if the blog can simulate a sense of partnership and accountability and give both of us incentive to push through, then it’s a success. Put in a good workout and know that
I’m right there with you, bro. I know you guys have been more
consistent and tenacious in your workouts as a result of this blog
and I’m impressed by your commitment. Keep it up. Kevin, out.

 

[jwill0214]

He didn't seem to be running to quick.. He defiantly likes to switch his workouts up and try different things. I don't know how he was working out in pants during a hot summer day like that.

 

[nigster]

He didn't seem to be running to quick..

What would be the point to run faster? Just wondering...

I think that speed is quite enough for his needs at the moment.

 

[jwill0214]

There is no point, but I heard that back in the day he used to brag about how fast he was.

 

[Bulkboy]

i like it. like how he does new things, and arent afraid to leave the gym once in awhile and do other stuff. the pullup has no equivalent anyway. greatest upper back exercise there is.

 

[Natzo]

Nutritional Approach: 8-Week MASS Transformation

The objective of this first issue of The Levrone Insider is to wrap up the nutritional approach for the first MASS transformation.

I say "approach," because I'm not giving a detailed plan at this time. There are thousands of diet plans online. My approach is simple and it works for me. The Levrone Guidelines are a collection of time-tested boundaries and requirements combined with the most important key ingredient: ruthless consistency.

My philosophy on diet is similar to my philosophy of training. Simple, direct, no-nonsense. Or as one of you said, "shut up and lift." I'm not going to indulge in over-analysis. I don't walk around with a food scale. If there is a profound secret in my nutrition, it's consistency.

For insiders only. Please keep this email private, and in return I will keep it free. Don't share it or post it on forums. If people want to see it, they can sign up for it like you did.
***
Basic Nutritional Guidelines For Growth

• Consume no less then 300 grams of protein a day
• Keep fat and carb intake low

Pretty simple, huh?
***

Pack in the protein.
Sample Meal

Breakfast – Big bowl of oat meal, mix in whey protein. The oatmeal provides energy, cuts appetite.

Lunch – A pile of sliced turkey breast. Vegetable salad. Ground beef with tofu mixed in.

Snack – Organic fruit & nut mix

Snack – Can of tuna with 3-4 crackers

Snack – Two plums

Dinner – A mountain of lean chicken, vegetables, rice or whole wheat pasta

Late snack – Whey protein shake or bar
***
Further Explanation

How big is a "pile," or a "mountain?" As big as it needs to be to complete the 300 gram requirement. It's lean protein, so eat till you're satiated. If you're working out and burning calories you should have no trouble downing enough protein to support muscle growth, especially if you're using whey protein.

How low is "low fat" and "low carbs?" Look at my sample meal. There's a little fat in the nuts and ground beef. A little carbs in the oatmeal, rice and fruit – enough to keep me from fainting from low blood sugar. Don't eat pizza, fries, nachos, etc. Stay away from bread, potatoes, sweets and sugary drinks as much as possible. Avoiding that stuff is obvious, right? Then why are you eating it? Adopt ruthless consistency.

Dealing with hunger pangs might be a problem for some of you. Especially if you crave carbs. When I start to think about the wrong food at the wrong time, it helps to get busy doing something that takes my mind off food. I'll work out a song on the guitar or play with my son Gabe, and time flies by till the next meal. Serves the dual purpose of not eating AND being productive at the same time.

Sometimes one glass of fine wine takes my mind off food. Don't try this if you're under age and have any health problems or medications that prevent you from drinking safely. Check with your doctor.

Also, FUZE Slenderizer drinks seem to take the edge of hunger. It's subtle, maybe a little psychological, but there's Super Citromax in there, a mild appetite suppressant. It's a low carb drink, low calorie, has chromium and L-Carnitine, tastes good, so why not?
***

Drinking raw egg and raw cheese with the Finger Man.
Supplements
Levrone Formula

Mid-way through my transformation I started experimenting with a custom arginine blend with a trusted expert. I'm skeptical of hyped-up products with fancy colorful labels put out by big companies. That stuff might be OK for some kid, but given my past – working with the greatest nutritional scientists in the world customizing my stack and nutrition – I felt weird buying some miracle powder off the shelf with goofy pictures and words on it. Ain't happening.

However, I know there's something to NO in terms of getting a pump for your workout. Over several weeks I played with the ingredients, to refine the effect, sort of like messing with the eq on a stereo. I used quality ingredients, stayed away from caffeine, and hit on something that created a fantastic feeling and turned me into a monster for a few hours.

I sampled a few other leading NO products, just to see if there was anything special about mine. There is. I'm not mentioning this as a hard-sell, but in the interest of full disclosure about my nutrition. It's not even available as of the sending of this newsletter. Try an arginine-based product if your doctor says it's okay. When mine's ready, you might want to try mine.
YOR Health

On days I didn't feel like shoveling down vegetables either from being in a hurry or just full from all that protein, I relied on YOR Health SuperGreens. I don't want to worry about free radicals and vitamin deficiency when I'm on a high-protein diet. I just want a quick insurance policy that I'm getting everything I need, and I want it to taste decent.

I liked SuperGreens a lot, so I tried other YOR Health products out of curiosity. YOR Repair, YOR Essential Vitamin, YOR Probiotic, YOR 1,2,3,4 - Digestive Enzymes.

I was in a lot of pain at times, coming back from the big layoff. YOR Repair seemed to help me through some rough spots.

YOR Health seems to have some nice products, you might want to look into them. If you know of other quality products out there, let me know.
365 Whey Protein Powder.

I picked this up at Whole Foods. Seems like a quality product. Natural flavor, sweetened with stevia, which is natural and has little-to-no net effect in terms of carbs. Mixes easily. Has free-form branch chain aminos and free form l-glutamine. The can is narrow, when the product gets low it's hard to get my hand all the way in with the scooper. Some of you bigger guys might need to enlist the help of the woman in your life for this, but it's worth it.
Finger Man

I tried some raw food and liked the way I felt. It didn't stick but I may revisit it – it's hanging out in the back of my mind. Raw egg mixed with raw cheese, mung, seaweed and dried beans. I had fun being exposed to the strange and compelling world of the Finger Man. Give him a shout out on his blog.
***
Ruthless Consistency

Above all, what matters most is RUTHLESS CONSISTENCY in keeping within the basic guidelines. My nutritional plans have to breathe. My approach was instinctive and flexible, and it worked. If you have specific questions about timing, or different kinds of protein, etc., ask away. But don't let the endless pursuit for the latest diet tip distract you from the power and magic that comes from bold simplicity and basics.

Just like training, you need to utilize calm power, slow down, breathe, visualize – and you will have more will power than ever, and you'll stick to the guidelines with ruthless consistency.

Stay within these guidelines and you will get results. The patterns will become ingrained and much easier to maintain as your body adapts. You can customize a plan that expresses your own unique tastes and needs – as long as you stay within the guidelines.

The nutrition for the DEFINITION TRANSFORMATION has different guidelines. Stay tuned for the next issue of Levrone Insider, for that.

– Kevin

 

[Natzo]

^^

who's your friend?

 

[Hypocrisy86]

interesting, no less than 300 grams of protein.. makes sense to me
that looks like a nice park too, i dont see those ab boards/chest boards anywhere near here though..
thanks for the updates man

 

[Adam23]

thanks for the updates man

you welcome bro

thanks for posting kevin's "nutritional approach" Natzo

 

[dilatedmuscle]

i like it. like how he does new things, and arent afraid to leave the gym once in awhile and do other stuff. the pullup has no equivalent anyway. greatest upper back exercise there is.

When i do pullups i feel it throughout every part of my lats depending on what part of the motion i am in. Not only is it one of the best upper back exercizes, it is the best width exercize.... I just recently started doing them again and when i get in a few good sets, i dont even do pull downs because the pullups are so stimulating and far superior. i then just move on to bent over rows since i need more upper back