Layne Norton

[DEDICATE92]

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 5’11. 208lbs but still no where near lean and my bodyfat is measured at 17% bodyfat.

Jray,

Just curious, where were you (weight/BF%) when you started your bulk phase?

[JDub]

Layne, Do you still use the trap bar for most of your deadlifts? If so, do you do deads on leg or back day? I just started using a trap bar and I feel it much more in my legs than back. I like it though as it's something different but not sure how to incorporate it in my routine. thx

[str8flexed]

i do them on leg day for that reason

[str8flexed]

paul, I would not eat at maintenance... with your metabolism as slow as it is you'd put back on fat pretty quickly. I would slowly increase your carb intake by about 15-20g/week until you get to about 125-150 with a corresponding decrease in calories from fat. I think you'll feel better and fill out better. You might put on a little bit of weight, but it will just be water/glycogen.

-Layne

[JDub]

Layne, Do you still use the trap bar for most of your deadlifts? If so, do you do deads on leg or back day? I just started using a trap bar and I feel it much more in my legs than back. I like it though as it's something different but not sure how to incorporate it in my routine. thx

i do them on leg day for that reason

Thanks, do you you regular or rack deads for back?

[Rzilla]

Layne, post workout would 1 serving of primal eaa and 35g of high gi carbs be suffecient? or do i need more aminos?

[notle]

hi layne. i would like to ask u a couple of questions on your water/sodium manipulation. i have been keeping water very high and sodium high this couple of weeks as followed by your protocol . i have realised i can drop 3-5 pounds over the night if i drank alot before i slept and pee during the night,taking my weight the next morning imm upon waking.i have experimented this a couple of times and knows it works.however i do not alter my sodium intake during these trials( still kept high) i intend to continue to use this method to make my weight at the comp. am currently 2 weeks out of my comp and my aim of doing is to ensure i make my weight.

my question is :

1)will lowering my sodium increase the effect of weight loss?
2)i want to be "safe" to ensure i make my weight. i am guessing yes, and if so how do i drop my sodium? (timing/gradual/drastic)

assuming my weighing in is on a thursday this is my plan, pls advise on it:

week before: high water and sodium intake
monday: sodium decreased, water increased
tuesday:sodium decreased even furthur, water intake increase
wednesday : avoid sodium laden food and condiments (try to avoid sodium as best as i can), very water intake high throughout the day cut at 9pm, drink couple cups of coffee at the end. pee throughout the night.
thursday: weigh-in at 10 am.

now i know that u do not advocate lowering of sodium and water depletion.but i intend to use it as a "temporary measuer "to make my weight cos while my weigh in is on a thursday my actual comp day is on saturday, so i figure i will have enough time to bring fluids,sodium and carbs back into my system.

thanks alot for your help and advise

[certifiedStrenght]

hey layne i following your diet and will be sodium loading soon. i didnt read anything about potassium sould i add any potassium to my diet besides trace amounts in food. also im doing a second show 2 weeks later would i count the day of the first show as day 14? and sould the carbloading for the second show remain the same?

[str8flexed]

i would not add potassium, if you get it too high it can actually cause you to retain water as well

notle... have you read my article here http://www.bodybuilding.com/fun/layne36.htm I think it will answer most of your questions

[notle]

i would not add potassium, if you get it too high it can actually cause you to retain water as well

notle... have you read my article here http://www.bodybuilding.com/fun/layne36.htm I think it will answer most of your questions

hi layne thanks your time and replying to my question.
i have just read your article.it may not have anything specific as to regards of "weight loss" or "making the weight" but i have gathered certain info which may pertain to that. here is an excrept:

"
By increasing sodium intake during the "sodium loading" phase, your cells' sodium pumps will become up-regulated (working harder than normal) and pump Na+ ions out of the cell to maintain the equilibrium ion gradient.
When you begin to drop sodium intake, your cells' pumps will still be up-regulated, but since sodium intake is low it will pump out more sodium than normal and with it, a lot of water will be excreted (water levels fluctuate in relation to ion concentrations). During this time (5 days out up until the day before the show) you will begin to flatten out and look smaller than normal due to less water being held. Don't fret, as the final days of this program will fill you out nicely. "


so im guessing that to my first question: yes, the lowering of sodium will help to excrete more water than usual and thus help with my weight loss further.


as for my second question : i guess i should follow your protocol and deplete e sodium gradually over 5 days and not drastically over 2 days.



correct?



there is no mention of water loading in your article...thats what i have been doing so far. its said that it puts the body in a "releasing" state and helps it excrete more water then usual.this is wad i have experience over the night. correct me if i'm wrong. what is your take on this for my situation?

[str8flexed]

that is correct about the sodium. I really don't load water.... i just keep it the same all the way through for the most part

[notle]

ok thanks layne!

[MilitaryMuscle]

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?

about the sprint workout...... i dont have any pre workout... i have a 50 g whey shake about an hour before... bulking and cutting like everyone else.... nah id say im in gaining mode! I weigh 245... i only have PWO carbs right now of 50 and then every 5th day i refeed with anywhere from 1000-1250.... im doing sort of a TKD type diet... i like it thus far..... thank layne!

I saw that how you recommended for people with donuts on there legs well heres my latest skinfolds and i think i fit that description

chest skinfold-6.5 mm
Abdomen skinfold-6.6 mm
Tigh skinfold- 9.2 mm

what u think?

[mrfitness81]

Hi layne, ive been reading your posts here and i noticed you stated that you no longer take a workout shake (aminos) during your workout as you find its not needed if your pre and post workout is spot on.

Do you think there is more benefit to taking your BCCA's in one hit post workout as opposed to sipping them during the workout?

The same question applies to taking sugars (malto/dextrose/waxy maize) during or after a workout, is there more benefit to taking it in one go post workout as opposed to sipping during workout?

[Paul Dilate]

paul, I would not eat at maintenance... with your metabolism as slow as it is you'd put back on fat pretty quickly. I would slowly increase your carb intake by about 15-20g/week until you get to about 125-150 with a corresponding decrease in calories from fat. I think you'll feel better and fill out better. You might put on a little bit of weight, but it will just be water/glycogen.

-Layne

Layne, thank you for your answer. I'll do what you wrote and keep you updated.

And just out of curiosity, am I biased or does water like to fill places where you usually store fat (belly, glutes, chest...) when you suffer from water retention? If it's the case, what are the mechanisms behind this?

Thanks again for your time, it's really been appreciated.

Paul.