Layne Norton

[Tipsta]

Thanks... I just feel like such a sleezeball now after reading those posts... alright time to get some sleep, ill let everyone know how tm goes

Dont feel that way. Its normal too what you did. GOOD LUCK TODAY!!!

[AzDrugFree]

Alright Crou....you're online....how about a little update?

[crou]

Pre judging went well... I made bantamweight which suprised me... I weighed in at 140 even! I crossed over into 3 categories. I was in bantamweight (2 others.. one was 70 and the other wasnt too great) Novice( decent comp) and Juniors ( 7 kids my toughest class) I think I have a good chance at Novice and Juniors and im about 99% sure I have bantams (knock on wood!) The worst thing was my class was called back to back to back! What are the odds? Thank god I practiced holding my poses for so long! really paid off... Well Im about to go to the night show in half an hour... update you guys later!

[Rzilla]

sounds good, dont forget pics

[mrfitness81]

Hi Layne I was wondering if you could give me some advice, I know how busy you are and I appreciate the time-

I’m currently on a mass building cycle, I started 6 weeks ago after coming off a 4 week phase of body fat reduction. I started off at 72.5kg’s (159.5lbs) and my food intake was as follows – 253C 186P 40F (2165kcal).

Now every week apart from week 5 since I have been on this regime I have added 100kcal’s in the form of carb’s to the diet to bring the overall calories up as I’m not quite sure where my calorie maintenance level is, but am on alot more calories than when i was stripping some bodyfat. I’m now on 365C 186P 40F (2565kcal).

In the 6 weeks I have actually dropped to 70.8kg’s (155.76lbs) which is a bit disconcerting. I am 5’5 (165cm) and at about 10% body fat. I can post some pictures and my full training programme outline if needed. Here’s an outline of how I space my nutrients throughout the day-

---------------------------C--------P-------F

Breakfast---------------87-------40------5--oats, protein shake (whey/casein), yogurt

Workout----------------15-------15------0-- waxy maize, 15g BCCA’s/Leucine

post workout1---------15--------5-------0-- waxy maize, 5 g Leucine

post workout2---------74 -------26------0-- 1 scoop whey isolate, oats
(20 min after)

meal1-------------------58-------30------10-- Eggs, rice/pasta, veg

meal2-------------------58-------30------10-- Turkey, rice/pasta, veg, nuts

meal2-------------------58-------30----- 10-- Beef, rice/pasta, veg, nuts

bedtime ----------------0--------30-------5---Whey casein shake, EFA’s

--------------------------365------186-----40
------------------------------------(+20 from BCCA’s/Leucine)

My training protocol is DUP training (heavy-light), very similar to your regime although with slightly less volume and I only hit legs once per week (they are one of my strong points). My training is going good, I am making progressions in (weight/reps or intensity) every week and I don’t have symptoms of overtraining. I’m very strict on my sleep and eating every 3 hours.

I’m at a bit of a loss as to how to proceed from here, I wasn’t expecting to be loosing weight. What would you suggest I do?

I’m asking you because I respect your knowledge and opinion.

[crou]

I posted pics/results in the Daily Pump!

[rockhard]

Buckwheat Fraction Protein

Layne, What is the story with buckwheat fraction protein, ie: Kemistry ProCore? Is it a viable protein source? What are your thoughts and opinions.

[str8flexed]

Hi Layne I was wondering if you could give me some advice, I know how busy you are and I appreciate the time-

I’m currently on a mass building cycle, I started 6 weeks ago after coming off a 4 week phase of body fat reduction. I started off at 72.5kg’s (159.5lbs) and my food intake was as follows – 253C 186P 40F (2165kcal).

Now every week apart from week 5 since I have been on this regime I have added 100kcal’s in the form of carb’s to the diet to bring the overall calories up as I’m not quite sure where my calorie maintenance level is, but am on alot more calories than when i was stripping some bodyfat. I’m now on 365C 186P 40F (2565kcal).

In the 6 weeks I have actually dropped to 70.8kg’s (155.76lbs) which is a bit disconcerting. I am 5’5 (165cm) and at about 10% body fat. I can post some pictures and my full training programme outline if needed. Here’s an outline of how I space my nutrients throughout the day-

---------------------------C--------P-------F

Breakfast---------------87-------40------5--oats, protein shake (whey/casein), yogurt

Workout----------------15-------15------0-- waxy maize, 15g BCCA’s/Leucine

post workout1---------15--------5-------0-- waxy maize, 5 g Leucine

post workout2---------74 -------26------0-- 1 scoop whey isolate, oats
(20 min after)

meal1-------------------58-------30------10-- Eggs, rice/pasta, veg

meal2-------------------58-------30------10-- Turkey, rice/pasta, veg, nuts

meal2-------------------58-------30----- 10-- Beef, rice/pasta, veg, nuts

bedtime ----------------0--------30-------5---Whey casein shake, EFA’s

--------------------------365------186-----40
------------------------------------(+20 from BCCA’s/Leucine)

My training protocol is DUP training (heavy-light), very similar to your regime although with slightly less volume and I only hit legs once per week (they are one of my strong points). My training is going good, I am making progressions in (weight/reps or intensity) every week and I don’t have symptoms of overtraining. I’m very strict on my sleep and eating every 3 hours.

I’m at a bit of a loss as to how to proceed from here, I wasn’t expecting to be loosing weight. What would you suggest I do?

I’m asking you because I respect your knowledge and opinion.

i think the fact you haven't gained weight is a good thing, it shows that your metabolism has really cranked up due to the cyclic bulk/cut you did and your insulin sensitivity is very high. I would add 5g protein, 15g carbs, and 3g fat and i would do that every week until you start gaining weight.

-Layne

[str8flexed]

Layne, What is the story with buckwheat fraction protein, ie: Kemistry ProCore? Is it a viable protein source? What are your thoughts and opinions.

it is viable. research seesms to suggest is may be a good alternative for casein

[str8flexed]

congrats crou. I think it's safe to say earl did not do a shitty job with you I think you could have been fuller but your conditioning was that of a seasoned pro. Great job

[Supernothing]

Layne, couple quick questions:

1) only difference nutritionally b/w off days and workout days for me are 200 g Carbs lower and 20 grams Fat higher on Off Days; @ 100 over maintenance on Off days and almost @ 800 above maintenance on workout days to get a 500 cal surplus over the course of a week; does this sound good or is too large/unnecessary of a gap? (my workouts are ~ 1 h 20 min)

2) What do you think of Doggcrapp training (not just the principles but following it as its outlined)? I tried but did not find any comments on this board or other boards by you on DC..

Thanx

[crou]

congrats crou. I think it's safe to say earl did not do a shitty job with you I think you could have been fuller but your conditioning was that of a seasoned pro. Great job

Haha I definitley feel like a huge dick now. Thanks for the compliment. Do you have any advice on what did do now in terms of the natural pro situation?

[Nuke]

Somewhat confused...

Layne,

I have been reading several of your article on bb.com (a couple more than once to try and digest the information). I have a question, as I noticed in one article (http://www.bodybuilding.com/fun/layne1.htm) you recommend doing low intensity cardio for cutting bf, but in a different article (http://www.bodybuilding.com/fun/layne36.htm) you recommend using HIIT. I think it may be my fault and these articles may be attempting to reach different goals, or I am missing a key point, or maybe they were just written at different times after gaining some experience. Can you help me out and tell me what I am missing?

Thanks a lot, by the way for the excellent articles, I have read them, reviewed my nutrition log and think maybe I am giving myself fewer calories than Ishould be.

Thanks again,
Dustin

[str8flexed]

Layne,

I have been reading several of your article on bb.com (a couple more than once to try and digest the information). I have a question, as I noticed in one article (http://www.bodybuilding.com/fun/layne1.htm) you recommend doing low intensity cardio for cutting bf, but in a different article (http://www.bodybuilding.com/fun/layne36.htm) you recommend using HIIT. I think it may be my fault and these articles may be attempting to reach different goals, or I am missing a key point, or maybe they were just written at different times after gaining some experience. Can you help me out and tell me what I am missing?

Thanks a lot, by the way for the excellent articles, I have read them, reviewed my nutrition log and think maybe I am giving myself fewer calories than Ishould be.

Thanks again,
Dustin

the first article was written when i was 19 & stupid, the other was written some time later, and it what i would recommend

[str8flexed]

Haha I definitley feel like a huge dick now. Thanks for the compliment. Do you have any advice on what did do now in terms of the natural pro situation?

well just try to keep other people's feelings and situations in mind. It's easy to become selfish during contest prep and we all can get like that, but it doesn't excuse us from doing so.

Honestly, I would do more amatuer shows before doing a pro show. Your body may be ready, but mentally and experience wise I don't think you are ready.

-Layne