** The ASK GB ANYTHING thread (diet/nutrition related) **

[JimmySidewalk]

What's the goal??? 2 completely different macro splits. I can tell you that the 2nd one is really bad - 15g of fat? Not nearly enough in any diet.

Well the second one is the one i currently use actually.. I'm doing well strength increased alot on it but i am looking for improvements. Its kind of funny because my strenght and gains come in bursts. Its like i stay the same no matter what i do, and then all of a sudden boom, i'm amased by the strenght increase and gains i get, diet beeing pretty much the same.

Anyways, i am looking for a lean bulk, but when i say lean i really mean lean. I dont want to cover up. Really didnt know what to do(cut or bulk) so i thought i would go for a very lean bulk right now, i'm not looking to get kilos in, but to get quality muscle while staying lean. I'll keep this up until the end of april beginning of may and then start to cut.

What would your aproach be for the lean bulk and also the cut ? I'm at 200 pounds 5'11 with about 13-14% bf

The reason my bell rang was because i was watching this video of ric drasin talking about the '70s BB diet. He said they kept fairly lean year round with high protein low carbs and moderate-high fat. This way when they would cut for a show they wouldnt do cardio almost at all, maybe some running but not too much, and they worked it out by tweaking the diet.
I am not looking for keto diet though, dont think it would suit me.

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[--->>405<<---]

Yeh it does make sense.. Assuming u have:
1 high carb
3 moderate
3 zero (except veggies)

Im wondering how this would look macro-wise and workout-wise where it relates to myself..

Does itnmatter whether i do:

Sun: high
Mon: zero
Tue: zero
Wed: zero
Thu: mod
Fri: mod
Sat: mod

Versus

Sun: high
Mon: mod
Tue: mod
Wed: mod
Thu: zero
Fri: zero
Sat: zero

??

[gbrice75]

Does itnmatter whether i do:

Sun: high
Mon: zero
Tue: zero
Wed: zero
Thu: mod
Fri: mod
Sat: mod

Versus

Sun: high
Mon: mod
Tue: mod
Wed: mod
Thu: zero
Fri: zero
Sat: zero

??

Definitely, it makes a world of difference. The point of the high carb day is to refeed/restore depleted glycogen stores. You wouldn't follow that by zero carb days - you'd follow it by your heavy workout days, for which you'd want to keep glycogen stores topped off, hence the moderate days. Then deplete, and repeat. (I know that sounds corny and I wasn't trying to be cute lol)

So the 2nd example is the way to go.

[--->>405<<---]

Thx for responding on a sunday in my thread ive been posting about feeling stagnated.. It may just be in my head but after 5 months of the same routine im thinkn a change (esp to the carb cycle) for where i am in my progress is the way to go.. Itll re-challenge me and break up my routine.. Seems like the rite move?? Ive been going bak and forth but i wanna get in high gear.. Not be on cruise control.. Heres wat i came up with.. For the sake of space and not taking this thread over ill just post figures i came up with and u telk me wat u think if u dont mind

187lbs 11%bf ( calipers put me at 8.65% but for sake of argument about accuracy i figd 11 % would allow for error)

Bmr: 2000
Tdee: 3100

Sun: high (off) 2600cals/290p/250c/49f
Mon: mod (chest) 2200cals/290p/150c/49f
Tue: mod (back) 2200cals/290p/150c/49f
Wed: mod (legs) 2200cals/290p/150c/49f
Thu: zero (cardio) 1760cals/290p/40c(veg)/49f
Fri: zero (shoulders,arms) 1760cals/290p/40c(veg)/49f
Sat: zero (cardio) 1760cals/290p/40c(veg)/40f

Tryin to get as lean as possible.. Have 68days til cruise.. Ill also be doing fasted am cardio mon thru sat.. Possible intervAls fasted on moderate days and steady state on zero days.. Will take 10g bcaas prior to all cardio and figd id add 10g bcaas post cardio on zero days as well as another 10g bcaas in the middle of the afternoon on zero days..

So this will basically be a 10week cut revamp...

All cardio will be 45 mins.. Intervals for 30 mins and 10 mins moderate after plus warmup and cooldown.. Also on my first zero carb day do u think itd be beneficial to do an interval in the am and then another cardio session at nite to try and further get rid of Glycogen stores??

Thx bro

P.S. Let me know if u think my high carb day numbers look high enuff .. This keeps me at 700g carbs for the week (except zero carb veggies days puts me over a little) which is where im at currently..

[--->>405<<---]

Hey GB when u can pls chk out my thread.. Complete carb cycle is posted thx

[--->>405<<---]

GB My wife (who just startd a diet) wants to know if she can have blk beans and kidney beans for carb sources?

[Twin]

Is whole milk a decent fat source? (like 3 cups of whole milk a day) (i get 75G fat total(from almonds, meats, olive oil) , but im curious if whole milk fats are any good or if i should just replace them with almonds, but i already eat alot of almonds a day. so id like to mix it up and have whole milk contribute to my daily fat intake.. if its beneficial)

[gbrice75]

Well the second one is the one i currently use actually.. I'm doing well strength increased alot on it but i am looking for improvements. Its kind of funny because my strenght and gains come in bursts. Its like i stay the same no matter what i do, and then all of a sudden boom, i'm amased by the strenght increase and gains i get, diet beeing pretty much the same.

I've said this before, maybe in this thread, but strength gains and/or muscle growth are not linear; as you're experiencing, you can be stagnant for X amount of time and suddenly have a growth spurt with little to no change in diet or training regimen.

Anyways, i am looking for a lean bulk, but when i say lean i really mean lean. I dont want to cover up. Really didnt know what to do(cut or bulk) so i thought i would go for a very lean bulk right now, i'm not looking to get kilos in, but to get quality muscle while staying lean. I'll keep this up until the end of april beginning of may and then start to cut.

What would your aproach be for the lean bulk and also the cut ? I'm at 200 pounds 5'11 with about 13-14% bf

I'd have my fats higher than 15g/day no matter what I was doing, cut, bulk, or otherwise. 15g/day is way too low and you are asking for health issues. I'd bump the fats asap, significantly (45g or so)

The reason my bell rang was because i was watching this video of ric drasin talking about the '70s BB diet. He said they kept fairly lean year round with high protein low carbs and moderate-high fat.

Agreed. And what you are doing is nowhere near this ^^

This way when they would cut for a show they wouldnt do cardio almost at all, maybe some running but not too much, and they worked it out by tweaking the diet.
I am not looking for keto diet though, dont think it would suit me.

No doubt a lot of people have the ability to add lean mass with little fat gain, making the cutting process much more bearable. I'm not a fan of keto either (not to say it doesn't work; i've seen it work very well for some people, it's just not for me), but am a big fan of carb cycling. There is a lot already posted on this (see my conversation with 405) in this thread and elsewhere on the board. You should research and look into it, I believe it may be the answer you're looking for.

Thx for responding on a sunday in my thread ive been posting about feeling stagnated.. It may just be in my head but after 5 months of the same routine im thinkn a change (esp to the carb cycle) for where i am in my progress is the way to go.. Itll re-challenge me and break up my routine.. Seems like the rite move??

Definitely. You can't continue to do the same thing forever. Our bodies have an amazing ability to adapt, and eventually will. The saying goes 'if you always do what you always did, you'll always get what you always got'. Something like that. Point being - change is good. Keep pushing yourself out of your comfort zone.

Ive been going bak and forth but i wanna get in high gear.. Not be on cruise control.. Heres wat i came up with.. For the sake of space and not taking this thread over ill just post figures i came up with and u telk me wat u think if u dont mind

187lbs 11%bf ( calipers put me at 8.65% but for sake of argument about accuracy i figd 11 % would allow for error)

Bmr: 2000
Tdee: 3100

Sun: high (off) 2600cals/290p/250c/49f
Mon: mod (chest) 2200cals/290p/150c/49f
Tue: mod (back) 2200cals/290p/150c/49f
Wed: mod (legs) 2200cals/290p/150c/49f
Thu: zero (cardio) 1760cals/290p/40c(veg)/49f
Fri: zero (shoulders,arms) 1760cals/290p/40c(veg)/49f
Sat: zero (cardio) 1760cals/290p/40c(veg)/40f

Man, other than the workout split, this is frighteningly close to what I did (and will do again in a month)... you been reading up on me??!?!

This is a very good diet routine IMO and I expect that with your level of dedication (which exceeds mine by a landslide), you'll see excellent results and will catapult to the next level.

Tryin to get as lean as possible.. Have 68days til cruise.. Ill also be doing fasted am cardio mon thru sat.. Possible intervAls fasted on moderate days and steady state on zero days.. Will take 10g bcaas prior to all cardio and figd id add 10g bcaas post cardio on zero days as well as another 10g bcaas in the middle of the afternoon on zero days..

I wouldn't do the intervals fasted, BCAA's or not. The energy demand is just too high... yes we want to deplete glycogen, but intervals (assuming the intensity is high as it should be with true HIIT) just demand too much IMO. I'd stick with moderate steady state. Don't be a zombie, by all means work up a sweat, breath heavy, but don't destroy yourself with intervals. My .02

So this will basically be a 10week cut revamp...

All cardio will be 45 mins.. Intervals for 30 mins and 10 mins moderate after plus warmup and cooldown.. Also on my first zero carb day do u think itd be beneficial to do an interval in the am and then another cardio session at nite to try and further get rid of Glycogen stores??

I'll tell you what - if you want to do intervals, keep it limited to 10 mins and then follow that with 20 mins of stead state. That's what I'd do anyway. 30 mins of intervals is WAY too much, especially fasted. Personally I wouldn't even do 30 mins in the fed state, but that's just me. HIIT should be short and intense, 30 mins is too loog IMO.

Thx bro

P.S. Let me know if u think my high carb day numbers look high enuff .. This keeps me at 700g carbs for the week (except zero carb veggies days puts me over a little) which is where im at currently..

Again, VERY close to my own numbers. I know we're different and you definitely have more LBM than I do (hence a higher TDEE as well - ps, how tall are you?) - so be prepared to adjust if needed, but I think it's a good starting point for sure.

Hey GB when u can pls chk out my thread.. Complete carb cycle is posted thx

Will do bro!

GB My wife (who just startd a diet) wants to know if she can have blk beans and kidney beans for carb sources?

Absolutely. All kinds of beans and leguemes are viable carb sources, you/she doesn't have to limit it to black or kidney. White/Navy, Garbanzo (chick peas), etc. Needless to say, but stay away from the canned baked beans that are loaded with sugar.

Is whole milk a decent fat source? (like 3 cups of whole milk a day) (i get 75G fat total(from almonds, meats, olive oil) , but im curious if whole milk fats are any good or if i should just replace them with almonds, but i already eat alot of almonds a day. so id like to mix it up and have whole milk contribute to my daily fat intake.. if its beneficial)

Not really. Whole milk is high in saturated fat (which is vital in small quantities, but you should be getting enough from meats etc.) I wouldn't replace with almonds either. While nuts have a decent fat profile, fish oil is your best source IMO. Generally, with the exception of a couple tsp of PB (my sweet treat), fish oil is my only supplemented fat source.

[--->>405<<---]

Man gB the work really piles up on u bro! Thx for takn the time to answer all my questions as far as how tall i am.. 5'9" ...

[gbrice75]

Man gB the work really piles up on u bro! Thx for takn the time to answer all my questions as far as how tall i am.. 5'9" ...

It's just that I'm not able to get on here even 1/4th the time I used to.

Grr, I hate you for being 5'9 and the same weight as me (well, not currently, but a few months ago) - and leaner to boot. Funny, but I had your front double bi pic side by side with one of mine (because I like your symmetry) so I could try and pinpoint what's wrong with my physique... you are at such a genetic advantage to me... I have these long ass arms which was what stood out to me the most next to your pic. Long muscle heads = more difficult to build up. I wouldn't mind so much if I were 6'2, but i'm fvcking 5'11!!!

[--->>405<<---]

LOL.. Thx for the compliment man!! Ive dun the same thing with ur pics.. U have good definition in ur chest which is a challenge for me and u have visible abs.. Also a challenge for me and u have a nice back ..

U know after being on this site for a little while i realized ive never in my life done a bulk.. All my weight liftimg experience has been dun in a deficit.. Cuz id get fat and cut.. Get down in bf and either get lazy or get hurt and then get fat again and have to cut.. Ive cut so much it NEVER occurred to me (until i got on here) that i need to eat at a surplus to gain muscle.. I dont know where i thought the muscle was gonna come from LOL.. But i certainly didnt think itd be from additional calories! Ive always had a tendency to get fat if i stop workn out..

Im really lookn forward to getn thru this cut and maintaining for a couple months and starting a lean bulk to see how i fare... Its gonna be somethin ive never dun and itll go against wats been engrained into my psyche for years -->>>>. ( starve urself to keep from getting fat)

P.S. Do u think i should do a 3day split workout-wise so im not lifting on low carb days?

Like:
Mon: chest/bis
Tue: back/tris
Wed: legs/shoulders

And thats all the lifting i do each week? Except ab work on 2 or 3 of the other days?? Leg day i can fit in shoulders cuz i do 12 sets of squats and thats it.. I like the routine and fig since im cutting it should suffice to maintain.. I can throw in shoulder supersets.. Especially for the first 6 squat sets or so.. Im not goin real heavy (225-315lbs x 10reps) so they dont take a ton out of me.. I do all my lifting at lunch so i only have 45 mins.. Then once i get to maintenance and bulk i can change up when i have more "eligible days" due to carbs..??

[gbrice75]

LOL.. Thx for the compliment man!! Ive dun the same thing with ur pics.. U have good definition in ur chest which is a challenge for me and u have visible abs.. Also a challenge for me and u have a nice back ..

Lmao, funny!! And thanks...

U know after being on this site for a little while i realized ive never in my life done a bulk.. All my weight liftimg experience has been dun in a deficit.. Cuz id get fat and cut.. Get down in bf and either get lazy or get hurt and then get fat again and have to cut.. Ive cut so much it NEVER occurred to me (until i got on here) that i need to eat at a surplus to gain muscle.. I dont know where i thought the muscle was gonna come from LOL.. But i certainly didnt think itd be from additional calories! Ive always had a tendency to get fat if i stop workn out..

Man, this sounds so much like me it's not even funny. I started out weight training when I was fat, and remained in a deficit the entire time as well. The difference between the 2 of us is that based on your recent progress (cutting), you must've built quite a nice muscular base, even while you were training in a deficit all that time (ps - how long have you been training overall?), while I on the other hand cut, dropped to 177lbs and realized I was pretty much just skinny - not much there to work with. My problem is that I was fat for SO long, I seriously screwed up my body... insulin resistant, inefficient nutrient partitioning, you name it. Bottom line my body LOVES storing excess calories as bodyfat, and doesn't do much for building muscle - even when the environment for muscular growth is present. Kind of defies the rules, lol - lucky me!!!

Im really lookn forward to getn thru this cut and maintaining for a couple months and starting a lean bulk to see how i fare... Its gonna be somethin ive never dun and itll go against wats been engrained into my psyche for years -->>>>. ( starve urself to keep from getting fat)

Same here - except i'm still getting fat, lol! Hopefully you'll fare better than I am right now - I believe you will.

P.S. Do u think i should do a 3day split workout-wise so im not lifting on low carb days?

Like:
Mon: chest/bis
Tue: back/tris
Wed: legs/shoulders

And thats all the lifting i do each week? Except ab work on 2 or 3 of the other days?? Leg day i can fit in shoulders cuz i do 12 sets of squats and thats it.. I like the routine and fig since im cutting it should suffice to maintain.. I can throw in shoulder supersets.. Especially for the first 6 squat sets or so.. Im not goin real heavy (225-315lbs x 10reps) so they dont take a ton out of me.. I do all my lifting at lunch so i only have 45 mins.. Then once i get to maintenance and bulk i can change up when i have more "eligible days" due to carbs..??

I think you can and should lift on your non-carb days, just don't be hitting deads and squats. No problem with working shoulders, arms, even back. Lifting will help further deplete glycogen. Keep the rest periods short - you should be breathing as if you're doing cardio in between those sets.

PS - you can hit 315lbs for 10 on squat? I hate you even more!!! Oh - and how come we haven't seen your wheels?

[--->>405<<---]

My legs r ok.. Theyre startn to get a little shape to them.. 24" (not sure if thats good or bad)... I think i took a pic or 2 awhile back..

If u think i should lift on low carb days i could switch my leg day around and do:

Mon:chest (moderate)
Tue: back (moderate)
Wed:legs (moderate)
Thu: cardio/abs(low)
Fri: shoulders (low)
Sat: arms/abs (low)
Sun: off (high)

Ive never been good at knowing how to put together a Workout.. i workout intense but prob am lacking knowledge of proper structure..

Should i do 10g bcaas on low carbs days:
1.Pre am cardio
2.pre w/o
3.pwo

Basically 3x/day for those 3 days?? If not how much/often? And should i take them regardless of whether im lifting or not? Would ab work count?

[gbrice75]

Workout looks fine for a single bodypart split routine. IMO structure is overated; that's not to say it's useless, but IMO as long as the muscle group is being stimulated and then allowed enough time to repair, how can that be wrong? One inherent problem with single bodypart splits though is TOO much rest; 6 full rest days is overkill and unnecessary, unless you're really obliterating the muscle - and most people don't know that level of intensity (even if they think they do). I'm currently doing a single bodypart split for the most part, but am doing 10 sets, max 6 reps - HEAVY. Still proabably could workout again before 6 days (with the exception of legs), but allowing the week.

BCAA's always before and after fasted cardio and/or training. I wouldn't bother with BCAA's PWO if you're eating a PWO meal right away, however it definitely won't hurt (except your wallet).

[--->>405<<---]

Pwo meal on low carb days will be 2scoops whey only.. No carb.. Still dont need bcaa?

[gbrice75]

Pwo meal on low carb days will be 2scoops whey only.. No carb.. Still dont need bcaa?

How soon after the shake is your PPWO meal?

In any event, i'd personally make it 1 scoop of casein and 1 scoop of whey, preferably 2 scoops of a blend ( ON Pro Complex is my go to). I like an array of amino profiles and absorption rates.

[JimmySidewalk]

Carb cycling sounds good gb, but with my crazy schedual it would be hard to keep count each day of what day of cycle it is.
Would the diet with 300g protein 100g fat and 100g carbs morning and around training work ?
I doubt the '70s BB kept it ketosis so i guess they got in some carbs as well just enough for training and the rest of the energy came from fat.

The ric drasin guy said that fat does not get converted into fat in our body, thus is can only be used as fuel and the rest is flushed. And carbs get stored as fat and then get used. Is this true ?

[gbrice75]

Carb cycling sounds good gb, but with my crazy schedual it would be hard to keep count each day of what day of cycle it is.
Would the diet with 300g protein 100g fat and 100g carbs morning and around training work ?

Anything can 'work' if the numbers are right (total calorie wise) and you are consistent. Personally, I don't like higher fat diets, they've never done much good for me.

The ric drasin guy said that fat does not get converted into fat in our body, thus is can only be used as fuel and the rest is flushed. And carbs get stored as fat and then get used. Is this true ?

Wha-wha-WHAT???? I had to read it twice. Are you sure this is what he's saying? Can you quote the article here?

Dietary fat is the macro nutrient most likely to be stored as bodyfat! If dietary fat was used as fuel only and the rest was flushed, we'd all be walking around looking great. Yes carbs can be converted and stored as fat, but that's not as likely to happen as with dietary fat. Protein is least likely, but still possible. Bottom line is overall calories.

Carbs are stored as glycogen and then used for energy when the demand is there. Fat is also stored and used as energy, when there is no glucose present, and/or glycogen stores have been depleted.

[JimmySidewalk]

Here is the video where he talks about it, go to 3:10
http://www.youtube.com/watch?v=OO0SCHTin9Q

[Twin]

What do you think of my new workout split?

monday chest /triceps.
tuesday back/biceps.
wednesday legs.
thursday shoulders.
friday biceps/triceps.

first time training a muscle more than once a week. I want to see how i do.. (currently bulking)

I mean i did push ups/pull ups 3x a week when i first got started into lifting and saw good results, but im sure that was just newb gains. anyways i want to give this routine a shot. whats your opinion on it.

[--->>405<<---]

GB im curious.. On low carb days if only carbs come from broccoli and asparagus and i ingest less than 50g worth for 3 consecutive days is it possible i will achieve ketosis on day 3?? If so is this state part of wats advantageous to having 3 consecutive "veggie only" low carb days and would it be more beneficial to reduce carb count further to say 40g to further increase the likelihood of achieving ketosis??

[gbrice75]

Here is the video where he talks about it, go to 3:10
http://www.youtube.com/watch?v=OO0SCHTin9Q

I'll watch it as soon as I can, thanks for posting it bro.

What do you think of my new workout split?

monday chest /triceps.
tuesday back/biceps.
wednesday legs.
thursday shoulders.
friday biceps/triceps.

first time training a muscle more than once a week. I want to see how i do.. (currently bulking)

I mean i did push ups/pull ups 3x a week when i first got started into lifting and saw good results, but im sure that was just newb gains. anyways i want to give this routine a shot. whats your opinion on it.

The only thing being trained (directly) 2x a week is arms... what's the rationale behind that? Not criticizing you, just curious.

Tbh, I haven't done a single bodypart split in nearly a year... i'm not a fan of that type of training as I personally feel we generally don't require nearly as long to rest/repair as people think, and that means missed opportunities for further growth (legs are one exception however). So, I can't fairly comment on this split. As far as single bodypart routines go, it's fine - but would need to see your excercises, sets and reps to give any feedback.

GB im curious.. On low carb days if only carbs come from broccoli and asparagus and i ingest less than 50g worth for 3 consecutive days is it possible i will achieve ketosis on day 3?? If so is this state part of wats advantageous to having 3 consecutive "veggie only" low carb days and would it be more beneficial to reduce carb count further to say 40g to further increase the likelihood of achieving ketosis??

50g is higher than most people need to achieve ketosis, however ketosis isn't the goal of the depletive portion of a carb cycle. We simply want to deplete glycogen stores as much as possible which will force the body to rely on bodyfat as it's primary fuel source. Realize that ketones will be produced and burned as fuel even though you won't be in full ketosis. Full on ketosis is when your body has switched from a primarily glucose burning metabolism to a fat burning metabolism. Even with CKD, you don't get very deep into ketosis, and less so (if at all) with a short period of carb/glycogen depletion.

[Twin]

The only thing being trained (directly) 2x a week is arms... what's the rationale behind that? Not criticizing you, just curious.

Tbh, I haven't done a single bodypart split in nearly a year... i'm not a fan of that type of training as I personally feel we generally don't require nearly as long to rest/repair as people think, and that means missed opportunities for further growth (legs are one exception however). So, I can't fairly comment on this split. As far as single bodypart routines go, it's fine - but would need to see your excercises, sets and reps to give any feedback.

my arms are lagging in my opinion. i have very long arms. i am only 5 foot 9 but have the arms of someone who is 6 foot 2. if that makes sense lol..

chest/triceps

All sets to failure to ensure i am training with everything i got. i have better results going to failure on every set than i did when only going to failure on last set to try to stay in that rep range..

flat dumbbell press 4 sets
incline dumbbell press4 sets
incline flys3 sets
triceps pull downs 3 sets
skull crushers then super with dips 4 sets

somtimes close grip bench with dumbbells if i still have energy


tuesday

biceps/back

Rack pulls, 3 sets
barbbell rows 3-4 sets
lat pull down 3 sets
chin ups 3 sets
bicep curl incline 3 sets
seated ez bar preacher curl 3 sets
hammer curls dumbbells standing 3 sets


wednesday legs

leg extension 4-5 sets
leg press 5 sets
leg curl 4 sets
seated calv raise 5 sets


thursday shoulders

military press or dumbbell press(seated) 3-4 sets
side raises machine 3 sets
front raises 3 sets (dumbbell)
rear delt pulls 3 sets
dumbell upright rows 4 sets
barbbell shrugs 4 sets


friday
same exercises for biceps/triceps except for the dips. and same sets.




i feel i have not been training hard enough in the past so i am really trying to train hard this time to get better results.


also i have super setted dips because whenever i go weighted with dips, i feel a shock on my collar bone, i think i got strong for my body or something so im taking a break from weighted dips.. just doing super sets which will make me only be able to bodyweight dips after skull crusher to failure.



95% sets to complete failure...


i try to mix it up so i may do some super sets or drop sets every now and then to keep my body from guessing.

my goal is to get to 100 lb dumbbell chest press by june.. i am at 80lbs now... (80lb dumbbell chest press for 3 sets of 6 was my last stats ... by sometime in june, i want to do 100lb dumbbell chest for 3 sets of 5... that is my goal...)

just stopped benching recently and went back to dumbbells because ever since i been taking msm, i no longer get any elbow aches when doing them.

[gbrice75]

my arms are lagging in my opinion. i have very long arms. i am only 5 foot 9 but have the arms of someone who is 6 foot 2. if that makes sense lol..

chest/triceps

All sets to failure to ensure i am training with everything i got. i have better results going to failure on every set than i did when only going to failure on last set to try to stay in that rep range..

flat dumbbell press 4 sets
incline dumbbell press4 sets
incline flys3 sets
triceps pull downs 3 sets
skull crushers then super with dips 4 sets

somtimes close grip bench with dumbbells if i still have energy


tuesday

biceps/back

Rack pulls, 3 sets
barbbell rows 3-4 sets
lat pull down 3 sets
chin ups 3 sets
bicep curl incline 3 sets
seated ez bar preacher curl 3 sets
hammer curls dumbbells standing 3 sets


wednesday legs

leg extension 4-5 sets
leg press 5 sets
leg curl 4 sets
seated calv raise 5 sets


thursday shoulders

military press or dumbbell press(seated) 3-4 sets
side raises machine 3 sets
front raises 3 sets (dumbbell)
rear delt pulls 3 sets
dumbell upright rows 4 sets
barbbell shrugs 4 sets


friday
same exercises for biceps/triceps except for the dips. and same sets.




i feel i have not been training hard enough in the past so i am really trying to train hard this time to get better results.


also i have super setted dips because whenever i go weighted with dips, i feel a shock on my collar bone, i think i got strong for my body or something so im taking a break from weighted dips.. just doing super sets which will make me only be able to bodyweight dips after skull crusher to failure.



95% sets to complete failure...


i try to mix it up so i may do some super sets or drop sets every now and then to keep my body from guessing.

my goal is to get to 100 lb dumbbell chest press by june.. i am at 80lbs now... (80lb dumbbell chest press for 3 sets of 6 was my last stats ... by sometime in june, i want to do 100lb dumbbell chest for 3 sets of 5... that is my goal...)

just stopped benching recently and went back to dumbbells because ever since i been taking msm, i no longer get any elbow aches when doing them.

I feel your pain on the long arms thing. Have you seen any of my pics, particularly my rear double bi? I have really long arms too, in fact I was just talking with 405 about how I discovered why his arms look so much better than mine... and if you look side by side you'll see the difference in length. Anyway, i'm digressing.

For arms, i'd stick with minimal curl/isolation exercises (both bi and tri) and focus on the heavier compound lifts which I do see in your plan for the most part - close grip bench, dips, chins, underhand grip lat pulldown, etc.

As for your routine, it looks fine to me for what it is, pretty standard really. What's up with leg day though? I'd drop one of the pvssy exercises and add a squat exercise for sure. I'd also add deadlifts to either your back or leg day. I see that you have rack pulls on back day, and I was hoping that was because you had some type of deads (SLDL) on leg day, but that's not the case. I'd ditch the rack pulls personally and get a deadlift in. Or, do deads on back day and drop the leg curl on leg day... deads don't technically fall on back OR leg day IMO.

[slfmade]

I feel your pain on the long arms thing. Have you seen any of my pics, particularly my rear double bi? I have really long arms too, in fact I was just talking with 405 about how I discovered why his arms look so much better than mine... and if you look side by side you'll see the difference in length. Anyway, i'm digressing.

For arms, i'd stick with minimal curl/isolation exercises (both bi and tri) and focus on the heavier compound lifts which I do see in your plan for the most part - close grip bench, dips, chins, underhand grip lat pulldown, etc.

As for your routine, it looks fine to me for what it is, pretty standard really. What's up with leg day though? I'd drop one of the pvssy exercises and add a squat exercise for sure. I'd also add deadlifts to either your back or leg day. I see that you have rack pulls on back day, and I was hoping that was because you had some type of deads (SLDL) on leg day, but that's not the case. I'd ditch the rack pulls personally and get a deadlift in. Or, do deads on back day and drop the leg curl on leg day... deads don't technically fall on back OR leg day IMO.

I'm a little bit bummed by the bolded statement. My leg routine I was planning on starting in 10 days were the same exercises done in this members post, but done in a hit style format. Warm Up, Working Set 10-12 reps, Working Set to failure (6-8 reps) followed by forced Rep, static pause, negatives.

In my current routine I've been doing SLDL and Squats, but a back injury has put me out. I've been advised to avoid any lifting that would put downward pressure on my back. I have such a stupid crazy anterior pelvic tilt that it's causing my s1 to constantly grind on L5...this disc seperating the two is gone. Are their any exercises that would be good for legs that would help avoid that downward pressure on my spine? Or am I just up shit creek?

I know this thread is just supposed to be gear toward diet and nutrition, but since you addressed the quoted post I thought I would ask. Thanks

[Twin]

I feel your pain on the long arms thing. Have you seen any of my pics, particularly my rear double bi? I have really long arms too, in fact I was just talking with 405 about how I discovered why his arms look so much better than mine... and if you look side by side you'll see the difference in length. Anyway, i'm digressing.

For arms, i'd stick with minimal curl/isolation exercises (both bi and tri) and focus on the heavier compound lifts which I do see in your plan for the most part - close grip bench, dips, chins, underhand grip lat pulldown, etc.

As for your routine, it looks fine to me for what it is, pretty standard really. What's up with leg day though? I'd drop one of the pvssy exercises and add a squat exercise for sure. I'd also add deadlifts to either your back or leg day. I see that you have rack pulls on back day, and I was hoping that was because you had some type of deads (SLDL) on leg day, but that's not the case. I'd ditch the rack pulls personally and get a deadlift in. Or, do deads on back day and drop the leg curl on leg day... deads don't technically fall on back OR leg day IMO.

sorry for the late reply. that routine didnt go to well so i stopped it lol. Im currently on layne nortons program .its a hypertropgy/strength program.

im sure u heard of it before. just started on monday. so far, not that bad. just long as hell... but it aint that bad....

also bro, is butter ok to have? i been having butter on whole wheat bread with my eggs for breakfast... i looked at the butter ingredients and it has saturated fat / unsaturated mono/poly fat etc. and 0 trans fat, so seems ok. but thought id ask u.


and i cant do squats because of my flexibility issues but i just started to do try to get more flexible this week. hopefully i can be able to squat soon but my flexibility is horrid... especailly with my long legs.. i have legs of somone 6 foot 3. but i am only 5 foot 9

[slfmade]

GB...What type of training program would be most beneficial on a carb cycle? I was planning on doing a HIT routine, but now I'm worrying that the intensity might be too much on a carb cycle.

I plan on running this as an IF style carb cycle and I would have that going for me in that the majority of the carbs I do have would be coming pre and post workout.

Due to my split which is very similar to 405 for both diet and training. All of my lift days would fall on mod carb days except for arms. Would HIT training for arms just be too much on a no/low carb day? Sorry for all the questions, I've got 1 1/2 weeks to get this mapped out and I feel like I'm running out of time.

[JonesStreet]

for a 150lbs male whats better to bulk?

BMR=2675, 267gPROTEIN, 267gCARBS, 59gFATS or 40/40/20

BMR=2550, 187gPROTEIN, 375gCARBS, 34gFATS 30/58/12

[gbrice75]

GB...What type of training program would be most beneficial on a carb cycle? I was planning on doing a HIT routine, but now I'm worrying that the intensity might be too much on a carb cycle.

I plan on running this as an IF style carb cycle and I would have that going for me in that the majority of the carbs I do have would be coming pre and post workout.

Due to my split which is very similar to 405 for both diet and training. All of my lift days would fall on mod carb days except for arms. Would HIT training for arms just be too much on a no/low carb day? Sorry for all the questions, I've got 1 1/2 weeks to get this mapped out and I feel like I'm running out of time.

To be honest, all training programs 'work' as long as the 3 major factors are in place:

1 - create an anabolic environment, i.e. workout with intensity and give your muscles a reason to grow

2 - eat enough to grow

3 - allow enough rest to grow

Aside from hormonal and metabolic functions, that's the criteria, in a nutshell of course. To say this or that is better would really be splitting hairs. Some people respond better to heavy weight, lower reps, and vice versa. Some people respond better to high volume, others to low volume with higher intensity. I wish I could give you a solid answer, but it really comes down to knowing yourself and what you respond best to. Unfortunately, this takes a couple good years of trial and error IMO.

for a 150lbs male whats better to bulk?

BMR=2675, 267gPROTEIN, 267gCARBS, 59gFATS or 40/40/20

BMR=2550, 187gPROTEIN, 375gCARBS, 34gFATS 30/58/12

I don't like either. In the first example, 267g of protein is overkill for a 150lb male. 200g would be plenty, i.e. 67g of 'wasted' calories, or calories that could be better distributed via carbs. 40/40/20 is a good starting point, but I almost always adjust based on the individual.

I like the 2nd example better, but carbs are super high and fats are too low. I'd go with something like 35/50/15 or 35/45/20

[--->>405<<---]

GB ID REALLY LIKE TO HEAR UR THOUGHTS ON THIS THREAD.. would u pls read through it when u have time?? This guy is saying BCAA's will cause an insulin release which may stop fatloss during fasted cardio ...

http://forums.steroid.com/showthread...highlight=bcaa

Thx

[gbrice75]

GB ID REALLY LIKE TO HEAR UR THOUGHTS ON THIS THREAD.. would u pls read through it when u have time?? This guy is saying BCAA's will cause an insulin release which may stop fatloss during fasted cardio ...

http://forums.steroid.com/showthread...highlight=bcaa

Thx

Thanks bro, I just offered my .02

[hex]

GB, whats a good way to increase water percentage as you cut? i used on of those electronic scale things and it said i was at 52% from what i have read that is 8-10% low (i know those things are inaccurate at best, but its my only method of measurement). or will that number increase as bf decreases?

[ANIMAL]

I was reading a few pages back regarding carb cycling. You suggested something like high/mod/mod/mod/no/no/no. What would the carb numbers be? Currently I'm on a 45p/35c/20f split. 215g/182g/40g at 1,900 calories. I have it perfect at 1,890 but I'm wondering what would be considered my HIGH and moderate days of carbs. Is ~182 considered my high day, or do I go higher then that? I'm 5'5 and currently weigh 157lb with roughly 10% BF.

Also when you say "no" is that just a low day or is it really 0 carbs for those days so you deplete glycogen levels?

[gbrice75]

GB, whats a good way to increase water percentage as you cut? i used on of those electronic scale things and it said i was at 52% from what i have read that is 8-10% low (i know those things are inaccurate at best, but its my only method of measurement). or will that number increase as bf decreases?

Not sure i'm understanding your question brother. Are you trying to increase your body's water percentage? Why are you even concerned with this?

I was reading a few pages back regarding carb cycling. You suggested something like high/mod/mod/mod/no/no/no. What would the carb numbers be?

I don't necessarily suggest that - it's just what I did. There are many ways to approach carb cycling, this is just one of them. As for the numbers, that completely depends on the individual's caloric needs, tolerance to carbs, etc.

Currently I'm on a 45p/35c/20f split. 215g/182g/40g at 1,900 calories. I have it perfect at 1,890 but I'm wondering what would be considered my HIGH and moderate days of carbs. Is ~182 considered my high day, or do I go higher then that? I'm 5'5 and currently weigh 157lb with roughly 10% BF.

I'm not sure you're getting the concept of carb cycling, at least how I like to do it. It's carb cycling with 'built in' calorie cycling. i.e. total calories are changed via manipulation of the carb macro. So for instance I had 3 days at around 1500 calories, 3 days around 1800 calories, and a single day around 2200 calories. The only change was to the carb macro.

Also when you say "no" is that just a low day or is it really 0 carbs for those days so you deplete glycogen levels?

"no" for me was no starchy carbs at all. Quite a bit of fibrous veggies though, with every meal in fact. Not fun unless you love veggies - I for one, DO NOT!!!

[hex]

well i was just reading that an optimal body water percentage is around 60%. and the figure coach at the gym mentioned it to me to be aware i have not seen her in a few weeks to ask her why or what she meant so i did some research and it said the same thing i just cannot find how to improve this number or if i am in a position to truly worry about it yet.

[gbrice75]

well i was just reading that an optimal body water percentage is around 60%. and the figure coach at the gym mentioned it to me to be aware i have not seen her in a few weeks to ask her why or what she meant so i did some research and it said the same thing i just cannot find how to improve this number or if i am in a position to truly worry about it yet.

My 02. - make sure you're drinking plenty of water, and don't worry about it.

[hex]

awesome i have enough numbers going through my poor little brain daily lol thanks GB

[gbrice75]

awesome i have enough numbers going through my poor little brain daily lol thanks GB

Haha I hear you bro. We tend to get caught up in the minute details and lose sight of the big picture. I'm very guilty of that myself, but working on getting better!