Layne Norton

[johngorman]

Layne, we know you want to compete in something and are getting the urge (that's why you are going to give powerlifting a try), but if your real goal is to keep improving to be the best Natural BB out there, why take a chance like you are with lifting extreme weights and maxing out? I dont want to sound like a puss, I am just saying be careful. If it were me I would just focus on the improvments you are obviously making and leave the possibility of injury where it is now. Think about what a major injury would do to your progress. You have taken this time off to grow and improve. Just an idea.

[Hypertrophik]

Speedy recovery bro, hope your back in full training force ASAP !

[Youngguns]

Layne, I have a question hopefully you can answer.

I am 5'8'' 205 20 y/o lifting for 2.5 years. Not too much fat (under 15%).

Currently eating 350 protien, 300+ carbs and 80g fat. I'm about to cut and here's what I was thinking, 300 protein(I think you'll say too high, if so what should I have it at?) carbs will be 200g per day, fat 40grams per day. How does it look?

Pro+fat immediatly after morning cardio? pre workout meal (p+c) workout, water throughout, then cardio, waxy maize+whey immediatly after cardio? Thanks!

[sloh]

Layne,

In regards to your cyclical bulking.........

When you bulk for 4 weeks, how much weight do you usually gain?

After you cut for 2 weeks, how much weight have you lost?

Note:
I would imagine that after the 6 weeks, you end up about 2 pounds heavier than before with relatively same body fat

[italian heat]

Layne, I have a question hopefully you can answer.

I am 5'8'' 205 20 y/o lifting for 2.5 years. Not too much fat (under 15%).

Currently eating 350 protien, 300+ carbs and 80g fat. I'm about to cut and here's what I was thinking, 300 protein(I think you'll say too high, if so what should I have it at?) carbs will be 200g per day, fat 40grams per day. How does it look?

Pro+fat immediatly after morning cardio? pre workout meal (p+c) workout, water throughout, then cardio, waxy maize+whey immediatly after cardio? Thanks!

how many meals are you currently eating?

[Youngguns]

I'd say 6, but it's more in a way, I never seem to finish my meals so they are always getting combined.

[str8flexed]

Youngguns, it is tough for me to say with certainty as I do not know you and your metabolism well but I would probably not go lower than 45-50 on fat and keep carbs around 200 with refeeds at 300 and then protein at 225-245. That's just a rough suggestion

[Kiyoshi Moody]

they will not fix any problems but they will help you manage pain better

speaking of which...

Had a really scary night tonight guys.

Tonight was Max Effort bench day and I was doing reverse band presses. I worked up to 445 X 3, 495 X 3, 535 X 1 with the heavy bands. Then I decided to go for 545. I got myself way too amped for the set, and as I lowered it to my chest, instead of focussing on proper form and hitting my lower chest/upper abs and pressing straight up I let it hit mid chest and instead of dumping it tried to press it. Immediately I felt my right pec stretch and give. I screamed "NO!" at the top of my lungs. I thought that was it, I thought for sure I had torn my pec. I sat up and I couldn't even look Isabel in the eyes. I was very upset, I broke out in a cold sweat and felt like I wanted to vomit. I didn't want to lift up my shirt to look at it but I knew I had to. I pulled off my shirt and took a look. No bruising or discoloration and suprisingly no immediate pain, just tightness. I tried flexing it and to my suprise it did flex. Then I started to get some pain after a few minutes. I was still convinced I had partially torn it even though you couldn't really see any dislocation of the pec or mis-shape.

Isabel and I both immediately decided to go to the hospital. I wanted to have someone look at this tonight. I had ice on it for 2 hours and by the time the doc saw it it was very tight. He had me go through some exercises. I wasn't feeling much pain I just told him it was very tight. I could still put my hand over my head, I could still resist him, and my flexibility was decent.

The doctor said he felt I had a severe strain. He felt that if I had injured the pec I would be in much more pain than I was. He told me to give it 5-7 days of rest then try out my flexibility in the gym. So right now I am cautiously optimistic. Hopefully 48 hours will come and go with no bruising and then likely I'll be in the clear. I felt like such a fucking moron. I always preach about being careful in the gym and here I was, rushing through my workout, not warming up properly, and not executing the lift properly. I have no one to blame but myself. Hopefully this is a blessing in disguise to remind me that anyone can get injured at anytime. Hopefully it heals up fine and I can still do a powerlifting show in the summer. Right now the pec is pretty swollen but unless i stretch it hard there is very little pain. I'll keep you guys updated. I just feel like such a moron. Isabel was really great through the whole thing, as were my buddies in the gym, I had at least 15 people tell me that they hoped I was ok on the way out, made me feel better.

-Layne

Damn bro, 3 to 4 weeks ago i went through the same thing went to the hospital. saw the doc they agve me an mri sure enough i had a small tear about an half inch right in the middle of my chest. they went in the next day stiched it up and I just got the ok to start training again, lightly. So I lost a good 8 pounds for taking about a month off. Sucks. But am all good and back at it. Play it smart bro dont rush back to soon.

[rpninja636]

Damn bro, 3 to 4 weeks ago i went through the same thing went to the hospital. saw the doc they agve me an mri sure enough i had a small tear about an half inch right in the middle of my chest. they went in the next day stiched it up and I just got the ok to start training again, lightly. So I lost a good 8 pounds for taking about a month off. Sucks. But am all good and back at it. Play it smart bro dont rush back to soon.

I agree with this 100%. I try to look at the bigger picture. Do I want to miss 4-6 weeks of training or risk being injured for years. I wish you both God's speed when it comes to recovery.

[Klaus Urine]

I reckon you boys will be a bit paranoid about working pecs in the future...

[str8flexed]

Damn bro, 3 to 4 weeks ago i went through the same thing went to the hospital. saw the doc they agve me an mri sure enough i had a small tear about an half inch right in the middle of my chest. they went in the next day stiched it up and I just got the ok to start training again, lightly. So I lost a good 8 pounds for taking about a month off. Sucks. But am all good and back at it. Play it smart bro dont rush back to soon.

how much bruising did you have the day after?

[str8flexed]

I reckon you boys will be a bit paranoid about working pecs in the future...

I hope not. I just need to learn to be better about getting myself fired up and yet maintaining my focus. Right now I've got the fired up part down... I just need to also keep myself focussed

[Youngguns]

Youngguns, it is tough for me to say with certainty as I do not know you and your metabolism well but I would probably not go lower than 45-50 on fat and keep carbs around 200 with refeeds at 300 and then protein at 225-245. That's just a rough suggestion

Protein that low eh, that's scary although it would make the diet a lot easier... I'm guessing it's because I'm just preserving muscle and not adding too it right? Sorry, just your average parinoid bber, last cut I had I lost quite a bit of muscle, although I'm sure it was because of the cardio. (I was eating around 240 protein on the keto diet)

How often should I re-feed. 200, 200, 200, 200, 200, 200, 300? Should my refeed just be a cheat meal along with my usual food? Upon waking should I be eating pro/carb(on non cardio days), as well as right after morning cardio? Waxy maize(50g)+40g protein immediatley after workout+cardio? no carbs 3 hours before bed?

250p(1000cal)+200c(800cal)+50f(450cal)= 2250calories at 205 making it 10.9 calories per lbs, that sounds on the low side but I do have a decent amount of fat. I'm currently getting 3300+. over how long should I make this transition? I just want to get around 8% bf, not contest shape. Here are some pics: http://forums.musculardevelopment.co...0&postcount=14

Thanks Layne, hope you make a full quick recovery, I've had my fair share of injuries and they are a burdon on the soul.

[Nitrotank]

Protein that low eh, that's scary although it would make the diet a lot easier... I'm guessing it's because I'm just preserving muscle and not adding too it right? Sorry, just your average parinoid bber, last cut I had I lost quite a bit of muscle, although I'm sure it was because of the cardio. (I was eating around 240 protein on the keto diet)

How often should I re-feed. 200, 200, 200, 200, 200, 200, 300? Should my refeed just be a cheat meal along with my usual food? Upon waking should I be eating pro/carb(on non cardio days), as well as right after morning cardio? Waxy maize(50g)+40g protein immediatley after workout+cardio? no carbs 3 hours before bed?

250p(1000cal)+200c(800cal)+50f(450cal)= 2250calories at 205 making it 10.9 calories per lbs, that sounds on the low side but I do have a decent amount of fat. I'm currently getting 3300+. over how long should I make this transition? I just want to get around 8% bf, not contest shape. Here are some pics: http://forums.musculardevelopment.co...0&postcount=14

Thanks Layne, hope you make a full quick recovery, I've had my fair share of injuries and they are a burdon on the soul.

Damn, bro. Do some research. Layne's put pretty much ALL of this info. out there. You're basically asking him to do a diet for you.

[niubodybuilder05]

Damn, bro. Do some research. Layne's put pretty much ALL of this info. out there. You're basically asking him to do a diet for you.

+2..

Either do your own damn research or pay for help. Stop posting 80 threads and 80 post on the same thing.