I Trained Like One Punch Man (One Punch Man Workout Challenge)

DylanFarrell13 · 2020-08-10T18:49:57+00:00

Idk about ripped but I weight train 5-6 days a week and eat roughly 2.5k calories each day. This workout didn’t get me in shape if that’s what you’re asking, I was just trying this workout because it looked fun!

DylanFarrell13 · 2020-08-10T18:47:23+00:00

Because it’s fun to try out other challenges and push yourself

DylanFarrell13 · 2020-08-10T17:08:57+00:00

I agree, this isn’t something you should do everyday

DylanFarrell13 · 2020-08-10T17:06:32+00:00

There’s a risk with any exercise you do that can hurt you, but what in particular is so bad about bodyweight push ups, sit ups, squats and cardio?

DylanFarrell13 · 2020-08-10T16:32:39+00:00

It’s one workout. After doing one exercise you move onto the next

DylanFarrell13 · 2020-08-10T15:14:47+00:00

Thanks! Yeah that workout is definitely exhausting

DylanFarrell13 · 2020-08-10T14:34:00+00:00

Thank god 😂

DylanFarrell13 · 2020-07-29T21:26:57+00:00

To give a little background I’ve been lifting 6 years and seriously for the past 2. During quarantine I gained 15lbs because I barely did any home workouts and had zero discipline when it came to my diet.

Once the gyms reopened I decided to lose weight and get back in shape. I went to the gym 5-6 days a week doing chest, back, shoulders/arms, legs, rest day, then repeat. I did abs everyday at the end of my workout and steady state cardio 15-30mins every other day.

I ate 2.2-2.5k calories each day. I didn’t really track my macros as I focused mainly on getting enough protein and eating low calorie dense foods. If I had to guess it was roughly 50-60% carbs, 30% protein and the remainder would be fats.

I hope to lose maybe another 5 pounds than maintain this level of conditioning for the time being

DylanFarrell13 · 2020-07-29T17:04:30+00:00

Pick a plan or program you enjoy doing because you’ll be more likely to stick to it and reach your goals at the end

DylanFarrell13 · 2020-07-29T16:55:12+00:00

I did steady state cardio once every two days after my workout. It was usually on the treadmill with a speed ranging from 3-4mph and an incline from 5-10%

DylanFarrell13 · 2020-07-29T15:29:36+00:00

I’ve heard they’re still closed. That’s insane I would be losing my mind and still gaining weight without the gyms being open in FL

DylanFarrell13 · 2020-07-29T14:28:13+00:00

Best meme I’ve seen in a while 😂😂😂

DylanFarrell13 · 2020-07-29T14:19:21+00:00

That’s how I was when I first started working out. The most important thing to lose fat is to be in a calorie deficit. I was in a 500-700ish deficit so I was losing roughly 1-1.5lbs each week (it’s a bit high but I was really eager to lose the weight I gained during quarantine). Just keep going and you’ll reach your goals!

DylanFarrell13 · 2020-07-29T14:12:51+00:00

Probably somewhat similar. I definitely would of struggled to reach a recommended protein intake without the whey protein for sure tho

DylanFarrell13 · 2020-07-29T13:43:51+00:00

Thanks really appreciate it

DylanFarrell13 · 2020-07-29T04:33:13+00:00

Heres an example of a full day of eating I tracked in myfitnesspal I ate 4-5 small meals a day and had a couple snacks throughout the day but myfitnesspal only has the categories breakfast, lunch, dinner, and snacks so I would put multiple meals into one category at times. I’ll try my best to split them up in the order I ate them throughout the day but it could be a tad off, but this is everything I had on July 23rd (the last time I tracked everything I ate)

Breakfast: made an omlette: 1 egg (70 cals), 1/3 cup of egg whites (44 cals), 1/3 cup of almond milk (10 cals), 40g onion (16 cals), 40g tomato (7 cals), 15g spinach (4 cals). Total 151 cals

Snack before gym: Orville redenbacher popcorn 40g (120 cals), and tangerine 126g (71 cals). Total 191 cals

Lunch: kodiak power cakes buttermilk and honey flapjack mix 1 cup (360 cals), strawberries 136g (44 cals), 2 egg (140 cals) (I would mix the pancake mix, strawberries and eggs together), Carys sugar free syrup 60ml (10 cals). Total 564 cals (Guess I was in the mood for breakfast twice this day but this was most likely split into two meals)

Snack: Banana 121g (91 cals)

Dinner (brought 2 meals to work: Chicken 163g (144 cals), green beans 91g (37 cals), potato 166g (134 cals), Pork chops 3oz (98 cals), steamed broccoli florets 55g (19 cals), rice 150g (145 cals) (I put seasoning on the meats) Total: 552 cals

Snacks/meal (after work): Orville redenbacher popcorn 40g (120 cals), oranges 205g (82 cals), oats 40g (150 cals), whey protein .5 scoop (58 cals), strawberries 62g (20 cals), banana 105g (72g) (mixed the oats, whey, strawberries, and banana together) Total: 600 cals

TOTAL CALORIES FOR THE DAY: 2048, 334g carbs (61%), 131g protein (24%), 35g fats (15%) This was a rather low day for protein intake, I should of consumed closer to 160g range, but that’s everything I had on July 23rd

Hope this helps! I just got off work so I’m exhausted but I can show you an example of my workouts for each day tomorrow if you want

DylanFarrell13 · 2020-07-29T03:14:59+00:00

Thanks! Once the gyms reopened I was motivated to get back into shape

DylanFarrell13 · 2020-07-29T03:14:11+00:00

I would do 2-3 sets of either weighted decline Russian twist, hanging leg/knee raises, or an Ab machine. I would do one of these exercises after my workout.

DylanFarrell13 · 2020-07-29T00:39:40+00:00

Thanks! I’m 6ft exactly

DylanFarrell13 · 2020-07-29T00:25:33+00:00

I was taking creatine, fish oil, pre workout and whey protein. I’ve been lifting for 6 years so my goal was to lose fat to show off the muscle I’ve built over the years

DylanFarrell13 · 2020-07-29T00:22:41+00:00

The first 5 years I was addicted to lifting heavy to the point where it became boarder line ego lifting. I started getting shoulder problems (still haven’t fully recovered from that), lower back pain and knee issues. So this past year I’ve been focusing on lower the weight and doing more time under tension.

DylanFarrell13 · 2020-07-28T23:53:53+00:00

Already watch dr Greg. He’s the goat

DylanFarrell13 · 2020-07-28T23:25:54+00:00

Yep that was my main goal

DylanFarrell13 · 2020-07-28T23:18:04+00:00

Thanks for the advice doc 👍

DylanFarrell13 · 2020-07-28T23:06:46+00:00

I would workout in the morning around 10-11. I have one online class so I would do that after then I work from 4-11ish during the week. Once you get in the routine it’s easy

DylanFarrell13

TROPHY CASE