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Diet: Warrior's 14-Day CKD for Pre-Cycle Priming :.

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  • #61
    Bit confused about the tension training side of it. Do we basically just hold it once we reach a fully contracted part of the lift, for a two count say, then do another rep and hold again?

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    • #62
      another question i had along with that time under tension was types of carbs for carb loading. On the certain carb days do you use clean carbs only or does anything goes?
      Current Prep: KC Golds Classic - 2011

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      • #63
        Originally posted by huggz123 View Post
        Bit confused about the tension training side of it. Do we basically just hold it once we reach a fully contracted part of the lift, for a two count say, then do another rep and hold again?
        No, not a static contraction but rather a fluid movement to keep the muscle trained.

        The second tension week is a little less intense (tension training versus giant sets) as you approach the heavy carb load day... this is on purpose, since the goal in the second week is to fully deplete glycogen in preparation to the upcoming full carb load, and keep burning fats, while avoiding symptoms of over reaching/training. The short-rest interval training in the first week is about pushing out an abundance of muscular glycogen after a heavy carb load (from a previous depleted state) and stimulate GH and testosterone secretion...

        In strength training jargon, this type of program is called nonlinear periodization... where you have varations within the training cycle. It helps avoid complacenecy and keep the stimulus optimal by allowing lots of variety.
        Ramblings and gear: WarriorFX.com : 500-word winners in 2008

        Muscular Development Forum Rules :.

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        • #64
          Originally posted by Epifiny View Post
          another question i had along with that time under tension was types of carbs for carb loading. On the certain carb days do you use clean carbs only or does anything goes?
          Careful for fiber; in other words, Captain crunch is better than Raisen Oat Bran. THe beauty of carb cycling is you get to frequntly experiment with different carb combinations... try mostly pasta and rice during one load, then grains and wheat during the next... then try scoops of dextrose and cereal... play with it. See what fills you out the best and leads to a subsequently powerful workout the day after the load.

          Also, avoid fats after the first 12 to 24 hours. Once glycogen stores start to fill, the body becomes more likely to store fat. During the first 12-24 hours (from a completely depleted state), fat gain is highly unlikely since the primary focus is on replenishmet, not storage. Clincical studies support this concept.
          Ramblings and gear: WarriorFX.com : 500-word winners in 2008

          Muscular Development Forum Rules :.

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          • #65
            in the UD 2.0 book it says we should be setting calories at half our maintenance. Do you recommend the same?

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            • #66
              I can't imagine going half my maintenance is a good way to ensure i dont lose muscle so i'm thinking maybe 20-30% less than my maintenance instead?

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              • #67
                Originally posted by huggz123 View Post
                in the UD 2.0 book it says we should be setting calories at half our maintenance. Do you recommend the same?
                Go with what works... how much you intake will be affected by how much you expend through daily activities - as well as time spent training (aerobic and anaerobic). This is something that you my need to adjust as the weeks go on as well... with the goal to slowly strip off the fat without losing strength.

                While depleting, you should predictably lose weight through out the week - such as weighing in a pound or two less each morning (same clothes; same conditions). Each depletion week should end 1-2 pounds lighter - and tighter. Each 14-day rotation should leave you with 2-4 pounds less fat.

                If you suddenly show no weight change - then you are probably not expending enough in relation to your intake. If you suddenly gain weight while depleting - its likely that something you ate partially replenished glycogen (hidden carbs somewhere).
                Ramblings and gear: WarriorFX.com : 500-word winners in 2008

                Muscular Development Forum Rules :.

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                • #68
                  aah i get ya, very much an individual thing. Thanks for your answer, clear and useful as ever

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                  • #69
                    Well i have re-read this article quite a few times so i hope this question is not repetitive.

                    My question is plain and simple: Given the structure of your training / diet protocol - what type of intensity should we use with cardio.? I understand the fact that during the week we are trying to strip away glycogen which can be done with moderate to high intensity cardio however there's a chance that muscle can be burned if proper nutrition is not consumed(IE: BCAA/Glutamine before/after sessions)

                    On the other hand: By keeping our heart rate udner 130bpm we can focus on fat oxidation with minimal muscle loss which of course is our optimal goal.

                    I will be starting a log a week from today and i'm just finishing up all my meal plans for you warrior so you can hopefully glance at it and see if everything looks good as far as starting points. Can't finish the meal plan b/c not sure if how much caloric expenditure i will have from cardio. thanks for the help again.
                    Current Prep: KC Golds Classic - 2011

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                    • #70
                      Originally posted by Epifiny View Post
                      Well i have re-read this article quite a few times so i hope this question is not repetitive.

                      My question is plain and simple: Given the structure of your training / diet protocol - what type of intensity should we use with cardio.? I understand the fact that during the week we are trying to strip away glycogen which can be done with moderate to high intensity cardio however there's a chance that muscle can be burned if proper nutrition is not consumed(IE: BCAA/Glutamine before/after sessions)

                      On the other hand: By keeping our heart rate udner 130bpm we can focus on fat oxidation with minimal muscle loss which of course is our optimal goal.

                      I will be starting a log a week from today and i'm just finishing up all my meal plans for you warrior so you can hopefully glance at it and see if everything looks good as far as starting points. Can't finish the meal plan b/c not sure if how much caloric expenditure i will have from cardio. thanks for the help again.
                      Call me crazy, but I can't stand that low-heart rate advocacy for endurance training during fat-loss programs. If you want to make a change in your body, you must introduce a requirement for that change to occur. You have to hit your system with a need to adapt. You must exceed your current fitness level - you must demand your body drops excess fat and become more athletic. When you do cardio, people should slip on the sweat trail coming from your area. Furthermore, you should be watching how many calories you expend in a given time... and then try and meet or exceed it next time (given the same day, same conditions). For instance, when I start these rotations, I might cycle for 60 minutes and burn 1000 calories. After 10-12 weeks, I might have built my endurance up to 1200-1300 calories per 60 minutes - and my limit strength does not drop, due to well-timed carb loads and power workouts.

                      The goal here is to streamline your body, while retaining muscle. Muscle retention is primarily promoted through diet. By entering ketosis, your body learns to prefer fats for fuel - and when you make that switch, it's a powerful fuel source at nine kilocalories per gram! Fats are very energy dense... this is why you tend to feel rejuvenated after you have been in ketosis for a few days. With this 14-day CKD, you actually feel better the second week, not the first. Get the body pumping fats into the blood stream, then draw on that liberated energy as fuel for the aerobic energy systems - by really turning up the heat in your internal furnace.

                      With the scheduled carb ups, after becoming totally depleted, you promote anabolism with a tremendous capacity to store incoming glycogen... and the power workout immediately after a carb up is your make or break point for strength - you must push and pull loads that meet or exceed the last power workout. If you find you're getting weaker during the power workouts, as well as a marked difference during the first weeks giant sets, then first look at the integrity of your carb loads. It's my recommendation that you try adding more calories to your carb loads before cutting back on your endurance training. It's not unreasonable to become stronger with each rotation...

                      You got two major manipulators for muscle retention here - the amount of calories (carbs) you can pack in during the 36-hour load... and the amount of energy you expend during the weekly endurance training. If you are losing strength, don't cut back on hard and long cardio sessions until you try to increase how much you pack in during a carb load... which can become real uncomfortable for those holding a decent amount of lean body mass - your eating all damn day long - shoveling in oats, rice, breads, cereals, - whatever you carb up with best.

                      To spare muscle nutritionally, take in 10 grams of BCAA preworkout – and 30-40 grams of glutamine post workout. If the glutamine is simply too expensive, than you can cut it with some whey, but try and keep it at least half-and-half…

                      Trust me. Your heart rate must exceed 130 beats per minute; otherwise you would hardly break a sweat, let alone create a fitness stimulus for your body to react on.
                      Ramblings and gear: WarriorFX.com : 500-word winners in 2008

                      Muscular Development Forum Rules :.

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                      • #71
                        sounds good - my gym has the HIIT cycling(spinning) classes that i always enjoyed back in the day - i will probably work those in when i can. On other days just use stepmill / eliptical.
                        Current Prep: KC Golds Classic - 2011

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                        • #72
                          Originally posted by Epifiny View Post
                          sounds good - my gym has the HIIT cycling(spinning) classes that i always enjoyed back in the day - i will probably work those in when i can. On other days just use stepmill / eliptical.
                          The spinning would be best at the beginning... as you start to deplete you need something with a variable resistance - such as cycling or a stepmill.

                          BTW - a workout journal is mandatory for this - you must track your loads, reps, sets and possibly even total workout duration. For example, if you are performing the same power workout but it's taking 15 minutes longer, that is not a good sign. On the other side, if your chest giant sets take you nine minutes to complete one week - then eight minutes the next, using the same loads and rep, that's a good thing - a sign you are gaining. You must track everything in workout journal - that is, how well you perform in both endurance and weight-training sessions.
                          Ramblings and gear: WarriorFX.com : 500-word winners in 2008

                          Muscular Development Forum Rules :.

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                          • #73
                            i understand completely - ill be documenting everything and updating the thread every week or so with logs and stats as well as every 4 week get BF measurements,etc.
                            Current Prep: KC Golds Classic - 2011

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                            • #74
                              Warrior, as far as cardio, do you think that it is necessery to go higher than 120 bpm if your goal is to get to a lean 8 % bf? I know diet is key here. But with a low caloric, low carb, wouldn't just walking be enough to get as lean as possible?

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                              • #75
                                jac -might wanna scroll up and read the complete thread - he just answered this question a day or 2 ago.
                                Current Prep: KC Golds Classic - 2011

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