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Layne Norton

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  • hey layne i was wondering what would you consume following a sprint type workout that you described.... such as how much protein/carbs or anything else.... i just dont feel like i need that many carbs after i do it i may be wrong though..... i do like 10-12 100 yard sprints.... basically sprinting the straight aways and walking the curves.... thanks man!

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    • fatloss has stalled for 3 1/2 weeks. HELP!!

      Hey guys. After 3-4 years of trying to gain as much muscle as possible I bulked up to 250I-255lbs at 21% bodyfat at 5í11. my bulking diet consisted of 500 grams of complex carbs and 240 grams of protein with 50-70 grams of fat. About 6 months ago I decided to do a cutting phase to see how much muscle I actually have and had hopes of doing a show. After six month of doing polumbioís diet I went from 255lbs to 208lbs but still no where near lean and my bodyfat is measured at 17% bodyfat.
      I started the diet at 25 grams of essential fats, 50 grams of protein each meal with 30 grams of trace carbs a day from fiberous vegetables like broccoli. I just want to point out that when I first started the polumbio diet, I did not drop a single pound until I started doing cardio 3 weeks later. Most people I here about doing keto dietís drop water weight fast within the first week or two but my weight didnít move until I started doing cardio at 40 minutes of low intensity cardio 6 days a week before first meal.

      When I hit my first platue at 230lbs I then dropped my essential fats to 15 grams per meal and my weight dropped down to 221lbs within 2 months. After I hit my next platue I added in two no fat days like polumbio states to do and also started doing two low intensity 40 min cardio sessions a day on my non weight training days and once in the morning my training days. After a long wile my weight dropped down to 211lbs but then I hit another wall and added 3 no fat days and dropped down to 208lbs but Iíve been stuck at 208lbs for 3 Ĺ weeks now and my poundages in the weight room are progressively plummeting. For example I used to incline benchpress 315lbs for 6 reps when I weighed 255lbs. now I can only get it for a 1 reps max and thatís on a good day.

      Iím started to think that maybe since if been doing polumbioís keto diet for 6months now, my metabolism and thyroid are shot to hell. My body is basically telling me thatís enough. Donít get me wrong I am pretty lean now to the average gym rat or person that knows nothing about bodybuilding but not deep cuts striation lean. I was thinking of getting off the diet for a month to get my metabolism back up but I donít want to rebound and bloat right back up. After my 1 cheat meal a week on Sunday night which is always a couple slices of pizza and medium fries from wendys I usually gain 4-5 pounds the next day Monday morning and it takes me until Thurday for those 4-5 pounds from Sunday nightís cheat meal to go away which leaves me Friday Ė Sunday evening to make any new progress. I counted out the amount of carbs in my cheat meal and it added up to 350-400 grams. If I gain so much weight back from one cheat meal I am afraid to image what will happen If I get off this diet and start eating carbs in an effort to get my metabolism going again. I would appreciate it if some one could help me on finding out what is the next logical step for further fat lose progression at this point. Thanks in advanced.



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      • layne have u ever tried size-on

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        • Originally posted by jray View Post
          Hey guys. After 3-4 years of trying to gain as much muscle as possible I bulked up to 250I-255lbs at 21% bodyfat at 5í11. my bulking diet consisted of 500 grams of complex carbs and 240 grams of protein with 50-70 grams of fat. About 6 months ago I decided to do a cutting phase to see how much muscle I actually have and had hopes of doing a show. After six month of doing polumbioís diet I went from 255lbs to 208lbs but still no where near lean and my bodyfat is measured at 17% bodyfat.
          I started the diet at 25 grams of essential fats, 50 grams of protein each meal with 30 grams of trace carbs a day from fiberous vegetables like broccoli. I just want to point out that when I first started the polumbio diet, I did not drop a single pound until I started doing cardio 3 weeks later. Most people I here about doing keto dietís drop water weight fast within the first week or two but my weight didnít move until I started doing cardio at 40 minutes of low intensity cardio 6 days a week before first meal.

          When I hit my first platue at 230lbs I then dropped my essential fats to 15 grams per meal and my weight dropped down to 221lbs within 2 months. After I hit my next platue I added in two no fat days like polumbio states to do and also started doing two low intensity 40 min cardio sessions a day on my non weight training days and once in the morning my training days. After a long wile my weight dropped down to 211lbs but then I hit another wall and added 3 no fat days and dropped down to 208lbs but Iíve been stuck at 208lbs for 3 Ĺ weeks now and my poundages in the weight room are progressively plummeting. For example I used to incline benchpress 315lbs for 6 reps when I weighed 255lbs. now I can only get it for a 1 reps max and thatís on a good day.

          Iím started to think that maybe since if been doing polumbioís keto diet for 6months now, my metabolism and thyroid are shot to hell. My body is basically telling me thatís enough. Donít get me wrong I am pretty lean now to the average gym rat or person that knows nothing about bodybuilding but not deep cuts striation lean. I was thinking of getting off the diet for a month to get my metabolism back up but I donít want to rebound and bloat right back up. After my 1 cheat meal a week on Sunday night which is always a couple slices of pizza and medium fries from wendys I usually gain 4-5 pounds the next day Monday morning and it takes me until Thurday for those 4-5 pounds from Sunday nightís cheat meal to go away which leaves me Friday Ė Sunday evening to make any new progress. I counted out the amount of carbs in my cheat meal and it added up to 350-400 grams. If I gain so much weight back from one cheat meal I am afraid to image what will happen If I get off this diet and start eating carbs in an effort to get my metabolism going again. I would appreciate it if some one could help me on finding out what is the next logical step for further fat lose progression at this point. Thanks in advanced.


          Hey Layne I,m having the same problem. I've been on dave,s diet for 4 months it's worked great. I have actually stayed very strong I've only lost a rep here and there. But lately I'm not feeling right, I've been thinking of cutting my fats back and replacing them with carbs staying at the same amount of calories that I'm at now. I'm losing 2 pounds a week, my is show is Oct 13 8 weeks away. If I start eating carbs will I get some kind of rebound, or will my weight lose slow down.

          Comment


          • Hi Layne, got 2 questions for you........

            1 What do you think is a single most factor among the two when it comes to making good strides in building muscle.

            a) Progrssive Overload
            or
            b) Variety.??????????


            What is your opinion about Nutrex VITARGO CGL v/s Regular Creatine Mono with Dextrose.??

            Comment


            • Originally posted by MilitaryMuscle View Post
              hey layne i was wondering what would you consume following a sprint type workout that you described.... such as how much protein/carbs or anything else.... i just dont feel like i need that many carbs after i do it i may be wrong though..... i do like 10-12 100 yard sprints.... basically sprinting the straight aways and walking the curves.... thanks man!
              depends... how many carbs do you have pre workout? are you cutting or bulking? how much do you weigh? what is your total carb intake for the day?
              BioLayne LLC
              PhD, Nutritional Sciences
              Scivation Athlete
              MD Columnist
              Website

              Comment


              • Originally posted by cuts280 View Post
                Hi Layne, got 2 questions for you........

                1 What do you think is a single most factor among the two when it comes to making good strides in building muscle.

                a) Progrssive Overload
                or
                b) Variety.??????????


                What is your opinion about Nutrex VITARGO CGL v/s Regular Creatine Mono with Dextrose.??
                I think both are important but honestly I think consistancy is the most important things. too many people have a few good weeks then a few bad weeks and they just spin their wheels. Slow consistant progress is the most important thing.

                I'm not convinced yet that waxy maize is better, but i'm not convinced it's not either LOL
                BioLayne LLC
                PhD, Nutritional Sciences
                Scivation Athlete
                MD Columnist
                Website

                Comment


                • Originally posted by CHM HARDCORE View Post
                  Hey Layne I,m having the same problem. I've been on dave,s diet for 4 months it's worked great. I have actually stayed very strong I've only lost a rep here and there. But lately I'm not feeling right, I've been thinking of cutting my fats back and replacing them with carbs staying at the same amount of calories that I'm at now. I'm losing 2 pounds a week, my is show is Oct 13 8 weeks away. If I start eating carbs will I get some kind of rebound, or will my weight lose slow down.
                  for both of your cases, if you are at a sticking point it's always good to try something & see if it works. I would slowly add in carbs and reduce fat and you may gain some weight simply from filling back out with glycogen/fluid; but it won't be fat. But I would not increase carbs more than 15-25g/week
                  BioLayne LLC
                  PhD, Nutritional Sciences
                  Scivation Athlete
                  MD Columnist
                  Website

                  Comment


                  • Thanks, for the answers.

                    Comment


                    • Originally posted by str8flexed View Post
                      for both of your cases, if you are at a sticking point it's always good to try something & see if it works. I would slowly add in carbs and reduce fat and you may gain some weight simply from filling back out with glycogen/fluid; but it won't be fat. But I would not increase carbs more than 15-25g/week
                      Hey thanks Layne the keto diet is still working for me very well I just have been feeling a bit funky. I will probably stay in ketosis until my show on oct 13 then when I do the mild carb up for that show I'll leave the carbs in cut the fat back so I fill out a little better for the nov 17 ocb show in de kalb, IL.

                      Comment


                      • Hey Layne, and everyone else. Just stopping in to say that i made it back from iraq Safe yesterday. Looking forward to losing more weight and lifting again. Pump hard everyone

                        Comment


                        • that is GREAT to hear man. glad to have you back... thank you so much for your service
                          BioLayne LLC
                          PhD, Nutritional Sciences
                          Scivation Athlete
                          MD Columnist
                          Website

                          Comment


                          • hey layne, i keep hearing about DC training.......but i don't know what it is????? thanks for your help.
                            I'm workin on getting better K!!!

                            Comment


                            • I would check out the last few pages of the daily pump, there is some info about it there, also at http://www.intensemuscle.com
                              BioLayne LLC
                              PhD, Nutritional Sciences
                              Scivation Athlete
                              MD Columnist
                              Website

                              Comment


                              • Hi Layne,
                                And first, thank you very much for the time you put in here.

                                I, right now, am kinda depressed, to use an euphemism, due to the fact I seem to be stucked with every aspect of my diet.

                                Some infos about me:
                                I've been on **** *******'s diet for 6 weeks now. I diet for personal reasons, not for a contest, so no date set in stone, which is an important factor. Yet despite this no time constraint, I'm trying to diet for the shortest possible time (while preserving maximum amount of muscle), since gettin up in lean mass is bodybuilding's purpose actually, at least in my case, by the way, I'm 29 yo, two years of training, endo-meso, 170 cm and 75 kg at ~10-11% BF.

                                My first problem, is I may have gotten too excited when I began the diet and did too much cardio right from the start, like two hours a day (1h am, 1h pm). At first, of course, it worked wonders and I shed fat like dead skin, feeling tighter by the day; but now I'm completely burnt out.
                                I must specify, even if I never felt very good while in ketosis, (which makes me ask myself if this really is the right diet for me, I maybe am not someone who does very well whithout carbs....), that my strength,even right now, never decreased in the gym. No progress, but no loss.
                                The diet is not excessively low, between 1800 and 2000 Kcal, but with all the cardio, I sometimes got far below the 1000 kcals deficit daily barrier...
                                I can easily guess I've got a snail's metabolism right now, with totally annihilated leptin levels.

                                My symptoms? As I wrote I was getting leaner on a regular basis, waist tightening, skin thinning down etc... when all of a sudden, like a week ago, I seemed to stop losing fat, even worse, at one point I seemed to begin to get softer and watery each day. And tired as hell. Always feeling cold (it's summer goddammit), cold hands with violet fingernails, sometimes feeling dizzy. Not good.
                                I think you get the picture by now...

                                I'd like to know if you think it would be wise, if I broke the diet for a week and ate slightly above maintenance level (which is now lower than it should), with a high carb ratio (since leptin is more reactive to carbs, e.g. 1g proteins 0.5g fats and 4g carbs per pound of bw), in order to restore my leptin levels?
                                I would also slowly taper down the cardio, like no more pm cardio and a decrease of 5mn each other day to finish at 40-45 mn per am session.
                                (My problem is I actually have no idea how long it takes to reset cardio tolerance and efficiency.)

                                And then at the end of the week I get straight back to Dave's diet but with a smarter cardio and calorie deficit protocol.

                                Does it look appropriate or am I gonna screw it up even more and gorge my hardly drained fat cells with this sudden change?

                                I'd greatly appreciate your guidance, since I quiet feel at loss right now...

                                Thanks in advance.

                                Paul.

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