- are you doing the nre personal best / sinlges at +90% thing i posted? if so then once you have found your new PR, calculate back to m90% of that and any reps you have done over that number for your "warm up" sets is counted in the singles..you shouldn't have to decrease wt to do 1 rep either...don;t do singles at the new pr buy scale back to 92 - 95% and do the remaining single rep sets with that wt....rest longer if you need to
- the 5 x 5 after it is shit too
- your body is breaking down form 3 all out heavy sessions a week and as i said you only need to do 2...3 is stupid
- article is coming...it's 10 pages long
- blokes at westide, the stongest blokes around, only lift heavy 2/week but you do 3????
- you can do lightish rows if you want...you son;t want a chest/back imbalance from all the bench presses and push ups
Progress
Moderators: Boss Man, cassiegose
-
Christopheel
- REGULAR
- Posts: 931
- Joined: Sun Jul 01, 2007 9:23 pm
-What ? I'm 100% sure to have understand. So If I have understood well, I should try to hit a PR or hit last PR and then back up the weight to 95% if I'm able too and do the other single with this weight ?
For example on last Squat instead of doing :
260x5
280x5
305x5
345x1 (This is not in the 90% range, just part of warm up)
380x1x1 PR+1Rep
370x1
360x1
355x1
And a 5x5
I should have done :
260x5
280x5
305x5
340x1 (90% of 380 is 342 So i would be a bit above 90%)
380x1 (Last PR but I felt like doing it again instead of a shitty 385.)
370x1x1x1x1
Total 5 Single Over 90%, but why not a moderate 5x5 a the end ? Muscles Overlap ? I tough a little more volume for muscle growth and calories expenditure is always welcomed no ?
-Maybe that I lift 3 Times heavy (90%++) a week but I have a deload week and Deadlift and Squat are separated by 3 days.
-Bodybuilders do bodyparts split routine high reps shit and when Iw as trying to put mass I didn't follow them I followed logic. lol, seriously why not 3 times ? I need to hit 90%+ on 3 lift at least every 7 days, YOU told that no so long ago ...
-Lightish Row, Noted ! 10-15% of 4x6 weight maybe ?
For example on last Squat instead of doing :
260x5
280x5
305x5
345x1 (This is not in the 90% range, just part of warm up)
380x1x1 PR+1Rep
370x1
360x1
355x1
And a 5x5
I should have done :
260x5
280x5
305x5
340x1 (90% of 380 is 342 So i would be a bit above 90%)
380x1 (Last PR but I felt like doing it again instead of a shitty 385.)
370x1x1x1x1
Total 5 Single Over 90%, but why not a moderate 5x5 a the end ? Muscles Overlap ? I tough a little more volume for muscle growth and calories expenditure is always welcomed no ?
-Maybe that I lift 3 Times heavy (90%++) a week but I have a deload week and Deadlift and Squat are separated by 3 days.
-Bodybuilders do bodyparts split routine high reps shit and when Iw as trying to put mass I didn't follow them I followed logic. lol, seriously why not 3 times ? I need to hit 90%+ on 3 lift at least every 7 days, YOU told that no so long ago ...
-Lightish Row, Noted ! 10-15% of 4x6 weight maybe ?
you work up top new PR which this case was 380...90% of 380 is 342...as you did 1 rep over 905 in your warm ups, you'd do 1 less single as prescribed so if it says to work up to pr then do 4 x 1 over 90%, you'd only do 3 after the pr...make sense? i'd do the singles at 350 - 360 range...don't go balls to the wall but keep wt the same...you'll need to recalculate everytime you do it if your day's pr is different
- i read the first bit, typed that and then read the second bit...opps
- if you want volume then use them on the other days or with accesory work, not the same exercise...i'd go 3 x 6 or so
- it's overall nervous sytem fatigue, not localised muscle fatigue that'll get you...do this:
mon - lower body with deads focus
wed - upper body with bench focus
fri - lower body speed or vol day
sat - upper body speed or vol day
whichever deads or squat is worse, use that as the main focus on monday...alternate phases of focus for both (4 weeks squat, 4 weeks deads etc) or alternate weeks so week 1 you might do squat focus then week 2 deads focus
point - don't do both me in the same week
- i'm pretty sure i wouldn't have said all 3 lifts, i don't even do that
- you could use 30 - 50% i'd say...just try and match the effort level of all 3 evenly as best you can
- i read the first bit, typed that and then read the second bit...opps
- if you want volume then use them on the other days or with accesory work, not the same exercise...i'd go 3 x 6 or so
- it's overall nervous sytem fatigue, not localised muscle fatigue that'll get you...do this:
mon - lower body with deads focus
wed - upper body with bench focus
fri - lower body speed or vol day
sat - upper body speed or vol day
whichever deads or squat is worse, use that as the main focus on monday...alternate phases of focus for both (4 weeks squat, 4 weeks deads etc) or alternate weeks so week 1 you might do squat focus then week 2 deads focus
point - don't do both me in the same week
- i'm pretty sure i wouldn't have said all 3 lifts, i don't even do that
- you could use 30 - 50% i'd say...just try and match the effort level of all 3 evenly as best you can
-
Christopheel
- REGULAR
- Posts: 931
- Joined: Sun Jul 01, 2007 9:23 pm
MON
Squat or deadlift
Maximum Effort, I do it alone
Circuit, 30 seconds rest, muscles can do it easily but hearth, we'll see.
Walking Lunges
4x6
Bench Press Paused
4x12
Chin Up
4x6
Close Grip BP
5x5
WED
Bench Press Paused
ME, alone
Circuit, 30seconds
Rows
4x6
Close Grip BP
4x10
BB Curls (Maybe another lunges variation would be more appropriated)
4x6
FRI
Deadlifts or Squat
10x3
Military Press Paired with Squat or deadlift one minutes rest
5x5
Circuit, 30second rest
Bench Press Paused Inclined/Dumbell
4x12
Pull Ups
4x6
Reverse/Jump Lunges
4x10
SAT
Circuit 30 seconds rest.
Weight used : Exactly if theses were some 3x8. Because if no I think I will lead straight to overtraining ...
Rows
6x6
Close Grip BP
6x6
Bench Press
6x6
Cardio :
Tuesday, BW circuit (Push Upsx10, Row with 120(a bit less than 75% of weight, usually I use 230 for 6 reps)x10 Walking lungesx10) : 3 minutes warm up, 15 Jumps Knee To face (Is this enough High Intensity to activate the "mobilisation" part ? or should I do another 15 Jump like 5 minutes after ?) followed by 20 minutes of circuits.
in fact, Better do this :
Warm-up 3 minutes
15 Jumps Knee to face
20 minutes of Circuits
or
Warm Up 3 minutes
15 Jumps Knee to Face
5 Minutes BW Circuits
10 Jumps
10-15 Minutes BW Circuits
Thursday, same thing as above.
Saturday, Before Egg meal (Because their protein are fast absorbed too) another BW circuit.
Your article is awesome, a lot of informations, I would love to work with people devoted such as you.
Questions now :
Am I going to die ? Is this too much volume or intensity ? Too much cardio maybe ? Personally I know I'm going to be able to do it, but will it be productive for fat lost ( for sure) with smallest loose in muscles and gain/maintenance in strength.
I revamped a bit program, similar to what it was first, but after reading your article and with the equipments allowed (like i only have two Barbell so for circuits with only 30 seconds paused that cause some little restriction on with exercises too choose) etc. I've tried best to figure witch kind of program would answer needs.
Last question, by only hitting deadlift/squat at 90% every months won't "Maximum Strength" will decrease ? I know that during fat lost I want to maintain strength and not be deceive if strength gains aren't enormous but when I,ll come back to "normal bulk diet".
Example :
Week 1 Squat 380
Week 2 Squat 380
Week 3 Squat 385
Week 4 Deload
Week 5 Deadlift 515 (Will I still be able ?)
Week 6 Deadlift 520
Week 7 Deadlift 520
Week 8 Deload
Week 9 Squat 390 (Same question, will I still be able ?)
Thanks a lot for your time.
Squat or deadlift
Maximum Effort, I do it alone
Circuit, 30 seconds rest, muscles can do it easily but hearth, we'll see.
Walking Lunges
4x6
Bench Press Paused
4x12
Chin Up
4x6
Close Grip BP
5x5
WED
Bench Press Paused
ME, alone
Circuit, 30seconds
Rows
4x6
Close Grip BP
4x10
BB Curls (Maybe another lunges variation would be more appropriated)
4x6
FRI
Deadlifts or Squat
10x3
Military Press Paired with Squat or deadlift one minutes rest
5x5
Circuit, 30second rest
Bench Press Paused Inclined/Dumbell
4x12
Pull Ups
4x6
Reverse/Jump Lunges
4x10
SAT
Circuit 30 seconds rest.
Weight used : Exactly if theses were some 3x8. Because if no I think I will lead straight to overtraining ...
Rows
6x6
Close Grip BP
6x6
Bench Press
6x6
Cardio :
Tuesday, BW circuit (Push Upsx10, Row with 120(a bit less than 75% of weight, usually I use 230 for 6 reps)x10 Walking lungesx10) : 3 minutes warm up, 15 Jumps Knee To face (Is this enough High Intensity to activate the "mobilisation" part ? or should I do another 15 Jump like 5 minutes after ?) followed by 20 minutes of circuits.
in fact, Better do this :
Warm-up 3 minutes
15 Jumps Knee to face
20 minutes of Circuits
or
Warm Up 3 minutes
15 Jumps Knee to Face
5 Minutes BW Circuits
10 Jumps
10-15 Minutes BW Circuits
Thursday, same thing as above.
Saturday, Before Egg meal (Because their protein are fast absorbed too) another BW circuit.
Your article is awesome, a lot of informations, I would love to work with people devoted such as you.
Questions now :
Am I going to die ? Is this too much volume or intensity ? Too much cardio maybe ? Personally I know I'm going to be able to do it, but will it be productive for fat lost ( for sure) with smallest loose in muscles and gain/maintenance in strength.
I revamped a bit program, similar to what it was first, but after reading your article and with the equipments allowed (like i only have two Barbell so for circuits with only 30 seconds paused that cause some little restriction on with exercises too choose) etc. I've tried best to figure witch kind of program would answer needs.
Last question, by only hitting deadlift/squat at 90% every months won't "Maximum Strength" will decrease ? I know that during fat lost I want to maintain strength and not be deceive if strength gains aren't enormous but when I,ll come back to "normal bulk diet".
Example :
Week 1 Squat 380
Week 2 Squat 380
Week 3 Squat 385
Week 4 Deload
Week 5 Deadlift 515 (Will I still be able ?)
Week 6 Deadlift 520
Week 7 Deadlift 520
Week 8 Deload
Week 9 Squat 390 (Same question, will I still be able ?)
Thanks a lot for your time.
- 4 sets of circuit 5 sets of close presses? not making sense there
- close press on 2 days? not needed
- what's wrong with a shoulder press instead of curls?
- oh it's on the next day...yes add a lower exercise
- whicheber you don;t do monday (deads or squat) do on fri but maybe for sets of 5
- no need to pause for incline press, it won't carryover to regular bench anyway, ecpsecially with db's
- you're doing the same exercises too often
- i'm not following that first bw circuit part...
- why can't you put the jumps in one of the circuits? are they meant to be seperate?
- it's looking alittle high and intensive yes...ecspecially if you're still looking to drop your cal's as low as you said earlier
- i could run a marathon but it won't get me any closer to 5%
- you won;t be hittingh it at 90%...well yes you will be but after hitting it at 100% as you set a new pr everytime hopefully
- you may stay at your current wt, you may not...it won't drop dramatically either way
- i did the same program back to back...it was 12 weeks long so obviouslty 12 weeks between cycles and started back with heavier wts from when i left off so you should be fine
- which option from the article are you wanting to try? don't mix and match, it never works really
- close press on 2 days? not needed
- what's wrong with a shoulder press instead of curls?
- oh it's on the next day...yes add a lower exercise
- whicheber you don;t do monday (deads or squat) do on fri but maybe for sets of 5
- no need to pause for incline press, it won't carryover to regular bench anyway, ecpsecially with db's
- you're doing the same exercises too often
- i'm not following that first bw circuit part...
- why can't you put the jumps in one of the circuits? are they meant to be seperate?
- it's looking alittle high and intensive yes...ecspecially if you're still looking to drop your cal's as low as you said earlier
- i could run a marathon but it won't get me any closer to 5%
- you won;t be hittingh it at 90%...well yes you will be but after hitting it at 100% as you set a new pr everytime hopefully
- you may stay at your current wt, you may not...it won't drop dramatically either way
- i did the same program back to back...it was 12 weeks long so obviouslty 12 weeks between cycles and started back with heavier wts from when i left off so you should be fine
- which option from the article are you wanting to try? don't mix and match, it never works really
-
Christopheel
- REGULAR
- Posts: 931
- Joined: Sun Jul 01, 2007 9:23 pm
-Yes it does : WL, BP, CU, CBP x4 + one CBP at the end (I just switch the 30 seconds rep for 1M20)swanso5 wrote:- 4 sets of circuit 5 sets of close presses? not making sense there
- close press on 2 days? not needed
- what's wrong with a shoulder press instead of curls?
- oh it's on the next day...yes add a lower exercise
- whicheber you don;t do monday (deads or squat) do on fri but maybe for sets of 5
- no need to pause for incline press, it won't carryover to regular bench anyway, ecpsecially with db's
- you're doing the same exercises too often
- i'm not following that first bw circuit part...
- why can't you put the jumps in one of the circuits? are they meant to be seperate?
- it's looking alittle high and intensive yes...ecspecially if you're still looking to drop your cal's as low as you said earlier
- i could run a marathon but it won't get me any closer to 5%
- you won;t be hittingh it at 90%...well yes you will be but after hitting it at 100% as you set a new pr everytime hopefully
- you may stay at your current wt, you may not...it won't drop dramatically either way
- i did the same program back to back...it was 12 weeks long so obviouslty 12 weeks between cycles and started back with heavier wts from when i left off so you should be fine
- which option from the article are you wanting to try? don't mix and match, it never works really
-Close Grip BP Once a week, noted
-I can't Shoulder Press after ME Bench or I will be shit, I will add Side Lunges
-5x5 instead of 10x3 for lower on Friday, ?
-Not pausing Incline, okay I'll increase weights.
- plan for BW Circuit, should I do :
Push Ups x10, Rowx10, Walking Lungesx10. This is Circuit
3 minutes Warm-up (BW Circuit starting at a moderate speed)
15 Jumps (High intensity part, last only few seconds pump bump hearth rate by a lot)
20 Minutes of BW Circuit
OR
3 minutes warm up
15 Jumps (I say 15 because after 15 I slow down a lot)
5-10 minutes BW Circuits
Again 15 Jumps
10 minutes BW Circuits
Witch one is better
-The overall work is too high ? I should decrease the work done or increase the calories again from healthy fats ?
-I'm not planning on running a marathon lol
-Feew, I don't want to put aside deadlifts, I love them.
-You mean I can't use more than one of theses options ? ... oh, well I don't know.
So
MON
Squat or deadlift
Maximum Effort, I do it alone
Circuit, 30 seconds
Walking Lunges
4x6
Bench Press Incline
4x12
Chin Up
4x6
Close Grip BP
5x5
WED
Bench Press Paused
ME, alone
Circuit, 30seconds
Rows
4x6
Dips
4x10
Side Lunges
4x6
FRI
Deadlifts or Squat
10x3
Military Press Paired with Squat or deadlift one minutes rest
5x5
Circuit, 30second rest
Bench Press Dumbell
4x12
Pull Ups
4x6
Reverse Lunges
4x10
SAT
Circuit 30 seconds rest.
Rows
6x6
Close Grip BP
6x6
Bench Press
6x6
Viable ?
Will re-read your article.
- what's 1 extra set going to do, really??
- i hadn't seen shoulder presses on the next day when i wrote that
- for the friday just don;t use a wt heaviere than 5rm i'd say just to make sure your staying fresh enough for the heavier pr sessions
- you won;lt need much of a warm up for the circuits...still not making sense of the jumps...are you doing push ups, rows, lunges, jumops as 1 circuit and repeating? if not you should be...
- i would rather you do 10, 15mins tops and increase the density within the same timeframe as you go
- well if you're cutting you can't increase cals, that makes no sense...cut thiose circuits back as suggested and that should be alright...notice how your body is responding though from session to session, wek to week and adjust as needed
- you can do the pr bit then add 1 of the methods from the articles...it seems you want to do compound circuit one which is basically what you've set up..on off days do the bw circuits or sprints (not both) and you're on you're way
- do dymanic lunges instead of side lunges, 1000 x better
- i hadn't seen shoulder presses on the next day when i wrote that
- for the friday just don;t use a wt heaviere than 5rm i'd say just to make sure your staying fresh enough for the heavier pr sessions
- you won;lt need much of a warm up for the circuits...still not making sense of the jumps...are you doing push ups, rows, lunges, jumops as 1 circuit and repeating? if not you should be...
- i would rather you do 10, 15mins tops and increase the density within the same timeframe as you go
- well if you're cutting you can't increase cals, that makes no sense...cut thiose circuits back as suggested and that should be alright...notice how your body is responding though from session to session, wek to week and adjust as needed
- you can do the pr bit then add 1 of the methods from the articles...it seems you want to do compound circuit one which is basically what you've set up..on off days do the bw circuits or sprints (not both) and you're on you're way
- do dymanic lunges instead of side lunges, 1000 x better
-
Christopheel
- REGULAR
- Posts: 931
- Joined: Sun Jul 01, 2007 9:23 pm
- One extra set means 5 more reps more volume and it's was to complete the 25 reps ...swanso5 wrote:- what's 1 extra set going to do, really??
- i hadn't seen shoulder presses on the next day when i wrote that
- for the friday just don;t use a wt heaviere than 5rm i'd say just to make sure your staying fresh enough for the heavier pr sessions
- you won;lt need much of a warm up for the circuits...still not making sense of the jumps...are you doing push ups, rows, lunges, jumops as 1 circuit and repeating? if not you should be...
- i would rather you do 10, 15mins tops and increase the density within the same timeframe as you go
- well if you're cutting you can't increase cals, that makes no sense...cut thiose circuits back as suggested and that should be alright...notice how your body is responding though from session to session, wek to week and adjust as needed
- you can do the pr bit then add 1 of the methods from the articles...it seems you want to do compound circuit one which is basically what you've set up..on off days do the bw circuits or sprints (not both) and you're on you're way
- do dymanic lunges instead of side lunges, 1000 x better
-Noted for Firday
-Warm-Up for BW circuit was actually the circuit, then (always non-stop) 15 jumps to increase hearth rate to an high level and then continue for 20 minutes BW circuit. I think it would make sense since high intensity engage the "mobilization part of fat" so transforming store fat into energy used during medium/low intensity activity. So if I have understand well, only doing the BW circuit would only use what I,ve eat since it's not really HIGH intensity ? Am I completly wrong on this ?
-I wasen't planning on sprinting at all, due to bad weather and I beleive that right now some BW circuits or jumps can do the job.
- You also said in your article "If you can get 2 metabolic boosts in a 1 day, you will see tremendous fat loss with the right nutrition plan to support it. " That's why I was thinking on adding a BW Circuit on SAT ( light training day)
-Dynamic Lunges, noted. (I needed variation badly lol)
- make bw exercises harder if they don;tget the HR up enough and/or do them quicker
- i've thought about the fat loss thing with bw, light wts int ahd haven't come to solution of it would work the same as cardio...i'll email him and see what he thinks...would be good if it did though somehow
- do the circuits on sprint/off days then, that's fine...make them different each time though
- for 2/days in a cal deficit i'd opt for sprints and bw circuits, not wts
- no place for light days in a fat loss program
- i've thought about the fat loss thing with bw, light wts int ahd haven't come to solution of it would work the same as cardio...i'll email him and see what he thinks...would be good if it did though somehow
- do the circuits on sprint/off days then, that's fine...make them different each time though
- for 2/days in a cal deficit i'd opt for sprints and bw circuits, not wts
- no place for light days in a fat loss program
-
Christopheel
- REGULAR
- Posts: 931
- Joined: Sun Jul 01, 2007 9:23 pm
- And can sprints be replace by Jump session ? Because If I plan sprints and then, as usually, stormy windy rainy shitty cold day comes and I can't do anything lol
-Okay, only BW circuit, no jumps when doing them.
-
MON Weights
TUE Sprints/jumps, in morning after breakfast before 2nd meal, whey include for PWO and BW Circuit before 3rd meal (Cooked Eggs). Too close ? Should I space them a bit more ?
WED Weights
THU BW Circuit
FRI Weights
SAT Sprints/Jump + BW circuit (like TUE)
SUN BW Circuit
Well BW circuit doesn't kill me I don't know if it's optimal to have no real OFF day tough.
-I hope BW circuit/jumps/Weights will do the job because these days weather is really disastrous.
-Okay, only BW circuit, no jumps when doing them.
-
MON Weights
TUE Sprints/jumps, in morning after breakfast before 2nd meal, whey include for PWO and BW Circuit before 3rd meal (Cooked Eggs). Too close ? Should I space them a bit more ?
WED Weights
THU BW Circuit
FRI Weights
SAT Sprints/Jump + BW circuit (like TUE)
SUN BW Circuit
Well BW circuit doesn't kill me I don't know if it's optimal to have no real OFF day tough.
-I hope BW circuit/jumps/Weights will do the job because these days weather is really disastrous.
sample bw circuits:
1 - push ups x 10, reverse lunges x 10 each leg, mountain climbers x 30, db rows x 12
2 - leaning push ups (lean uppewr body to one side for 1 rep and the other side the other alternating) x 10 each side, on the spot shuffling (basketball defense drill - in a half squat tap feet up and down like your running on the spot) x 30 each leg, pistol squats x 10, chest supported db rows x 12
they can be more than 3 exercises...you could pop some low level plyometrics on there no worries as suggested in the article...nothing with too much impact though...if you have a small step try this:
tip 68 and tip 77...hell read them all and the 1st edition too...great read
http://www.t-nation.com/readArticle.do?id=1746782
i'd take a day off with any program...gives you a chance to deplete carbs for the week coming up too...if training after breakfast then i'd have protein and water shake beforehand, train, protein shake after (make a 1 1/2 size and maybe split into 2) then breakfast and on your way
1 - push ups x 10, reverse lunges x 10 each leg, mountain climbers x 30, db rows x 12
2 - leaning push ups (lean uppewr body to one side for 1 rep and the other side the other alternating) x 10 each side, on the spot shuffling (basketball defense drill - in a half squat tap feet up and down like your running on the spot) x 30 each leg, pistol squats x 10, chest supported db rows x 12
they can be more than 3 exercises...you could pop some low level plyometrics on there no worries as suggested in the article...nothing with too much impact though...if you have a small step try this:
tip 68 and tip 77...hell read them all and the 1st edition too...great read
http://www.t-nation.com/readArticle.do?id=1746782
i'd take a day off with any program...gives you a chance to deplete carbs for the week coming up too...if training after breakfast then i'd have protein and water shake beforehand, train, protein shake after (make a 1 1/2 size and maybe split into 2) then breakfast and on your way
-
Christopheel
- REGULAR
- Posts: 931
- Joined: Sun Jul 01, 2007 9:23 pm
Nice article there ! Will read all these tips for sure.
Today's cardio was :
BW Circuit for 20 minutes :
Push Ups x10
BW Squatx10
Light Rowx10
Walking Lungesx10
Well, I tough I had a good speed but in 20 minutes I've only done 390 repetitions. Witch sucks. Well excuse is that Walking lunges is long to do.
Not as intense as sprint but higher than jogging.
I should have breakfast after workout ? You surely mean cardio because I don't tihnk that with only some proteins in and few minutes after waking up weight session would be good.
On cardio day I can take like 25g whey on waking up, cardio, 45g whey, Breakfast and go on day.
Stupid question here, How can I deplete carbs if I still get some from PWO and breaky ? Does glycogen's level will be low ?
plan is too finish changing diet during the next week-end (I,ll take the two day off or maybe BW circuit on SAT) and does a plan like this looks finally ok :
MON Weights
THU Sprints/High level Plyo
WED Weights
TUE BW circuit
FRI Weights
SAT Sprints/high level plyo + BW Circuit few hours later in the day.
SUN off
MON/WED/FRI
Carbs are : PWO, 2 slices of bread + Corn. No oatmeal on breaky. Only eggs and whey. And during workout a BCAA/Dextrose/Maltodextrin Blend (15g of carbs total).
and a 2200-2300 calories intake.
THU/TUE/SAT
Carbs are : Breaky witch is PWO, 2/3 Cup oatmeal. No corn, bitting arm right now.
and a ~1950 Calories intake, should I bump it just over the 2000 ? By adding healthy fats.
SUN
No carbs at all, 4 more eggs during the day tough or calories will be too low (under 1900)
Intake of 1900 calories can make it 2000+ If needed.
I still have all proteins and MORE healthy fats than before.
Now I'm on the track or still outside ?
Today's cardio was :
BW Circuit for 20 minutes :
Push Ups x10
BW Squatx10
Light Rowx10
Walking Lungesx10
Well, I tough I had a good speed but in 20 minutes I've only done 390 repetitions. Witch sucks. Well excuse is that Walking lunges is long to do.
Not as intense as sprint but higher than jogging.
I should have breakfast after workout ? You surely mean cardio because I don't tihnk that with only some proteins in and few minutes after waking up weight session would be good.
On cardio day I can take like 25g whey on waking up, cardio, 45g whey, Breakfast and go on day.
Stupid question here, How can I deplete carbs if I still get some from PWO and breaky ? Does glycogen's level will be low ?
plan is too finish changing diet during the next week-end (I,ll take the two day off or maybe BW circuit on SAT) and does a plan like this looks finally ok :
MON Weights
THU Sprints/High level Plyo
WED Weights
TUE BW circuit
FRI Weights
SAT Sprints/high level plyo + BW Circuit few hours later in the day.
SUN off
MON/WED/FRI
Carbs are : PWO, 2 slices of bread + Corn. No oatmeal on breaky. Only eggs and whey. And during workout a BCAA/Dextrose/Maltodextrin Blend (15g of carbs total).
and a 2200-2300 calories intake.
THU/TUE/SAT
Carbs are : Breaky witch is PWO, 2/3 Cup oatmeal. No corn, bitting arm right now.
and a ~1950 Calories intake, should I bump it just over the 2000 ? By adding healthy fats.
SUN
No carbs at all, 4 more eggs during the day tough or calories will be too low (under 1900)
Intake of 1900 calories can make it 2000+ If needed.
I still have all proteins and MORE healthy fats than before.
Now I'm on the track or still outside ?
- in btw sprints and jogging is where you want it..actually just thought of some more top pop in...burpees as quick as you can...long rows (i call them that) which are waterbury rows with a jump (search, you should find them, if not go to real fat loss, real fast article and there's a video but he dopesn;t jump for his), single leg mountain climbers and again those sdtepp things get you going from ther article if you do them all in a row continuously
- on wt days have breakfast before but for "off/circuit" days a protein shake will be suffice as the intensity isn't too great
- you should only 20g at any time, you would even absorb 45g in 1 sitting ever really so you're just wasteing money there...20g pre, 20g post, breakfast and off
- i don;t really think you want to deplete totally, just get low so you can do a little carb up at the start of the week to be nice and fresh for the biggest session of the week which should come on monday (heaviest, hardest etc)
- do plyo's OR sprints not both
- for carb's go high mon (low breaky/high post), low tue (low post), medium wed (low breaky/med post), low thu (low post), med fri (low breaky/med post), low sat (lo breaky/med post), none sun and repeat...something like that
- on wt/bw days actually they'll all come in one meal (post)
- wts dats should have more carbs then circuit/sprint days
- defeinately do something on sat, you don;t want 2 days off in a row
- i wouldn;t dip cal's below 200...keep cal's the dame but add more protein/fat in for those lowish carb days to make up the numbers
- on wt days have breakfast before but for "off/circuit" days a protein shake will be suffice as the intensity isn't too great
- you should only 20g at any time, you would even absorb 45g in 1 sitting ever really so you're just wasteing money there...20g pre, 20g post, breakfast and off
- i don;t really think you want to deplete totally, just get low so you can do a little carb up at the start of the week to be nice and fresh for the biggest session of the week which should come on monday (heaviest, hardest etc)
- do plyo's OR sprints not both
- for carb's go high mon (low breaky/high post), low tue (low post), medium wed (low breaky/med post), low thu (low post), med fri (low breaky/med post), low sat (lo breaky/med post), none sun and repeat...something like that
- on wt/bw days actually they'll all come in one meal (post)
- wts dats should have more carbs then circuit/sprint days
- defeinately do something on sat, you don;t want 2 days off in a row
- i wouldn;t dip cal's below 200...keep cal's the dame but add more protein/fat in for those lowish carb days to make up the numbers
-
Christopheel
- REGULAR
- Posts: 931
- Joined: Sun Jul 01, 2007 9:23 pm
-For carbs distribution, I got it. But if I want a breakfast with carbs on weights days I will have to increase calories or too get some carbs from PWO ... Little carbs means 25-30g of carbs ? or more ? and on monday I should bump up a little carb intake ? (Like the equivalent of 130 calories (almost always the same portion for carb source), 25-30g of a carbs, or more/less)
-I WON'T EVER DO PLYO AND SPRINTS, in fact I wouldn't even be able.
-What ? I can't absorb 45 g of protein one shot ? ... Even after weights lol ? Should I space them like ( 20g whey, 30 minutes later the other 20g) because i need'em to reach protein breakdown for 1.25 1.5 g per pounds. Another question related to protein absorption : If I would take 45g of proteins but in solid form would there be a waste there too ?
-I won't go below 2k calories.
-I WON'T EVER DO PLYO AND SPRINTS, in fact I wouldn't even be able.
-What ? I can't absorb 45 g of protein one shot ? ... Even after weights lol ? Should I space them like ( 20g whey, 30 minutes later the other 20g) because i need'em to reach protein breakdown for 1.25 1.5 g per pounds. Another question related to protein absorption : If I would take 45g of proteins but in solid form would there be a waste there too ?
-I won't go below 2k calories.
- again you'd keep the same caloires intake total but increase carbs a little and decrease fats and protein a little for monday
- low carbs is 50g or less i'd say...we don't need anything extreme
- no you probably can't, not in a claore defict anyway and you shouldnlt be training like you need that much at this stage either...well just dop 20g from liquid and the rest from solid protein just like we tell everyione else to do...it doesn't change for us
- eat another peice of chicken
- probably yes...i have 100g of meat at a time mostly which is 20 - 30g protein per serve ion average
- low carbs is 50g or less i'd say...we don't need anything extreme
- no you probably can't, not in a claore defict anyway and you shouldnlt be training like you need that much at this stage either...well just dop 20g from liquid and the rest from solid protein just like we tell everyione else to do...it doesn't change for us
- eat another peice of chicken
- probably yes...i have 100g of meat at a time mostly which is 20 - 30g protein per serve ion average