Reddit reviews The Greyskull LP: Second Edition

> I started Phraktures Greyskull in November.

*cringe* Greyskull is a program written by John Sheaffer. Tis not mine, I just made some variations on it (and variations are built in to the program itself)

PS congrats

Here's the book.

Here's the strenghtcalc progression table.

Here's a good overview.

Greyskull LP comes to mind. There's also a book. Check out the FAQ for diet info.

Wow, you have done a fantastic job so far! Your progress is really inspiring and you have accomplished something that a lot of people never manage to do. Congrats and keep up the great work.

When you first begin strength training, you may be able to build a little muscle while you continue to cut (although it will taper and eventually stall as you continue to lose weight). You should also be able to gain a good amount of strength just by virtue of practicing big lifts, learning to use your body's leverages to your advantage, improved neural efficiency, etc. Getting stronger isn't just about getting big muscles: it's a skill.

My recommendation would be to try something like SS, SL, or Greyskull LP. Regardless of what you do, I also highly recommend going online and actually BUYING SS: http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738. A lot of people just use the Wiki but, honestly, the Starting Strength book is a really easy to read and information-dense introduction to barbell training and it will explain most of what you need to know for your first several months of training and beyond (it covers technique, basic beginner programming/how strength adaptations work, accessories/how to use them and incorporate them into a routine, and much more). Also, if you do Greyskull, there is also a book for that program as well: http://www.amazon.com/Greyskull-LP-Second-John-Sheaffer/dp/0615635571/ref=sr_1_1?s=books&ie=UTF8&qid=1407938754&sr=1-1&keywords=greyskull

Whatever you do, I cannot stress enough: GET THE BOOKS AND READ THEM. Knowledge is power and it will make you a lot more confident about what you are doing when you have something to reference. Reading Starting Strength was one of the most important early steps I ever took to jump start my strength training. I can't stress enough how helpful it was to getting me stronger and staying relatively injury free.

Good luck!

As far as improving your pull-ups and dips, you should consider doing negatives (starting at the top, and lowering your body as slowly as possible) to help build up your strength.

http://www.50pullups.com/ <-- a great program specifically for pullups.

There are also a lot of great beginner's strength programs that will meet your goals.

Phrak's Greyskull Linear Progression which is based on Johnny Pain's GSLP might be a good program for your goals as it focuses more on upper body strength than ICF, SL, or SS (which are all squat-centric programs) .

Yass

Came here to suggest the Greyskull LP book. The fact that GSLP is your program of choice makes it even more of a good idea too. It's a great book, and I particularly really found his form cues incredibly helpful since they give you one or two key things to focus on that make a huge difference in form.

On top of that, you get to understand the routine you're doing a lot better, get ideas for variations/changes to make down the line, and you get additional suggests like frequency work etc.

It's a really good book: https://www.amazon.com/Greyskull-LP-Second-John-Sheaffer/dp/0615635571

You're not going to build significant muscle in one month nor will you be able to lose significant amount of fat. You also can't "spot remove" fat short of liposuction. That said, something is better than nothing, and this could be the start of a new routine.

Physique: pick a good lifting program and do it. Greyskull is a good place to start.

Lose fat: Gotta control that diet. Use a calorie calc to get you BMR, and then eat at a deficit. Lifting and eating a deficit will mean you need to eat a high protein diet. Use a macro calculator to help you decide on that.

Overall appearance: Clean your face with a facial cleaner, use a chemical exfoliant, and a face lotion r/skincareaddiction has recommendations. Drink a lot of water. Get a lot of sleep. Avoid booze and high sodium. Pay extra for a good haircut (or keep it shaved/clipped if you're thin on top like me). Wear clothes that fit, see r/malefashionadvice. Use a dandruff shampoo.