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Originally posted by BBOY87
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nice...when you putting up more vids?
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nice...when you putting up more vids?"JRG, you've got a feminine face and the balls....you're okay in my book." -
Who knows, sometime in the near future. I have some from arm day a few weeks ago but I never put them up...nothing really impressive.Comment
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Hey nice cardio work there, those stepmills always tear me up.Comment
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3/23/10
CHEST/TRIS
First day back after a complete week off. Sucks taking time off, but it was worth it...felt pretty fresh today and had some good lifts. We tweaked our 4 day split a bit, and I am now on an 8 week diet, that I will actually follow this time, and see what happens. It is a modified carb drop diet. 5 days a week will be very low carbs, about 60g's a day and 2800 kcals. Two days/week (off days) will be high carbs--about 600 g's a day and 3300 kcals.
So I will have a 4 day weight training split, and atleast 3 days a week of cardio. My goal is to maintain my current 206 lbs and cut fat.
DECLINE SMITH BENCH (drop set)
275 x 10
235 x 6
SINGLE ARM CABLE FLY/PRESS (double drop set)
85 x 12, 70 x 6, 55 x 6 for each arm
NEUTRAL, NARROW GRIP DB INCLINE PRESS (double drop set)
*usually use the machine for this, but it was unavailable. using DB's for this movement sucked, felt too much delts working. next time I'll wait for the machine.
45 x 12, 35 x 6, 25 x 6
PRONATED GRIP DB FLYES (double drop set)
*Looks like a DB press, but you keep elbows locked w/o extending them in the positive end. Focus on bringing DB's together at top of movement--great squeeze
35 X 12, 30 X 6, 25 X 9
DB DECLINE SKULL CRUSHERS ( 60 sec rest)
30 x 12
30 x 8
30 x 5
ROPE PUSH DOWNS
70 x 10
65 x 10
OVERHEAD ROPE EXTENSIONS
55 x 10
55 x 8
STRAIGHT BAR PUSHDOWNS
100 x 10"JRG, you've got a feminine face and the balls....you're okay in my book."Comment
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Nice looking session...good luck w/ the fat loss goals.
I got a question about your diet --- why wouldn't you drop carbs low on your off lifting days instead of your lifting days since your body needs that complex carbs pre / post lifting?
What does your cardio schedule look like?Comment
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Originally posted by ZyklonB View Post
I should also add that on low carb days I take in a large amount of healthy fats, mainly through fish oil, macadamia nut oil, olive oil, PB, and almondbutter--about 187 total grams.
As far as low carbs on w/o days and high carbs on off days:
the purpose of the high carb days is to refill glycogen stores after cutting carbs and depleting glycogen the 2-3 days prior while training; if you worked out on that day it'd almost be a waste because you use glycogen when you train....now, that's what i do on a bulking diet, but i'm cutting with this one. i want to force my body to burn fat while protecting muscle as much as possible. The body burns ketons(hence keto) the by products of fatty acid metabolism when carbs (sugars) are not present. basically, when your glycogen stores are depleted, your body burns fat for energy. You'll notice I put 2 leg days-- quads, and then hams) the day after a high carb day because the legs are a large muscle group and thus utilize a lot of glycogen. Here's the plan for this week:
Monday--delt's/hams/abs - low carbs- no cardio
Tuesday-- chest/tris - low carbs- no cardio
Wednesday-- high carb- no weight training- Morning LISS(low intense stable state-bpm around 120-125) cardio (45 mins)
Thursday-- Quads/soleus/gastrocs - low carbs - no cardio
Friday-- lat's/midback/biceps - low carbs - no cardio
Saturday-- No weight training - high carb - morning LISS cardio (45 mins)
Sunday-- No weights - low carb - Step mill high intensity (30-45 min)"JRG, you've got a feminine face and the balls....you're okay in my book."Comment
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every person runs the risk of "getting used to" a certain diet or even training method. I've read it takes the body only 21 days to stop responding or get used to a forced stimuli. So...today I am going to take my weight and body fat % and then check it weekly to see if there is any progress. After 4 weeks if I'm not making weekly consistent losses to body fat, I will reassess the diet and change things up a bit."JRG, you've got a feminine face and the balls....you're okay in my book."Comment
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Very interesting, thx for explaining. I've been doing basically the same thing, but cutting carbs on cardio only days and having two carb heavy meals (pre/post) lifting since I thought that would help preserve muscle or maybe build muscle.
I see what you mean now about the high carb days...so basically the high carb intake on Wednesday is depleted and used for Thursday's training and then the high carb intake on Saturday is used for for the Sunday cardio and Mon/Tues lifting?
Since it seems you have a better grasp on this then me, maybe you could give me some high/low carb intake for my schedule...see below:
Monday: OFF (no cardio/no lifting)
Tuesday: morning cardio - 30 minutes easy, afternoon lifting
Wednesday: morning cardio - intense interval training - 30 minutes, afternoon lifting
Thursday: morning cardio - 30 minutes easy, no lifting
Friday: off (no cardio/no lifting)
Saturday: morning cardio - 45 minutes easy, afternoon lifting
Sunday: morning cardio - 70 minutes easy, no lifting
Thx for breaking it downComment
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I had to do some research on it as I have never done a carb manipulation diet before. My brother, who i'm training with, is a nutrition and training consultant for EAS supps...so the diet and training are his brainchild. Some basic info on glyocogen/carb/metabolism manipulation:
"On the first low carb day, when carb intake is restricted, you "spend" glycogen, but it isn't replaced. Resistance training works to deplete glycogen stores, and when glycogen is depleted, the body will turn to fat for fuel (especially during the aerobic session). The second low carb day, your glycogen stores are running low, and you may feel a bit spacey (the brain feeds off of glucose - carbohydrates). This means throughout the day your body needs to tap into fat stores to meet energy needs. Ditto for the third low carb day.
So why not keep it going? Well, three days of carb manipulation can be a good thing, but if you stay depleted, some metabolic shifts can occur including the adjustment of thyroid hormone production (to slow metabolism) and the cannibilizing of muscle tissue. The day after the third consecutive low carb day, return to eating normally, but go high carb. The muscles are waiting for fuel, and you'll find you feel amazingly repleted. This reassures the body that there isn't any need to compromise metabolism. Finish the week with three days of supportive eating (thermic meals) and the following week do another three consecutive low carb.""JRG, you've got a feminine face and the balls....you're okay in my book."Comment
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if you used the above info it would look like this:
Mon, tues, wed--low carb/high protein
thursday--high carbs/moderate protein
Fri, sat, sun--thermic meals (i.e. fibrous/starchy carbs, and natural protein)--for every 25 grams of a natural source protein you eat, you burn 10 kcals through digestion--hence they are high thermic meals. TEF--thermal effect of food--google it.
Now, we didn;t follow the above plan to a "T" but used that basic info to plan around our training days. You just find whatever works best for you and go from there. Everyone is different--thats why we will reassess after 4 weeks of doing this."JRG, you've got a feminine face and the balls....you're okay in my book."Comment
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Ok this makes sense...the whole idea of any diet is to force the body to burn fat stores, in this case, by depleting the glycogen, the body will have no choice but to attack the fat
Thx again, this is a learning experience, kinda like Keto but not, still the same kinda conceptComment
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Originally posted by ZyklonB View Post
your training looks solid, i would hate to give you advice on exactly what to do on what days, and it not work out for you. if i were you i would just use the info about glycogen/carbs and whatnot and jot down on paper a simple 4 week diet. After 4 weeks, look for progress and go from there. let me know what you come up with."JRG, you've got a feminine face and the balls....you're okay in my book."Comment
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I'm going to start work on this right now...first hit on Google for thermix meals is this:
http://www.philkaplan.com/thefitness...tlosstrick.htm
Sounds like what you are talking about...
All I really need to do is just tweak my existing Keto meal style.Comment
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Originally posted by ZyklonB View PostOk this makes sense...the whole idea of any diet is to force the body to burn fat stores, in this case, by depleting the glycogen, the body will have no choice but to attack the fat
Thx again, this is a learning experience, kinda like Keto but not, still the same kinda concept
exactly---glyocogen is the most convenient energy source for the body. If it isnt there, then the body will turn to adipose fat for energy. Three consecutive days of low carbs and then a high carb day should, in theory, burn fat and then restore lost glycogen stores to be used for your weight training the next day. I'm not real educated on a complete keto diet...just have ready that it really works for some people and doesnt for others.
I'm also going to take HMB which is good for preserving muscle and burning fat."JRG, you've got a feminine face and the balls....you're okay in my book."Comment
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yup, you could also go to http://www.caloriesperhour.com/tutorial_thermic.phpOriginally posted by ZyklonB View Post
and click on the food and nutrition calculator to taly up your daily calories and and other nutritional info. pretty useful"JRG, you've got a feminine face and the balls....you're okay in my book."Comment
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