The plan has been formulated, and the next step is the boring process of execution.
The schedule is the same every day, the same meal arrangements, and the powerlifting training in the gym where you grit your teeth and put on a pain mask.
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July 8th.
Bu Liuxing's fitness coach bravely returned to the mansion and helped Mr. Jiang Xueming complete the physical data test.
This fitness coach has a great background. He is a regular at the IFBB World Men's Bodybuilding Championships. He once arm-wrestled with the governor and lifted iron together. He has two nutritionist certificates with different standards and applied in different competition formats. Not only can he tell
No matter how students practice, nutritious meals can also be formulated according to the students' physical constitution.
Surprisingly, this coach is not as hardworking as the previous two professional teachers.
There is no need to have direct physical contact with Mr. Xueming. Most of them teach students how to protect themselves when using equipment and strength training.
The whole process is very relaxed and enjoyable, just teach by mouth.
But what surprised the coach was that this young man Jiang Xueming's learning ability was astonishing.
It’s not a matter of language communication, it’s just the most basic thing——
——It is said that during the training process, this young man showed a terrifying comprehensive ability of understanding, analysis, and learning.
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To explain this matter in detail, we must start from entering the gym.
When Coach Zhou and Jiang Xueming started taking the physical test, they could feel that the entire procedure was extremely smooth.
Take off your clothes and put on quick-drying sportswear.
Measure water body weight, body fat, height, heart rate and blood pressure for the first time.
There was not a single word of idle chatter in the whole process.
When Mr. Xueming was lying on the body fat test machine equipped with twenty electrodes, Coach Zhou was also ready to carefully remind the student to place the key limbs at the corresponding electrode positions.
The coach just talked and pushed his hands and legs a few times.
But Jiang Xueming's body seemed to be like a gear with a complicated structure, slowly squirming on the machine. He stopped when he heard the beep that the electrodes returned to normal, and his whole body slowly returned to its original position.
I have to say that the feeling is very weird, but very refreshing, as good as popping a plastic bubble. A steel ball sinks into an equilateral-sized round hole, and finally merges neatly into other steel balls to become a complete circle.
Shape, it feels so good to die from obsessive-compulsive disorder.
In the past, when Coach Zhou paid money to check up on some new athletes who were concerned about body fat, he didn't feel so happy.
He has to remind them repeatedly to carefully check the limb positions of these newcomers, especially Bu Lixing.
When this young man was lying on the testing equipment, he was like a wild monkey, as if he was taming his limbs.
After measuring the body's normal data, Mr. Xueming's dehydrated height, weight, body fat and other data were also measured after going through the dehydration process in the sauna and salt bath.
When Coach Zhou sent Xueming through the second test process, he no longer needed to speak. He did not need to give any prompts or correct Xueming's posture.
The whole process was extremely comfortable. This was the most comfortable experience he had ever had as a coach.
Let’s talk about the test results——
——Jiang Xueming’s physical data are very different from ordinary people.
The body fat rate of the body is only 12%.
There is no edema and blood pressure is normal.
His heart rate was very stable, and the two tests showed the same result. After coming out of the sauna, the high-temperature steam did not change the pumping frequency of his heart.
The net height is 171 centimeters, and the net weight after dehydration is 63 kilograms.
However, he looks very thin, not skinny at all, but there is an unnatural slight depression in his lower abdomen. The outline of his ribs can be vaguely seen at the lower end of his chest. There is not much meat from his shoulders to his collarbone, and his trapezius muscles are almost non-existent.
This is not in line with common sense - Coach Zhou pondered over the test results, wondering where Jiang Xueming's weight came from.
Finally, the answer was obtained in the column of skeletal muscle content.
Mr. Jiang Xueming's skeletal muscle content is 51% - much higher than the normal standard.
Generally, only overweight men will have high skeletal muscle content. With natural exercise of body fat, the skeletal muscle content will remain at around 35-45%.
We often see in our lives that two people are obviously about the same height and weight, but their body fat and body shape are very different. This is the difference in skeletal muscle content and hormone levels.
Someone with Xueming's height and wingspan should never have so much skeletal muscle.
The coach was curious and couldn't help asking questions.
"Mr. Xueming, did you often carry heavy objects in the past? This physical data is very similar to that of a worker on a construction site. He carries bricks every day, but his intake of high-quality protein and fat is not enough, so he does not gain weight at all."
"Yes." Jiang Xueming recounted his working experience in the past four years: "I work in a braised food shop. I have to help carry frozen products in the freezer when I go to work in the morning. Large trucks are not allowed in the subway station. I can't sort goods in the kitchen.
It takes a long time and must be done very quickly, otherwise we will not be able to catch up with the peak customer flow of the morning market."
The coach showed a relieved expression: "What about your daily diet..."
"It's rare to have lunch, basically two meals a day." Jiang Xueming recalled: "I eat one meal in the morning, and the passenger flow is at the peak at noon. I can't stop and don't have time to have lunch. I go back at ten o'clock in the evening to make the second meal and eat
You have to go to bed as soon as you’re done.”
The coach then asked: "How long have you been doing this?"
Xueming: "Four years and three months."
Coach: "Then your sleep quality must be very good."
"I don't know about this, but I have never had a dream, except a while ago..." Jiang Xueming recalled that he couldn't sleep at night when Bai Lu was sick, and the dream about Fangfeng Village - that was his dream these days.
Some of the most uncomfortable nights of the year.
"If your sleep quality is not good..." the coach speculated: "your body's hormone levels simply cannot last this long."
Jiang Xueming asked anxiously: "Am I considered healthy?"
Coach Zhou rubbed his chin and described: "It's not healthy at all. To be frightening, if you don't sleep for two days in a row, if you suffer from typhoid fever and cold, and your condition worsens, you will have to go to ICU immediately for rescue."
Jiang Xueming fell silent——
——In the two days before Brother Qi came to pick him up, he didn't sleep a wink, and his white hair grew out all of a sudden.
"Nothing!" The coach smiled heartily and patted Xueming on the shoulder: "I can make you eat well! Eat well and practice well!"
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Every day that follows.
While Jiang Xueming was awake, he was eating almost all the time. Every half hour, there were about 150 grams of food that needed to be swallowed, and the recipes were rotated every day.
The daily water intake is 3.7 liters, which helps the liver produce blood and the kidneys to detoxify.
In Coach Zhou’s opinion, Xueming is really good at eating, and she is not picky about food at all. The clean fitness meals do not contain any salad dressings or any seasoning sugar.
For example, when the coach himself is preparing for a bodybuilding competition, he will have such strict requirements on himself. He will also have one or two comfort meals a week and eat haphazardly to reward himself.
The way Xueming eats is also very strange, as if he is stuffing engineering materials into his mouth. His swallowing movements after chewing and the frequency of picking up food are also very regular and natural, as if a machine is processing parts.
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Supplements energy and protein.
When it came to the training part, Coach Zhou was even more happy.
This kid can't be described as worry-free during the equipment training process. It can only be said that the coach can be a hands-off shopkeeper.
The coach's duty this week was to observe Xueming's strength limit and muscle condition.
It is necessary to observe the student's skin color and breathing rhythm to judge whether the student can complete the training actions.
Once an abnormal situation occurs, students must be helped to stop the movement immediately, otherwise they may be injured.
Start with a small weight and work up to your maximum weight.
The three most common exercises in the gym are deadlifts, squats, and bench presses.
Coach Zhou only gave some guidance and never said any more unnecessary words.
This is where he feels incredible -
——Many students will be injured during strength training. Even veteran drivers who have been in this industry for many years will roll over and need booster belts and various protective gear to protect themselves.
When a person is working hard, it is difficult to recognize his or her physical condition.
Adrenaline can weaken a person's sense of pain, and the congestion of muscles can also paralyze the brain and limbs' judgment of their own strength.
During most of the training process, the coach stands as a bystander and knows better than the students when to stop, when to breathe, and when to exert force.
In Coach Zhou’s view——
——Jiang Xueming’s strength talent is no different from ordinary people. There are many naturally strong people who also like to keep fit and can shine in powerlifting.
But this little guy Jiang Xueming seems to know his body very well.
No matter when he was warming up with a calm face, or when he was lifting with a red face and a ferocious expression, his breathing rhythm and muscle condition were maintained very well.
Heart rate 105-125 per minute.
Blood pressure never exceeds the limit following exercise frequency.
Muscle tension and relaxation, exercise breakdown and sleep repair cycle.
He made no mistakes, suffered no injuries, had no joint inflammation, and made no misjudgments.
During every physical examination, his condition was so good that it was scary.
The pumping of blood is involved with the large blood vessels in the neck and thighs, affecting the color of the skin. All of this is so normal.
Normally, Coach Zhou felt that the person moving back and forth on the fitness equipment didn't look like a human being at all.
During the first week when Jiang Xueming started working out, during this novice welfare period, the human body was extremely sensitive to various types of exercise stimulation, and it was also the best time to grow muscles.
The coach can pat his chest and say.
This little guy is getting stronger in a way that is visible to the naked eye. His training method is so "correct".
——His sleep time and sleep quality are too correct.
——The energy conversion rate of his digestive system is too correct.
——His exercise time, rest between sets, and the feeling of activating the body to exert force are all too correct.
Every day is a new mental outlook. Every day when you measure cold data like arm circumference, leg circumference, hip circumference and shoulder width, you can see real growth.
On the third day, the coach is drained and has nothing left to teach.
In four months - this little guy will have a very healthy body.
In another year and a half, it depends on the muscle talent and hormone levels to determine whether Jiang Xueming can become a strong man like Ah Xing.
If Xueming doesn't plan to participate in a professional bodybuilding competition, Coach Zhou really doesn't have any knowledge that he can teach Xueming at this stage.
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a.
The coach's daily job became to cook for Xueming, with 24 small meals a day, which were eaten in eight or twelve hours depending on the exercise program.
His mind changed from instructing students to cook meat to instructing kitchen aunts to prepare dishes.
Just at this time--
——The coach also discovered that besides the gym, Xueming began to use his newly strengthened body to torment the other two teachers.
Coach Zhou doesn't know much about shooting and boxing. But he knows that these are strenuous aerobic exercises that may affect the effectiveness of strength training.
However, every morning, the results of Xueming's physical test were very different from the plan, so he had to add more high-energy foods to his fitness meals to maintain Xueming's extracurricular physical consumption.
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At first, Lao Li thought that Jiang Xueming was going to the gym to exercise his strength and it would not work.
As a result, after Xueming put on a fighting vest, the explosive power brought by her waist, abdomen and thighs made her boxing speed and power completely different from before.
From the food I eat these days, the extra subcutaneous fat protects the fragile lower ribs and waist and abdomen, making the lines of the trunk more symmetrical.
These energy reserves make Xueming's ability to continue attacking more than a little stronger.
Teacher Li's main responsibility became to beat Xueming's tibia, elbows and limbs. Prolonged beating will make this little guy not afraid of pain.
But as he knocked, Teacher Li felt like a blacksmith, punching and kicking like hammer and iron.
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tenth day.
Jiang Xueming improved his score by one minute at the training range.
Teacher Liu went to the hospital to receive three bottles of glucose because he was dehydrated and incapacitated.
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The appointed time has come.
On the last day of mid-July, Jiang Xueming did not go to the training venue. Instead, he stretched his waist and basked in the sun on the terrace.
The floor-length mirror reflected his naked upper limbs. His shoulders, neck and arms were strong and strong, and his torso, waist and abdomen had smooth lines. Everywhere was covered with red scars. Those were tendons that split and grew too fast to tear the skin, which required a long period of time.
It takes time to eliminate it.
These marks are like surgical scars, and Jiang Xueming is the chief surgeon.
His hands were full of calluses, with brown mounds squeezed out by countless repeated movements of pushing, pulling, and dragging. There was a trace of resistance to pushing the barbell on his shoulders, which was also a light brown mark.
He held the pen and wrote down in his notebook.
"The feeling of exercising for the first time was amazing, and I can't forget the pain -
——The body seems to have not had time to wake up, but I am already urging it to get up. It needs some time to adapt to the irritating pain. This pain will last for several days, and then slowly subside during exercise.
Every muscle will hurt like this for a round, as if saying to me, 'My brain! What are you doing? Are you going to die? Why did you wake me up suddenly? Why do I have to suffer like this?' and so on.
It's like a wild horse, as long as I tame it, it can take me far, far away."
Turning to the next page, there were also many nodules and masses on his arms after being beaten, and the swelling was almost gone.
"The endorphins produced after exercise are like rain to my dry body, allowing me to sleep very peacefully. I'm a little obsessed, but I can't be immersed in this pleasure - it's time to go."
He put on a thin white shirt, only to realize that the clothes were already a bit ill-fitting. There were no other sizes of clothes in the wardrobe, so he had to make do with what he wore.
In front of the sink in the bathroom, he shaved off his excessively long beard - Xueming had not shaved in the past ten days.
Exercise increases the body's testosterone levels and metabolism, and the beard grows so fast that there is no time to take care of it.
Putting on his shoes and pants, he felt everything was fine.
It's as good as the scorching sun in mid-July.
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Xiao Qi has not seen Xueming for more than ten days.
Every day Xueming wakes up earlier than a chicken, goes to bed later than a dog, and eats, drinks, and poops in the training hall.
Xiaoqi wanted to visit, but there was no chance to have a good time.
Her daily job is to protect Bai Lu from going to and from school.
In the morning, she had just finished brushing her teeth and was about to go to the restaurant to get some French fries when she saw a real man working in the kitchen.
She wasn't sure who it was-
——Because that figure from the back looks very familiar, much like Xueming.
But Mr. Xueming definitely doesn’t have that kind of backbone——
——Like an inverted triangle, the ridge of the back is ready to be exposed even if a white shirt cannot cover it.
"Are there guests?" Xiao Qi asked Bai Lu casually: "Sister-in-law? Who is that guy in the kitchen?"
Bai Lu didn't even raise his head, just finishing his homework: "It's my brother."
Xiaoqi: "Your brother?"
"Be careful what you say." Bai Lu kindly reminded: "If you pronounce the word just now on the streets of America, you will be shot."
"Hey! What's going on..." Xiao Qi waved her hand to get rid of the chill in Bai Lu's homophonic joke, and ran to the kitchen to say hello to Xueming.
"Have you figured it out? Jiang Xueming? Let me hug you!~"
Xueming happened to turn around, carrying breakfast, and bumped into Brother Qi face to face.
The beef cubes with smooth eggs on the dinner plate are cooked just right and are still sizzling. The olive oil bounces on the white plate and splashes on the strong chest from time to time.
Brother Qi was stunned at the time and didn't dare to do anything for fear of knocking over the plate.
She raised her head to look carefully again, and after a few glances at the translucent shirt, she saw two collar buttons that stretched out her chest muscles. The mermaid line under the waist of the shirt was faintly visible.
"Hiss..." She took a breath.
Xueming smiled and handed the plate over: "Brother Qi, I asked you and Sansan about opening a shop before, but I haven't thanked you properly yet. I learned this dish in the hotel, after you fell asleep that night."
After that, he licked his fingers clean again and explained sheepishly: "I have become stronger, and the method of holding a spoon before was not very effective, so my hands were covered with sauce, which made you laugh."
"Oh..." Xiao Qi's brain shut down and he took the plate, his eyes locked on Xueming's fingers.
Jiang Xueming reminded: "You go to the restaurant to rest first, I have to make a plate for Sansan."
Xiao Qihe's whole body felt numb as if he had touched a switch.
I lost my soul along the way and my eyes were straight.
Jiang Xueming pressed Brother Qi's shoulder with his clean hand and pushed him out of the kitchen like a wheelchair.
Xiao Qi sat back at the dining table and shook her head, her eyes widened with a strange expression.
"What kind of evil spell is this? What kind of charming demon man..."